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e u s s i i n i m e th

healthy, happy bellies Family rhythms, & more...

delicious delights organic living recipes family wellbeing


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E N LI GY KA ER L N A E

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Raw: food combined under 50 degrees celsius.

Pinch & Swell Y DAIR

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Dairy free: does not contain or contains very little food produced from the milk of mammals. Paleo: diet built from modern foods that (to the best of our ability) emulate the foods available to our pre-agricultural ancestors

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touch it and it will take you to the relevant page or an external link.

FREE

Vegan: does not contain or contains minimal amount of animal products (including meat, eggs and dairy).

RAW

"Go" button

Y DAIR

Nut & seed free: does not contain or contains very little nuts or seeds.

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F NUT

to zoom - in and out.

Gluten free: does not contain or contains minimal amount of gluten (found in wheat, barley, rye, triticale & many packaged foods).

RAW

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On all recipe pages the indicator ribbon will be in this position. This is your guide to determining The Goodness within each recipe at a glance.

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Alkaline Energy: These foods help balance your body's pH from our sometimes-acidic lifestyles (junk food & stress), re-energising your cells helping you feel great. Superfood: are nutrient-rich foods that fuel you rather than fill you.

Home button navigates you back to the contents page so you can go to the recipe or article you wish.

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can be allergy-friendly with suggestions

E T O

Please DO NOT rely solely on the labels used throughout this magazine, especially if you have allergies. We will label as accurately as we can, however, please read all packaging on products for a more accurate representation of recipes. The core ingredients for the recipes have been used to reflect the unique recipe indictors and serving suggestions have not been used for these indicators

MAG 2


a preview...

of what's inside September's full issue!

CoNt e EVERY ISSUE

EATS

In season

GOODNESS

5 5's

20

No bake nut free mueslie bars Raw paleo sesame honey almonds Rice free sushi rolls Ice coffee coco-nug Tzatziki Pumpkin, walnut and rosemary loaf with spinach and avocado spread

33

Baked black apples Banana chips The easiest most nourishing choc chip cookie ever Cherry coconut smoothie Strawberry pineapple pops

40

46 PALEO CHOCOLATE CAKE

HEALTHY,

30

happy

bellies means healthy

happy YOU By Larina Robinson – The Body Dietetics

MAG

s

Almond joy pancakes Quinoa patties Kale and sesame salad with mackerel flakes Marinated portobello burgers with smoked provolone and caramelized onions Garbanzo nuggets Puy lentil salad Pomegranate and maple spiced walnut salad

GOODNESS

GOODNESS

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Double lemon bar sorbet tart Raw fig, vanilla and coconut tarts Mini cherry pies Paleo dark chocolate crunch bars Paleo chocolate cake Grain-free blueberry muffins

M oving

rhythm to your own

Interview with

MEAGAN GENOVESE

al in a n o i t i d a r r n world t by A m io ng o d e and aH G m arv ey

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Letter from the Editor W

Thank you for joining us in this delightfully delicious ‘mini’ version of The Goodness Magazine. We wanted to bring together just a small selection of the recipes & articles in store for you in the full edition of The Goodness. Once you're subscribed to the full issue, be prepared to savor even more recipes & super cool features including how to green your insides & what's all this fuss about gluten-free anyway?

The full version of The Goodness is available on our website, via the Apple Newsstand (iPad & iPhone) and on any other device via Joomag (Android & Desktop).

