DOGGIES MAGAZINE ISSUE 1

DOGGIES
MAGAZINE
TIPS ON HOW TO BE A
POSITIVE SIDELINE PARENT
UPCLOSE AND
PERSONAL WITH
ADAM GOODES
SUPERFOODS YOUR KIDS
SHOULD BE EATING
BROUGHT TO YOU BY EASTERN BULLDOGS JUNIOR AFL CLUB
Isuue 1 - JUNE 2015

putting your neighbours to work

From The Editor
Welcome! We are so exciting to
be launching the very first issue
of Doggies Magazine – the first
of many more to come!
Contents
••
We find out what is going on
at the club and within the
community from the club
president.
••
Catch up on other news
with “A Moment with
Marelle!”
••
Adam Goodes from the
Sydney Swans hits the
Doggies Hot Seat.
••
We feature a delicious
and super easy chicken,
bacon and pea risotto –
the perfect dinner for busy
parents.
••
Dr Joanna McMillan
explains the importance of
low GI food for kids.
••
We meet John Shim,
Executive Director of
Road Runner Mobile Tyres,
and our first ever Doggies
“Supporter in the Spotlight”.
••
Discover 10 super foods that
your child should be eating!
••
Get some tips on how to be
a positive sideline parent.
Doggies, is all about providing families
with helpful information, useful ideas
and lots of tips and tricks that will
help our kids both on the field and
off!
As a busy working mum with three
young children myself I am all too
aware of how busy life can be. I know
how hard it is to keep all those balls
in the air and I know how helpful any
extra tips, titbits or information can
be – anything that makes life just a bit
easier.
And that’s what Doggies aims to do!
Each issue will be packed with
articles covering a range of topics
from nutrition and health, to fitness,
to children’s behaviour, to positive
parenting strategies and much more.
A big thank you to all of those
who have helped make Doggies
Magazine happen – we look forward
to bringing you an exciting, fun and
comprehensive magazine.
Enjoy!
GEORGINA SENES
ABOUT OUR EDITOR
Georgina Senes has had more than 15
years as a journalist writing for some of
Australia’s leading parenting and family
magazines including: Australian Parents
Magazine, Pregnancy Magazine, Family
Living Magazine. As well as that she has held
editorial roles at one of Australia’s largest
niche lifestyle publishers. A mother of three
girls she lives and breathes parenting…
Created, Designed & Delivered By...
themillenniaproject.com
For All Advertising Enquiries Call 1300 900 171
PG. 3

GALLERY
The DOGGIES IN ACTION

PRESIDENTS REPORT
Welcome to Season 2015.
I would like to take this opportunity to welcome all returning and new members to the East
Bulldogs Club for this upcoming 2015 season.
I am pleased to announce that we have a record 196 ‘Auskickers’ and over 300 youth players at
the club this year.
Although it has been a soggy start to the season we are now getting into the swing of things
with some great footy being played across the age groups.
On behalf of the committee we wish all players, parents, coaches, team managers and volunteers
the very best for the season.
We encourage all families to Like our Facebook Page:
www.facebook.com/eastsydneybulldogs?fref=ts and Follow our Twitter Account
www.twitter.com/EastBulldogs and upload photos of your kids enjoying their AFL week in and
week out.
We are also working closely with the Sydney Swans this year and look forward to providing you
various discounted offers throughout the year.
All the very best for 2015 from myself and the rest of the committee,
I am also pleased to announce that Robyn Gipters has signed on as our Communications
Manager. She had already worked her magic setting up new up-to-date mailing lists which can be
segmented into specific age groups as well as the club as a whole. Fingers crossed this should
result in those families with more than one player not getting multiple emails on the same topic.
If you still get more than one please let her know: robyn.gipters@gmail.com.
We are also close to launching our new website which will also incorporate both Facebook
and Twitter.
We hope you enjoy ‘The Doggies Magazine’ first issue!
Regards
Iain Dunstan
President
PG. 5

