Page 1

S MILE 2018

BABY ADVICE ✴Sleeping ✴ Tantrums ✴ Weaning



Fit as a family HOME FIX-ITS

Healthy Breakfast Ideas Lunch Box Ideas Healthy Family Recipes The Eatwell Guide

CONTENTS Happy Holidays

We have some great advice for making sure the whole family enjoys a holiday including you!

Pages 18-19

Summer Allergies

Summer allergies can make what should be a lovely day miserable! Knowing your triggers and taking precautions can help you escape some of the worst symptoms. Page 49

Toddler Tantrums

Learning how to deal with tantrums is an important life skill, and starts right from that moment in your kitchen or in a shop where your toddler starts a meltdown! Page 58

When Good Sleep Turns Bad!

Your Child’s Dream Room Creating a room that fits their brilliant little mind is made easy with the right tools. Page 59

Sometimes good sleepers can get into a bad sleep routine. Here is some advice to get your child back into that much needed routine. Pages 60-61

6 Ways to boost your child’s immunity Healthy Teeth, Happy Smiles!

Page 57

How to give your teeth the best care possible.

Page 53



Home Fix-Its

Got DIY tasks to do over the bank holiday? We’ve got step by step guides to help you nail the job. Pages 6-7

SMILE MAGAZINE 2018 Get Fit as a Family

They say the family that plays together stays together - so why not get active while enjoying each other’s company? Pages 46-47


What age to start, where to find lessons etc... Pages 26-27

Gardening with Kids

Some great ideas to keep the kids busy outdoors in the holidays. Page 13

When Baby Leads The Way

The Eatwell Guide

Try to choose from each of the groups to help get a wide range of nutrients your body needs to stay healthy. Pages 38-39

Baby-led weaning - How to get started and a few recipes to try. Pages 30-31

How to be sugar smart

Quick and Healthy Recipes

How much sugar is too much? Here we sort it out for you. Page 33

Why eat Fruit and Veggies?

Tuck into healthy recipes that you can make in under 30 minutes! Pages 40-41

Do great things for your body, taste great, Low in fat... Page 43

Healthy Breakfast Ideas

Proudly Supporting Rays of Sunshine

Rays of Sunshine is an award-winning national UK registered children’s charity which brightens up the lives of seriously and terminally ill children (aged 3 - 18) and their families across the UK

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Pages 36-37

Kids Lunch Box

Pages 64-69

Nutritious lunch box ideas to keep your children energised all day long. Page 34

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Drowning in spare linen, utensils and mugs? Here’s some advice on how to stay on top of what you’ve got - for good! Kitchen It’s the hoarding place of a big chunk of household junk. Here are some rules to follow in the heart of your home. ♦Cutlery, crockery, mugs and glassware. Keep these equal to the number of people in your home, adding a few spares for guests. Store them in the most accessible area of the kitchen. For entertaining sets and glassware, one set of eight stored in a different area is enough. If you’re updating glassware, think about purchasing stemless wine glasses. They streamline cupboard space, and you can use them for wine, juice or water. ♦Knives You only need three good-quality knives - a large chef’s knife, one for bread, and another for preparing.

♦Tea towels You only need six: Have one or two tea towels out at a time, a couple cycling through the wash, and the rest in the drawer ready to go. ♦Appliances and gadgets Remove items you don’t use to make space for those you do, such as cutting boards, can openers and toasters. Chances are you don't use items because you've forgotten them or can't access them easily. Be ruthless and realistic - you don't really need egg rings, corn on the cob holders, a garlic crusher, an ice-cream scoop or an egg slicer. Throw out anything else that's only worthy of the third drawer. ♦Pots and pans Sets can be a good idea if you're a big cook. Otherwise, a large pot for

fare Vanitayrming with

soups and stews and a small pot for boiling eggs is enough in most homes. Same for pans. Two are all you need. ♦Tupperware Say goodbye to any items without matching lids, and only keep a complete set, or two of each size.


Give expired products and dusty old tools a heave-ho. ♦Beauty products Toss anything that's out of date or that hasn't been used in living memory - yes, even an old favorite perfume! Define an area in a cupboard for the things you use at least once a week. You'll immediately see what has to go. Stay disciplined, so when new items come in you'll be able to decide what stays and what goes. ♦Appliances If you find you're choosing your regular toothbrush over the electric one, it's time to throw your powered one away.

w Linen cupboard nd Often s paper a m s, toilet o o o o r p th m a a sh Cut back to necessities our b ushes, y age for stor toothbr m te and make space for extra s y s p needs a nisation. Kee a g e r storage. o th d in n a cts y produ ss ♦Towels and sheets Two ever yda oard and exce b p e u c th y in it n d a e v to three sets per bed, and a still ne u o y s . m ite pboard u c couple of extras for small kids n e n li

should do the trick.


Store complete sets inside one of the matching pillowcases and throw away any single items or those with missing pieces. When it comes to towels, opt for the same amount (two to three sets per person) and a separate set for guests. The temptation is to keep old towels for emergencies, the gym, pets, etc. But you still need to be realistic about how often you use them. When it comes to beach towels, stick to two per person. ♦Tablecloths and placemats Store everyday items in the kitchen and keep a set or two for special occasions.

Laundry Ditch the things you never use. Cleaning An all-purpose cleanser, scrub and window cleaning product can probably get your through most chores. For washing you'll need a stain remover, laundry powder/ detergent, and a fabric softener. That's it - toss out any fancy products you never use. The essentials Keep it simple by sticking to two hampers, one drying rack, an iron and ironing board. Store items for the garden, pets and other miscellaneous objects elsewhere.

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P)lace for everything

The kitchen and laundry are most likely to suffer a build-up of unused items. Keep an eye on what's going in so you're not swamped with overflowing drawers and cupboards. If an item doesn't have a home, don't store it!


You may be holding on to these items for a rainy day, but it's time for them to go. Donate to charity, give them to friends, or host a garage sale to make a quick quid. ✴Craft and sewing supplies ✴Old CDs and DVDs ✴Rarely used vases ✴Half-melted candles ✴Outdated MP3 players and computer equipment ✴Coathangers ✴Old batteries ✴Unused tools ✴Phone books and manuals ✴Board games



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Got DIY tasks to do over the Bank Holiday? We’ve got step by step guides to help you nail the job

Putting up shelves

Check the wall with a Draper Combined Metal, Voltage & Stud Detector to locate any places where you shouldn’t drill. With a pencil draw a line on the wall where you want the bottom of the shelf to sit, using a spirit level to check it’s level. Hold the top of the brackets against the line and mark where the screw holes will go. Use a hammer drill to make holes, insert wall plugs to hold the screws securely and screw the brackets to the wall. Then screw your shelf to the brackets.

More than 50% of all UK householders plan DIY projects over the Bank Holidays Varnishing woodwork

It’s simple and satisfying to give your woodwork a lift. Put dustsheets or newspaper down to protect the floor. Wipe down the surface so it’s free from dirt or grease and then sand down the wood. Dust with a brush or cloth, wipe with white spirit and leave to dry. Apply varnish in long, even strokes following the direction of the wood grain. Leave to dry. Rub down lightly and wipe with white spirit again before applying a second coat.

Filling holes in walls

First use your vacuum to remove any dust from the whole. Wet the area around the hole with a damp sponge, then smooth on ready mixed filler. Leave to dry, then sand until smooth. With larger holes, build up the filler layer upon layer. Finally, cover with a dab of paint to match the surrounding area. PAGE 6

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Resealing the bath

Fed up with unsightly mould around your bath? Fixing it is easier than you might think. Remove the old seal using sealant remover and a plastic scraper. Scrub the area and leave to dry. Fill the bath with water so it’s at its heaviest and lowest - that way the sealant won’t stretch and break the next time you have a bath. Use a sealant gun to apply a continuous line of sealant around the tub. Smooth with a round-edged tool and remove any excess with white spirit. Allow to dry for 24 hours before emptying the bath.

Fixing a dripping tap

Most leaks are caused by worn out washers (though it could be due to high water pressure or a broken pipe). If it’s the washer, you can fix it yourself. First, turn off the water. There should be a handle under the sink, or you can turn it off at the mains via the stopcock tap, which should be outside your house or near the water meter. Open the dripping tap at the top, unscrew the nut underneath and remove the washer. Install a new washer and screw the tap back together.

A houseproud 36% of us give our homes a makeover at least once a year

Changing a ceiling light

Electrical jobs can seem daunting, but follow these simple steps and you’ll be able to install a new light fixture. First, turn off the power to the whole house via your circuit breaker panel or fuse box. Remove bulbs and screws from the old fixture, then gently pull it down. Attach the wires from the new light fitting to the corresponding terminals in the electrical box - there will be a live wire (usually brown or red), a neutral (usually blue or black) and possibly a earth wire (usually green or yellow). Raise the new base plate and position it, then screw the bolts in place. add light bulbs, and hey presto - a whole new look.

AVOIDING THE COWBOYS For bigger jobs, you might need to get in a professional. Most of us worry about being ripped off, but you can use to find someone reputable - just enter the type of tradesperson you’re looking for and your area. Or you can list your job on, and tradespeople will contact you. It’s also worth getting recommendations from neighbours and looking at online reviews on or Always get three quotes, ask for references, check whether the work is guaranteed and agree the job in writing before it’s started.


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Smile Magazine

The Summer Holidays are so much nicer spent outdoors! Here are some great ideas to keep the kids busy outside. 1 Right now what better

activity to do in the garden than watering? For those of us on a meter or conscious of conservation, ask children to think about when and why we water and where the water comes from. Why not make a rain gauge from an old pop bottle to measure the inevitable showers in August and together think of ways of collecting rainwater to use in the dry spells? Older children could generate some interesting statistics on how.

2 If your vegetable plot is

suffering from hungry birds, you can have great fun making a scarecrow from some old clothes and sticks, (a punctured football makes a great head). see if the children can make it look like someone in the family! Another great trick to keep the birds at bay is to colour in old CDs with bright marker pens and string them around the garden.

Pot project: Let kids paint pots with bright colours

3 If the flower garden is

slightly lacking in the high summer, brighten things up by letting children paint pots and containers with lovely vibrant colours. The could

Learning about food while harvesting berries

decorate them with glue and glitter, or buttons. Older children could plan planting schemes to go with their pots.

4 Mulching can help explain

to children the importance of caring for plants in hot weather. Ask them to think about how thirsty your plants are and how we can mulch to keep what they drink the soil. What materials can we use to mulch and can we recycle? Will they blow around? When would be the best time to mulch?

5 Harvesting makes another

talking point - even if its blackberries while out on a walk. It could start a great discussion about times of the year different foods are available and when they taste the best. You could make a nice table posy from flowers picked while out in the garden too.

7 Children love to deadhead flowering plants. It’s a great chance to look at the flowers closely and see if they’re about to bloom or are just turning to seed. You could talk about how this makes plants produce more flowers or, if left, produce seeds.