m a e T The G Bamik Hambaz

GOODNESS GURU bamik@thegoodnessmag.com

Nathan Baker

LOGISTICS LEADER share@thegoodnessmag.com

Danni Landa

WORD WEAVER

A little about us...I run around after a very vivacious and active almost 2 year old boy who absolutely loves his food and anything with wheels. He is the reason I get out of bed every morning and the reason why I want to share the love of wholesome food and begin to reconnect so much more with our precious planet. As any mother would agree, these incredible creatures are miracles gifted to us and we’ve been given the precious responsibility of stimulating their minds, nurturing their bodies and loving their souls so they can emanate the magnitude of light that resonates with them. I take this responsibility seriously...but try to take it easy on myself if I don’t get it right every time and laugh a little when I have absolutely no idea what step to take next. The Goodness project is one that is dear to my heart and I’ve been blessed with a team who also hold the values of The Goodness dear to them - Nathan, Richelle and Danni - all of whom have helped bring this bundle of deliciousness to life before your eyes today. We are a multinational team living in Australia, Canada, South Africa and Spain - bringing you a multicultural view on what’s wholesome, what’s delicious, what’s inspiring and what’s a little bit cheeky sometimes:) The super special element to all these recipes is that they each have a collection of indicators to help you easily determine if the recipe has or doesn’t have what you need at a glance. We cover raw, vegan, dairy free, gluten free, nut free, to-go ideas, alkaline and superfoods. My two favorites are how alkaline the recipe is and if it contains superfoods. If over 50% of the ingredients are alkaline, it gets tagged as such. It just simply means it’s an energizing food. Keep in mind though, all food has it’s place on our plate...some more than others...you know which ones are right for your body. With a whole lotta love..x

share@thegoodnessmag.com

Richelle Chapman

DESIGN DIVA richelle@conceptiondesign.ca

ADVERTISING All enquiries, please contact: bamik@thegoodnessmag.com

If you have any questions, suggestions or would like to be promoted within The Goodness Magazine, please let us know at share@TheGoodnessMag.com

the small print:

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be sure to like & connect with us on Facebook and answer these SUPER QUICK questions for your chance to win 6 months of The Goodness for you or your bestie..x

eat the spectrum enjoy moderation & variety everyday :)

© Copyright 8ubble Pty Ltd, 2014 • All rights reserved. All material in The Goodness Magazine is wholly copyright and reproduction without the written consent of the publisher is strictly forbidden. The Goodness Magazine is published by 8ubble Pty Ltd, PO Box 1925, Sunshine Plaza, Qld, Australia, 4558. Views expressed by authors and contributors are not necessarily those of the publisher. By subscribing or reading this magazine, you agree to our Terms of Use. Please refer to our Terms of Use and Privacy Policy for more information.

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Gracias

ありがとう Tack

謝謝 THANK

Thank you to all our subscribers & to our supporters for your valuable suggestions and ideas..x

YOU

Grazie Спасибо! ‫הדות‬ Dankie Merci Nuhun

TO OUR WONDERFUL CONTRIBUTORS!

A

A

manda Jayne Harvey

my & Natalie - Super Healthy Kids

Amanda is a holistic nutritionist who promotes a traditional diet of real food. She believes that the food choices you make have a direct impact on your body, choosing nutrient rich food will help you to thrive, on the inside and out. AJ is a new mom who's just finished writing Simply Nourished - A Simple Guide to Traditional Eating

Her book will teach you how to properly nourish your body through nutrient rich foods. You will learn of the foods you need to avoid, ones that are detrimental to your health and find out new ways to nurture yourself. Whether you are wanting to lose weight or build a healthy body, Simply Nourished will provide the tools for you to do this, and it will last a lifetime.

C

ortney Munro

is a mother of two little girls, Sadie and Hazel. She writes about healthy green living, organic, real food family recipes and natural parenting on the Daily Pea. Cortney and her family just moved from Michigan to South Carolina, where they will be gradually building their backyard homestead.

E! THI O O SM

S! RIE R E EB BLU 6

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driana Harlan - Living Healthy with Chocolate

Adriana Harlan is a self-trained healthy dessert expert, chef & wellness coach. Her goal is to add more delicious food to your world than you ever dreamed possible by showing you how to cook mouth-watering desserts made only with nutrient-dense ingredients so you can live a more balanced, happier life. It is through her blog, Living Healthy With Chocolate, that she enjoys sharing her recipes and hopes that she can help people understand that there are plenty of healthy alternatives ingredients and options in the world of sweets that we all love! For the past few years she has been educating herself on which micronutrients her body requires to function property and has dramatically changed her diet, eliminating all grains and processed foods. This change has greatly improved her health and her performance as a professional surfer.

