The Parenting Couch

As parents, we all know the daily struggle of preparing a nutritious lunchbox... that our kids will actually eat. If you're in need of a little mid-year inspiration, we've called in the expert!

In this episode, we dive into the art of crafting the perfect healthy lunchbox with renowned health and wellbeing specialist, Suzanne Burke. As a busy mum herself, Suzanne understands the challenges - and shares her wealth of knowledge, offering practical tips and creative ideas to make lunchtime enjoyable and healthy. 

Discover fresh, easy-to-implement ideas that will transform your lunchbox game! You’ll learn:

• The 5-step plan to packing a nutritious lunchbox
• What to pack in the lunchbox to help kids stay focussed throughout the day
• How packaged food affects children’s health, mood and behaviour.
• Simple swaps for chips and cookies.
• How to incorporate more fruit & vegetables into your child's lunchbox in a way that they will enjoy
• How to read food labels to make informed choices when selecting items for my child's lunchbox?
• Alternatives to sandwiches
• How to pack a waste-free lunchbox.

Whether you’re dealing with picky eaters or simply in need of new inspiration, this episode is packed with valuable insights that will make healthy eating a breeze for your little ones. Don’t miss out on these expert tips that will save your sanity and keep your kids happy and healthy!

About Suzanne Burke

Suzanne is a health and wellbeing specialist with a passion for making healthy living easy and fun!

With an Advanced Certificate in Nutrition Science from the Australian College of Natural Therapies in Sydney, she transitioned from corporate wellness to community education to positively impact health and nutrition locally.

As the founder of BodySaysYay!, Suzanne is dedicated to educating children, empowering parents, and raising awareness about the impact of processed foods on health, behaviour, and the environment.

She is a Certified Instructor with The Root Cause, delivering impactful programs like The Mad Food Science Incursion and Making Friends with Food at schools, along with parent/teacher sessions and community workshops.

Suzanne's down-to-earth approach and passion for food and wellness stem from her role as a mum of two energetic boys.

She advocates for mindful nutrition choices and sustainable practices, making healthy eating accessible and enjoyable for everyone.

Choosing real food isn't complicated or expensive! Join Suzanne in her mission to inspire healthier generations and promote a brighter future through mindful nutrition and education.

Want more lunchbox ideas?

• Would you like a tried and tested system to make lunchboxes a breeze? Get lots of new ideas from ‘Nutritious Lunch Box For School’ E-book. Download for FREE.
• Book a Parents Nutrition Session for your school, childcare, workplace or community.
• Follow Suzanne on Facebook or Instagram

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Are you running on empty? Juggling a hundred things at once? And it seems there is no end in sight? Parental Burnout is real! Psychologist Dr Carryn Masluk breaks down what is happening to women, and how you can get help.

In this episode, we're diving into a topic that hits close to home for so many of us: parental burnout. 

Are you feeling overwhelmed, exhausted, or like you’re running on empty? You're not alone!

Dr Carryn Masluk is a renowned psychologist and expert in parental well-being, who’s here to help us unpack the stresses and pressures of modern parenting.

We explore why burnout happens, how to spot the warning signs, and most importantly, what you can do to reclaim your sanity and joy.

Get ready for some eye-opening insights and practical tips that could transform the way you approach parenthood.

Tune in and discover how to thrive, not just survive, in your parenting journey!

About Dr Carryn Masluk

Dr Carryn Masluk is the founding Principal of TalkSpace Psychology in Neutral Bay and has over 15 years of experience as a psychologist.

She opened TalkSpace Psychology in 2017, which has a focus on women's mental health and wellbeing issues.

She enjoys working with adults and she understands the stressors, the juggles (and the joys!) that come with competing family and work commitments. Carryn has a particular interest in:

• working with new and would-be parents (both mums and dads)
• working with women who are raising a family or managing a career and struggling with burnout, brain fog, guilt, anxiety, and loss of a self.