LOW
Any reasonably informed
parent knows that too
much added sugar in their
child’s diet is not good for
them. However too much
refined starch in their diets
is just as harmful, yet it
slips under the radar. The
simple thinking of ‘complex
carbs are good and sugar is
bad’ abounds and leads us
to making many incorrect
choices when it comes to the
best foods for our kids. The
glycaemic index research
over the last few decades
has shown us that the actual
affect of a food on our
blood glucose levels is not
determined by whether that
food is a complex carb (i.e.
starch) or a simple sugar.
In fact many foods rich
in starch cause far bigger
effects on blood glucose
than many foods containing
sugars. Why does any of this
matter for kids?
Swap this high GI food
Majority of breakfast cereals
White & wholemeal bread
Potatoes
White rice
Rice crackers & potato snack foods
PG. 6
GI For Kids
• Blood glucose fuels the brain
and so it follows that rapidly
fluctuating blood glucose levels
has the potential to negatively
carbohydrate. This is not a normal
situation and the body does not
deal with it well. If it continues
the pancreas can simply fail to
impact concentration and meet demand.
cognitive function. This also has • Having too much insulin around,
the potential to affect their mood, too much of the time also has the
behavior and energy levels. potential to affect fat metabolism,
• We also know that blood glucose
‘spikes’ that occur after eating high
GI meals, damage blood vessels. If
this starts during childhood then
the accumulation of damage after
years of such eating will surely
with the end result being more
fat being stored and less being
burned as fuel. In this way not
just the overall kilojoules in the
diet, but where they are coming
from can affect the risk of obesity
cause cardiovascular problems and overweight
earlier in life.
• We are seeing children in their
The glycaemic index is simply
a ranking of foods containing
teens being diagnosed with type carbohydrates, comparing the
2-diabetes. High blood glucose effect on blood glucose levels. The
levels means the pancreas has to good news is that you don’t need
work hard to produce enough to know the actual GI number to
insulin to get glucose out of
the blood stream and into cells
around the body. A high GI diet
therefore requires a lot more
insulin to be dealt with than a low
GI one with the same amount of
follow a low GI diet. All you need
to know are the best low GI food
choices for your family, and learn
the best swaps you can make for
the higher GI foods you currently
have. Here are my suggestions:
For this low GI food
Porridge made from traditional rolled oats
Muesli – while many kids might not like natural muesli (although don’t make
that assumption – they might surprise you) they might well enjoy Bircher muesli
(soaked overnight in fridge) or a crunchier muesli. Best breakfast cereals are
wholegrain and when combined with fruit, yoghurt and/or milk they still make a
good breakfast choice for kids.
Wholegrain breads (look for lots of ‘bits’ in the bread), stoneground breads,
sourdough breads, wholegrain tortillas, sprouted grain breads. There are a couple
of low GI white breads now available if your kids really won’t eat wholegrain or
rye. Dense fruit breads also have a low GI.
Smaller potatoes tend to have a lower GI. Alternatively choose sweet corn, beans,
lentils, chickpeas or sweet potato (moderate GI). Yam & taro are also low GI &
great foods to experiment with if you haven’t tried them before.
Basmati & Doongara rice have lower GIs, although I still prefer brown rice for
it’s higher nutritional value, but is not however always low GI. Look for brown
basmati or the wonderful range of red, black and wild rice now widely available.
Low GI options include barley (makes a wonderful nutty risotto), bulgur, quinoa,
noodles & pasta (I like to use wholegrain).
Wholegrain or rye crackers, oatcakes or oat based muesli bars, dense fruit breads
or popcorn (watch for added sugar & salt). Most whole fruit is also low GI. Dairy
foods are all low GI. Yoghurt or a smoothie made with milk, yoghurt & fruit is an
ideal snack. Nuts contain very little carbohydrate and therefore don’t have a GI –
outside of school include these foods more.

NB You can also
use the search engine on
www.glycemicindex.com
for foods and products. For
those with a low GI search
for equal to or less
than a GI of 55.
A sample kid’s day might
look like this:
Breakfast: porridge with yoghurt,
mixed berries & slivered almonds
Morning tea: oatcakes with cheese
Lunch: wholegrain stone-ground
bread sandwich with chicken &
avocado, an orange & a bag of
popcorn
Afternoon tea: berry & banana
smoothie
Dinner: Salmon and veggie Pasta,
followed by homemade custard
(then you control the sugar content)
with sliced banana or stewed fruit
When you consider the low GI
foods above, you can see that for
the most part they are wholesome,
minimally processed foods. To me
the GI is really just scientists working
out one of the reasons these foods
are better for us! But one word of
warning: Just because a food has
a low GI, doesn’t automatically
make it a good choice. The GI is
just one tool to help us make better
food choices for our families, but
there are many other nutritional
considerations. Ice-cream has a low
GI, but clearly we understand why
this is a ‘sometimes’ and not an
everyday food. Instead use the GI
to help you make the best choices
within each of the above categories
and above all keep your focus on
foods that are as close to how
nature intended as possible.
Dr Joanna McMillan
Registered Nutritionist, Accredited Practising Dietitian, & Mum to Oliver (year 4) and Lewis (year 2).
For more information on 'The Dr Joanna Plate' go to www.drjoanna.com.au, your trusted nutrition and healthy lifestyle hub.