All the Goodness from our contributors in....

touch to jump ahead

Amy and Natalie, nutrition experts and moms have one goal, to get kids to eat more fruit and vegetables! They enjoy sharing recipes that their kids have given the thumbs-up to, as well as tips and strategies to help moms in the kitchen. You can follow their ideas at www.superhealthykids.com

GOODNESS

EATS

GOODNESS

5 5's

GOODNESS

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THANK YOU TO OUR WONDERFUL CONTRIBUTORS!

J

oelle Amiot

Joelle’s passion is food and she has been a chef and photographer for many years. Whether it is at the farm, at the market, or being served at the family’s table, she believes food should be fresh and vibrant. “Just because it’s healthy, there’s no reason why our taste buds shouldn’t dance”. Joelle has recently published her first book Live Eat Learn RAW, which will be one of many. In search of a quiet, healthy life, she has found a rustic and simple way to live, eat, learn; and now wants to share that way with you…

GET Featured If you’d like your delicious creation to be featured in The Goodness Magazine - share it with us @ share@TheGoodnessMag.com. Include how you came up with the recipe, the special occasion that inspired you, a beautiful photo and a short bio and profile photo.

L

aurenda Marie

resides in Michigan with her husband Daniel and their new son Sawyer. She works from home as an eCommerce consultant and health food writer at LaurendaMarie.com. Laurenda is a real food enthusiast, adorer of avocados, runner, part-time model, and aspiring photographer. A firm believer in the power and health benefits of real food, she hopes to motivate and inspire others to eat clean!

L

arina Robinson - The Body Dietetics

is a Wholefood Dietitian, APD, AN, Author and owner of The Body Dietetics. She firmly believes in the link between what we eat, our energy levels and our moods, as well as the anti-aging and healing properties of whole foods. Larina helps individuals find the diet that suits their lifestyles, health status and unique circumstances; whilst still enjoying delicious, nourishing whole food and a social life!

Wholefood Entertaining cookbook by Larina Robinson of the Body Dietetics available here

PUMPKIN, WALNUT and ROSEMARY LOAF

MAG

Georgia Harding

is a naturopath of almost 20 years, mom of two beautiful kids and creator of Well Nourished - a place to find practical, inspiring health information and delicious, nourishing recipes. She endeavours to simplify nutrition and make cooking healthy meals achievable for everyone. She especially loves helping parents to feed their children 'well'.

M

eagan Genovese - Whole Family Rhythms

Originally from Canada Meagan now lives in Australia with her husband and three children. She is a creator, mompreneur, photographer, writer and perpetual student. Her passion for play based and natural early childhood education started her on a journey of documenting her family’s story through her blog and creating her business Whole Family Rhythms; a series of seasonal and monthly guides created and designed to help families maintain a steady rhythm in blog the home. The rhythms include indoor and outdoor play, stories, fingerplays, bush walking themes, art projects, baking and cooking for the whole family as well as caregiver meditations and projects.

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kale, sesame & mackerel salad

almond JOY

quinoa

pancakes

patties

GOODNESS garbanzo

EATS

NUGGETS puy lentil SALAD

portobello BURGERS

Pomegranate & WALNUT SALAD

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GOODNESS

EATS

good gracious. I’m really stumped for words…

because all I can do is stare at this photo and drift into a happy fantasy where I am eating,

no… devouring?…destroying?… this burger again. MAG 9


GOODNESS

EATS

A note from Design Diva Richelle:

The perfect addition to your "Meatless Mondays Meals!"

}

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40

This recipe was inspired by “The Porto” sandwich from Marie Cartib’s in Grand Rapids, Michigan.

That place…wooooooow. Haven’t been disappointed by anything there. Their portobello sandwich has a vegan garlic mayo, fresh basil, and is big enough for two. My sister and I like to split it, and order their hummus and veggies on the side. So yum.

Portobello caps are so meaty, they really make the perfect “burger”. Soooooo, they should please both the vegetarian and meat eaters in the family! We marinated ours in a balsamic onion glaze, melted a smoked provolone cheese over top, and completed the tower with caramelized onions. Dang it, fantasyland again… Try to find the largest portobello caps you can. Mushrooms shrink down more than any other veggie I’ve met. I thought the ones we bought were too big (seriously looked like frisbees), but they ended up being the perfect size. We used brioche onion rolls from the deli, but feel free to go bun-less, or use a gluten free roll if you have an intolerance!