When not working, Carryn is the mother of two school-aged children and a dog.

Follow: Website | Facebook | Instagram

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In this episode of The Parenting Couch, we delve into the important topic of nutrition during perimenopause. 

We’re joined by Susie Burrell, one of Australia’s leading dietitians, with extensive experience in women's health and nutrition. Susie shares valuable insights into how dietary choices can profoundly impact the symptoms and overall experience of perimenopause.

You’ll learn…

• What is perimenopause, and what are the common symptoms? How does it differ from menopause?
• Why you are putting on weight even though you are eating & exercising the same
• What food you should be eating more of during perimenopause (and what food you should reduce)
• Why you should speak to a Doctor when you think you are entering perimenopause - and the tests you should be asking for.
• Do you really need herbal supplements?
• What a woman in perimenopause should be eating for breakfast, lunch & dinner.
• How to increase your metabolism to burn more calories every day
• Cardio or Weights? The exercise you should be focussing on during perimenopause 
• What type of diet is the best for women in perimenopause
• Is it perimenopause, or could it be a thyroid issue?

Whether you're currently going through perimenopause or might be entering that phase of life soon, this episode is packed with expert advice and practical strategies to help you thrive.

Take charge of your health and well-being with our expert-guided journey through perimenopause and nutrition. 🌿💪

About Susie Burrell

Susie Burrell is one of Australia’s leading dietitians and is known for her extensive knowledge of food, eating behaviour and weight control. Susie holds an Honours degree in both Nutrition & Dietetics & Psychology and a Masters of Coaching Psychology.

In her career Susie has worked as a paediatric dietitian at The Children’s Hospital at Westmead; as a sports dietitian to a number of elite sporting teams including the Parramatta Eels, St George Illawarra Dragons and Sydney University Sport, and for 12 years as the resident dietitian at Channel 7’s top rating breakfast show, Sunrise.

Susie now spends her time as ½ of the top rating podcast, The Nutrition Couch, which has had over 3 million downloads to date, whilst still consulting remotely, specialising in weight control for women in Peri and helping executives fuel for top performance. 

Susie is mum to twin boys Gus & Harry who keep her busy retrieving their rugby and soccer balls; she is a secret lover of building Lego houses and always has a series and good book on the go.

The Peri Plan
With detailed information on perimenopause, food guidelines, recipes and the all important mindset shifts you need so that you can focus and get the results you are looking for, The Peri Plan is a must read for any woman feeling the brunt of hormonal changes. Conveniently collated into an 107 page PDF E-Book that is instantaneously delivered to you, via email, upon purchase. Purchase now.

The Peri Plan Recipes
With 50 recipes that have been nutritionally balanced to suit the nutritional needs or perimenopause and beyond, The Peri Plan Recipe gives you the information and inspiration to continue your nutritional journey through Peri with ease. Purchase now.

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 Does your child suffer from 'School Can't'?

School Can’t… also known as school refusal, school phobia, school avoidance or school anxiety, is a condition where a child or teenager refuses to attend school or experiences extreme distress when faced with the prospect of going to school.

It's more than just about not wanting to go to school. It involves significant emotional distress or anxiety that interferes with the child's ability to attend classes regularly.

To unpack this issue, Rachel and Sarah chat to Dr Catherine Kizana, a medical doctor who has now transitioned to become a qualified parenting coach. We discuss: 

• Catherine's personal journey with 'school can't' with her own daughter 
• How common is 'school can't'?
• Why might a child be unable to go to school?
• How can parents support their children?
• What support can parents get?
• Her A, B, C approach to any parenting problem

About Dr Catherine Kizana

Dr Catherine Kizana is a medical doctor, specialising in emergency medicine. Her own journey into parenthood has inspired a recent career change away from the traditional medical model of health.

She is now a qualified parenting coach and founder of ABC Parenting. Catherine is passionate about educating and supporting parents in the most important job they'll ever do.