8 Don’t miss the opportunity

to grow something. There are some great speedy varieties of vegetables that can still be sown. Children will find sowing peas close together really easy and within a few days they’ll be rewarded with bunches of tasty pea shoots. Many herbs will also germinate quickly to entice your children to make a tasty salad for tea.

9 Suffering with weeds?

Children love weeding, but the trick is to make sure they know what to pull up. So with your help, ask them to find some weeds from its leaves or flowers? See if they can draw them and then pin them up like a rogues gallery so they can help you weed the right plants in the future!

10 Now your garden is

weed free, deadheaded and looking bright and beautiful, let the children become photographers for the day! Give them an easy-touse camera and let them take pictures of their favourite things in the garden. You could then print off the photos and they could montage them into a lovely picture to remember the summer of 2018!

6 Have you got any

strawberries? They should be sending out lots of runners this time of year and children will love the idea of making new plants that don’t cost anything. Once they’ve potted up the babies they could decorate the pots to turn into nice gifts for friends and family.

Make a rain gauge from an old pop bottle

Deadheading gets kids closer to plants


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Spring Clean with Buster

Did you know? Buster Foaming Sanitiser Granules are very effective in cleaning dishwashers, washing machines and waste disposal units also. Top tips for cleaning your dishwasher Remove the filter

The filter is designed to trap gunk and waste, so it will be no surprise to find out it gets dirty quickly and must be cleaned. It’s normally found at the bottom of most dishwashers, and is easy to remove. Once you have taken the filter out, soak it in warm, soapy water for 10 minutes and then replace.

Clean the seals There are few rites of spring more satisfying than the annual spring clean. There’s much pleasure to be found in an organised larder or a newly decluttered airing cupboard. Plugholes are an area of the home that often get overlooked throughout the year, so your spring clean is an ideal opportunity to give them some much needed attention and care. Here’s our expert advice to help you get your bathroom spring clean underway. A spring clean offers a good excuse to empty all bathroom cabinets and wash inside. Replace your medications and cosmetics neatly and discard any that are no longer of use. Clean the mirror, dust the light fixtures and any air ventilation covers. Put on some old washing up gloves reserved for cleaning the toilet. Clean the toilet inside and out – focus on the U-bend and under the rim and also remove the seat and clean around seat bolts. Wash doors and door knobs, sweep and mop the floor tiles and reseal any grout lines if necessary.

If any of your bathroom plugholes are draining slowly there is probably a build-up of hair and gunk in the pipes that needs breaking down, hardly surprising when you consider the average person can lose up to 150 hairs per day. For this job, use Buster Bathoom Plughole Unblocker. This unique product is formulated to dissolve hair and soap scum and stop slow draining water in sinks, baths and showers. For lasting freshness use Buster Foaming Sanitiser Granules which foam to fill the pipe, banishing bad odours, leaving plugholes smelling fresh and clean.

Cleaning the rubber seals around the door of your dishwasher is important because they can be a hiding place for food scraps which will go mouldy and eat into the seal. Clean the seals with a solution of three cups hot water to half a cup of vinegar or bleach, and to clean the under-edge of the door with the same solution.

Unblock the spray arms

Twice a year remove the spray arms from your dishwasher and make sure all the holes along it are clear. This can be done by poking the holes with a pin or pipe cleaner. Then, rinse the arm under a tap and replace.

Don’t forget your toothbrush

For those hard to reach dirty areas which need a clean, use an old toothbrush. They are ideal for getting into those hard to reach spaces and loosening any lurking scraps Ironically, your current toothbrush, as well as other personal care items like soap dishes and nail brushes, will benefit from being washed in the dishwasher from time to time. Place on the top rack with smaller items and wash on a normal cycle with your dishes.

Rinse through with Buster Foaming Sanitiser Granules

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gives you more PAGE 17

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HAPPY DAYS? Holidays are supposed to be relaxing, time to recharge your batteries and indulge in the things you love - but how can you do that and look after your baby?! We have some great advice for making sure the whole family enjoys the holiday - including you!


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o, you’re taking your baby on holiday for the first time? How hard can it be? They feed, they sleep, rinse and repeat - no problem. Except...we all know that’s not all they do - sure, they feed and they sleep - they also cry, cut their teeth, get too hot, don’t like flying, eat snails...the list goes on. If you spent enough time dwelling on all negatives you’d leave those suitcases gathering dust in the loft until the poor infant is fully grown and ready to plan her gap year. Organising a holiday with a baby is easy or as complicated as you choose to make it. Yes, it’s not necessarily going to be all sunset and palm trees (if that’s what your used to) but don’t let that put you off. A caravan at the seaside can be just as magical as a condo in Colorado. With a little bit of planning (but not too much!) you can have an amazing time and come back refreshed and relaxed with the batteries recharged - what more encouragement do you need?

ADVANCE PLANNING Babies need their own passports so don’t leave it until the last minute to get yours. For starters, there can be serious delay in the passport office at peak times, and you need to factor in possible errors. Travelling abroad when your infant boy is listed as a girl in his passport (yes it happens!) is not for the faint hearted - even the passport office makes mistakes, so factor this in and plan ahead.

HEALTH TIPS Check with your doctor well in advance whether your baby will need any extra immunisations and make sure you include him or her on your travel insurance.



f the thought of leaving your nest just as you’ve managed to settle into a routine fills you with horror, you might find it less of an ordeal to spend a few days away closer to home where you can just pile into the car without having to worry about squeezing all that baby paraphernalia into a couple of suitcases. It’s almost certain not to be too hot at home. Then again, if the thought of going abroad is all that’s kept you going through the long, wet winter months hooray - travel is probably the one thing you buy that actually makes you richer when your children are babies. Bear in mind that these are going to be cheaper family holidays you will ever have - under twos travel virtually for free and there’s usually no accommodation cost either, so it’s an ideal time to take that trip. Most airlines will give you free infant baggage allowance as well as carrying two items of baby equipment free of charge so take advantage while you can. Plus, if your baby hasn’t yet made the transition to solids, eating out isn’t going to be an issue for your either.

Feeding on the move • Take extra powder or ready-made formula in case of delays • Consider using disposable bottles or try pre-sterilised disposable liners • Prepare and freeze baby food in advance and pack into a cooler bag • Bananas and avocados are easy to prepare quickly • Stick with familiar foods - this isn’t the time to experiment • Use disposable bibs so you can leave any mess behind PAGE 19

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TO FLY OR NOT TO FLY? Flying can be quite stressful with young babies, particularly if they’re teething, but it does have the advantage of getting you to your destination quickly - very important if you’re only going for a short break. If you have the luxury of time on your side, consider driving and going by ferry, as being in control of your travel timetable can take away a lot of the stress instead of being stuck in an airport lounge with a fractious infant, at the mercy of delayed flights or missed connections, you can stop and start at your leisure, you can get out and stretch your legs or stop off for a snack. For anyone who doesn’t do travelling light, this can be the perfect choice - your car is your suitcase, so no tiresome luggage restrictions, and instead of stressing about whether there will be a decent cot/highchair etc, you can take your own.

Tips for flying with baby • Avoid long-haul flights where possible (or take a night flight if its unavoidable) • Book an aisle or bulkhead seat to give you extra space • Feed your baby during take-off and landing to prevent ear-popping • Bring a favourite toy and a new one - the novelty factor works wonders! • Don’t forget the Calpol and teething gel plus a couple of sterilised soothers if you use them • Pack extra nappies/change of clothes in case of delays.

If you’re taking the car • Book your vehicle in for a service before you go • Make sure you have breakdown cover in case of any mishaps • Get removable window shades to protect your baby from the sun • Keep anything you might need on the journey in an accessible place • Ensure your baby has enough to drink - it’s easy to become dehydrated on long journeys.

CAMPSITE OR CHATEAU? This may well be a factor decided by your budget, but remember that babies (unlike teenagers!) won’t know the difference between a tent and a five-star resort. Whether it’s a wall to wall luxury hotel or a back to basics B&B, don’t overthink. Robert Louis Stevenson once famously said “To travel hopefully is a better thing than to arrive” so don’t stress too much over where you’re staying or nowhere will live up to your expectations. Websites like Tripadvisor are invaluable for getting an honest review of a place, so do your research, get something booked and just look forward to the break. PAGE 20

Don’t forget to pack...

• Sunhats (plural-you’ll loose at least two!) • A pop-up tent for shade on the beach • Swim nappies • A baby sling for going places the pushchair can’t go • Your own baby sheets - the familiar smell will be soothing in a strange place • A fold-up changing mat • A basic first-aid kit

AND FINALLY... I’d love to be able to say that it’s all in the planning, but actually it’s just not true. However well you plan, there are always going to be one or two little bumps in the road - the trick is to remember that bumpy roads often lead to the best places. A good dollop of spontancity makes for the best memories - some of the most enjoyable holidays we’ve ever had as a family were the ones where we just piled into the car at the last minute and pointed south (even if the car did break down on the way there....).

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The great OUTDOORS

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The days are getting longer and warmer - so it’s time to round everyone up and head out for fun in the fresh air. In the garden

Kids love playing outside and as it’s National Gardening Week from 30th April, it’s a great time to dig out spades and trowels. Oliver Wilkins of the Royal Horticultural Society suggests starting by growing a few vegetables (it’ll encourage kids to eat their greens too). You can also have a great time wildlife spotting. Get them out investigating the beetles and bugs in your garden or local park - then report any special ones they find to the charity Buglife ( You could even create a ‘mini meadow’ by planting a patch of wildflowers - it’ll also help save endangered bees.

Make a scarecrow

Further afield

Everyone can have an adventure out and about. For inspiration, check out the National Trust’s 50 Things To Do Before You’re 11¾ challenge (, where youngsters earn badges by completing 50 exciting outdoor activities such as climbing a tree or building a raft. There are also loads of special Easter activities at National Trust sites such as Fountains Abbey and Studley Royal Water Garden in the Yorkshire Dales, plus many more across the country. Or what about geocaching - this ‘hi-tech treasure hunt’ uses a free app. There are also ready-made treasure trails and walks you can download to your smartphone. Or go old-school with a trek along Hadrian’s Wall or other famous sites - see


There are lots of great organised outdoor events that you can get involved with, from local rambles ( and wildlfe walkabouts( to forest fairytale adventures ( Go online to find something near you.

Make the most of blustery days with a family kite-flying contest

Up, app and away!

Get out and go jogging with running game apps such as zombies, Run! and Fit Freeway. You can also get running tips from the free NHS podcast Couch to 5K

Making a scarecrow is fun, simple way to keep hungry birds and other animals away from your plants - and you can make them in all shapes and sizes. You’ll need an old pillowcase for the head, old clothes that will form the body, newspaper or straw for stuffing, string to tie everything together and a permanent marker pen to draw a suitably scary face!

