SWELL JUNE 2015

THE
SWELL
Ways To Stay
Connected 8With Your Kids
How To Raise
Kids That Are
NOT Spoilt
TEACHING
KIDS TO
$AVE MONEY
FIGHTING
WINTER BUGS
BROUGHT TO YOU BY SOUTH COOGEE PUBLIC SCHOOL • JUNE 2015

putting your neighbours to work

Contents
••
Chit Chat keeps us up to
date with what’s on this
month.
••
8 ways to stay connected
with your kids.
••
A delicious, healthy and
nutrient packed Minestrone
Soup recipe that will keep
the family warm this winter.
••
How to raise kids that are not
spoilt.
••
Dr Joanna McMillan gives us
tips on how to keep winter
bugs at bay.
••
Strategies that will help
teach your kids how to save.
••
Why goal setting is important
for kids and ways we can
help them achieve them.
••
Matt Richards our AP Stage
3 and Information and
Technology coordinator hits
the Swell Hot Seat.
••
10 great tips to help
you feel great from this
month’s Supporter in the
Spotlight – Pacific Square
Physiotherapy.
From The Editor
Welcome back to yet
another issue of Swell
Our last for Term 2.
It is hard to believe that it is already
the middle of the year and we have
reached the half way mark!
2015 is literally flying by …
Winter has certainly arrived and
Sydney is experiencing a definite
drop in temperature and with the
chilly weather comes the dreaded
coughs and colds and winter bugs.
In this issue, Dr Joanna McMillan
gives us some very helpful advice on
how to boost our kid’s immunity this
winter and keep the lurgies at bay!
We also cover a variety of other
topics from how to teach your kids
to save, to ways to stay connected
with our children and so much
more.
I hope that you enjoy this issue of
Swell as much as I have enjoyed
compiling it and I wish you and your
family a wonderful winters break.
See you next term!
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. As a mother of three girls she lives
and breathes parenting…
Created, Designed & Delivered By...
themillenniaproject.com
For All Advertising Enquiries Call 1300 900 171
3

STAGE 3 NEWS
Well done to all of the Year 5 students who
recently completed NAPLAN. Although it was a
busy week for you we know you did your best! We
also had a great celebration with the Movie Night
on the Friday which raised $1800 for the Year 6
fundraiser. Thanks to everyone who supported this
event!
Year 5 and 6 students were amazed by the
Amazing Me night that was put on earlier this
term and they learnt a lot about the changes that
they will be facing in the future. Thanks to Mrs
Rowena Thomas for enthusiastically approaching
an interesting topic for our families in a very
relaxing manner.
Finally if you haven’t had a chance already, please
visit the Stage 3 Enterprise Education website to
investigate the wonderful work that students have
been completing in class. Each business has their
own page where they are advertising the product
that they are collecting orders for and selling.
www.enterpriseeducation.weebly.com
Stage 3 Teachers
Enterprise Student Item
This term stage 3 students were put into groups
and sent to make up a product. The topic this term
is Enterprise which means supplying a product and
not copyrighting. Some of the groups had ideas
that were: necklaces, photo frames, cards, hats
and more. We had to do this step by step and
some of the steps were: brainstorming, choosing
a product, working out what each material costs,
making a prototype and advertising in a variety
of ways. Most of the mini business’ are up to
the stage making a prototype and advertising.
But it is not a simple as you think!!! Students
need to be aware of the fees and bank managers
[teachers]. They are waiting for their loans to be
approved while collecting orders. And it really
helps us to understand money. For example, if
one of the groups were making dolls and made
5 unsuccessful prototypes with each one costing
$7 that would be very wasteful! There is only one
way to get profit and that’s by selling the dolls and
paying back the load as quickly as possible. At the
end of the term bank managers will identify the
group that has made the most profit. The amazing
thing about enterprise is all the money goes to a
Year 6 fundraiser or charity which will be decided
soon.
5