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Got a teenager at high school? Want to support them to reach their personal goals?

Ki Yan Baldwin is an education strategist and Founder of Kalibrate Education. In this episode, we shares many practical tips about how to help your child achieve great results whilst nurturing their overall wellbeing, ensuring teenagers are poised for the best university and career prospects.

Ki Yan addresses many common parental concerns, offering actionable advice on what to do if:

• Your child's marks don't match their potential
• Your child isn't motivated or doesn't want to study
• Your child gets distracted easily or can't focus
• Your child can’t manage their time properly
• You're worried the impact of technology use on learning and wellbeing
• Your child is anxious or stressed about school
• Your child is struggling or doesn't like school
• Your child can’t leave their devices along during studies
• You want to help your child balance academic success with wellbeing
• You’re unsure about subject selections

From supporting children with learning challenges like anxiety, ADHD, dyslexia, and depression to guiding parents through subject selections and navigating the complexities of school admissions, Ki Yan provides invaluable insights and strategies tailored to empower both students and their families in the pursuit of academic success and holistic growth. 

Whether you want to elevate your child's academic performance or navigate the educational landscape effectively, this episode offers practical wisdom and actionable steps to help you on your journey.

About Ki Yan Baldwin

Ki Yan Baldwin is Australia's leading Education Strategy expert and Founder of Kalibrate-Ed. 

Ki Yan is all about unlocking potential. Ki Yan works with parents of Year 7-12 students who want to unlock their child's highest potential by optimising their child's academic performance while balancing wellbeing, ensuring that teenagers are set up to access the very best university and career opportunities. 

She has helped struggling students shift from failing to 100%, overwhelmed students get a 99.95 ATAR, and students with ADHD or dyslexia add 18 points to predicted ATAR.

Ki Yan frequently advises on the education strategy of Australia's top high schools and major universities, including prominent law and business schools, where she is also a guest lecturer and in-resident mentor. She appears regularly in the media on what's required to cultivate top performers in young people and strategies help parents and educators maximise overall impact beyond just academic marks. 

Free Resources for parents from Kalibrate-Ed

• Motivation First-Aid Kit
• Assessment Battleplan
• Exam Checklist
• Upcoming FREE Events

Follow Kalibrate-Ed

• Kalibrate Website
• Facebook
• Facebook group
• Instagram
• LinkedIn

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Is it possible to ‘thrive’ in motherhood? Tara Darlington from Empowering Motherhood believes that it is… and shares her wisdom about how to make that a reality!

In this episode, Tara shares:

• How to integrate self-care into your daily life as a busy mother so that it nourishes you and your family. 
• The importance of creating a lifestyle and family rhythm that includes your own needs, dreams and desires.
• Steps to shifting your perspective and your life from survive to thrive!
• The importance of slowing down to build up your reserves and rediscover who you are.
• Why you might need to simplify your life. 
• Maternal depletion - what it is, and why you probably have it without realising!
• Why new mums need a period of ‘confinement’ after birth
• How to use the lunar cycle as a template for the ultimate self-care practice. 

About Tara Darlington

Tara Darlington from Empowering Motherhood is a doula, birth educator and motherhood mentor. She specialises in helping women to heal from birth trauma, grief, loss, pelvic floor problems, burnout and breakdown.

Tara ran a boutique yoga studio specialising in women's health and well-being for 15 years in Sydney’s Hills District. She now lives on Sydney's Upper North Shore, and mentors women through her Thrive Program using a combination of yoga, positive psychology, energy healing, mentoring and community.

Follow Empowering Motherhood: Website | Facebook | Instagram

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We all want to be the best parents we can for our kids... but nobody is perfect, and we can always learn new tips to help our kids thrive! From setting high expectations and comparing our kids to others, to being a little bit "too" gentle in our parenting, Dr Justin Coulson outlines the biggest mistakes parents make... and shares his expert guidance to help us get out of these traps. 