In The Park

Playgrounds are great fun, but parks have even more to offer. Stage your own mini Olympics with races and ball games. Or meet up with friends for a chat and keep the kids busy by giving then a list of things to collect, like a feather, two types of leaves, a red flower and so on. You could help them to take pictures with a camera or mobile phone or even make a film - maybe starring their toys having an adventure. Or do a treasure hunt where you text them the clues one at a time. That way, you can make up clues on the spot, rather than planting them in advance. PAGE 25

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Swimming is essential Introduce your child to the safe, enjoyable activity of swimming in a pool, lake or at the beach. Knowing how to swim and be confident and comfortable in the water may help to prevent accidental drowning. Enrolling your child in swim lessons is one way to get your child started in swimming as a competitive sport. Certified swimming instructors are trained in both teaching techniques and safety, so you can relax and observe the lesson while your child is supervised by the instructor. What age to start?

The second-highest cause of death in children ages one through four is drowning. This alarming statistic prompts many parents to start their children in swimming lessons as early as possible.

Where to find lessons?

Swimming lessons are available all over the UK. Choose a swim school for you child based on convenience and choose an instructor based on credentials.


What’s in a lesson?

During swimming lessons your child will learn many skills, depending on their age and existing skill level. The youngest children are taught through play, how to put their heads in the water and move in the water without aids. As children age and gain confidence in the water, they are

given more instruction the water without aids. As children age and gain confidence in the water, they are given more instruction on the proper way to perform swimming strokes. If you are enrolling your toddler or preschooler in swimming lessons, ensure that the instructor goes in the water with them.

Private or group lessons?

Group lessons are usually cheaper than private lessons. But while the price may be higher, private lessons are recommended for children who do not do well with groups of people.

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Swimming and learning to swim enhances all areas of your life; your health, your social life and your family life; as well as equipping you with vital personal survival life-saving skills. Taking your children swimming is not only gifting them with a skill for life, it also has proven benefits for their mental and physical development. In particular, taking babies swimming in the first year of their life has the following advantages: • • • • •

Only in the water can a baby move freely and develop actions they wouldn’t otherwise be able to in their first year of life. This gives “swimming babies” the opportunity to develop crucial higher brain functions, core muscle development and co-ordination far earlier than they would otherwise be able to Even through gentle, baby swimming classes provide a complete physical work-out: strengthening your baby’s heart, lungs and respiratory system, which again aids development of the brain. Regular swimming often improves eating and sleeping patterns Learning to respond to key words (within a few months) can make your baby sharper mentally, increasing levels of awareness and understanding as well as improve communication between you Encouraging a baby to take regular exercise from such a young age is also an extremely healthy routine to instil which may prevent childhood lethargy

Of course, the benefits continue with toddlers and primary school children. Childhood obesity is well documented and swimming is an accessible way of introducing exercise to your family. Just playing and splashing about in a pool provides a work out and is something the whole family can do. If there are members of the family who aren’t confident in the water, ‘going swimming’ doesn’t have to mean swimming length after length. Family holidays can be so much more enjoyable too with children who are confident around and have respect for water. Swimming is also fabulous exercise to do when pregnant. It really is the activity that just keeps giving! Go down to your local pool for a fun splash about or look into lessons for your children or yourself, there is an entry level to suit everyone. Ali Beckman, Technical Director at Puddle Ducks

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Available at, and all good nursery retailers.

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WHEN BABY LEADS THE WAY If feeding your baby bowls of mush doesn’t really appeal, then a system called baby-led feeding could be perfect for you. Here we show you how to get started and give you a few recipes for you to try. There is a growing recognition that baby-led feeding is the healthiest way for children to develop a love of good food. It allows babies to use their natural abilities to explore taste, texture, colour and smell. It also lets them develop their handeye coordination and encourage chewing, we well as helping them learn how to self-regulate the amount they eat. You may have heard of baby-led weaning - babyled feeding is similar, but in this case, your baby eats what you eat. To help, Aileen Cox Blundell has just published her first book, the Baby-Led Feeding Cookbook, which includes over 150 nutritious recipes free from refined sugar and salt, that are yummy enough for the whole family to enjoy.

How much should I be Feeding my baby?

Don’t overload your baby’s plate with too much food. Offer small amounts (one muffin at a time, for


example) and then look for their cues to see if they are still hungry. If they are, give them some softly roasted vegetables on the side or some fruit and natural yoghurt. Remember that babies’ tummies are much smaller than older children’s or grown-ups’ and they don’t need as much food. They also can fill up easily on bread so make sure you give them a varied, colourful diet so they grow up healthy and strong for life! One of the best things about this way of feeding is that your baby will self-regulate. Once they are full they will just stop eating.

What should my baby be drinking?

If your baby is breastfed then continue to nurse on demand, as your baby gets all the liquid they need from breastmilk. If you want your little one to start using a sippy cup, you can express a little milk and offer it to them if they are thirsty at mealtimes. As long as your baby is producing regular wet nappies you know they are getting enough liquids. For babies who are formula fed, you can give them a few sips of cooled boiled water in small amounts, particularly if they are constipated.

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COW’S MILK is not suitable as a main drink for babies under the age of 12 months. It is OK to use cow’s milk for cooking.

Mac and cheese is the ultimate comfort food. This recipe is a take on the traditional American dish and they look so cute when cooked in a mini-muffin tin. Make a big batch and freeze as they are handy for busy evenings.

SUGARY DRINKS Babies and toddlers do not need sugary drinks.

MAKES 24 MINI-MUFFINS • • • • • • • •

260g macaroni pasta 50g unsalted butter 2 tablespoons flour 250ml milk 125g cheddar cheese, gated 1/2 teaspoon ground nutmeg black pepper, to season 1 slice wholemeal bread, blitzed into crumbs

Preheat the oven to 200°C/400°F/gas 6. Cook the pasta according to the instructions on the pack. When soft, drain and leave aside while you make the sauce. Melt the butter in a saucepan over a low heat, then whisk in the flour and stir well until it forms a roux (or paste). Keep stirring for a further 2 minutes to allow the flour to cook in the butter and then, very slowly, add the milk a little at a time, making sure to stir vigorously as you do prevent lumps. Keep going until all the milk has been incorporated, then remove the sauce from the heat and stir in the cheese, nutmeg and pepper. Stir well until the cheese has fully melted. Add the cooked pasta to the sauce and mix well, then spoon the mixture into a well-oiled mini-muffin tin for smaller babies or a regular muffin tin for older toddlers. Sprinkle the top of each muffin with breadcrumbs and bake at 200°C for 25 minutes.

MANGO, COCONUT & TURMERIC CHIA SEED PUDDING Using chia seeds to make an overnight pudding is a great way to introduce them to your baby’s diet. Overnight, they expand to soak up all the liquid, making them easily digestible for little tummies. This chia pudding is yummy and babies love it! Use pre-loaded spoons for smaller weaning babies, as it can be quite messy otherwise.

• • • • • • •

400ml coconut milk 1 banana 4 tablespoons chia seeds 1 teaspoon vanilla extract 1 medium-sized mango, peeled, stoned and roughly chopped 1/2 teaspoon turmeric slices of dragon fruit, to serve.

Place the coconut milk and banana in a blender and whizz until smooth and silky. Pour into a jug and add the chia seeds, vanilla and cinnamon. Stir well to ensure the mixtures is fully combined. Divide about half of the mixture between 4 small bowls or jars, leaving the remaining chia seeds mixture in the jug. Leave in the fridge for at least 4 hours but



preferably overnight. When you are ready to serve, blend the fresh mango and turmeric until smooth. Spoon 2 tablespoons of this mixture into each bowl or jar, then fill them up with the remaining chia pudding mixture from the jug. Finish with another spoon of mango and add a piece of dragon fruit to the top for extra flavour. Keeps in the fridge for about 3-4 days. Leftovers can be frozen and defrosted in the fridge overnight.

JUICE Babies and toddlers do not need juice, as it is full of empty calories.

BUTTERNUT SQUASH PANCAKES Butternut Squash not only tastes great, it is also one of the most nutritious vegetables you can eat. It contains significant amounts of fibre, is rich in vitamins, minerals and antioxidants and, id that isn’t enough, it’s really filling. The combination of butternut squash, goat’s cheese and rosemary with pancake batter may sound a bit crazy but it really works and is a delicious snack for your baby.

MAKES 24 PANCAKES • • • • • • • • • •

50G plain flour 2 teaspoons baking powder 250ml milk 1 egg 2 tablespoons melted unsalted butter 200g roasted butternut squash, pureed 3 tabelespoons goat’s cheese small sprig fresh rosemary, leaves picked and chopped rapeseed oil, for frying

Sieve the flour and baking powder into a large bowl. In a separate bowl, mix the milk, egg and melted unsalted butter. Make a well in the flour and slowly whisk in the liquid mixture until completely combined. Fold the butternut squash puree into the batter and then crumble in the goat’s cheese and add the rosemary. Heat a large frying pan over a medium heat. For each batch of pancakes, use about 1 teaspoon rapeseed oil. Spoon 2-3 tablespoons of batter into the pan. Cook until your see bubbles forming (about 1-2 minutes). Flip over and cook the other side. Serve warm or cold.


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How to be

SUGAR SMART We know that too much sugar is bad for us. But how much is too much? With so much misinformation out there, here we sort it out for you.

How much is too much? On average people are now consuming 60g of added (free) sugar every day. That’s roughly 14 teaspoons. The health ramifications are obvious: sugar causes tooth decay. And the foods where high concentrations of sugar are found, such as chocolate, biscuits, soft drinks and cakes, are also high in calories, leading to weight gain. Alarmingly, over half of the added sugar in our diet comes from sweet drinks. Further, both sugary food and drinks are high in kilojoules but have very little nutritional value or satiety (which means they’re easy to overeat). And this is why sugar is a major problem in the obesity problem. The World Health Organisation advises that the average adult should limit sugar consumption to a maximum of five per cent of their daily calories (approximately 25g per day), however, may people get 30 per cent of their daily calories from sugar - far more than recommended levels. Imagine a kilo of sugar - the big bag you can buy in the supermarket - this is the amount of sugar the average adult consumes every fortnight.

What happens when you consume too much sugar? When we eat sugary foods and carbohydrates, insulin is released into

our bloodstream and works to move glucose in our cells, where it can be used as an energy source. A frequently high intake of dietary sugar results in insulin gradually losing its ability to interact with cells, therefore, becoming less effective at removing excess glucose from the bloodstream. This is known as insulin resistance and affects 25-35 per cent of the western population. One third of the UK population has high blood sugar, which increases the risk of developing type 2 diabetes, heart disease, high blood pressure and even cancer.

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substance that can slow the absorption of glucose from both simple sugars (such as sucrose) and complex starch carbohydrates (like pasta).

Do I need to quit sugar? While we should be mindful of our sugar intake, there is no need to completely avoid sugar for good. As we know, the more deprived you feel, the more likely you will cave in and overeat the food that you’re missing out on. The key here is moderation, eating a slice of cake on a special occasion is not going to ruin an otherwise healthy diet. The goal is to ensure sweet treats are enjoyed in modest portions on special occasions, not every day. But it is sensible to cut back on sugar and focus on making minimally processed foods the basis of our everyday diet.