PG. 9

PG. 10
TIPS For Being a Positive
SIDELINE PARENT
Every year we hear stories about sideline fighting between parents. We witness
some mums and dads constantly yelling at the coaches or at their own children or
even worse at other people’s children. We see parents on the sideline behaving badly.
Good sideline behaviour by parents not only makes the sporting experience more
enjoyable for all involved but it also sets the right example for your children.
Attend your child’s games
Don’t put your child on a pedestal
Be positive
+
by Georgina Senes
Here are some ways that you can demonstrate good sportsmanship on the sidelines
at your child’s game:
When you show up to your children’s games you are showing them that they are important to you
and that you value their participation. All kids need to feel supported by their parents and there is no
better way to do it than by being there on the sideline cheering them on.
Try and refrain from instructing
from the sidelines
Remember to respect the role of the coach and to support them. Try and refrain from instructing your
child from the sideline – you might be saying one thing whilst the coach another. Your intervention
and instruction might actually be confusing your child and inhibiting their performance.
Be careful not to brag about your child’s abilities as this can cause a whole lot of problems. Not only
will it make you unpopular with other parents but it can also place a lot of pressure of your child to
perform.
Don’t criticise the players
No one likes a “know-it-all” parent who spends the whole time critiquing the players and the
coaches. In most cases it is best to keep your criticisms to yourself – they wont make you any friends
and they wont improve the quality of play.
Always relate positively to your child’s efforts. Even if your child drops the ball or misses a goal try
and react in a positive way. Tell your child “better luck next time” or “good try” – this is far more
beneficial to your child than any negative response. As a parent you should be your child’s main cheer
squad. They should always feel that you have their back and that you are proud of them regardless of
their on field performance.

Think about how others perceive you
Think about how your sideline behaviour is perceived by other parents, coaches and players. Imagine
if you where to watch a video play back of your behaviour – ask yourself how would you feel, would
you be happy with your reactions?
Display good sportsmanship
and have fun
If you are supportive and positive in the way you behave it will flow over to the children. Don’t
treat the opposing team as the enemy. Chat to the parents from the opposing side, be friendly and
congratulate any player that does a good job – regardless of what side they are on. If your child
sees you behaving in a positive way and being friendly and having fun they will get the important
message that the game is not life or death and that how you conduct yourself both on field and off is
important.
Whatever you do never condone poor sportsmanship. If you see your child behaving in an
unsportsmanlike way make sure you pull them up on their behaviour. Likewise if you see a coach
reacting badly to an umpire or referee’s call don’t cheer them on or encourage the behaviour. If we as
parents lose our perspective then how can we expect our children to keep theirs!
Thank the officials
Take the time at the end of the game to thank the coaches and umpires. You might not always agree
with their calls or plays but it is very important that you are always respectful and that you teach your
children to respect the role of the coach, umpire and any other officials.
Be constructive post match
After any game regardless whether it’s a win or loss, point out the positives. Offer constructive
criticism and suggestions for improvement. If your child is having difficulty with a particular aspect of
their sport then offer to help them practice so that they can strengthen their skills and feel positive
and excited about the next game.
Acknowledge your child’s feelings
It’s important that you let children express
themselves after a game. Some kids might
be frustrated or annoyed after a loss or a
disappointing performance. Let your child vent
their feelings and acknowledge them and offer
support.