Notes MARINATED PORTOBELLO BURGERS WITH SMOKED PROVOLONE AND CARAMELIZED ONIONS By Laurenda Marie from LaurendaMarie.com | Serves 4 FOR THE MARINADE

FOR THE BURGERS

¹⁄³ cup extra virgin olive oil

4 large portobello mushroom caps

2 tablespoons balsamic vinegar

4 slices smoked provolone cheese

1 tablespoons white wine vinegar (Goodness

1 large white onion, sliced thick

recommends apple cider vinegar) 2 cloves garlic, minced ½ small white onion, chopped 2 teaspoon honey pinch of salt

Avocado and dijon mustard would be great, healthy toppers if you want to spruce them up even more!

1 teaspoon coconut oil 1 tablespoon butter ½ teaspoon granulated garlic salt & pepper to taste 4 brioche buns lettuce & tomato for topping

1    Whisk together marinade ingredients, add chopped onion, and pour over mushroom caps in a bowl or container. Cover and chill for at least 3 hours. 2    Warm a skillet and melt coconut oil and butter over low heat. Add sliced onions, garlic, salt & pepper and saute until soft and caramel in color, about 10 minutes. 3    Meanwhile, warm a griddle over low/medium heat. Cook portobello caps for about 10 minutes, flipping halfway. Add provolone cheese near end and continue cooking until melted. 4    Assemble burgers and devour!.

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THIS IS WHAT WE BELIEVE IN

L e t's

nurture & guide

HAPP Y SOULS,

share healthy

WHOLESOME food &

connect with our

awareness of this beautiful PLANET

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th n i e l b la

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nut-free muesli bars

ice coffee

coco-nug pumpkin walnut & rosemary LOAF

GOODNESS

paleo sesame honey almonds

tzatziki rice free

sushi rolls MAG 12


GOODNESS

PUMPKIN, WALNUT AND ROSEMARY LOAF WITH SPINACH AND AVOCADO SPREAD By Larina Robinson from The Body Dietetics

This loaf is

so tasty. It's perfect to serve up for your friends and family who prefer a savory treat. It's also so nourishing you can use it as bread for breakfast, as a great lunchbox filler, or a snack anytime. Top with your favorite savory spreads or even a drizzle of honey.

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GOODNESS

so tasty.

made in 1 easy step!

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It has walnuts for omega 3 to support brain function and joints; pumpkin for beta-carotene to support your eyes and prevent wrinkles, as well as assist in preventing cancer; potassium to balance your electrolytes (good for a postworkout snack); psyllium husk to boost the fibre content, helping your gut to function properly, and rosemary to help stimulate the immune system, increase circulation and provide anti-inflammatory properties.

E N LI GY KA ER L A EN

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Not your regular supermarket white bread that's for sure! Exclusive from the Wholefood Entertaining cookbook by Larina available here PUMPKIN, WALNUT AND ROSEMARY LOAF WITH SPINACH AND AVOCADO SPREAD By Larina Robinson from The Body Dietetics LOAF: 2¾ cups raw pumpkin, grated

1-STEP SPINACH AND AVOCADO SPREAD:

1    Preheat oven to 180°C/ 350°F. Line a loaf tin with baking paper. 2    Mix all the loaf ingredients together in a bowl, except the pepitas. 3    Pour mix into the loaf tin. Top with pepitas.

1¾ cups almond meal

2½ cups baby spinach

¼ cups psyllium husk

1 large avocado

¾ teaspoon baking soda

¼ red onion

1 tablespoon lemon juice

1 teaspoon crushed garlic

6    Allow to cool on a cooling rack for at least an hour.

2 eggs

¼ teaspoon sea salt

7    Slice and serve loaf with avocado and spinach spread.

⅛ cup olive oil

1/6th cup pine nuts

¼ cup unsweetened almond milk

½ teaspoon smoked paprika

8    To make the spread, place all ingredients into a food processor, hand mixer or high speed blender and blend until creamy.