FIGHTING
WINTER
BUGS
Winter is upon us and with it comes a whole host of cough, cold and flu bugs for
families to contend with. So is there anything we can do to help our kids catch
fewer coughs and colds this winter, and not get so sick when they do?
I can’t talk about nutritional links
without first reminding us all of how
these bugs are transmitted. Despite
the name “the cold” kids (nor adults)
catch the cold by getting cold. The
cause is a virus (and there are many)
and spread through infected others
coughing and spluttering near us.
Most viruses cannot live for long,
if at all, on inanimate surfaces, so
spraying every surface in the house
with chemicals is not the answer.
Since we cough into our hands,
and kids are likely to be wiping
their noses on their hands, frequent
hand washing with soap is a major
line of defense. I am not a fan of
using antibacterial soaps, sprays and
potions. These have not been shown
to be any more effective than good
old-fashioned soap and water. In
fact they may be more harmful by
eliminating good bacteria around us
and why introduce a whole host of
chemicals to our kids environments?
You can have a clean house without
the use of chemicals that are harmful
to our kids, our environment and us.
But I digress, back to kids immunity.
Good nutrition provides the building
blocks of a strong immune system.
Kids that eat poorly are far more
likely to pick up every bug going
around, and when they do get sick
they will tend to be sicker for longer
than healthier kids. There are of
course other reasons why immunity
can be affected, but there is no doubt
that being well nourished is key. The
nutrients the immune system needs
is extensive and includes vitamin
C, zinc, iron, vitamin A, vitamin E,
calcium, selenium and numerous
phytochemicals (plant chemicals).
What this means is that there is no
one food that can boost immunity,
rather a whole host of different
nutritious foods are required. That
is good news. It means it doesn’t
matter if you can’t get your kid to
eat an orange, if s/he will eat a range
of other plant foods. To get you
started here are my top 10 immunity
boosters for kids:
1
2
3
4
Carrots: one of the richest sources of betacarotene,
an antioxidant in its own right but
can also be converted to vitamin A in the body.
Try grating or finely chopping them into stews,
Bolognese or soups, or serve them raw as batons.
Avocado: although not as high in vitamin
E as seeds, that they do contain is far more
available since it is not taken up protecting the
polyunsaturated fats in the food. Vitamin E is
critical to the anti-viral defense mechanisms of
the body.
Onions, leeks and garlic: from the same
family these vegetables contain the antioxidant
quercetin which is antibiotic and anti-viral. It is
not destroyed by cooking – thank goodness as
not many kids I know will crunch on raw onion in
a salad. But try making a leek and potato soup,
or throw onion and garlic into their pasta sauce.
Cauliflower: often ignored in favour of its
greener cousin broccoli. That’s a shame as most
kids I know happily eat cauliflower. Cauliflower
contains a group of phytochemicals called
glucosinolates, as well as B group vitamins and
fibre, all-important for immune function.
5
6
Dark leafy greens: including spinach, watercress
and cabbage. OK so you’re thinking there is no
chance your child will eat any of these. My kids
are just the same and will not touch them if they
are served up as salad (although keep persevering
– older kids will generally start to like salad). But
think outside the square and blitz them up with
stock to make “green soup” (yes they’ll rename it
but so long as they eat it so what” or finely shred
it and add to sauces and stews. Make a paste of
wilted greens blended with ricotta cheese, a little
grated nutmeg and roll up in lasagna sheets to
make cannelloni or make a green sauce for ravioli
or gnocchi.
Beans, chickpeas and lentils: 70% of the
immune system is in the gut and so good gut
health is at the core of strong immunity. Legumes
are rich in soluble fibre and resistant starch, both
of which fuel the good
bacteria in the gut and in
turn boosts immune
function. They
also provide
plant protein
and an array
of nutrients.
6

7
8
Nuts and seeds: these foods are serious
nutritional powerhouses. It’s such a shame that
with the risk of allergy many kids are not eating
them. If your own kids are not allergic then
make the most use of these foods outside of
school. They provide vitamin E, fibre, healthy
fats, magnesium, zinc and healthy fats. I sprinkle
home roasted nuts over my kids porridge, give
them a ramekin mix of nuts, seeds, dried fruit
and dark chocolate pieces for afternoon tea,
spread pure nut butter on toast or in sandwiches,
and drizzle nut oil over their vegies.
Kiwi fruit: berries become so expensive over
winter I stop buying them fresh. Kiwi are great
at this time of year however and in terms
of vitamin C content, they rate only behind
guava! I simply half them and serve them to
my kids with a spoon.
9
10
Probiotics: a good body of evidence now shows
that children given a good probiotic experience
fewer respiratory infections and when they do
catch a cold they kick it into touch faster. You can
choose from giving them a probiotic supplement
drink or supplement or a probiotic yoghurt. What
is crucial is that you use a tried and tested bacterial
strain – look for the evidence behind the product –
and give it to them daily.
Turkey leg: most kids love poultry but we tend to
rely on chicken. Give turkey a try and go for the
brown meat. It provides more iron and zinc than
the breast, and provides selenium, B group vits
and other immune-boosting nutrients. It’s
also cost effective with a couple of turkey
legs easily feeding the whole family. Plus
the Fred Flintstone connection will get
the kids tucking in happily!
Finally don’t forget the importance of making sure your kids get enough sleep. Being run down
and tired is the fastest route to depressed immunity. A well-nourished and well-rested body is
the one that can most readily stave off this years winter coughs and colds.
Dr Joanna McMillan
Registered Nutritionist and Accredited Practising Dietitian.
For more information on 'The Dr Joanna Plate' go to www.drjoanna.com.au, your trusted nutrition and healthy lifestyle hub.
7