PG. 13

crazy SIMPLE
CHANGES THAT
YOU CAN MAKE
FOR YOUR FAMILY
TO HELP THEM
GET BACK ON
THE HEALTHY
10
0
0TRACK!
Life is so insanely busy that it is only
natural that we drop a few balls along the
way. When you are stressed out and time
poor it’s all too easy to grab a quick takeaway
for dinner, to skip your morning walk
and to throw the kids a packet of chips as
their after school snack. All these things are
fine to do once in a while but it’s important
to make sure that they don’t become regular
habits.
1
Prioritise your food and exercise
There is always an excuse or another job to do
but if you are really serious about instilling healthy
lifestyle practices within your family then you need to
make food and exercise a priority.
2
Resurrect
family meal time and
actually sit at the table!
Our busy schedules can sometimes make sitting
down to a meal let alone sitting down to a meal as
a family difficult. But it needs to be made a priority.
Research has shown that family meals not only
help teenagers to perform better both socially and
emotionally but that sitting down at the table to eat
dinner as a family without the distractions of TV or
electronic devices, promotes weight control.
PG. 14
When you find yourself slipping and things
spiraling out of control it’s really important
to regroup, re focus and make a few simple
changes to your family’s lifestyle that will
help them get back on the “healthy lifestyle”
track!
3
3Cut back on takeaway
by Georgina Senes
Have a good look at how much takeaway
your family actually eats. This includes work
lunches, school tuck shop, afterschool treats and
quick-fix dinners. You will be surprised by the amount
of takeaway that the average family consumes. Being
organised and planning your family’s meals and snacks
can minimize the amount of hidden fats and sugars
found in take away and processed foods that your
family consumes.
4
4Make the rule that its water during
the week and juice and fizzy
drinks are weekend treats
Most of us don’t regularly drink enough water each
day. Get into the habit of encouraging your child to
try and drink plenty of water each day. The occasional
juice or fizzy drink is ok as a special treat but should
not be made a regular part of either your or your child’s
weekday routine.

5
5Increase the family’s
vegetable intake
You might think it’s great if you manage to eat
half a plate of veggies a few nights a week whilst the
truth of the matter is that your body actually needs that
amount each and every day! You need to establish some
regular vegetable eating habits that simply become
part of your family’s daily routine. Every couple of days
cut up capsicum, celery and carrots and put them in
plastic containers in the fridge. Offer the veggies along
with humous or another healthy dip as an afternoon
or pre dinner snack. Add a zip lock back of veggies to
your child’s lunchbox each day and take some with you
when you go out.
6
6Lead by example
It’s not rocket science – if you want healthy
kids, you have to be healthy yourself. Children,
particularly school-aged ones, model their behaviour on
their parents so if you want them to eat well, exercise
and live a healthy lifestyle then you need to set a good
example.
7
7Enjoy the sunshine
Make sure that all the family gets at least 10
minutes of sunlight every day. Whilst not directly
linked to nutrition, getting enough vitamin D each
day is vital for strong bones and optimal mood.ay and
processed foods that your family consumes.
8
8Only eat food you love
We have all heard the saying “life is too short
to eat bad food” – well it’s true! If you know
that certain foods are full of bad fats, preservatives and
additives then why choose to eat them and put them
in your body? The occasional treat is fine but eating
rubbish regularly just because you are too lazy to find a
healthy alternative is a poor excuse. The more you look
after your body and feed it properly the better you will
feel and the better you will look!
9
9Change your families favourite
meal to a healthier version
If your kids favourite meal is chicken schnitzel
and chips look at healthier versions like oven baked
crispy chicken and baked potatoes that they will also
enjoy but which are better for them. It’s not hard to
tweak a meal and make a healthier version you just
need to get creative and plan ahead.
10
a physical activity that the
whole family loves
10Find
Find ways to incorporate movement and
activity into your family’s weekly routine. Look for
activities like stand up paddle boarding, swimming or
backyard cricket that are fun and entertaining for the
whole family but also get you moving.
PG. 15