Q: Which of these foods contain sugar?

Signs of High Blood Sugar A recent survey shows 47 per cent of us have never had our blood sugar levels tested, so how do you know if your blood sugar levels are high? If you suffer from energy slumps, hunger pangs, cravings for sugary foods or carbohydrates or have a diet high in processed foods this could be you. If you want to take control over your blood sugar levels there are natural substances to help. ChromoPrecise is an organic chronium yeast, which works together with insulin to channel sugar out of the bloodstream and into our cells, where it can be used as energy. ChromoPrecise is 10 times better absorbed than any other form of chronium, including the kind found in food. Dephinol is an extract from the Chilean maqui berry, it can help our bodies regulate how much sugar enters our bloodstream from the digestive tract, helping to avoid sharp spikes in blood sugar and the consequent energy lows. Dephinol is the only naturally occurring

Answer: ALL OF THEM! FIVE EASY WAYS TO CUT BACK 1 Use fruit for sweetness. Add fresh or frozen fruit to cereal, desserts and baked goods. Leave the skin on where possible to increase fibre content. 2 Minimise sugary drinks and lollies. These provide no nutrients, If you add sugar to tea and coffee, cut back slowly so you don’t notice it. 3 Break the habit of daily cake. Replace it with nutritious sweet foods such as fruit. 4 Choose unsweetened varieties. Opt for plain yoghurt and add fruit for sweetness. Drink plain milk and look for breakfast cereals with the lowest amount of added sugar 5 Skip bottle sauces and dressings. Drizzle balsamic vinegar and olive oil over salads, and use lemon, garlic and herbs to flavour meals.


Lunch Box Ideas For HEALTHY KIDS Start the new term with nutritious lunchbox ideas to keep your children energised all day long


Tick off each of these key components for a balanced packed lunch Starchy carbs (wholegrain if possible) for energy, vitamins, minerals: bread, rolls, wraps, pitta, pasta or rice Protein to fill them up: meat, fish, eggs or pulses Vegetables and fruit count towards their five-a-day Calcium-rich foods for healthy bones: lower-fat milk, yogurt or cheese A drink to keep them hydrated: water, 200ml carton school-approved half-and-half water and orange juice or lower-fat milk.


CHEESE, CARROT & SALAD Grated reduced-fat cheese, grated carrot, finely sliced cucumber and lettuce or baby spinach

EGG MAYONNAISE 1 Chopped hard-boiled egg, low-fat mayo and lettuce

HAM & CUCUMBER Thinly sliced lean ham, sliced tomato and cucumber and LUNCH BOX TIP lettuce


TUNA SALAD Tuna canned in water, grated carrot, cucumber batons and lettuce HUMMUS & BEANS Hummus, roughly smashed, four-bean mix and diced yellow peppers, with 4 cherry tomatoes on the side.



SWEET-CHILLI CHICKEN ROLL Sliced lean cooked chicken breast, baby spinach, sliced tomato and cucumber, and a little sweet-chilli sauce


CHICKEN & SWEETCORN Cooked pasta tossed with chopped lean cooked chicken, cherry tomatoes, sweetcorn, baby spinach and a little sweet-chilli sauce. TUNA & BEANS Cooked pasta tossed with tuna canned in water, cannellini beans, tomatoes and cucumber.

Keep your packed lunch cool and well contained!

Practical advice for a perfect pre-school lunchbox

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Sending your children off to nursery or pre-school with a packed lunch is a great way to ensure they are receiving a varied, balanced and healthy meal. Children often prefer to have the same lunchbox fillers over and over again, but this is the perfect opportunity to encourage a range of foods that benefit from many different nutrients. So if your nursery allows packed lunches as an option, here’s some ideas.

WHAT TO INCLUDE Drinks How much? Include a healthy drink daily Examples: Milk and water are the only tooth friendly drinks for children and are the best options for your child’s lunchbox Why? Children require between 1100-1600ml fluid intake per day depending on their age Tips: There’s no need to spend money on exotic or colourful looking drinks. Tap water is free and one of the healthiest drinks you can offer your child. Fill a reusable bottle with fresh tap water or ask your childcare provider if they are happy to provide water for your child

Beans, pulses, fish, eggs, meat and other proteins How much? Include at least 1 portion in every lunchbox Examples: Chicken, turkey, pork, beef, lamb, beans, fish, shellfish, lentils, chickpeas, pulses, soya products such as tofu, quorn, nuts, hummus Why? These foods provide protein, iron and zinc Tips: Try to include at least one portion of fish each week. Oily fish such as fresh, tinned or frozen salmon, sardines, pilchards, mackerel, herring, and fresh tuna may be beneficial for children’s cognitive development

Fruits and vegetables

Dairy and alternatives

How much? Include at least 1 portion in every lunchbox

How much? Include at least 1 portion in every lunchbox

Examples: Fresh fruit, tinned fruits (in juice not syrup), dried fruits, salad items & vegetables. You could include vegetable crudites for dipping or add veggies to salads, pasta or rice dishes

Examples: Carton of milk, cheese, yoghurts, custard, rice pudding, milk or yoghurt based smoothies, soya, oat and nut based milks

Why? Fruit and vegetables are a good source of vitamins, minerals, fibre and antioxidants Tips: Aim for a variety of colours. Not only will it make the lunchbox look more appetising but it also provides a variety of

Potatoes, bread, rice, pasta and other starchy foods How much? Include at least 1 portion in every lunchbox

Examples: Sandwiches, pitta bread, wraps, pasta salad, potato salad, sweet potato wedges, rice Why? These foods provide dishes, cous cous, bread sticks, calcium, B vitamins and protein crackers, oat cakes, rice cakes Tips: If your child is over 2yrs Why? These foods will provide and growing well opt for semienergy, fuel for vital tissues and skimmed milk and low fat organs including the brain, fibre, yoghurts and cheeses B vitamins and other minerals Tips: Try to include some wholegrain varieties from this food group each week such as brown, wholemeal, granary or 50/50 bread, wholewheat pasta or brown rice to avoid excess weight gain and poor health

different vitamins and minerals

THINGS TO AVOID Foods high in fat, sugar or salt Examples: Crisps, biscuits, cereal bars, chocolate, sweets and other confectionary, fried foods, takeaway or fast food meals, pastries, fizzy drinks or juice style drinks

Why? These foods are often known as empty calories because they provide energy but very few useful nutrients. These foods often contain lots of sugar, salt or saturated fat. Too much sugar can damage children’s teeth and too much saturated fat can lead to excess weight gain and poor health

EYN Partnership offers nutrition help tailored to your children’s nursery by providing… • • •

A registered nutrition professional (Registered Nutritionist or Dietitian) to work alongside your nursery Bespoke package designed to suit your children's nursery’s needs Opportunity for your nursery to achieve our Quality Mark award, upskill team members with CACHE Level 2 and 3 qualification units and enjoy face to face workshop training for their team

Ask them to call us on us on 0207 697 2565, or email us at

Ask your nursery to subscribe to the EYN Partnership

"I see children’s development and learning as key to their long-term social mobility. I am convinced that having a healthy diet means young children live a better quality of life, both psychologically and socially, which enables them to achieve more." Professor Christine Pascal OBE, Director, Centre for Research in Early Childhood

Don’t forget to visit out YouTube page EYNparternship to listen to ‘The Healthy Eating Song’ The EYN Partnership is an independent social enterprise working to improve the future of young children by setting a standard for nutrition practice in early years settings. EYN Partnership resources have been developed by the British Nutrition Foundation and the Pre-school Learning Alliance, with guidance from an independent expert panel.


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Healthy Breakfasts

For people who hate breakfast!

Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast. From energy-boosting “apple pie” porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie, there’s something for everyone.


Energy Boosting Breakfasts

Serves: one adult Prep time: 10 minutes Cooking time: 5 minutes Calories per portion: 345kcal (1,443kJ) Ingredients 50g of porridge oats 200ml of apple juice (with no added sugar) 100ml of semi-skimmed milk 1 medium dessert apple, diced 1 pinch of cinnamon

This is a warm and comforting porridge spiced up with the classic flavours of a homemade apple pie. Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Or you could try: • •

• •


Muesli, fresh fruit and low-fat yoghurt – fruit added to your muesli counts towards your 5 A DAY. Low-fat yoghurt provides calcium and protein, and is low in fat, but watch out for the sugar content. Go for muesli with no added sugar. Porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes, stirring every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey. For best results, use a very ripe banana. Baked beans on wholemeal toast – not only are they naturally low in fat, baked beans are also packed with fibre and protein, making them a vegetarian source of protein. Look out for reduced salt and sugar ranges. Breakfast cereals – cereal can be high in sugar, with some containing up to 37% of the white stuff. Try switching to lower-sugar cereals or those with no added sugar, such as plain wholewheat cereal biscuits, plain shredded wholegrain pillows, or plain porridge. Find out more about reducing your sugar intake at breakfast


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SCRAMBLED EGGS with optional wholemeal toast

Serves: one adult Prep time: 5 minutes Cooking time: 5 minutes Calories per portion: scrambled eggs 247kcal (1,033kJ), two slices of wholemeal toast 190kcal (795kJ) Ingredients 2 eggs 4 tbsp of semi-skimmed milk 2 slices wholemeal toast 2 tsp of low-fat spread 1 pinch of black pepper Optional sprinkling of chopped chives

Protein Packed Breakfasts

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess. Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they’re just set with big, soft curds. Serve the eggs on the slices of toast, sprinkle them with chives, and season with some pepper Or you could try: • Cold meat and cheese platter – for a lower-calorie option, go for lean meats such as roast ham or turkey, and light cheeses such as 30% less fat mature cheese or “light” medium-hard cheese. Accompany with fresh grapes and crackers. • Low-fat Greek yoghurt topped with fresh fruit, such as strawberries and mixed nuts – packed with about 10g of protein per 100g, Greek yoghurt boasts almost twice the protein of regular yoghurt. • Smoked salmon and low-fat cream cheese bagel – halve the bagel and toast it. Spread low-fat cream cheese on one side of the bagel and top it with salmon. Add a squeeze of lemon and a pinch of black pepper.