EARLY!
STAGE 1 NEWS
Kindergarten have been working very hard this
term discovering many new and wonderful things.
We have been learning about built and natural
environments as part of our HSIE and Science and
Technology unit. As part of this unit, we attended
the Botanical Gardens. We are very excited to go
on our first excursion! Watch this space!
Earlier this month, Kindergarten students
celebrated Mother’s Day with all our special mums.
We had a wonderful breakfast, kindly organised
by the P&C and Kindergarten students sang two
special songs. Parents were then invited back to
their child’s class to read, sing, dance, and create
wonderful artworks. It was such a fun morning
and we loved seeing everyone’s happy faces.
Our K-2 Cross Country was a big success and
all students had fun participating in the fun run.
It was such a long distance for Kindergarten
students, but everyone did their very best and
some students ran two or three times around the
school! Outstanding work Kindergarten!
Kindergarten classes voted earlier in the term for
our first Eco Warriors. We are proud to present our
Eco Warriors for Term 2.
KC – Leila and Vincent
KF – Kyson and Lucy
KD – Maya and Asher
KS –Yuuri and Jace
Eco Warriors have many jobs around the school
including, turning offtaps and lights, looking after
our playgrounds and helping with our gardening
and compost programs. They are role models for the
other Kindergarten children, encouraging everyone
to look after our environment.
KW – Greg and Zara
9

8W
A
Y
S
TO STAY CONNECTED
WITH YOUR KIDS
By Georgina Senes
Every parent cherishes those moments when they feel connected with their kids – those
are the times when it feels like it’s all worthwhile and that your heart could just melt.
Connection is as important for parents as it is
for our children. It is the link that keeps your
relationship strong and healthy and which
allows you to be a trusted guide to your child. Kids
who feel strongly connected to their parents want to
cooperate. They trust their parent’s judgement and
respect their advice. Once parents start focussing on
connecting instead of correcting the whole dynamics
of their relationship with their child changes – for the
better.
Parenting is the toughest job on the planet and there
are days when we all do it brilliantly and others when
1
Quality One-On-One Time Is a
Priority
Whilst family time is essential, most
children also crave and actually need, individual
quality time with their parents without the
diversion of other siblings. Spending some one on
one time with your child allows you to really tune
into how they are feeling and what is going on in
their world. Giving them your undivided attention
makes them feel special and lets them know how
important they are to you.
Share A Meal Together Every Day
can barely cope with the basics of feeding, bathing
and getting them to bed– its part of being human and
it’s a side effective of our insanely busy lives that see
parents trying to juggle too many balls whilst at the
same time trying to keep the whole family happy.
The key to developing a strong bond with your
children is to incorporate connection into your families
every day routine and build daily habits that help you
to feel closely linked to one another.
Here are some simple every day strategies that
you can do to help you connect with your kids:
Practice Gratitude
Help your child to develop the gift of
gratitude and you will find that it will
help them to develop an optimistic attitude and a
greater appreciation for life. Asking your child to
tell you three things each day that they are grateful
for is a great way to start promoting thankfulness
and appreciation. Likewise you should tell your
child the three things that you are grateful for each
and every day and they will hear first hand what it
is in life that makes you happy.
Amongst hectic work and school schedules and the demands of life in general, sharing a meal
together as a family is often a herculean task – but one that is both necessary and worthwhile.
Meals together give a family time to nurture connection between each of its members and to
share stories and events from the day. It is a time to focus on each other, to share, to listen and
most importantly to connect.
2
3
10

4
Listen and Show Empathy
The key to connection is listening.
Sometimes you might need to bite
your tongue and resist the temptation to offer
up advice and solutions and just listen. It is
also useful to be able to look at the situation
from your child’s perspective – put yourself
in their shoes and try and imagine how it is
that they are feeling. Trying to understand
how your child is feeling will go a long way
towards you being able to see and understand
the reasons for certain behaviours and will
also help you to regulate your responses to
them.
6
Take a Technology
Time Out
We are all guilty of over indulging in
technology, constantly checking our mobile
for messages or sneaking in some extra time
on the ipad. Take time out of your families
week to switch off all devices and have a
technology ban. Turn the TV off and get
outside and throw a ball with your kids,
play some games or have a chat. Spending
time together without the distraction of
technology enhances both communication
and connection.
Be Present
Play
Laughter and roughhousing help
keep you connected with your child
by stimulating endorphins and oxytocin in you
both. There is nothing more bonding than
a good laugh and play with your kids – its
physically and emotionally satisfying. Making
playfulness a regular feature in your child’s day
helps them to work through any of the stresses
and anxieties that they may have experienced –
it gives them a much-needed release!
Have a Snuggle
For many parents and children the
sacred snuggle up in bed at the end
of the day is the sweetest time they every have
together. Those quiet, companionable, safe
moments of connection allow you and your child
to really bond and savour the love and warmth
of your relationship. When you lie with your child
in a darken room and relax together you will be
surprised at what communication can take place.
Children tend to use this time to confide in their
parents, let their guard down and open up about
how they are feeling. This is a precious time
between parent and child and should feature
regularly in your nighttime routine. Don’t give it
up as your child gets older – late night is often
the only time teens will open up.
Most of us muddle our way through life being half-present. Rushing from one thing to
the next, so busy trying to tick all the boxes that we forget to savour the moment. Your
child is only a child for a very brief window of time and before you know it they will be all
grown up and you will be left wondering where all the time went? Try to slow things down
and to actively engage with your child when you are with them – right here, right now. Its
unrealistic to be completely and exclusively engaged with your child all of the time – life
simple gets in the way but try and do it a little bit every day and you will soon find yourself
naturally doing it more and more. The results will be those heart warming moments of
connection that makes parenting all worth it.
5
7
8