Why Do You Need
To Take Youth & Kids
Sports Injuries Seriously?
40% of all youth (children, teenager and
adolescent) injuries are sports-related.
Injuries related to sports participation
fall into two types of trauma:
• Macro (due to a single traumatic event eg
fracture) and
• Micro (due to repetitive overuse trauma).
Injuries in young athletes are often
trivialised. They are usually asked or
encouraged to “toughen up and play
through the pain.”
This approach is not in the young
athlete’s best interest for the following
reasons:
• It often leads to delayed healing and return to
sports,
• It can turn an easily treatable injury into one that
becomes difficult to treat and
• In some cases, it can result in a permanent injury
that precludes sports participation.
An Accurate Diagnosis is Essential
In most cases, your physiotherapist can
make the diagnosis via the injury history
and performing a physical examination.
The adolescent’s age, sex, and level of
participation in sports are important. A
description of how the injury occurred is
valuable. Your physiotherapist will want to
know if there was a “pop,” swelling, history
of previous injury, family history of similar
injury, locking or giving
way, or other signs or
symptoms.
While special tests can be helpful, in certain
circumstances an accurate diagnosis can be made
90% of the time by taking a good history and
performing a systematic examination of the injured
joint.
Most overuse injuries, such as stress fractures
and tendinopathy, are preventable. If your child
suffers any overuse injury, the first choice of
treatment is rest until a medical opinion
can be sought.
PG. 16

In young athletes, this means avoiding the activity that is causing
the problem, or reducing the intensity, until the discomfort resolves.
Bed rest or immobilisation are rarely needed.
• Allow kids to play at their own intensity and pace.
• Encourage your child to start getting in shape and conditioning
a month before any team sports are to begin.
• Emphasise stretching and flexibility exercises.
• Make sure fields are in reasonably good condition and that
protective equipment fits correctly (helmets, shoulder pads,
shin guards, etc.).
Adolescents have a lot of enjoyable sporting
years ahead of them. It would be a shame to
see this enjoyment ended too soon. When
in doubt, seek expert medical advice. It’s
better to be safe than sorry. In general,
kids are motivated to play sports
because it is fun. Parents and coaches
who demand too much may be putting
their children at risk.

Sibling Rivalry
All siblings are bound to fight – its part
of growing up. But listening to your
children bicker, argue and tease each
other can be upsetting and frustrating.
Here are some simple strategies that will
help to minimise conflict between your
children and help them to get along.
Steps every parent can take to help their kids get along
by Georgina Senes
Set the standard of behaviour:
As parents we are responsible for setting
the standard of behaviour that we find acceptable
within our family. Make sure that all of your
children clearly understand what you consider
to be acceptable and unacceptable behaviour
and what the consequences are for when these
standards are not adhered to.
Avoid comparisons:
One of the greatest mistakes any parent
can make is to compare their children – especially
if it is done in front of them. Comparing your
children’s abilities can breed resentment, insecurity
and frustration. Avoid discussing any differences
between your children in front of them.
PG. 18
Respect their individuality:
Every child is different – that’s what
makes each one of them so special. That is why
as parents it is essential that we parent each of
our children individually. Treating your children
uniformly is for the most part impractical and
more often than not ineffective because each
child has different tastes, talents and needs. Just
because one child loves playing soccer does not
automatically mean that your other children do
too.
Stay out of the conflict:
As a parent you need to be Switzerland.
It is vital as parents that we encourage our
children to settle their differences and resolve
their disputes by themselves. At times, especially
with younger children, it might be necessary to
step in and help them to resolve the problem
but even then try not to take sides. If you need
to discipline one of your children, try and do
it privately and not in front of their siblings as
this can cause embarrassment, resentment and
further exacerbate the rift between your children.
Look ahead and avoid potential
disputes:
As parents we are well aware of our children’s
little idiosyncrasies and the things that will get
them worked up. Consider the areas or the things
that your children regularly fight about and devise
solutions to these issues that will prevent the
conflict from continuously reoccurring.

Promote good behaviour and praise
conflict resolution:
All children love to be encouraged so when you
see your kids playing nicely together, sharing
without complaint or being considerate of each
others feelings, acknowledge the good behaviour
to them. Likewise, when your children have
an argument or disagreement and manage to
resolve it without your involvement (or minimum
involvement) verbalise to them how proud you
are of them and how well they have handled the
situation.
Listen to what your children have to
say:
Being a kid can be hard and being a sibling
can be incredibly frustrating. Understand that
it is normal for your children to feel anger and
resentment towards each other so allow them
to communicate this with you. Listen when they
want to express themselves to you and talk about
the negative feelings they are experiencing.
Acknowledge and accept how they feel and try
and talk about ways they can handle situations
in the future to avoid these feelings. A good
technique is to talk about your childhood and to
tell your child stories about experiences that you
had with your own siblings whilst growing up.
Let them know that they are not alone – that all
siblings feel this way at some time or another.
Try to have some one on one time:
It is not always possible and it is not
always practical but it is none the less very important
to spend some quality one on one time with each of
your children. Spending time individually with each
of your children helps to make them feel special and
helps them to feel connected to you. Try and make
an effort to take a little time out every once in a
while and spend some quality one on one time with
each of your children.
The important thing to remember is that all siblings fight. They always have, they always
will – it is completely normal. However if you are able to implement some of the above
strategies; if you are able to communicate with them, treat them as individuals and help
them to resolve their own problems, you will go along way in reducing the amount of
sibling rivalry between your children and will help to enforce positive, strong relationships
between them.