About Dr Justin Coulson

Dr Justin Coulson is the co-host and parenting expert on Channel Nine’s “Parental Guidance” and the founder of happyfamilies.com.au. He holds a PhD in Psychology and is one of Australia’s most trusted parenting experts.

Over the past decade he has helped innumerable families with his 9 books about raising children, his hundreds of media appearances (including all of Australia’s major news outlets, and even the Washington Post and the New York Times), and two viral videos that have been viewed a combined 80 million times!

Justin earned his PhD in Psychology from the University of Wollongong. He and his wife Kylie have been married since the late 90s and are the parents of 6 daughters and the grandparents of 1 granddaughter.

Justin is also a sought-after keynote speaker, helping organisations and schools boost wellbeing and improve relationships.


Justin's new book, The Parenting Revolution

In The Parenting Revolution, Dr Justin Coulson also digs deep into the practical applications of this revolutionary new approach to parenting, looking in depth at a range of tricky parenting challenges including school refusal, homework, screen time, saying no, the morning rush, when your children don’t listen and how to parent on the same page. Buy a copy online now!

Essential Details: Dr Justin Coulson

• Visit Happy Families website
• Watch Parental Guidance Season 2
• Buy The Parenting Revolution online now!

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Online predators hide in all corners of the internet… and it’s more important than ever to understand the risks, how to reduce harm and what to do if you suspect something isn’t right.

We chat with Jen Hoey, Parent Cyber Safety Consultant who shares her important insights into the importance of digital protection for children.

From social media platforms to online gaming, our children navigate a virtual landscape fraught with potential threats. As parents and carers, it falls upon us to equip ourselves with the knowledge and tools necessary to safeguard their online experiences.

Jen shares the distressing experience that her nine-year-old daughter had with an online predator - to help parents understand just how easily this can happen. She shares some simple strategies that parents can apply to prevent it happening to their child, as well as some important rules around tech in the home.

Listen to learn how to navigate the digital age with vigilance and care.

About Jen Hoey

As a Parent Cyber Safety Consultant and the founder of 'Not My Kid', Jen Hoey specialises in providing parents with resources and information aimed at protecting children from online dangers, advocating for reduced screen time, and preventing online child sexual exploitation.

Jen is a mother of three - two in their early twenties, and a younger child in primary school.

Jen’s daughter was exposed to an online predator when she was just nine years old, giving her first-hand experience with the challenges faced by children and parents in the digital age.

Jen has completed many courses in online safety and is currently pursuing a degree in Criminology and Criminal Justice. She has also managed her husband's psychiatric practice for over ten years, where she has observed a worrying increase in teenagers needing help because of problematic internet use.

Jen’s mission is to preserve childhood and keep all children safe from online child sexual exploitation, by empowering their parents through education.


Where to report online abuse or illegal content:

• Australian Centre to Counter Child Exploitation
• eSafety Commissioner

Follow Not My Kid:

• Website | Facebook | Instagram
• Join the Not My Kid Facebook group

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Victoria Vanstone is the creator and host of the hugely popular Sober Awkward podcast. Her new memoir A Thousand Wasted Sundays is an unashamedly warts and all look at modern day drinking culture, its impact on mental health and one mothers journey into freeing herself from the grip of socially normalised binge drinking. 
 
Victoria grew up in 1980s England in a happy home full of laughter, booze and a disturbing amount of fancy-dress parties. From her youthful days downing cheap wine at the local park to dodging disastrous relationships and a messy run-in with a firework, her reliable mate alcohol was never far from reach. 
 
Throughout her 20s she travelled the world, sought refuge in booze, endured a slew of one-night-stands and several holiday romances. Among these dalliances she recalls details of a Thai boyfriend she thought had died in the Tsunami, a guitarist with a soft-rock mullet, a flat capped Canadian, a sweet Japanese boy, a geezer from London and a Romanian man with ‘teeth like abandoned beach huts.’ 
 