Poster

Extracurricular
ACTIVITIES
for your Child
How Much
is Too Much?
Dancing, karate, tutoring, piano, soccer, nippers, drama and French… how
much is too much when it comes to extracurricular activities? With school
curriculums more overloaded than ever before it is not surprising that
extracurricular activities are contributing to making your child happy and
“all rounded”. But with all the activities available to us, we must ask… how
much is too much?
The PROS for KIDS
There is no doubt about it, extracurricular
activities provide a vast range of benefits for
children, including the opportunity to…
• learn new skills and accept challenges
• broaden their social circles
• increase self-confidence
• learn and understand commitment
• become an all-rounded individual
The CONS for KIDS
So with all those benefits, can kids be doing
too much? Well sometimes too many activities
can cause your child to…
• fall behind on school work
• feel overwhelmed, pressured or anxious
• become overtired without enough time to rest
and play
• have no time to enjoy being a child!
The PROS for PARENTS
Extracurricular activities don’t just affect
children but their parents too. Some positive
outcomes can include the opportunity to…
• support your child in different areas
• discover your child’s other interests / talents
• meet other parents and children
• give you some YOU time (we all need it!)
The CONS for PARENTS
Too many activities, however, can become a
strain on parents for a variety of reasons…
• financial costs
• time and schedule conflicts
• dividing time fairly between your children
• mastering the balance of saying yes or no
when all the options seem beneficial
So… HOW MUCH IS TOO MUCH?
As the owner of a local Dance, Fitness and
Performing Arts Studio, I see over one hundred
children pass through my doors each week and
it is my privilege to watch them learn, grow
and have fun!
But like anything we do in life - moderation is
the key. So parents, don’t be overwhelmed! I
encourage you to find the balance between ‘yes’
and ‘no’ by discovering and supporting your
child’s talents and interests through a variety
of activities. Teach good habits by enforcing a
level of commitment, yet stay in tune with your
child’s need to rest, do homework and play. For a
balanced lifestyle is a happy and healthy lifestyle.
Amy Townsend
For more information on finding the best
extracurricular activity for your child,
please contact Amy at Aussie Bodz -
0402 255 155 or amy@aussiebodz.com.au
13

How To Raise Kids
That Are Not Spoilt
By Georgina Senes
One of a parent’s worse
nightmare is having a child
who comes across as spoilt and
ungrateful.
We all struggle to provide
our children with all of life’s
advantages and to give them
everything that we can – we
want them to have every
opportunity and to be able to
get the most out of life.
That is why for many of us we
find it so disconcerting when
we see our or other children
who have been given every
advantage act like eye rolling,
feet stomping, spoilt brats.
Its an awful feeling when you
see your children behaving
like selfish, entitled creatures,
constantly demanding more
and more and not realising
how lucky they are to have
what they have and realise
how much more they have
compared to so many. Any
mum of dad who has a had a
child cry or throw a tantrum
when you have told them
that you wont buy them
another toy or piece of
clothing knows the feeling.
Most parents will regretfully
admit to feeling that at one
time or another their child
is spoilt and ungrateful. Its
part of the parenting code of
conduct – something we all
experience.
Luckily, there are many
small things that you can
do and strategies that you
can implement that will help
to encourage your child to
appreciate their life and to
grateful for all that they have.
Like most things in the
parenting world it takes
time and consistency so
don’t expect a miracle
overnight. Plug away and
enforce the following
techniques and lifestyle tweaks
into your family’s routine and
hopefully at the end of the
day your child will be thanking
you!
Make manners count:
The three most important
words in the English language
are without a doubt “Please”
and “Thank You”. No three
words have more power or
more magic. Be absolutely
vigilant with ensuring that
your children use these three
magical words and that they
use them often. Lead by
example and make sure that
you mind your manners and
speak to people politely. You
are your child’s greatest
teacher and best example –
so set the standard high.
14