1 cup walnuts

½ teaspoon dried coriander

2 sprigs rosemary, chopped finely

leaves

Pinch sea salt and cracked pepper

Juice of ¼ a lemon

1 tablespoon pepitas to garnish

4    Pressing down gently to ensure they bake into the loaf. 5    Bake for approximately 45-60 minutes, until the top is golden and a skewer comes out clean (older oven models may require a longer cooking time, up to 80-90 minutes).

9    Store the loaf in an airtight container in the fridge once cooled.

wholesome, healthy &

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in e l b a l s avai

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All th

un

banana

CHIPS baked black

APPLES

GOODNESS

5 5's 5 recipes, 5 ingredients, great for under 5's!

cherry coconut

smoothie

strawberry pineapple pops

Choc Chip

COOKIES

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meets PALEO Why does something so simple to make have to be filled with so many chemicals and processed ingredients when packaged and sold in stores? I know there are a lot of brands now making granola and energy bars without all the harmful, processed ingredients and they are readily available in almost all health food stores. But why pay top dollar if you can make your own at home in less than 10 minutes and save money and be 100% sure of what you are consuming? I suggest you go to the bulk section of the supermarket and get a handful of ingredients to make these delicious, healthy treats. All you’ll need is a blender or a food processor to mix the ingredients. These crunchy, chocolaty, energy bars are the perfect snack to take on the road with you

and I know your family with love them.

Tips:

If needed, you can soften your dates and apricots by soaking them in water for an hour before processing them in your blender or food processor. Discard the water before processing.

PALEO DARK CHOCOLATE CRUNCH BARS By Adriana Harlan from Living Healthy With Chocolate | Makes 20 bars. ½ cup raw cashews

½ cup dates, pitted (about 5 large

¹⁄³ cup raw sunflower seeds

Medjool dates)

½ cup raw almonds

½ cup dried apricots (G Team

1½ tablespoons raw cacao nibs 3 tablespoons raw cacao powder

suggests unsulphured apricots) 1 oz 70% dark chocolate, melted

1    In a food processor or blender pulse the cashews and sunflower seeds until roughly chopped. 2    In a large bowl, combine the chopped cashews and sunflower seeds along with a ¼ cup of almonds (reserve remaining ¼ cup), cacao nibs and cacao powder. 3    In a food processor or blender, pulse the dates and apricots until a creamy paste forms. 4    Add the dates/apricot paste to the bowl containing the nuts in step 2 above. 5    Using your hands, mix all ingredients together until combined. Your mixture should be crumbly, but not too much to where the ingredients won't hold together. If that happens, pulse a few more dates in your food processor until creamy and add to the mixture to achieve the right consistency. 6    Line a 4x8-inch loaf pan with parchment paper and press the mixture onto the bottom of the pan. Depending how thick you want your bars, you may only spread the mixture across one half (½) of the pan. 7    Press the remaining ¼ cup of almonds firmly onto the top of the mixture 8    Chill in freezer for about 30 minutes 9    Cut into 1-inch squares and drizzle top with melted chocolate

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feature

LIFESTYLE

HEALTHY,

happy

bellies means healthy

happy YOU

usy lives and pressing schedules can often find us scrambling to eat whatever is convenient and easy to prepare. With all that rushing around, we tend not to spare a thought for our torso region! Despite the fact that once we’ve enjoyed the food, it’s really up to our digestive system to perform well and provide us with the nutrients from the foods we choose to eat.

estive ig d r u o y p e e ways to k 5 p o t e h t For ading e r e u in t n o c condition, k a e p in m syste ibe Now! r c s b u .S .. .. e u s the full is

By Larina Robinson – The Body Dietetics MAG 17


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blueberyy crumb squares

paleo dark chocolate crunch bars

un

paleo & raw lemon sorbet tart

mini cherry pies

Raw Fig, Vanilla & Coconut Tarts

is:

th e e s u less yo

paleo chocolate cake

GOODNESS

treats grain-free blueberry muffins MAG

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RAW FIG, VANILLA AND COCONUT TARTS By Larina Robinson from The Body Dietetics | Makes 10 BASE: 1 cup pepitas

1 cup diced dried or fresh dates

¼ cup shredded coconut ¼ cup coconut water

1    Process base ingredients together until slightly chunky but holds together when pressed with your fingers. 2    Press mix into 10 mini loose base tart cases. Dampen fingers if the mix starts to stick to you. 3    Set aside in the freezer to firm.