Grand Designs
is reality TV, but not how it really works
If you’ve ever watched this popular TV
home building show, you may have
noticed that only a handful of homes
are elegant, achieve planning approvals
relatively smoothly and are not
constantly amended during construction.
More often than not, these projects are
architect-designed.
Trouble is, a smooth sailing project just doesn’t
make great TV and goes against the aims of the
show’s producers. They’re under pressure to serve
up a heightened level of drama and uncertainty
to attract viewers and keep them watching. They
know that watching real people aiming to create
their dream home and stuffing up is TV gold.
Unfortunately, one of the by-products of this
approach is that the role of the architect is often
concealed or entirely absent. This is particularly
evident in well-executed projects where an
architect is involved. This erasing of the architect’s
role often becomes a very obvious ‘elephant in the
room’. It perpetuates the myth espoused by much
of the building industry, not to mention that missinformed
‘brother in law’ of yours, who says that
you don’t need an architect.
Actually, you do. Here are just a few reasons why:
• Appoint an architect to your project and you’ll
gain a home designed for the way you want to
live. The alternative is a builder-designed home
that suits what the builder is used to building.
Good builders ask for plans and specifications to
be thoroughly documented so that they can go
ahead and do what they do best, which is build.
Working out with the owner what you’re going
to build and why is the architect’s role.
• An architect manages planning approvals. This
process is complex, often arbitrarily applied
by many Councils, fraught with pitfalls for the
novice and is ramped up every year with new
hoops to jump. If you want a professional on
your side who knows the territory, will go in to
bat for you and will forge a way through this
minefield, you need an architect.
• If you’d prefer to put the works to tender to a
number of builders rather than having to accept
the quote of the builder you started the process
with, you need an architect.
• If you’d prefer to protect yourself with a
proper, architect-managed ABIC contract that
works equally for both parties and is legally
enforceable, you need an architect.
• An architect will minimise costly changes during
construction as he or she will produce a proper
level of drawings (expect 20 x A3 pages for a
new home, rather than the 1-2 pages you’ll
receive from a drafting service.). The reasons for
this is that you have on paper exactly what you
want to build. Without this, you are entering a
contract with a builder with none of the details
resolved. You wouldn’t do that if you were
buying a house, so why do it when spending an
equally significant amount of money?

Unfortunately, some builders see this approach
as an opportunity to happily accept constant
changes from ‘project managing’ owners
because it’s just another variation that he can
charge for. The longer he is there, the better for
his margins, particularly when there’s no contract
to speak of.
• Despite the constant reference to it on TV shows,
there is no such thing as a project manager on
single house residential projects. What you have
is an owner and the builder who manages his
contractors. The owner in this scenario should
simply let the builder do his job. A better use
of the owner’s time and money would’ve been
to have an architect design and document it
properly first, which would’ve streamlined the
process. There is a role for a representative on site
who protects the interests of the owners – the
architect.
• ‘Architecturally-designed’ is a phrase real
estate agents love to use. Reason being that
professional design input invariably adds
considerable value to a property. Architectdesigned
buildings are more desirable and sought
after by an increasingly sophisticated, designconscious
market seeking the benefits of living
with good design.
• Finally, an architect is a specialist with a
professional duty of care, irrespective of financial
gain. In other words, they’re there to support and
protect you, without benefit to themselves. No
one else in the building industry can provide this.
So , whether you’re about to embark on
a renovation or new build, ignore the
myths, reality TV and your brother-inlaw.
You know what you need to do.
Robert Harwood
Director, My Architect
www.my-architect.com.au
0427 236 252

y Georgina Senes
10Every parent knows that children should be eating a ‘balanced
diet’ but what exactly is a balanced diet and how can you make
sure that your child is getting all the nutrients and vitamins that
they need?