Ensure your child knows what to truly be
grateful for:
If you ask your child what makes them happy
and what they are most grateful for most of
the time they will answer you with a material
possession. They are grateful for their ipad or
their scooter and buying the latest video game
makes them happy. Try and encourage your child
to know what is really valuable in life and teach
them that material objects are simply replaceable
possessions. The most important things in life are
not tangible – teach them to be truly respectful
and grateful for things like health, family, friends,
feeling safe, going to sleep at night in a warm
bed with a full tummy. These are the things that
we want them to value the most.
Make sure that they really listen and
that they “get it”:
One of the biggest roadblocks in training your
kids to be thankful is self-absorption. Most kids
are so caught up in what they think, how they
feel and what they want that they often forget
that many people make the world go around and
all the people in it have feelings and desires too
– parents included. Often kids can only identify
and relate to how things impact on their own
lives, their own little universe and often fail to
see the effect that it may have on others. Teach
your children that they are one small part of a
much bigger picture and encourage them to look
at situations from not only their own but also
others perspectives. Emphasise them importance
of listening to others and taking the time to
consider things from another’s point of view.
Often children do not even realise that they are
being self absorbed and selfish they simply get so
caught up in how an event or action has affect
them that they forget to put it in context and look
at the wider scenario.
Teach them the value of a dollar:
Adults are all too aware of how hard they have
to work to make a dollar. Kids on the other hand
think that money grows on trees, that ATM’s
simply print money and that using credit cards
is like getting something for free. From an early
age it is important to teach children the value of
money and the importance of contributing. A
child as young as four is more than capable of
putting their plate in the sink whilst a child of
nine can unstack a dishwasher and a teenager
can competently wash a car. As part of a family all
members need to contribute and learn that there
is no such thing as a free lunch.
Give them a social conscience:
All children need to be taught the importance of
giving back. They need to know how
lucky they are and they need to
know that not everyone is as
fortunate as them. Children
also need to be taught that
their actions can make a
difference and small things
that they do and changes that
they make can have a huge
impact on others. Get your
children to regularly clean
out their clothes and toys
and donate them to
charity, sponsor a
child through World
Vision, volunteer
your time and let
your kids see the
difference that one
person’s actions
can make.

RECIPE
Chunky
Minestrone Soup
Packed
full of vegetables
this tasty and simple to
make minestrone soup
is both nutritious
and delicious. The
addition of pasta
transforms a
simple soup into
a hearty meal.
By Georgina Senes
Ingredients
• 2 teaspoons olive oil
• 1 brown onion, finely diced
• 2 cloves garlic, crushed
• 200g bacon, trimmed and coarsely
chopped
• 2 celery sticks, chopped
• 3 carrots, peeled and chopped
• 6 cups of chicken stock
• 700ml Passata
• 150g green beans, trimmed
and cut into 3cm pieces
• 400g tin Borlotti beans,
rinsed and drained
• 2 zucchini, chopped
• 1 cup small pasta shells,
spirals or macaroni
• Shaved Parmesan to serve
(optional)
Method
1. Heat the oil in a large heavy based saucepan over a medium-low heat. Add the onion and garlic and
cook for a few minutes until the onion softens.
2. Add the bacon, celery and carrot and cook for 5 or so minutes, stirring frequently, until ingredients
soften. Add the Passata and chicken stock and increase the heat to medium. Bring to the boil. Reduce
heat to low and simmer for a further 30 minutes.
3. Add the green beans, Borlotti beans and zucchini and cook for a further 4-5 minutes. Add the pasta
and cook for a further 10 minutes or until the pasta is al dente.
4. Season with salt and pepper.
5. Place the soup into serving bowls and top with shaved Parmesan if desired.
Serve with thick crusty bread.

Teaching
KIDS TO
$AVE MONEY
Teaching kids how to save money is not
easy. Most kids have an “easy come,
easy go” approach to money. They like
to spend it as soon as they get it – you
can virtually see their pocket money
burning a hole in their pockets!
1. Lead by example:
Keep a money box at home somewhere
visible where the whole family can see
it. Get into the habit of regularly using it
and putting coins and small notes into it.
Also talk to your kids about things that
you are planning and budgeting for.
2. Give rewards:
Giving your child a financial reward for
jobs they do around the house is a good
way to teach them the value of earning
their own money. Likewise, giving your
children weekly or monthly pocket
money is also a handy way to teach
them how to budget and save.
3. Set goals:
Most kids have plenty of things that they
are desperate to purchase or for you to
purchase for them! Encourage your child
to identify what particular thing they
wish to save for, to prioritise, and help
them work towards achieving it.
By Georgina Senes
Regardless of age, the best way to
teach any children about the value and
importance of saving is to start small and
to keep it simple.
Here are some tips that you can follow
that will help encourage your children to
start saving:
5. Let your child make mistakes:
Some times the best lessons come from
a poor decision, especially when your
child is young and the financial loss will
be relatively insignificant. If your child
gets money for their birthday and rushes
out and spends it immediately only to
realise that they have
no money left for
the new game
that they really
want they
may make
different
choices the
next time.
4. Match them:
A great way to motivate your child to
save is to match them dollar for dollar. If
your child is aiming to save $100 to take
on your end of year family holiday then
offer to match the same amount once
they have reached their goal. Similarly,
if your child is saving for a new game
offer to meet them halfway. This concept
works well and helps to keep kids
motivated to save.
18