FILLING:

These delicious individual tarts are a source of fibre, protein, healthy fats, and essential vitamins and minerals including iron, zinc, calcium and magnesium. Simple to make and no baking required, they're the perfect treat to soothe your sweet tooth. The fibre and healthy fat content will help to keep you feeling satisfied and the natural sugars are low GI, so it won't give you the usual blood sugar spike (and crash!) that will leave you tired and craving an energy boost.

Plus they're gluten, dairy and refined sugar free!

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½ cup cashews, soaked in water till soft, drained ¼ cup desiccated coconut 1 vanilla bean, de-seeded 2-3 tablespoons maple syrup (depends on your sweet tooth) ½ cup coconut water ¼ cup coconut oil

GARNISH:

Juice and zest of ½ a lemon

3 fresh figs

1    Combine cashews, coconut, vanilla seeds, lemon zest and juice in a high speed food processor. 2    Add coconut water, oil and maple syrup. 3    Blend until smooth. 4    Pour into bases. 5    Garnish each with a slice or segment of fresh fig. 6    Place in the fridge or freezer to firm. 7    If storing in the freezer, place in the fridge 30 minutes before serving to soften slightly.

Enjoy being you, L x 19


feature

NOURISH MY WORLD

WHY KEEP

P ISONS

IN YOUR HOME?

r G

e f a S n e e

T

he slick marketing campaigns waged by the multibillion dollar household cleaning industry paint a picture of cleanliness, health and happiness - preying on our insecurities around germs and keeping the perfect home. The truth behind the image is that many of these products are releasing harmful chemicals into our immediate environment. According to the Environmental Working Group (EWG) 93% of household cleaning products on the US market are not adequately disclosing their ingredients. After 14 months of researching product labels and sifting through technical documents the EWG’s scientists revealed that a whopping 53% of cleaning products on the market contain lung-harming ingredients and carcinogens. You can check the EWG’s database of over 2000 cleaning products to see how toxic your current cleaners are and to find less harmful ones. Or you could simply make your own cheaper, more effective & far healthier cleaning products with these ingredients.

Read the rest in full issue!.

Subscribe Now! MAG

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feature

LIFESTYLE

C A TING

your shoe size not your age By G-Team's Danni Landa

he pressure to be the perfect parent and raise the perfect child has become ridiculously extreme. It seems that since the printing press was invented, books about raising children have been choking up the nightstands of parents all over the Western world. My nightstand is no different, stacked as it is with well-thumbed tomes that seem to scream at every page "No! You're doing it wrong!" It’s almost as if when I switch the light out at night, the authors are getting into fisticuffs over who's philosophy is the best.

Lets face it. We are not perfect. And nor should we be. We have all had those parenting moments that we wish had never happened. Those regretful episodes where we really could have behaved with more compassion, respect or even just acted our age. We need to start talking about those moments to counteract the pressure put on us by popular culture (and sometimes even our peers) of what it is to be a parent today. I want to hear about the fails! To open up dialog about the real face of parenting at least to make myself feel better about my own nose dives. So, here I go, into the confessional of not-so-perfect parenting.

Continue reading this hilarious & heart felt article to learn the 6 important ways to keep the peace in the full issue of The Goodness Magazine.....Subscribe Now! MAG 21


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The Goodness Magazine - Issue 3 - MINI  

#1 Magazine for Healthy Mamas. Filled with loads of healthy recipes, organic living, parenting advice, wellbeing and a whole lotta love...x

The Goodness Magazine - Issue 3 - MINI  

#1 Magazine for Healthy Mamas. Filled with loads of healthy recipes, organic living, parenting advice, wellbeing and a whole lotta love...x

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