Even more so than adults, children need nutritionally dense foods and healthy fats to help both their body and
mind grow and develop.
All too often we think of ‘kids food’ as those quick and easy meal options that will be consumed without
complaint or fuss, when what we should really be thinking about is what foods can we feed our kids that pack
the most powerful nutritional punch?
Here are some simple ‘Super-Foods’ that can easily be incorporated into your child’s diet and which will help them
to get all the vitamins and minerals that they need in a day:
Eggs
The unassuming egg is not only a little protein power
ball but it is also one of the few foods that naturally
contain vitamin D, which helps the body absorb
calcium. Eating protein for breakfast helps kids to feel
satisfied for longer and prevents those mid morning
hunger pangs.
Oatmeal
Fiber-rich whole grains, like oatmeal, digest slowly,
providing kids with a steady stream of energy.
Blueberries
Packed with antioxidants, blueberries also help ward of
cancer and other diseases.
Sweet Potatoes
This is a vey versatile vegetable that can be easily
incorporated into many a meal. Loaded with beta
carotene, vitamin E, vitamin B6, potassium and iron,
they pack a huge punch.
Avocados
These are a fantastic source of monounsaturated or
‘good’ fats which are essential in aiding growth and
development in children.
Broccoli
This green goodness is chock full of vitamins and
minerals and helps ward off cell damage and helps
eyesight in kids.
Yogurt
A great kid friendly snack that is full of calcium, protein,
vitamin B, zinc and phosphorus.
Tuna and Salmon
Some kids are hesitant to try tuna or salmon but if you
can convince them to give it a go it’s worth it as it’s
completely packed with Omega-3 which is a healthy
fat that helps brain development and sets your child up
for a healthy heart.
Beans and Legumes
There are such a variety of beans available that the
chances are your child will like one type or another.
Beans are a fantastic source of fiber and actually
promote good blood sugar by releasing glucose slowly
which helps to stabalise mood and energy levels.
Seaweed
Packed with loads of Amino acids, vitamins and
minerals seaweed is said to be one of the most dense in
nutrient foods on the planet – perfect for the growing
brains and bodies of children!
Try and incorporate some of these foods into your child’s daily food intake and you will be setting them up with
good future food habits and helping their young bodies to get all the vitamins, minerals and energies that they
need to develop and function at an optimum level.

Name: Adam Goodes
Your nickname: Goodesy
One word to describe you: Honest
Favourite player to watch growing up:
Gilbert McAdam
Who has had the most influence on your
career: My coaches
Toughest individual opponent: Chris Judd
Thriftiest player at your club: Kieren Jack
The next big thing at your club: Aliir Aliir
The smartest thing you have been told:
Train smarter
If you could be anywhere in the world
right now, where would you be:
SCG, Saturday night, huge crowd
Do you have any strange phobias: Nope
Your can’t-miss TV shows: None
Your favourite cartoon as a kid: X Men
If you had to choose another career, what
would it be: Professional soccer player
What do you normally eat for breakfast:
Porridge with banana and honey
Your last meal would be:
Cadbury Marvelous Creation Block
Your favourite holiday destination:
South Coast NSW, Jarvis Bay, Gerringong
In the movie of your life, you’d be played
by: Luke Carrol
What are your three essential items:
Keys, Icebergs membership, premiership medals
Best subject at school: Maths methods
Which big ticket sporting event would
you love to attend: NFL Super Bowl
PG. 24