UPPORTER IN THE
POTLIGHT SPACIFIC SQUARE PHYSIOTHERAPY TEAM
The team at Pacific Square Physiotherapy want to get you out and about and enjoying life!
We know it’s hard to do this when you are suffering from pain or discomfort, so we’ve put
together the following 10 tips to help you take advantage of life without pain!
Tip 1
Always keep your head level and your shoulders
relaxed, especially during activities like walking,
standing and even sitting. This will improve
your posture and reduce the risk of back pain.
Standing with your knees slightly bent can also
be beneficial.
Tip 4
The correct type of mattress and pillow will help
you get a great, relaxing night’s sleep. Both
should be firm enough to support your body
weight and shape. Your spine should be straight
when lying on your side, and maintain a natural
curve when lying on your back.
Tip 2
Try not to sit for long periods at a time. Stand
up and stretch or walk around every 30 minutes.
Tip 5
Promote good posture when seated, especially
during driving by using a rolled up towel
positioned for your lower back. This will help to
prevent back and neck pain.
Tip 3
Lifting heavy objects is one of the most common
causes of back pain. Therefore, make sure you
always observe correct lifting techniques – hold
the load close to your body, feet shoulder-width
apart. Bend your knees, not your back, and lift
from your legs. Avoid twisting! Use your feet
to turn and don’t lift the load higher than waist
height.
Tip 6
During work hours, avoid repetitive movements
that can cause muscle fatigue. Plan your work
day so you frequently change activities. Gently
stretching your arms, shoulders and neck is also
important.
20

Tip 7
Carrying and lifting children can cause pain and
stiffness. A baby sling will help to relieve tension
in the arm muscles and help to evenly distribute
your baby’s weight.
Tip 8
When gardening, make sure you remain at
ground level. Don’t bend from the waist or lean
into wide garden beds from the edge. Keep
one hand on the ground for support and don’t
forget to use something to kneel on.
Source of information:
The New South Wales Branch of the Australian
Physiotherapy Association (APA)
Tip 9
Warming up and cooling down before and after
exercise is very important. It reduces the risk of
injury, improves your performance and helps to
prevent stiffness and soreness. Remember to
keep moving as you cool down and drink plenty
of water throughout.
Tip 10
Use the R.I.C.E. technique for any sprains and
strains – Rest Ice Compression and Elevation.
This technique should be used during the first
24 to 72 hours after the injury. If pain and
swelling persists consult your physiotherapist or
general practitioner.
Contact Details
Telephone: (02) 9314 3888 | Fax: (02) 9314 3666
Level 1 Pacific Square,725 Anzac Pd, Maroubra Junction, NSW 2035
www.psphysio.com.au

STAGE 1 NEWS
Excursion to La Perouse
Stage 1 students enjoyed a fabulous outdoor
learning experience at La Perouse as part of their
HSIE studies. Students were led on a bush walk
by local Aboriginal guide, Tim Ella who explained
about bush foods and uses of different plants. Tim
also shared his knowledge of the area and why it is
a special place for his family. Here are some of the
facts students learnt from the day:
Did you know that Aboriginal people burnt the
ground to help the plants grow again. Aboriginal
People also have totems depending on where they
live in Australia.
Eva
Tim told us that if he is lost for a long time in the
bush he can chew the end of Lomandra plant to
get water.
Hannah
We learnt that Aboriginal people used animal skins
to make clothes and stay warm.
Lucy
Did you know that Aboriginal people used part of
the grass tree to make spears.
Zech
322

