Thetford Heathy Town:Health Thet 18/03/2010 22:47 Page 1
spring into action Welcome to the spring edition of the Thetford Healthy Town newsletter. Over the past 6 months over 20 projects have been launched to help you improve your health, by increasing your physical activity and helping you to make small changes to your diet. This month your newsletter includes just some of the great examples that are available to you as part of the Thetford Healthy Town programme. If you are interested in joining in, then please contact the appropriate project leader – details are on the centre pages. This month there is also a new competition with a fantastic prize on offer, read on to find out more or visit our web page: www.thetfordhealthytown.co.uk
www.thetfordhealthytown.co.uk
Bike It! The Sustrans Bike It project continues to gain momentum in Thetford. Dr Bike sessions have been run at Raleigh and Drake Infant Schools as well as The Bishops C of E Primary School. Pupils brought their bikes into School where they were safety checked and minor repairs were carried out. Bishops C of E Primary School are also taking part in a national ‘virtual bike race’. Every journey pupils make to school counts for miles, and they are currently in 16th place out of 434 schools nationally! Well done Bishops! The children love cycling and 16 dedicated cyclists even turned up in the snow to get a free breakfast! One Bishops School pupil, Josh Murad (pictured above), also won our calendar competition and is now the proud owner of a new bike! Pupils from Reception and years 1 and 2 at the Bishops School, as well as Raleigh and Drake Infant Schools, are also soon to have their very own 'virtual race'. The school that travels the furthest will win 4 green venture bicycles! Both Queensway and Admirals Junior Schools will also be joining in the fun shortly, having just signed up for the Bike It project. If your school is not yet taking advantage of this
fantastic scheme, then please contact the Bike it Officer, Georgie Burr on 01842 757349 / 07973 128206. As well as helping schools Georgie has also been showing St. Johns Ambulance Youth Club how to repair punctures and talking generally about bike care. Free Bike Check-Up If you would like to get a free check-up for your bike then come along to the opening of the ‘Thetford Meet Up Café’ (former Redcastle Furze Community Centre) on Thursday 8th April (2pm - 4pm) where Georgie will be running a Dr Bike session.
eat well move more live longer
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Did yo u know Kid
1940’s Dance Classes at the Carnegie Rooms Dance classes will begin in September at the Carnegie Rooms. We will be running two classes: 'Swing Jive' classes together with a new class for those people who have already been through the beginner's class and wish to learn 'Boogie Woogie'. For a full list of available dates and any further information please contact Corinne Fulford on 07802 701911 or visit www.dadsarmythetford.org.uk
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Riversdale Community Gardening Project Delia has been attending the Norfolk RCC Community Gardening training sessions at the Riversdale Community Centre since February when they began. Married and living in Thetford, Delia is a full time Mum to her three children. Before starting her family Delia worked as a nurse, however gardening is one of her interests and she is attending the classes to develop her gardening knowledge which she can then pass on to her children.
We asked Delia a few questions: What have you learnt from the classes? ‘Lots of information about composting, some pointers about pruning. What to do with the soil in the raised beds after winter and about planting broad beans and tomato seeds.’
What is the best part of the training? ‘Learning about gardening as well as new plants and useful tips. Meeting with a friendly group, all with similar interests.’
How are you using what you have learnt? ‘Planting the seeds at home that I have been given to me on the course, pruned my fruit trees. Will change some things with my compost bin after today’s session!’
Has attending the classes changed any of your plans? ‘I am planning to help in the gardening club at one of my children’s school. Also to get into my own garden more.’
Are there any health benefits in attending the classes? ‘Its encouraging me to go out in my own garden, which has been beneficial to my general health (fresh air, light and digging etc). Also, from a social point of view, it is good to meet other people, and we have a laugh which is always a good medicine.’