TEETHBrought To You By Martin Fine Orthodontist
What Is The Difference Between A
Dentist And An Orthodontist?
Orthodontists receive an additional two to three
years of specialized education beyond dental
school to learn the proper way to align and
straighten teeth. Only those who successfully
complete this formal education may call
themselves orthodontists.
When Is The Best Time To Seek
Treatment For Your Child’s Teeth?
While orthodontic treatment most often begins
between the ages of 9 and 14, some children’s
orthodontic problems can benefit from earlier
treatment. If it appears that your child will need
treatment at some point, your orthodontist can
advise you about the best time to begin.
If early treatment is indicated, it can give your
orthodontist the chance to:
• Guide jaw growth
• Lower the risk of trauma to protruded front
teeth
• Correct harmful oral habits
• Improve appearance and self-esteem
• Guide permanent teeth into a more
favourable position
• Improve the way lips meet
What Are The Sign’s My Childs Bite Is
Not Right?
Signs the Bite’s Not Right It’s not always easy to
tell when your child has an orthodontic problem.
Even teeth that look straight may be hiding an
unhealthy bite.
Here are some clues that may
indicate the need for orthodontic
attention:
• Early or late loss of baby teeth
• Difficulty in chewing or biting
• Breathing through the mouth
• Thumb-sucking
• Crowded, misplaced or blocked-out teeth
• Jaws that are too far forward or back
• Biting the cheek or biting into the roof of the
mouth
• Protruding teeth
• Upper and lower teeth that don’t meet, or meet
in an abnormal way
• An unbalanced facial appearance
• Grinding or clenching of the teeth
Ph. (02) 9369 3566
Bondi Junction - Maroubra - www.fine.com.au

Osteoarthritis is the
most common form of
arthritis. It is known as
the ‘wear & tear’ of joints
causing symptoms of
pain, swelling, and loss
of function. It can affect
any joint of the body but
is commonly seen in the
knees and hips. Building
control and strength in
the hips, core and feet
can make a huge positive
impact on both pain
and function. Although
joint damage cannot be
reversed it can definitely
be delayed further with
improved lower limb
alignment and strength.
Ursula from Paddington has
been suffering from OA for
many years and started physio
led Pilates classes to try to
prevent the inevitable knee
replacement.
Here’s what she has to say...
“When I told my husband the other day that our Pilates class had
been asked to identify tangible improvements he looked doubtful,
and assumed I couldn’t come up with anything. On the contrary, I
could think of several improvements, even very basic ones such as
being able to get dressed without having to hang on to a chair.
A few years ago the osteoarthritis in my knees could be so painful
at times that I had to give up tennis, had trouble doing long walks,
dreaded getting off buses with a big gap down to the pavement,
and I remember an invitation to a wedding where there would be
dancing sent me off to my GP for help. Cortisone injections laced
with anaesthetics the day before did the trick, but that was no
long term solution. I’d been advised I would at some stage need
knee replacements, but I wanted to put that off as long as possible
so I took up Pilates classes in the hope of strengthening the leg
muscles into taking much of the strain off the knees.
After only 1 class a week with Pro-align, I can get up and down
the stairs in our three storey terrace without pain, walk regularly
from Paddington to Camperdown, and can get up from the beach
without help from anyone else. I still cant kneel but last month we
danced for hours at a wedding with no pain medication from the
GP!.”
“Nicest of all is that I can lift up my grandchildren to give
them a big hug.”
Pro-align offers Pilates based rehab classes under the supervision of physiotherapists.
Classes are held weekly in Darlinghurst and health care rebates apply.
Pro-Align Pilates & Physiotherapy | DARLINGHURST | www.pro-align.com.au
admin@pro-align.com.au | Ph: 0404 366 363

A Moment with
Marelle
AUSKICK
Another exciting Season ahead. Numbers from
Under 5 to Under 9 sit nicely at 196 participants
with a waiting list in each age group. Easts also
have a large contingent of new players, which
we welcome to the Club and hope they enjoy
the community spirit which continues to grow
each and every year.
While we haven’t had a great start to the
season with some wet conditions, we have had
the opportunity to get out on the park and play
some good footy.
We wish all young footy superstars all the very
best for Season 2015. All that the Club requires
in Auskick, is that all our participants have a fun
and safe time, enjoy making new friends and be
part of a wonderful community of children and
families.
KICKABILITY
Kickability is a specialized Aussie Rules program
designed to allow boys and girls with a disability
the opportunity to be involved in Australia’s
game. A program which has been developed
for children 5-17 years of age with a disability.
The sessions are conducted by Daniel, a trained
coach with an understanding of the limitations
that each child with a disability may encounter.
The focus is on the development of fundamental
movement skills as well as teaching the players
the basic AFL skills.
If you know of anyone who may be interested
and would like to be a part of our East Sydney
Bulldogs Community, please pass on my details:
marelle.sharpe@optusnet.com.au or 0405 109
112. The program is on Monday at Trumper
Park from 5.30pm-6.30pm. Cost is $100 which
includes Shorts, Socks, Coach and Auskick Pack.
PG. 27