Get to Know Your
School Leaders
PART 3
By Marion Walsh-Gay Relieving Deputy Principal
This week I had the pleasure of meeting with our Year 6 school leaders Ben V, Elena M, Andrea E and
Natasha P. We spoke about their personal interests, their role and why they enjoy being school leaders.
Ben V 5/6A
What are some of your hobbies or
interests?
I love to play soccer and footy. I also love nippers, athletics
and swimming.
What is your greatest achievement?
Going to the State Carnival for shot put, discus and
the 1500m walk.
What would people be surprised to find out
about you?
They’d be surprised that I do some of my brother’s
homework and he is in Year 8.
What do you love about South Coogee PS?
It is a good school because there are lots of different types
of sporting activities. I also love subjects like science where
you get to do experiments.
What would you change?
I think we need new bubblers.
What do the Year 6 school leaders do?
I help the kindergarten students by showing them where
to go and helping them find friends on the playground. I
also show them what’s right or wrong.
Why do you like being a school leader?
I like working with other people. I also like being on stage
and presenting during assemblies.
Elena M 5/6R
What are some of your hobbies or interests?
I love playing the French horn, running and netball.
What is your greatest achievement?
I think coming 2nd in the cross country and the 800m race.
What would people be surprised to find out
about you?
They might be surprised that I really enjoy playing my
music.
What do you love about South Coogee PS?
Everyone here is so nice and polite. Also there are so many
opportunities such as dance, choir, band and debating.
What would you change?
Nothing.
What do the Year 6 school leaders do?
We are role models for the other students. Children look
up to use as school leaders.
Why do you like being a school leader?
I enjoy speaking at assemblies and taking on school
responsibilities.
Andrea E 5/6R
What are some of your hobbies or interests?
I play soccer and rugby outside of school. I basically love sport.
What is your greatest achievement?
Becoming a Year 6 leader.
What would people be surprised to find out about you?
I have a dog, one brother and one sister and they are all really loud.
What do you love about South Coogee PS?
I have friends everywhere. There are lots of opportunities for kids
who want to play sport.
What would you change?
The boys’ toilets need soap dispensers that are indestructible.
What do the Year 6 school leaders do?
They set a good example so others follow our lead.
Why do you like being a school leader?
I like that people respect me and that I have responsibilities around
the school.
Natasha P 5/6R
What are some of your hobbies or interests?
I like reading, soccer, sailing and swimming.
What is your greatest achievement?
Becoming a school leader and coming first in National Junior Sailing
Competition in Manly.
What would people be surprised to find out about you?
Maybe that I was a National sailing champion.
What do you love about South Coogee PS?
Everything. Everybody is really friendly and i feel a part of this school
community.
What would you change?
There’s not much to change. I like it the way it is.
What do the Year 6 school leaders do?
We help to host assemblies and give out merit awards.
Why do you like being a school leader?
I’m proud that I am leading by setting a good example for others.
I feel like people are looking up to me so I do my best. I also love
helping out with fundraising events.
24

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NEEDED!
Early detection of teeth and jaw problems could save you a lot of time and money!
From as young as 7 years of age, children should have their mouths checked for
overcrowding, overbites and under bites. This will allow us to lay out a longer term
plan for your child.
At Martin Fine Orthodontics we have a ‘No Frown Zone’ policy, your children will
enjoy the experience and we will ensure Mum and Dad will have no cause to frown.
Call now for an appointment 9369 3566
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Maroubra, NSW 2035
02 9369 3566

STAGE 2 NEWS
In term 1 Kindergarten students
were paired with a Year 4
buddy to help build positive
and cooperative relationships at
school. The students met once a
fortnight to learn new games that
they could play in the playground.
Year 4 students ate recess with
their buddies and organised
games to play during the break.
They also drew Picasso portraits of
each other.
This term we have continued the
buddy program in the classroom.
Year 4 have helped their buddies
make Mother’s Day cards and
investigate the built environment
of the school yard.
Kindergarten and Year
4 are building strong
friendships and are
looking forward to more
activities planned for
this term.
26

Planning ahead:
Saving for your kids’ education
It can be daunting when you consider how
much the education of your children could cost,
so starting to save now is a wise move.
The Avenue
Frances St
Some investments, such as bank accounts, can
be held in the child’s name, whilst shares and
managed funds can be purchased by an adult
acting ‘as trustee for’ the child.
To discuss a strategy to save for your children’s
education, drop in to MLC Advice Randwick
for coffee or give me a call.
Alison Road
Cameron McAusland, Financial Adviser
Suite 6, 201 Alison Rd, Randwick.
Contact MLC Advice Randwick
on 02 9398 2722 or
randwick@mlcadvicecentre.com.au
Belmore Road
Avoca Street
Victoria St
Albert St
Pitt St
Cameron McAusland and MLC Advice Randwick Pty Ltd are authorised representatives of GWM Adviser Services
Limited trading as MLC Advice ABN 96 002 071 749, AFSL No 230692 (GWMAS), Registered Office at 105–153 Miller
Street North Sydney NSW 2060. GWMAS is part of the National Australia Bank Group of companies. MLC Advice
Randwick Pty Ltd is not part of the National Australia Bank Group of Companies. National Australia Bank does not
guarantee or otherwise accept any liability in respect of MLC Advice Randwick or GWMAS.
JB33099 (653782 Expert Financial Advice Randwick Advert) V4.indd 1
20/03/15 2:48 PM