Lighter Bites

GREEN SMOOTHIE Serves: one adult Prep time: 5 minutes Calories per portion: 140kcal (586kJ) Ingredients 40g of tinned mango slices (discard liquid) 40g of tinned peach slices (discard liquid) 40g of frozen spinach 1 medium banana 200ml of water (or as required)

Smoothies are a great introduction to breakfast if you don’t normally have much of an appetite at the crack of yawn. They’re also a good portable option for your morning commute. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Or you could try: • Banana and oats smoothie – transform your speckled bananas into an energy-boosting liquid breakfast. Blend one ripe banana with 2 tablespoons of oats and 100ml of semi-skimmed milk until smooth. Can also be made using a soya drink. • Very berry smoothie – take one banana, 140g of frozen summer berries or forest fruits, 40g of low-fat natural yoghurt, and about 100ml of apple juice. Blend the banana and berries until smooth. With the blades whirring, pour in apple juice to achieve the consistency you like. • Pimp your toast – tired of your usual toppings? Toast doesn’t have to be boring. Brighten up your bread spread with these healthier combos: mashed avocado and hardboiled egg, marmite and grilled 30% less fat mature cheese, or banana slices and peanut butter. PAGE 37

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The Eatwell Guide The Eatwell Guide divides the foods we eat and drink into five main food groups. Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults are consuming more calories than they need. Does the Eatwell Guide apply to everyone? The Eatwell Guide applies to most of us – whether we’re a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin. Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of two The Eatwell Guide doesn’t apply to children under the age of two, because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown in the Eatwell Guide.

Combination foods Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide. With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet. PAGE 38

Eat at least five portions of a variety of fruit and vegetables a day Most of us still aren’t eating enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at least five portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced. (Remember that fruit juice and/or smoothies should be limited to no more than a combined total of 150ml per day.) Fruit and vegetables are a good source of vitamins, minerals and fibre.

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible Starchy food should make up just over a third of the food we eat. Choose higher-fibre, wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. There are also higher-fibre versions of white bread and pasta. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

Have some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they’re also an important source of calcium, which helps to keep our bones strong. Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.

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Eat some beans, pulses, fish, eggs, meat and other protein. Aim for at least two portions of fish every week – one of which should be oily, such as salmon or mackerel These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they’re lower in fat and higher in fibre and protein, too. Choose lean cuts of meat and mince and eat less red and processed meat like bacon, ham and sausages.

Choose unsaturated oils and spreads and eat in small amounts Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils. Remember all types of fat are high in energy and should be eaten sparingly.

Eat foods high in fat, salt and sugar less often and in small amounts These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream. They’re not needed in the diet and so should be eaten less often and in smaller amounts.

Drink plenty of fluids – the government recommends 6-8 cups/glasses a day Water, lower-fat milks and lower-sugar or sugar-free drinks including tea and coffee all count. Fruit juice and smoothies also count towards your fluid consumption but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml per day. PAGE 39

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Quick and HEALTHY Recipes Tuck into healthy recipes that you can make in under 30 minutes

Smoky Beans on Toast Prep: 5 MINS Cook: 20-30 MINS Serves: 1 INGREDIENTS

½ tbsp olive oil, plus extra for drizzling ½ small onion, sliced ½ small red pepper, thinly sliced into strips 1 garlic clove, halved 227g can chopped tomatoes ½ tsp smoked paprika 2 tsp red wine vinegar 210g can butter beans or chickpeas, drained ¼ tsp sugar 1 slice seeded bread a few parsley sprigs, finely chopped



Heat the oil in a small pan, add the onion and pepper, and fry gently until soft, about 10-15 mins. Crush half the garlic and add this to the pan, along with the tomatoes, paprika, vinegar, beans, sugar and some seasoning. Bring to a simmer and cook for 10-15 mins or until slightly reduced and thickened. Toast the bread, rub with the remaining garlic and drizzle with a little oil. Spoon the beans over the toast, drizzle with a little more oil and scatter over the parsley


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Spaghetti with smoky tomato & seafood sauce Prep: 5 MINS Cook: 15 MINS Serves: 4 INGREDIENTS

4 tbsp olive oil 4 garlic cloves, crushed 1 red chilli, deseeded and finely sliced 1½ tsp fennel seeds 400g spaghetti 2 tsp smoked paprika 2 x 400g cans chopped tomatoes 2 tsp sugar 400g pack frozen mixed cooked seafood, defrosted small bunch parsley or basil, chopped


2. 3.

Boil the kettle and heat the oil in a large, deep frying pan. Add the garlic, chilli and fennel seeds, and sizzle for a few mins. Pour the boiling water into a large pan and cook the pasta following pack instructions. Add the paprika, tomatoes, sugar and seasoning to the pan and simmer for 8-10 mins while the pasta cooks. Drain the pasta 1 min before the end of the cooking time, reserving a cup of the water. Add the pasta to the sauce with the seafood. Simmer for 1-2 mins, adding a splash of the reserved pasta water if it looks too thick. Toss the pasta through the sauce as it cooks. Add the herbs and black pepper, then serve.

Stir-fried beef with hoisin sauce Cook: 20-25 MINS Serves: 2 INGREDIENTS

1 tbsp soy sauce 1 tbsp dry sherry 2 tsp sesame oil 1 fat garlic clove, crushed 1 tsp finely chopped fresh root ginger (or fresh ginger paste in a jar) 200g lean sirloin steak, thinly sliced across the grain 1 tbsp sesame seeds 1 tbsp sunflower oil 1 large carrot, cut into matchsticks 100g mangetout, halved lengthways 140g mushrooms, sliced 3 tbsp hoisin sauce Chinese noodles, to serve




4. 5.

Mix together the soy sauce, sherry, sesame oil, garlic and ginger in a shallow dish. Add the steak and leave to marinate for about 20 minutes (or longer, if you have time). Heat a large heavy-based frying pan or wok, add the sesame seeds and toast over a high heat, stirring, for a few minutes until golden. Tip on to a plate. When ready to cook, heat the sunflower oil in a large frying pan or wok until hot. Add the steak with the marinade and stir fry for 3-4 minutes over a high heat until lightly browned. Remove, using a slotted spoon, on to a plate, leaving the juices in the pan. Toss the carrots in the pan and stir fry for a few minutes, then add the mangetout and cook for a further 2 minutes. Return the steak to the pan, add the mushrooms and toss everything together. Add the hoisin sauce and stir fry for a final minute. Sprinkle with the toasted sesame seeds and serve immediately. PAGE 41

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Why eat

fruits and veggies?

+TASTE GREAT +COLOURFUL* +DO GREAT THINGS FOR YOUR BODY * Each colour has a different benefit, so eat a rainbow of fruits and vegetables each day!


Keep fruits and vegetables visible. Place fruits in a bowl on the counter. Store cleaned and cut-up vegetables in clear storage containers in the refrigerator.

The nutrients found in fruits and veggies may reduce the risk of cancer, heart disease, and diabetes

Choose whole fruits and vegetables rather than juice, which is missing fibre

Buy fresh fruits and vegetables when they are in season. Not only will you save money, the produce will likely taste better too.

Look for frozen or canned fruit without added sugar or syrup. Choose frozen or canned vegetables that are low sodium and without sauces.

Fresh, frozen, canned, 100% juice and vegetables all count towards your daily servings.

How much do I need each day? Children Girls Boys Women Men


2-3 years old 4-8 years old 9-13 years old 14-18 years old 9-13 years old 14-18 years old 19-30 years old 31-50 years old 51+ years old 19-30 years old 31-50 years old 51+ years old

Vegetables Fruits 1 cup 1½ cup 2 cups 2½ cups 2½ cups 3 cups 2½ cups 2½ cups 2 cups 3 cups 3 cups 2½ cups

1 cup 1-1½ cups 1½ cups 1½ cups 1½ cups 2 cups 2 cups 1½ cups 1½ cups 2 cups 2 cups 2 cups

1 cup = • • • • •

1 large orange 2 cups lettuce 1 large sweet potato ½ cup dried fruit 1 large ear of corn

1/2 cup = • • • •

5 broccoli florets 16 grapes 6 baby carrots 4 large strawberries


How can I get more? Apples, oranges and bananas are easy to grab and go

Blend fruit with yogurt and 100% fruit juice to make a smoothie Choose fruit for dessert Dip veggies in low-fat dip or hummus for a snack Add veggies to scrambled eggs or omelets Make half your plate fruit and vegetables


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Smile Magazine


Get S

as a family They say the family that plays together stays together - so why not get active while enjoying each other’s company?

ummer is nearly here so its time to up your health and fitness regime - even when your working full time and have a houseful of kids. Here’s our helpful guide on how to get fit as a family...

1 Get online

No, we don’t mean chucking the tablets at your kids and sinking into the sofa. The NHS Change4Life campaign not only offers recipe ideas an app to track your sugar intake but also includes a list of local activities for you to enjoy as a family. Visit change4life for info.

2 Work together

3 Turn on the TV

If you don’t have a park near you or the weather’s looking grey, keep fit at home with a DVD or YouTube workout. Instagram fitness star Kayla Itsines has free videos for short, sharp workouts to get you moving.

Kids love games consoles, so why not go up to their room for a change and see what you can get involved with?

What’s the secret to the Beckham’s fitness regime? The glamorous brood are often spotted surfing in Malibu or enjoying spinning classes together. Or get walking - Orlando Bloom and Angelina Jolie are often seen hiking in the Hollywood hills.

4 Let the kids choose

Kids love games consoles, so why not go up to their room for a change and see what you can get involved with? Nintendo’s Wii Fit is great for virtual yoga or a spot of skiing. Just dance will get the whole family up and moving

5 Throw a sports day

Why not get the family together for a school-style sports day? A game of rounders, an egg and spoon race and a three-legged relay is a great way to get everyone’s heart rate up. Follow with a BBQ for a fuss-free dinner.


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6 Exercise on the school run

Walking to school is a great way to get some exercise in before the day’s really begun. If the school’s too far to walk from home, park the car a fair way away - you’ll ease congestion around the school gates and get some exercise in the process.

7 Eat and get fit

IA great - and active- day can be had walking through the countryside and foraging for free fruit, finishing by turning those blackberries into a delicious after-dinner treat.

8 Hit daily goals

Invest in a fitness watch to track your heart rate, steps and calories, or use a health app on your phone - our favourites are My Fitness Pal and Map My Run.

9 Be at one with nature

Looking for a fun activity that’ll keep the kids entertained and get everybody’s heart rate up? Then get yourself down to one of Britain’s many outdoors adventure parks and unleash your inner Jane of the Jungle! Go for a bike ride in Sherwood Forest or visit a Go Ape centre and have your very own tree top adventure - you’ll find there’s plenty of fun to be had exploring the great outdoors!

Kids will love flying down the zipline but you’ll no doubt end up doing it too!

10 Go on a run

Open to all ages and available nationwide, Parkrun offers free weekly timed 5km runs across local parks. You can run or walk, so don’t be intimidated if your family fitness levels aren’t yet up to scratch. Who knows - one day you could even find yourself running the marathon! Visit for info.

11 Go back to basics

The most important advice is to find an exercise you enjoy and make it part of your daily routine. Walk the dog, play Twister, climb trees and go for a bike ride - it all counts! Spending quality time together while getting fit is a win-win situation - you;ll winder why you didn’t do it sooner. Indoor family games like Twister can still give children the exercise they need.


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Smile Magazine

ALL ABOUT SUMMER ALLERGIES We all associate sneezes and sniffles with wintertime, yet for those of us with allergies, the summer can be the worst time of year for general nasal discomfort, Summer allergies can make what should be a lovely summer’s day a complete misery, but by knowing your triggers and taking precautions, you can escape some of the worst symptoms.