What would you say to others thinking of attending the gardening classes? ‘It is a very informative course about general gardening and growing vegetables; very informal and friendly. If you would like to have a go at growing your own vegetables then come along and get involved! All are welcome to attend the Grow Your Own Gardening classes, we just ask that you book your free place with us so we know how many people to expect, as spaces are limited. The garden is fully accessible. Future courses are planned for 12th April, 26th April, 10th May, 24th May, 7th June, 12 June (Saturday), 21st June and the 26th June (Saturday). All sessions are 10am - noon at the Riversdale Centre, Tanner Street, Thetford. If you would like to attend any of the training sessions or find out more please book with Lucinda Leonard at Norfolk RCC Tel 01362 698 216 or email: lucinda@norfolkrcc.org.uk
www.thetfordhealthytown.co.uk
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Dare to be different... Military fitness sessions for Thetford residents As part of the Thetford Healthy Town project, Combat Boot Camp will be running military style training sessions in locations across the town over the coming months, including some free sessions sponsored by the project. Whatever your motivation, Combat Boot Camp can help you get on the road to a healthier lifestyle. Fun, but hard work, the sessions are ideal for anyone between the ages of 16 - 80, male or female, who is looking to lose weight, tone up, increase their fitness levels, test themselves physically or who just needs someone to monitor their progress to a healthier lifestyle. Lead trainer Ronnie Hughes is a former leading Physical Training Instructor with HM Royal Navy. Through the use of physical training activity and controlled nutrition, the team works closely with participants on the start of a journey of self discovery. To find out more about Combat Boot Camp, contact Catherine on 08456 345185 or email: info@combatbootcamp.co.uk To find out more about the Thetford Healthy Town project visit www.thetfordhealthytown.co.uk
Thetford ballroom classes score top marks A taster programme of beginners Ballroom and Latin dance classes has scored top marks with Thetford residents attracting a regular following of over 50 keen dancers, and organisers have decided to continue the classes for a further 16 weeks. Funded through the Thetford Healthy Town initiative and organised by Breckland Council, the Ballroom and Latin dance classes began in January and have attracted Breckland residents of all ages, and range from those with little or no experience to more practiced dancers. Instructors Xavier and Joanna Navarre have covered the basics of Waltz, Quickstep, Foxtrot, Jive, Cha Cha Cha and Samba and in future sessions will tackle tango, rumba, paso doble and jive. After a short break, the classes will resume on Wednesday 21st April at the Carnegie Rooms from 8 - 9.30pm, when the cost will be £3.50 per session. Breckland Council Executive Member for Communities and Benefits, Theresa Hewett said “We were overwhelmed by the fantastic take-up of the Ballroom and Latin dance classes, and are delighted that everyone is keen to continue. We’re hoping that the
numbers will continue to grow – new members are always welcome. This is a great opportunity for anyone who’s always wanted to have a go at old-time dance, or perhaps just wants to get out, get fit or meet new friends. Debra Ridgeway, who has been attending the classes said “I am having great fun; it makes me laugh and I am keeping fit. I was worried about going along on my own, but the dance leaders and the group are so welcoming. I would encourage everyone to give it a go!” No experience is necessary and everyone is welcome, with or without a partner! No booking is necessary. For further information contact Sam Dawson on 01362 656870 or email sam.dawson@breckland.gov.uk.