t
e
c
h
n
o
l
o
g
y
NEWS
2
At South Coogee we have been busy incorporating computers
and technology into our lessons to enhance our learning.
Kindergarten have been
experimenting with Tux
Paint during their library
lessons to create unique
artworks. This is just one
of the programs they
have used so far this
term as they begin to
develop their computing
skills
tage 3 students have been busy
Sworking on their Enterprise
unit where they are working in
teams to design, make and sell
a product. Students have been
utilising Technology throughout
all aspects of this unit. They have
been researching materials and their
costs, finding step by step guides
on how to create their products or
creating these in Explain Everything
or Keynote on the iPads and using
the iPads to develop a business plan
to present to the teachers, who
as bank managers, will hopefully
approve a loan to enable students to
make their products. Students have
also been using visual literacy skills to
develop and create posters in various
programs including using online
tools and iMovies and to advertise
their products. Representatives from
each business in each Stage 3 class
have become website designers.
They have created a page on a
website where students have put
images of their products as well as
any advertisements and descriptions
to help sell their products. At this
stage, we are limiting sales to Stage
3 students and their families, but we
may make some products available
to the wider school community later
in the term. Feel free to go to our
website to investigate the students’
learning program further:
www.enterpriseeducation.weebly.com
We are fortunate (or unfortunate, if
you are a little ICT phobic) in that we
live in an age where technology is
moving incredibly fast and there are
always new and exciting websites
and apps to use. It can sometimes be
a bit daunting diving into the ocean
of the internet and software for
various devices, especially if you are
not quite sure what you are looking
for.
With that in mind here are a couple
of suggestions...

website of the month
get smart
his is a collection of links to
Tactivities and interactives for
teachers, students and parents
to support & enhance classroom
teaching & learning. Activities
range from Kindergarten to Year 6
and cover all Key Learning Areas.
The activities are aligned with the
Australian Curriculum Outcomes and
as well as being really fun, they are
educational and free.
www.getsmarts.weebly.com/index.html
app of the month
explain everything
xplain Everything is an easy-to-use design,
Escreencasting, and interactive whiteboard
tool that lets you annotate, animate, narrate,
import, and export almost anything to and
from almost anywhere. Create slides, draw
in any color, add shapes, add text, and use
a laser pointer. Rotate, move, scale, copy,
paste, clone, and lock any object added to
the stage. The app is available for ipad and
is now also running on Android phones,
having a unique user interface designed for
the phone. The app is very fun to use and
also has some great educational features.
Students in 4S,3D and Stage 3 have already
been using this to enhance their learning
activities, particularly in Maths lessons where
studetns get the opportunity to record their
own explanation about 3D and 2D shapes
and their properties.
great digital
citizenship poster
hildren need to get the best out of using the
CInternet and keeping themselves and others safe
and healthy in an online world. This great poster can
be printed or discussed with your child to to help
them learn what it takes to become a positive digital
citizen and how to stay safe on the Internet.
www.tinyurl.com/digcitpost
29

HOT SEAT
This month Swell sits down with Mr Matt Richards,
AP – Stage 3 and South Coogee Public Schools
Information and Technology Coordinator.
MR MATT RICHARDS
: Tell us a little bit about
your childhood. Where did you
grow up and what is your favourite
childhood memory?
Mr Richards: I grew up in a town called
Murray Bridge which is about an hour out of
Adelaide. As I have 3 brothers my childhood
was filled with various sports and fishing
adventures with dad.
: Where did you go to school
and did you enjoy your time there?
Mr Richards: In Murray Bridge I went to a
Lutheran school for my primary years and
then to a public high school before moving
to Adelaide to go to University. I enjoyed
primary school the most as there were more
opportunities and less pressure.
: What was your favourite
subject? Where you always interested
in information and technology?
Mr Richards: My favourite subjects were
and still are Maths and PE. Technology is
an interest that I have picked up during my
teaching career as I feel it enhances teaching
and learning activities and opportunities for
the children.
: What do you love the most
about being a teacher?
Mr Richards: The light bulb moment when
students get the concept I’m teaching.
The expression on their face that shows a
realisation that it all fits into place for them
and it is pleasing to see.
: What is the hardest thing
about being a teacher?
Mr Richards: The challenge of fitting
everything you want to achieve for the
students into each day.
: What is the naughtiest
thing that you have ever had a student
do?
Mr Richards: I don’t think there is much I
haven’t seen done.
: If you can pass on just
one piece advise to the kids at South
Coogee Public School what would it
be?
Mr Richards: Follow your dreams and never
give up!
: Thanks so much for the
chat Mr Richards. It has been great
getting to know you a bit better!
30

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