What causes summer allergies?

The most common type of summer allergy is what we call hayfever, which is usually triggered by trees in late spring, and grasses and weeds in summer. The pollen spread by common grasses like ragweed can travel for miles in the wind, so even if you avoid grassy areas, you could be affected by it. Other common causes of summer allergies include spores produced by moulds, dust mites (which reach a peak in the summer) and smog.

What are the symptoms of summer allergies?

The symptoms of summer allergies are often mistaken for a cold, runny nose, sneezing, coughing and dark circles under the eyes. If you are suffering from these symptoms and suspect they might be allergy based, go to your doctor to be checked out. Your GP may refer you on to a specialist to undergo testing for allergies. Once diagnosed there is a range of products suitable to treat summer allergies. These include antihistamines, decongestants, nasal sprays and eye drops. Be careful if you’re pregnant as a lot of these remedies are not suitable for you, try non-drug treatments like a saline sinus rinse or nose spray. Similarly, if your child is under the age of 12 and has been diagnosed with allergies, be guided by your GP and pharmacist re treatment.

How do I treat insect bites and stings?

Can I prevent them?

As with lots of other things, prevention is key. Try these tips to help stop symptoms from occurring. • • • • •

• •

Check the pollen forecast before venturing outside. Keep doors and windows closed when pollen counts are high. Vacuum regularly and dust surfaces with a damp cloth to remove any lingering pollen or spores Smear Vaseline inside your nose. This can help to stop pollen and spores from settling on the lining of your nose. If you enjoy gardening try to choose a day when the pollen count is low, wear wrap around sunglasses to protect your eyes and a hairnet to protect hair from pollen. Do not wear gardening gloves inside as allergies cling to clothes. Try to avoid mowing the lawn or weeding as these activities can create clouds of pollen and spores. If you need to do these activities yourself it may be helpful to wear a micro-fibre mask. Regularly splash your eyes with cold water to flush out any pollen and soothe sore eyes. Keep furry pets out of the house during the hayfever season. If your pet does come indoors, wash them regularly to remove and lingering pollen from their fur. Ask people to refrain from smoking in your home, as this irritates the lining of your nose, eyes, throat and airways and can make your hayfever symptoms worse.

Insect bites usually cause mild symptoms, such as itching and mild swelling. Occasionally they could result in a severe allergic reaction, which typically feels like your tongue and throat are swelling up fast. You may also feel dizzy or sick, or go into shock. If this happens, you need to seek medical help straightaway.

Ice it

For all mild reactions, apply ice to the bite area to ease any swelling. Remove the stinger if applicable.

Pain relief

If you are experiencing pain, take an over-the-counter painkiller such as paracetamol or ibuprofen.

Tropical cream

A tropical cream can help pain and itching on the area. Talk to your pharmacist first to make sure this is the right treatment for you.


A tropical antihistamine can also help itching especially for a mild sting. Alternatively oral antihistamines can help. Again, talk to your pharmacist first. PAGE 49


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Healthy Teeth

Happy Your teeth vary in shape and size depending on where they are in your mouth. These differences allow the teeth to do many different jobs. Teeth help us to chew and digest food. They help us to talk, and to pronounce different sounds clearly. Finally, teeth help to give our face its shape. A healthy smile can be a great asset; and because this is so important, it makes sense to give your teeth the best care possible. How do I keep my teeth and gums healthy? It is easy to get your mouth clean and healthy and keep it that way. A simple routine can help prevent most dental problems: ♦ Brushing your teeth last thing at night and at least one other time during the day, with a fluoride toothpaste. ♦ Cleaning between the teeth with a ‘inter dental’ brushes or floss at least once a day. ♦ Good eating habits - having sugary foods and drinks less often, and ♦ Regular dental check-ups.

How often should I brush my teeth? Be sure to brush thoroughly with a fluoride toothpaste last thing at night and at least one other time during the day. If you regularly keep getting discomfort or bleeding after brushing you should see your dentist.

Why is brushing important? Daily brushing and cleaning between your teeth is important because it removes plaque. If the plaque isn’t removed, it continues to build up, feeding on the bits of food left behind and causing tooth decay and gum disease.

Why should I visit the dental team regularly? It is always better to prevent problems rather than have to cure them when they happen. If you visit the dentist regularly you will need less treatment and they will spot any problems earlier.


Preventing Tooth Decay and Gum Disease Tooth decay progresses more quickly in children than in adults, so it is vital to establish a good tooth brushing routine for children as early as possible. The reason why decay is so rapid in children is because baby teeth have thinner enamel than adult teeth. Tooth decay and gum disease is prevented by cleaning well and eating healthily. Brushing teeth is an important part of good oral and overall health, especially for children, whose teeth and bones are still developing. As soon as the first tooth appears brushing should start. Baby teeth usually appear at around six months of age and all of the baby teeth should be visible by two years of age. The first adult molars appear at around six years of age and this coincides with the start of the loss of baby teeth. From the beginning use a toothbrush and toothpaste that is recommended for the particular age group of your child. Use a soft-bristled brush with a small amount of children’s toothpaste. Gently but thoroughly brush on the inside, outside and tops of each of the child’s teeth, as well as the tongue (to remove bacteria that causes bad breathe). From an early age children can try to brush their own teeth, but until they are competent an adult should repeat the process. From three years of age onwards, children should use age recommended electric toothbrushes which are clinically proven to clean better. Children, just as adults, should brush twice a day. It is best to develop a routine.

VISIT THE DENTIST! NHS dental care is FREE until the age of 18 FREE NHS dental care for ALL pregnant mothers AND for 12 months after birth Take your child to the dentist regularly, not just when in pain. Ask your dentist to brush on fluoride varnish for added protection against tooth decay (for children aged 3 and above) - IT’S FREE!

Baby’s teething timeline Your baby’s teeth are developing even before he is born, but you can expect teething to begin at about four or five months. After that, you can expect his teeth to follow this rough order (but remember it’s common to “cross-cut” cutting teeth in a different order): Six months: First teeth appear, usually bottom central incisors. Seven/eight months: Upper middle incisors appear Nine-16months: Upper lateral incisors start showing. 14 months: First molars appear on both the bottom and the top 18 months: The sharp canine teeth show through 26 months: The back second molars appear, usually the bottom and then the top By the age of two and three: Your child should have a full set of 20 primary teeth.

To Find Your Local NHS Dentist: Visit the NHS website at


What is sensitivity and how could it be affecting you? Sensitivity is often described as a short, sharp pain in the teeth. Tooth sensitivity develops when the inner layer of your teeth (called dentine) becomes exposed and is no longer protected by the hard enamel. T his means that triggers such as hot and cold food and drinks can stimulate the nerves deep inside the tooth, causing the pain of sensitivity.


Triggers of sensitivity

Cold foods/drinks

Hot foods/drinks

Cold weather

Sweet or sour foods/drinks

Touch (from your toothbrush)

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Those days are stretching, hopes are growing for that elusive ‘great summer’, bank holidays are a regular occurrence... Spring is great, right? Except for that changeable weather that results in your children picking up every single bug and cold going - here’s how to give them the best chance of protecting themselves against the dreaded spring time bugs...

1 Eat a rainbow

Brightly coloured fruit and veg are full of phytonutrients like Vitamin C and carotenoids that are thought to increase production of white blood cells (which fight infections) and interferon (an antibody that helps cells block viruses). Remember that for a toddler, a serving of fruit and veg is about two tablespoons, so its fairly easy to help your child reach his five a day. Try putting some strawberries and blueberries into a bowl of porridge, giving an orange as a snack or grating a carrot into a home-made tomato pasta sauce (double point for tomatoes and carrots). Tip: Limit juices and smoothies as they remove the fibre from the fruit and are a far more concentrated source of sugar than the full fruit.

2 Get enough sleep

Being strict with bedtime is not just to make sure your child is well rested for the day ahead, but it’s also believed to help his immunity system. Studies on adult patients have shown that inadequate sleep can reduce natural killer cells, which attack microbes and cancer cells. The same holds true for children - and for protecting against everyday bugs and illnesses that spread quickly during the changeable weather of spring.

3 Get some exercise

Our glorious “sunshine and showers” weather can make exercising as a family rather difficult - you get everyone dressed and ready and there’s a sudden drop in temperature and a thunderstorm. Sigh. But exercise is proven to increase the number of killer cells in your body, therefore boosting your immunity, and it’s so important to get your child exercising from an early age. Take a leaf out of Peppa Pig’s book, invest in some raincoats

and wellies and go jumping in some muddy puddles

4 Practice good hand hygiene

Keeping your hands washes and clean can prevent illness from spreading and keep your child healthy. Teach your child how to wash her hands from an early age, and encourage regular handwashing with easy-to-use liquid soap and brightly coloured towels. Make her life easy by providing a stool so your child can reach the taps by herself. Make sure she washes her hands before and after eating, after using the toilet, and after handling pets. When out and about, bring wipes to encourage clean hands on the go. Tip: If your child has had a cold, cough or throat infection, change her toothbrush when she’s recovered.

5 Cut out the smoke

If you smoke, stop. Cigarette smoke contains over 4,000 toxins, and adults

and children breathing in second hand smoke are at a greater risk of developing lung infections, severe asthma, middle ear infections and glue ear. Babies are at a greater risk of health issues than adults, as their immune systems are not as developed as an adults’, and they breathe at a faster rate. If you can’t stop smoking, smoke only outside the home.

6 Get some fat

Not all fat is bad - omega 3 fats, which are found in oily fish like salmon, increase the activity of white blood cells, which protect against and fight infection. Make sure your child eats at least a portion of oily fish a week (try making your own salmon fish fingers), or look out for omega 3-fortified foods, like eggs and peanut butter. Kale, walnuts and flaxseed oil are also good sources of plant-based omega 3 oils. If you are worried about your child getting enough healthy fats, talk to your pharmacist about a daily supplement that is suitable for your child. PAGE 57

Toddler Tantrums

Smile Magazine

Toddler tantrums are terrible. For many parents they are inevitable. Learning how to deal with tantrums is an important life skill, and starts right from that moment in the kitchen or in a store where your toddler starts a meltdown. Managing tantrums effectively will help your child learn to cope with frustration and not getting their way, both now and as they grow up.

The most common tantrum trigger is when a child hears “no” - it represents rage at not getting their way, at not being able to control their world. Tantrums are more likely to occur when a child is tired, hungry or frustrated. For parents, a tantrum can be embarrassing and exhausting and there is an urge to give in - just to make it stop! Don’t do it! It is crucial that you do not ever give in to tantrums, because doing so will VERY effectively reinforce the message that bad behaviour is an effective way to get what you want. Interestingly, sometimes giving in to a tantrum can be even worse than always giving in. If your child never knows when you might give in, the tantrums will become more frequent and more severe until you finally relent. The three important steps to take during a tantrum are:


Walk away and don’t talk, yell, or give your child attention during the tantrum. If your child tantrums in public and you don’ have the nerve to wait it out, a good alternative is to pick her up and take her to the car or another room to allow her to finish working through her anger.