eat well move more live longer
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april • what • when • where Date
Time
Activity
Venue and Details
Thu 1 April
10.00 – 13.00 18.00 – 19.00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 3.00 – 16.00 10.00 – 12.00
Green Gym Combat Boot Camp Combat Boot Camp Combat Boot Camp Combat Boot Camp Green Gym Multi-Sports Session (5-11 years) Green Gym Dr Bike Combat Boot Camp Walking for Health Combat Boot Camp Combat Boot Camp Combat Boot Camp Green Gym Grow Your Own Gardening Walking for Health Green Gym Multi-Sports Session (5-11 years) Green Gym Combat Boot Camp Walking for Health Combat Boot Camp Combat Boot Camp Combat Boot Camp Running Club Walking for Health Green Gym Ballroom & Latin Dancing Green Gym Combat Boot Camp Walking for Health Combat Boot Camp Combat Boot Camp Combat Boot Camp Street Dancing (11-16 years) Grow Your Own Gardening Running Club Walking for Health Green Gym Ballroom & Latin Dancing Green Gym Combat Boot Camp Walking for Health Combat Boot Camp
Please contact Jane Delaney (see contacts below) Breckland Leisure Centre (£4) Breckland Leisure Centre (£4) Castle Park (£4) Castle Park (£4) Please contact Jane Delaney. Abbey Neighbourhood Centre (£2) Contact Stefan Clifford for more information (see contacts below) Please contact Jane Delaney Thetford Meet Up Café (former Redcastle Furze Community Centre) Breckland Leisure Centre (£4) Meet at Thetford Riverside Kiosk (4 miles) Breckland Leisure Centre (£4) Castle Park (£4) Castle Park (£4) Please contact Jane Delaney Riversdale Centre (booking with Lucinda essential see contacts below) Meet at Santon Downham Forestry Commission car park (2.5 miles) Please contact Jane Delaney Abbey Neighbourhood Centre (£2) Contact Stefan Clifford for more information Please contact Jane Delaney Breckland Leisure Centre (£4) Meet at East Wretham Nature Reserve car park on A1075 (3 miles). Breckland Leisure Centre (£4) Castle Park (£4) Castle Park (£4) Meet at Thetford Leisure Centre Meet at Thetford Riverside Kiosk (2.5 or 3.5 miles). Please contact Jane Delaney Carnegie Rooms (£3.50) Please contact Jane Delaney Breckland Leisure Centre (£4) Meet at Thetford Castle Street car park (3 miles) Breckland Leisure Centre (£4) Castle Park (£4) Castle Park (£4) Breckland Leisure Centre (£2) Riversdale Centre (booking with Lucinda essential see contacts below) Meet at Breckland Leisure Centre. Meet at Rishbeth Wood/Warren Lodge, B1107 (4 miles) Please contact Jane Delaney Carnegie Rooms (£3.50) Please contact Jane Delaney Breckland Leisure Centre (£4) Meet at Brandon Country Park main car park (1.5 miles) Breckland Leisure Centre (£4)
Fri 2 April Sat 3 April Tue 6 April Thu 8 April
Fri 9 April Sat 10 April Sun 11 April Mon 12 April Tue 13 April Thu 15 April
Fri 16 April Sat 17 April Mon 19 April Tue 20 April Wed 21 April Thu 22 April Fri 23 April Sat 24 April Mon 26 April Tue 27 April Wed 28 April Thu 29 April Fri 30 April
Project
10.00 – 13.00 14.00 – 16.00 18.00 – 19.00 10.00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 13.00 – 16.00 10.00 – 12.00 14.00 13.00 – 16.00 10.00 – 12.00 10.00 – 13.00 18.00 – 19.00 10:00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 11.30 14.00 13.00 – 16.00 20.00 – 21.30 10.00 – 13.00 18.00 – 19.00 10.00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 13.00 – 15.00 10.00 – 12.00 11.30 14.00 13.00 – 16.00 20.00 – 21.30 10.00 – 13.00 18.00 – 19.00 10.00 18.00 – 19.00
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Contact
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Telephone