Eventually, Victoria found herself in Australia with a husband and a child on the way. After sobering up for her first pregnancy, becoming a boring, bottom-wiping, cleaning machine meant she soon returned to her binge-drinking ways, and had to grapple anew with the habits and beliefs that had gone unchecked since childhood.
 
Incredibly funny and highly relatable, A Thousand Wasted Sundays is for anyone that has ever had a close encounter of the drinking kind.
 
Victoria says, ‘The book is about love, for myself and my family. Owning my story and being proud of who I am, no matter my errors. It’s also about dispelling shame and embracing what we perceive as ‘boring’.’

About Victoria Vanstone

Victoria Vanstone is the host of Sober Awkward – A popular comedy podcast about two ex-party animals navigating parenting and socialising without their old buddy booze. She’s also a blogger www.drunkmummysobermummy.com and the CEO of www.cuppa.community, the free social network for the sober and sober curious.

Victoria started writing on the day she gave up alcohol and became a renowned over-sharer on her blog drunkmummysobermummy.com. 

The reformed 'party girl' is now on a mission to help others stuck in a pattern of normalised social binge drinking via the podcast she co-hosts (Sober Awkward), which tracks two former party animals as they navigate life without booze. Originally from Reading in the UK, Victoria now lives on the Sunshine Coast in Queensland with her brood of uncontrollable children, a rather confused dog, and a very patient husband.

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Vapes, e-cigarettes, stigs, pods… they go by many names and they pose a health risk to our young people.

Would your Year 5 or 6 child know what to do if a vape was offered to them? Would they understand the dangers? Would they know how to say "no"?

It's frighteningly easy for kids to come across vapes. They might find one on the side of the road (yuck!) or have one offered one to them by a friend with older siblings.

Vaping is on the rise with younger kids. Healthy Harold has launched a brand new program designed for kids in primary school, so that when they're offered a vape for the first time, they already have the knowledge and skills to make an informed decision.

Listen to this interview with Lisa Woodward from Life Ed... who shares her insights into what's happening right now with vaping & teens, and why it's more important than ever to educate kids at a younger age.

About Life Ed

LifeEd run fun educational lessons at schools to help kids make safer, healthier and happier choices.

They have recently added a new module to their program, called ‘Take a Breath’ - and it’s for kids in Year 5 and Year 6 at Primary School, to teach them about the dangers of vaping.

Their programs are delivered by a team of specially trained educators and supported by tune in lessons prior to the visit and a series of post-visit resources, their evidence-based program is not a rule book and does not dictate to children, this is essential to our success. Adopting a system-wide approach, their program is most effective when engaging the entire school community; students, teachers and parents. Delivered face to face or virtually.

About Lisa Woodward

As Life Ed Australia’s Content Development Manager, Lisa Woodward is a master of shaping engaging material. But more than this, she has a clear goal in mind: “for every young person in Australia to see someone like them in Life Ed’s educational content.”

Her passion for education and representation comes from her many years of experience at Life Ed. Since 1992, she has used her knowledge, skills, experience and enthusiasm to educate hundreds of young people across Australia. Over the years, she’s been an Educator, trainer, manager, and she’s played an integral part in the creation of Life Ed’s preschool, primary and secondary programs.

She was appointed National Professional Learning Manager in 2018, where she developed and delivered quality training and professional development initiatives to all Educators across Australia.

In 2021, Lisa was seconded to the National Program Development team where she led the redevelopment of new Early Childhood Education resources and some of Life Ed’s most popular modules – including bCyberwise and Relate Respect Connect.

In 2022, Lisa developed and managed the creation of two new modules – Friends and Feelings and The Inside Story.

Lisa is a strong advocate for diversity and inclusion and the empowerment of children as she co-designs much of the educational content Life Ed develops with young people, providing them a platform to have their unique voices and life experiences heard.

More Info:  https://lifeed.org.au/

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