When your child end the tantrum, give him a hug and snuggle. Tell him you love him and that you are glad he has calmed down.


Even if your child calms down, do not change your mind. Once a child works through the tantrum, it is common for her to say “I calmed down, so can I have a cookie now?” Keep in mind that your reason for saying ‘no’ in the first place has not changed just because your child has calmed down. Don’t be surprised if your child begins to tantrum when she hears your second ‘no’. You can handle’re a pro! PAGE 58

For the majority of kids, consistently applying these steps will effectively minimize and eventually eliminate tantrums. However, a small number of children do not respond positively to this method. Ignoring the tantrum makes it worse and they are not able to calm themselves down - they might continue for hours when they are not helped to calm down. While this is still not a reason to give in to the tantrum, your child may need you to hold him firmly, talk quietly and rock him until he calms down. If your child has tantrums at an intensity level that is very difficult to control, you should consider seeking professional help from a psychologist or other parenting experts.

Hang in there - every parent has been through it and now you’re ready to face it!

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A child’s dream room will be based on their imagination, dreams and favourites, but creating a room with a twist requires great attention to detail from mama’s side too. There shouldn’t be any pressure on the child to choose a certain theme, and creating a room that fits their brilliant little mind is made easy with the right tools. 1. Be practical If you can, choose a quiet room close to your bedroom so you don’t have to walk far at night. Make sure that a cold room has adequate heating and a warm room has good ventilation. If the windows let in a lot of light, it may help your baby to sleep at night if you put black-out blinds or curtain linings up to keep the room dark.

6. Choose adaptable decor Take into account how long the nursery decor is likely to last your baby. Wallpaper with storybook or cartoon characters may have to be changed in a few years if your child decides she’s into something else or thinks it’s babyish.

2. Be consistent Is your home style traditional, contemporary or a bit of this and a bit of that? Make sure your nursery design reflects your style and the decor you’ve chosen for the rest of your home. That way, it won’t look out of place and you won’t tire of it.

7. Think safety If you’re buying a cot it has to meet BS EN 716-2:2008, as all new cots on sale in the UK have to meet this safety standard. It ensures that the cot is deep enough, doesn’t have cut-outs or steps and that the bars are the correct distance apart. Create a safe zone around the cot by positioning it away from windows, heaters, lamps, wall decorations and cords.

3. Create your own mood board Search online and in magazines for ideas and piece together the ones you love to create a mood board. Use it to help pick your colours, keep your ideas focused and pull your theme together.

8. Choose key pieces first It sounds odd, but it’s a good idea to decide on your furniture pieces before you start decorating. Parents often choose colours first, but it’s easier and cheaper to match paint, fabrics and wallpaper to your key furniture pieces.

4. Keep it simple With all the gorgeous nursery furniture and accessories out there, it’s easy to go over the top. So think child-friendly, not childish. Keep it simple and decide on a single focus for the room early on - it could be a piece of furniture or artwork. If you go for a neutral background and mix in age-appropriate accessories, you probably won’t need to redecorate every few years.

9. Balance form and function The hard part of designing your nursery is making sure it’s practical and easy to use. Keep in mind the size of the room, how it will be used, and for how long it will be a nursery, and design it to fit your needs

5. Choose soft, tranquil colours Think about using calm, nurturing colours. When your baby gets older, she’ll have her own ideas about her bedroom, so take this special time to think about what makes you feel relaxed. With the demands of a newborn, most mums need calm more than anything.

10. Think outside the box Just because furniture and accessories aren’t nursery-specific doesn’t mean that you can’t use them. The same can be said for wallpaper, fabric and wall stickers. Choose items and colours that you love. Visit the paint aisles in your local DIY store for inspiration and ideas - you may find a mix of colours you wouldn’t otherwise have thought of. Remember, it’s best to avoid doing any painting when you’re pregnant. PAGE 59

Smile Magazine




If you’re blessed with a good sleeper, congratulations! And a big well done if you’ve managed to turn your bad sleeper into a good one! But we have some bad news for you - sometimes even good sleepers can get into a bad sleep routine. Here is some advice to get your child back into that much needed routine... PAGE 60

Remember that your child’s sleep is a work in progress. It requires up-keep and maintenance and refining as they transition through the various stages of childhood. It is not unusual for us to hear from a parent that their dream sleeper has turned into an awful sleeper. Your first question would be ‘What has changed’, and although you may report that nothing has, that will rarely be the case. Here we have prepared a list of seven remedies to apply if this should happen to you. There are many possible reasons, but the most common culprits are: • Recent sickness or bout of teething • A holiday • Nap transitions • Developmental milestone • Bedtime that has become too late • Dropping the dummy

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The problems can be irritated by any one of or a combination of these events and, of course, others that we haven’t listed, each of which contributes to a cycle of overtiredness and fuels the sleep issues, until sleeping through the night becomes a distant memory. We often describe this scenario as the elements of a perfect storm. So what can you do to get back on track?

Change what you do

Forget about what you used to do and have a new plan of action to remedy the situation. The greatest solve-all solution to a large percentage of sleep issues is to bring bedtime forward. When a child is not sleeping, maintaining your original time for sleep adds to the problem. To undo the overtired cycle, significantly adjust the time you start your bedtime routine. Consider your child’s mood and behaviour in the early evening. Many parents observe that their child can change between 5pm and 6pm with irritable or even hyper behaviour - even if the child has napped well. This is where going to bed early can help. Aim for child to be asleep by 7pm - even earlier if they are visibly tired. This is not necessarily a long-term solution, but it can certainly be implemented to correct the current issues. Once they are resolved, bedtime can become later again. Further, don’t worry that an early bedtime will encourage an early wake time. To start with, we want to ensure that consolidated, uninterrupted sleep returns to your family unit; sleeping later in the morning can come with time. Also, the early bedtime can often produce a late wake time anyway, so don’t let that stop you from implementing the advice.

Start the day

Make sure you wake your child in the morning no later than 7-7.30am. Even if they have had very disturbed sleep, allowing them to sleep later will make the problem worse and dig your sleep deprivation hole even deeper. Consider this is a corrective phase. Once the problems are fixed you can go back to what you were doing before, but to help change come, you need to change what you do.

Re-establish the daytime sleep

“If your child is under five and not sleeping well at night, consider reintroducing the nap in an effort to help them become better rested.” Sleep issues feed each other. If your child is under five and not sleeping well at night, consider reintroducing the nap in an effort to help them become better rested. Most children up to the age of three will still biologically require a day sleep, so help it happen. After 18 months a lot of children need just one nap, and the ideal time for that to happen is from 12 noon onwards. If they are resistant to napping in the cot or bed, just help the nap happen in any way possible - car, buggy, couch. If a nap is not achievable, encourage quiet time instead. Make sure that quiet time does not include television but rather reading or listening to audio books, for example.

Add extra time to your bedtime routine

Your child may feel that they are not seeing enough of you, or at least getting enough of your undivided time. Bedtime is the perfect time for families to indulge in one-to-one time. Make it work for you where sleep is concerned be in the bedroom, with the lights low. Make sure that it is non-stimulating and calm. Spend more time than usual in order to correct the issues.

Limit the use of electronic media and television

Obviously in the last hour before bedtime, but also through the course of the day. As parents, we can often rely

more heavily on gadgets than we would like and routinely their use derails sleep - cutting short the amount of deep, restoring sleep children have and alerting the waking part of the brain when we want it to slow down. It can be challenging to alter our use of devices, but a challenge that can really pay off.

Get more active

Spend more time outside, specifically in the morning and after the midday sleep. This can help to regulate sleeping patterns and ensure that children are burning off their excess energy. On its own this strategy may be ineffective, but along with the aforementioned changes, it will have positive implications for sleep.

Be consistent in how you manage your child’s sleep disturbances

Routinely, sleep problems are further exacerbated by how we as parents respond. Try not to operate a ‘sometimes’ method for sleep, chopping and changing how you respond to your child. Pick an approach and stick with it, go back to the start of the stay and support strategy if it would help, and work through the stages again. This way you avoid giving them mixed messages and in turn ingraining unwanted activity. PAGE 61

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17/04/2015 12:43

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Image supplied by Boom Cycle

GET IN A SPIN FOR RAYS OF SUNSHINE WEDNESDAY 23RD MAY 2018 TAKE PART IN A SPIN-A-THON TO GRANT MAGICAL WISHES There are currently 49,000 seriously ill children living in the UK. Every day of the year Rays of Sunshine gives brave and deserving young people the chance to put their illness on hold and enjoy a moment of escape. Are you ready to really push your limits? Set yourself the ultimate challenge, and sign up to our 90-minute Spin-a-thon class and help raise funds for Rays of Sunshine. Time: 7.15pm -9pm Location: Boom Cycle Holborn 16 Procter Street, London WC1V 6NX

Registration fee is just £35 for our 90 minute Spin-a-thon and as a part of signing up you will get: • Cleats to use during class • Towels for shower and studio • Use of REN toiletries at the venue • A goody bag • To help fund magical wishes for seriously ill children across the UK There will also be a raffle on the evening, for your chance to win great prizes and help raise funds.


Contact Joanne on 0208 782 1171 or email to register your place


Smile Magazine

Sky’s The Limit For Our 6,000th Wish

Glasgow was the destination for our 3000th wish in 2013, when a mermaid swam out of Loch Lomond to surprise a young girl called Lauren. So, it was fitting that we returned to the city just last week to fulfil the incredible milestone of our 6,000th wish. Majorie is 13-years-old and living with Hodgkin’s Lymphoma. She was so inspired by the cabin crew who took care of her during her journey back to the UK last year that she developed an ambition to become an air hostess and look after people the way she felt she was taken care of. Majorie’s mum, Juliet, reached out to Rays of Sunshine asking if we could fulfil her greatest wish and we enlisted the support of our new friends at British Airways to turn her wish into a reality.


Majorie and her family were collected from home in a limousine and driven to Kidzania in West London where they were whisked up to the British Airways Aviation Academy. The theme park experience was interrupted by a real member of BA’s cabin crew, Christobel, claiming to be short of a crew member for the afternoon flight to Glasgow. A genuine BA hostess uniform was produced and Majorie, her mum and Christobel were transported to Heathrow’s Terminal 5. The new BA

recruit was introduced to her fellow crew members during a pre-flight briefing, before heading to the gate and boarding the flight. After welcoming passengers on board, conducting the safety checks and serving drinks from the trolley, Majorie had completed her maiden flight. The teen was a fast learner and effortlessly repeated the tasks on the return leg of the journey. When the flight landed back at Heathrow, Majorie was greeted by Chairman and CEO

Smile Magazine

I can’t thank British Airways and Rays of Sunshine enough for giving me a day I will remember forever.


of British Airways, Alex Cruz. The VIP guest, presented her with her British Airways wings and made her promise to get back in touch when she turns 18. After the wish Majorie said: “I was so excited when I found out I was going on a real flight. Christobel and I made a great team. I enjoyed meeting so many people and making new friends and will definitely be applying to become a member of cabin crew when I am 18. I can’t thank British Airways and Rays of Sunshine enough for giving me a day I will remember forever.” Christobel said: “It was such a privilege to help make Majorie’s wish come true. As a little girl, I was also passionate about becoming an air hostess and it is so humbling to know Majorie has the same dreams. She was so elegant in her uniform and such a fast learner.” Alex Cruz said: “When I heard about Majorie’s wish, I made sure I was able to come down and meet her. It is so humbling to know we can inspire young people like Majorie. I congratulate her on being so professional and making so many of our passengers smile. I look forward to sharing Majorie’s dream with my own two daughters.” Majorie’s wish can be seen on BritishAirways. Com and across all Rays of Sunshine social media platforms on 20th November.