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Ballroom and Latin Dancing . . . . . . .Sam Dawson . . . . . . . . . . . . . . .01362 656870 . . . . . . . . . . . . . . . . . . . . . . . . . . . .Sam.Dawson@breckland.gov.uk Boxing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Stefan Clifford . . . . . . . . . . . . . .01362 656336 . . . . . . . . . . . . . . . . . . . . . . . . . . . .stefan.clifford@breckland.gov.uk Combat Boot Camp . . . . . . . . . . . . . . . .Catherine . . . . . . . . . . . . . . . . . . .08456 345185 . . . . . . . . . . . . . . . . . . . . . . . . . . . .info@combatbootcamp.co.uk Dr Bike / Bike It . . . . . . . . . . . . . . . . . . . . .Georgie Burr . . . . . . . . . . . . . . . .01842 757349 / 07973 128206 . . . . . . . .georgie.burr@sustrans.org.uk Green Gym . . . . . . . . . . . . . . . . . . . . . . . . . .Jane Delaney . . . . . . . . . . . . . . .01842 757349 / 07836 624135 . . . . . . . .j.delaney@btcv.org.uk Grow Your Own - Gardening . . . . . .Lucinda Leonard . . . . . . . . . . .01362 698216 . . . . . . . . . . . . . . . . . . . . . . . . . . . .lucinda@norfolkrcc.org.uk Multi Sport . . . . . . . . . . . . . . . . . . . . . . . . . .Stefan Clifford . . . . . . . . . . . . . .01362 656336 . . . . . . . . . . . . . . . . . . . . . . . . . . . .stefan.clifford@breckland.gov.uk Running Club . . . . . . . . . . . . . . . . . . . . . . .Nick Clarke . . . . . . . . . . . . . . . . .01603 697009 / 07881 900375 . . . . . . . .nick.clarke@activenorfolk.org Street Dancing . . . . . . . . . . . . . . . . . . . . . .Stefan Clifford . . . . . . . . . . . . . .01362 656336 . . . . . . . . . . . . . . . . . . . . . . . . . . . .stefan.clifford@breckland.gov.uk Walking for Health . . . . . . . . . . . . . . . . .Malcolm Bellingham . . . . . . .01842 757351 / 07747 077159 . . . . . . .malcolm.bellingham@yahoo.com
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May • what • when • where Date
Time
Activity
Sat 1 May
Combat Boot Camp Combat Boot Camp Street Dancing (11-16 years) Green Gym Boxing Ballroom & Latin Dancing Green Gym
Wed 26 May Thu 27 May Fri 28 May
0.00 – 11.00 11.30 – 12.30 13.00 – 15.00 3.00 – 16.00 16.00 – 17.00 20.00 – 21.30 10.00 – 13.00 18.00 – 19.00 10.00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 13.00 – 15.00 10.00 – 12.00 11.30 14.00 13.00 – 16.00 16.00 – 17.00 20.00 – 21.30 10.00 – 13.00 18.00 – 19.00 10.00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 13.00 – 15.00 11.30 14.00 13.00 – 16.00 16.00 – 17.00 20.00 – 21.30 10.00 – 13.00 18.00 – 19.00 10.00 18.00 – 19.00 10.00 – 11.00 11.30 – 12.30 13.00 – 15.00 13.00 – 16.00 10.00 – 12.00 11.30 14.00 13.00 – 16.00 16.00 – 17.00 20.00 – 21.30 10.00 – 13.00 10.00
Sat 29 May
13.00 – 15.00
Tue 4 May Wed 5 May Thu 6 May Fri 7 May Sat 8 May Mon 10 May Tue 11 May Wed 12 May Thu 13 May Fri 14 May Sat 15 May Mon 17 May Tue 18 May Wed 19 May Thu 20 May Fri 21 May Sat 22 May Sun 23 May Mon 24 May Tue 25 May
Venue and Details
Castle Park (£4) Castle Park (£4) Breckland Leisure Centre (£2) Please contact Jane Delaney Breckland Leisure Centre (£2) Carnegie Rooms (£3.50) Please contact Jane Delaney Combat Boot Camp Breckland Leisure Centre (£4) Walking for Health Meet at Thetford Riverside Kiosk (1 or 2 miles) Combat Boot Camp Breckland Leisure Centre (£4) Combat Boot Camp Castle Park (£4) Combat Boot Camp Castle Park (£4) Street Dancing (11-16 years) Breckland Leisure Centre (£2) Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below) Running Club Meet at Breckland Leisure Centre Walking for Health Meet at Thetford Castle Street car park (3 miles) Green Gym Please contact Jane Delaney Boxing Breckland Leisure Centre (£2) Ballroom & Latin Dancing Carnegie Rooms (£3.50) Green Gym Please contact Jane Delaney Combat Boot Camp Breckland Leisure Centre (£4) Walking for Health Meet at Knettishall Heath Country Park,main car park (2.5 miles) Combat Boot Camp Breckland Leisure Centre (£4) Combat Boot Camp Castle Park (£4) Combat Boot Camp Castle Park (£4) Street Dancing Breckland Leisure Centre (£2.50) Running Club Meet Breckland Leisure Centre Walking for Health Meet at West Harling Heath car park (3 miles) Green Gym Please contact Jane Delaney Boxing Breckland Leisure Centre (£2) Ballroom & Latin Dancing Carnegie Rooms (£3.50) Green Gym Please contact Jane Delaney Combat Boot Camp Breckland Leisure Centre (£4) Walking for Health Meet at Thetford Riverside kiosk (2.5 or 3.5 miles) Combat Boot Camp Breckland Leisure Centre (£4) Combat Boot Camp Castle Park (£4) Combat Boot Camp Castle Park (£4) Street Dancing Breckland Leisure Centre (£2.50) Green Gym Please contact Jane Delaney Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below) Running Club Meet at Breckland Leisure Centre Walking for Health Meet at Knettishall Heath Country Park main car park. (2.5 miles) Green Gym Please contact Jane Delaney Boxing Thetford Leisure Centre (£2) Ballroom & Latin Dancing Carnegie Rooms (£3.50) Green Gym Please contact Jane Delaney Walking for Health Meet at indicator post 6 on B1106 between Elveden and Brandon (2.5 miles) Street Dancing Breckland Leisure Centre (£2.50)
Did you know 9 out of 10 of our kids today could grow up with dangerous amounts of fat in their bodies. This can cause lifethreatening diseases like cancer, type 2 diabetes and heart disease
Did you know Dried, canned and frozen fruit and vegetables all count towards your 5 a day. It’s important to eat lots of fruit and vegetables as they may reduce our chances of getting diseases like some cancers and heart disease.
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META Health working closely with migrant workers META Health has been working closely with the migrant worker community of Thetford to gauge awareness of services provided by health professionals, and to increase understanding of and access to the services available. META Health has also been focusing on informing clients of the importance of registering with a GP and has actively assisted those who have not already done so to ensure that they do become registered. Keystone Development Trust is delighted to announce the launch of a new NHS and META Stop Smoking Service. The service is aimed at providing a free, easily accessible service, to guide and support migrant workers in Thetford who wish to stop smoking. The project is off to a great start, with several clients already signed to up and having undertaken the first session. For more information on META Health and META Stop Smoking Services please contact Danielle Ross on 01842 754639 or Danielle@keystonetrust.org.uk. Po porade 1-1 lub w spotkanie w grupie odnośnie darmowego serwisu rzucenia palenia prowadzonego przez META prosimy dzwonić pod numer telefonu 01842 757346
META Thetford Opening Hours: Monday 10.00 – 17.00 Tuesday 10.00 – 17.00 Thursday 10.00 – 17.00 Friday 13.00 – 19.00 Saturday 9.30 – 13.30
Gratuito, um por um ou base em grupo de aconselhamento, telephone META serviço pare de fumar contacte no seguinte número 01842 757356
Coming Soon…. . Boxing!!! Breckland Council and Parkwood Leisure have teamed up with Attleborough Boxing Club to organise boxing courses at Thetford Leisure Centre with effect from Tuesday 4th May 2010. Sessions will be open to 11 - 16 year olds and will be at a cost of £2.00. Parental consent will be required. For more information, please contact Stefan Clifford, Sports Development Officer at Breckland Council. Tel: 01362 656 336 or email: stefan.clifford@breckland.gov.uk
Walking for Health The Thetford Walking for Health group have been continuing their twice weekly meetings and on the 7th February put on a special 8 mile walk along the Pingo Trail situated halfway between Thetford and Watton. Fifty-three walkers and 3 leaders enjoyed the gentle pace, and at the half-way point stopped for a picnic in the idyllic surroundings. The weather was very kind to them on the day considering the conditions that they have had to put up with over the last 3 months! If you would like to join them on their regular walks in Thetford and the surrounding area, then please contact Malcolm on 01842 757351 or email: malcolm.bellingham@yahoo.com.