Majorie with Alex Cruz, Chief Executive of British Airways

Rays of Sunshine on



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0208 782 1171

About us

Wishes make a difference

Rays of Sunshine is an award-winning national UK registered children’s charity which brightens up the lives of seriously and terminally ill children (aged three – 18) and their families across the UK. Our work includes:

We believe every child deserves to experience happiness and put their illness on hold – even if it is just for one day.

Granting wishes, which can be as unique as the children themselves – from being a princess or a fireman for the day to a trip to Disneyland Working with children’s hospitals and hospices to host activity days and grant Hospital Ward Wishes (e.g. installing play areas and sensory rooms) Organising large-scale outings and events including an annual concert which in 2016 was at The SSE Arena, Wembley Since 2003, we’ve given brave young people the chance to put their illness on hold and create precious memories. In 2016, our work touched the lives of 12,000 children and their families.

There are 49,000 children and young people in the UK living with a life–limiting or terminal illness* *Source: Together for Short Lives

Lewis, family holiday to LEGOLAND Windsor Resort. After the wish Lewis’s mother, Nikki, said:

“You have allowed us to have such an amazing special time as a whole family, something we can hold onto and treasure forever. You gave us more than a holiday together, you gave us our family back! We were in a dark place and really struggling. This holiday has put a spark back in Lewis and hunger to keep fighting.” Robyn, modelling experience with Daisy Lowe. After the wish Robyn said:

Our ambition for 2017 is to grant 1,200 wishes, celebrate our 6,000th wish, and support more than 60 hospitals through our hospital programme.

The Impact of our Work In a YouGov survey conducted amongst our medical referrers (paediatric consultants and play specialists), 97% felt that having a wish granted creates a positive mental attitude, which can enable a child with a serious or terminal illness to respond better to treatment and speed recovery. Our Happiness Index measures both the quality of the service we provide and the impact of our wishes, based on parents’ and medical practitioners’ feedback. In 2016: 100% of respondents felt that the wish provided an opportunity for their child to feel special 99% felt it had a highly positive impact on their child’s self-esteem and confidence 93% felt it enabled the child to feel more positive and hopeful 100% said it provided a welcome distraction from treatment 99% said it provided a special opportunity to capture family memories


“The photo shoot with Daisy Lowe and Rankin turned out to be the best day of my life. I still have Marfan’s to deal with, but the shoot has given me incredible confidence. My message to girls with challenges like mine is to never give up.”

Daniel, to meet John Boyega, aka Finn from Star Wars. After the wish Daniel’s mum said:

“We’ll never ever be able to thank you enough for what you did for Daniel, what you did for all of us. You’re as important to us as the surgeon who saved his life, the Oncologist who keeps him well, the nurses who care for him… Keep doing what you do. You make the world a better place.”


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How it works:

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The majority of our wishes are referred by hospitals and hospices across the UK. Rays of Sunshine has three hospital liaison officers who work closely with hospitals and hospices across the UK


We ask children to tell us their top three wishes. Our aim is to grant their first wishes, where possible. If we are unable to grant that wish, we will work as hard as we can to grant a variation of the wish Families are contacted within two weeks of their application being received Our wish team host Wish Workshops within hospitals to help inspire children and broaden their imagination whilst deciding upon their wish


Siblings of seriously ill children are often overlooked as the natural attention falls on the child who is ill. We therefore include the whole family in the wish



Children who are living with a serious or life-limiting illness think of a wish


We take the completed application to our Appeals Committee within two weeks of receipt

A wish application is completed on behalf of the child

Rush Wishes

The Rays of Sunshine Choir performing with Nicole Scherzinger at our 2016 concert Amongst the hundreds of letters received about the impact of the event we received this note from Ali Howe, mother of wish child, Amber:

“The evening was so emotional and you should have seen Amber singing and dancing. I’ve never been able to afford a concert so this was the first one she’s been to. I just wanted to say a big thank you for everything really, I’m so glad to have met you all. I’ve really struggled the last 6 years and the things you do as a charity, what you have done for us over the last few months have made us feel so special and proud of Amber. She won’t be forgetting this in a hurry that’s for sure.”


The family is informed which wish will be granted

Around 11% of our wishes are ‘rush wishes’ i.e the state of the child’s health means they have to be organised urgently. One such wish was for eight-year-old Emilia who was living with a rare lung condition previously unseen in a child. Her greatest wish was for Richard Hammond to drive her in a pink Lamborghini, as you can see in the video shown below, right. Sadly, Emilia died soon after her wish was fulfilled. Her wish brought Emilia great joy, and the memory of her happiness on that day is “a huge source of comfort” to her parents and grandparents.

ence owe. said:

How much does a wish cost?

aisy out life. deal iven nce. with is to up.”

£500 - Could grant Cystic Fibrosis sufferer Melody’s greatest wish to come to London for the day and watch the Royal Ballet with her mum and best friend


The wish is turned into a happy memory giving the child and their family an unforgettable experience, and a break from their daily routine of medication and hospital appointments

The video of Emilia’s wish has been watched more than five million times on YouTube

On average our individual wishes and ward wishes cost £1,700.

£1,000 – Could enable 11-year-old Harry, currently living with Acute Lymphoblastic Leukaemia, to fulfil his wish of dressing up as Harry Potter and visiting the UK film studios with his family £2,500 – Could allow us to send six-year-old Amber, currently living with Cancer, to meet the princesses at Disneyland Paris with her family. Every aspect of the trip is arranged and paid for by the charity, from the critical health insurance to airport transfers, as well as arranging any special assistance Amber may require £5,000 – Could allow us to organise for Reece, who is currently living with a Brain Tumour, to go on a magical trip to Iceland for four days to see the Northern Lights and the infamous Blue Lagoon. This could also allow us to send a terminally or seriously ill child and their family to Florida to stay at the amazing Give Kids The World resort and visit all the theme parks £10,000 – Could allow us to grant two terminally or seriously ill children’s greatest wishes to go to New York on an amazing four-day city break, where they will get to experience the Big Apple on an all-expenses paid trip they will never forget. Every aspect of the trip is arranged and paid for by the charity from the critical health insurance to airport transfers, as well as arranging any special assistance they may require £25,000 – Could pay for five terminally or seriously ill children and their families to go on a magical three-night trip to Lapland to meet Father Christmas and his amazing reindeer. This could also enable us to grant five terminally ill or seriously ill children’s greatest wishes to swim with dolphins in Florida. Every aspect of the trip is arranged and paid for by the charity from the critical health insurance to airport transfers, as well as arranging any special assistance they may require

“The video of Emilia that you have sent us will be treasured long after Emilia has died. I regret not taking videos when she was riding her bike etc., but as a parent you always think that they will out-live you. To have a video of her smiling and being so happy to be in a pink Lamborghini and in Richard’s presence is as much a wish come true for Rachel and me as it was for Emilia. Thank you to everyone at Rays of Sunshine for such a very special day.” Julian, Emilia’s father


The following companies are proud to be involved with Smile Magazine and send Rays of Sunshine their very Best Wishes

A A & A Covers Kent Ltd A & S Engineering A McKenzie & Sons Aldersons Ingredients Alpine Recourcing Ltd Anglia Handling Services Ltd Arndale Solicitors Association Of British Dispensing Opticians Atlantic Cleaning Services B B S Clarke & Son Balgores Motor Group Bolton Sun Blinds Brian Scholar & Co BS Specialist Products Ltd C Cambrai Covers CFT Flooring Charles Bates Kent Ltd Christian Day Ltd Cintec International Ltd Clarke & Simpson Creative Interior Design Ltd D D & A Steering Ltd Dry Drayton Estates E Eileen Stirling Designs F Feist Hedgethorne Fernley Transport Flint Hire & Supply Franco Ices Limited G Garden Cast Landscaping Gore Bros Ltd PAGE 70

I I & A Fashions Image Science Ltd ISB Typesetting Ivan Renshaw J J N Export Services J P R Graphics K Katz & Co Kingswood Canvas Ltd Kuda UK Ltd Kutting Edge (Hairdressers) L Lancashire Board & Paper Co Ltd Lansdowne Hotel Laser Creations International Ltd Le Maitre Ltd Lewis Concrete Ltd M Martin Gierson Medhurst & Co Builders Mrs Harrison Multi Fibres (1995) Ltd MWA Design Associates N Neptune Oceangraphics Ltd Nobel Electronics Norman Iveson Steel Products Ltd North Lincs Engineering Ltd P Pacer International Phils Wholesale Ltd PJD Engineering Ltd PMC Foundations Ltd Premier Badges Ltd Priory Castor & Engineering Co Ltd

R Red Bird Publishing Redhill Manufacturing Ltd S Safecar Security Services Ltd Sawyer Auto Smart Shepherd Motors Shopfront Services Southern Ltd Snappy Snaps Sneyd Carpets Software Connection Southam Agricultural Services

6 The Quadrangle, Cranmore Avenue, Solihull B90 4LE Tel: 0121 705 7777 Fax: 0121 705 7878

All of us at S&U offer The Rays of Sunshine Charity our very best wishes for their wonderful work with seriously and terminally ill children. Advantage Finance has grown to be one of the most progressive and innovative motor finance companies in the country and is a member of the Finance and Leasing Association. Advantage employ over 100 people and since 1999 have provided motor finance for over 100,000 customers across the UK, growing at the rate of 20,000 per year. Please contact us on the number above and we’ll be happy to help. The S & U team.

Howard Construction (Anglia) Ltd

“Building on 15 years of quality construction” Boot Street Great Bealings Woodbridge Suffolk IP13 6PB Telephone:01473 735315 Fax:01473 738385

The UK’s leading manufacturer of hydrographic and oceanographic instrumentation. • Tide Gauges • Wave Recorders • Current Meters • Sound Velocity • Echo Sounders & Bathymetry • Ocean Engineering • CTD & Multiparameter Tel: +44 (0)1803 869292



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British Wireless for the Blind Fun has been providing free audio equipment to visually impaired people for 90 years.

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Smile magazine 2018  
Smile magazine 2018