www.thetfordhealthytown.co.uk
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Green Ventures Green Ventures is a bike re-use project that collects bikes before they go to landfill from waste recycling centre and also donated from the public. The bikes are then taken to their retail outlet at Unit 4, Brunel Way, Thetford, IP24 1HP. A small selection of bikes are also available from our furniture shop unit at 53/54 York Way, Thetford IP24 1EE
If you have a bike you no longer use and would like to donate it then please contact green.ventures@keystonetrust.org.uk or Tel: 01842 821459 Opening Hours (Brunel Way): Tuesday to Friday from 11 – 5pm (York Way): Thursday to Friday from 10 – 4pm, Sat 10 – 2pm
We have a range of children’s and adult bikes ranging from mountain bikes to road bikes and all are available for purchase and all bikes sold are checked by a qualified bicycle mechanic and come with a 30 day warranty.
Would you like to help? As part of the Thetford Healthy Town programme, Priory Research Services will be offering a two day course in Community Action Research Methods on 19th and 20th April. The course will run from 9.30 am to 2.30 pm on each day, and will be held at the Wereham House Hotel,Thetford. This training will provide you with the skills necessary to become a peer action researcher for the Thetford Healthy Town Programme. You could be involved in helping to put together a questionnaire and taking part in data collection which will assist in measuring the effectiveness of the Healthy Town Programme in Thetford. The training will equip you with the required skills to do this which include: • • • • • •
Communication skills Active listening skills Questionnaire design Information on different types of questions to ask How we do research in our community What is community action research
If you would like to take part in this opportunity, or would like any further information, please contact a member of the Priory Research Services team on 01493 855421 or e-mail sue-smithurst@gyctrust.co.uk or vickimcdermott@gyctrust.co.uk. Alternatively, you can email the Thetford Healthy Town programme office: enquiries@thetfordhealthytown.co.uk
Green Gym The BTCV Thetford Green Gym has been working tirelessly at the BTO Nunnery Lakes site over the last few months carrying out conservation activities. The outside tasks are FREE, beneficial to the environment and the participant’s physical and mental health, as well as being great fun! The group has at last finished one of its missions of scrub clearance along the old railway track. The project was overseen at all times by hard task masters - “The Girls” (as pictured in the background!) Upcoming tasks will also include litter picking, work in the community and more sessions on our home site at the BTO. Come along and enjoy the benefits too! For more information, please contact Jane Delaney on 07836 624135 or email: j.delaney@btcv.org.uk
eat well move more live longer
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The Joy of Food Can’t cook, but want to? Confused about recipes? Then you need The Joy of Food! It’s informative, fun and free. We can help you start a healthier lifestyle. We are all about eating for pleasure and cooking for your health. What we eat can make so much difference to the way we feel so we believe that good habits start in the kitchen. The Joy of Food shows you how to buy, prepare and enjoy inexpensive healthy food. You get the opportunity to try new recipe ideas and learn to cook with confidence for free.
Competition We are holding a competition this month for a family to win a Locally Sourced Healthy Food Hamper worth £50. Simply answer the following question: Who is the person that you would contact if you wanted to learn more about how to cook delicious food on a Joy of Food course?
We offer a fresh approach to cooking with our sessions that emphasise hands-on experience, inspirational teaching as well as having fun. Participants can taste new foods, experience different ways of preparing and cooking and learn to make meals that will make mouths water. Everyone gets the opportunity to actually cook a meal and then sit down together and enjoy eating it.
How to enter: Either send your answer on a postcard with your name, address and telephone number to Carol Doherty, Thetford Healthy Town Programme Office, The Limes, 32 Bridge Street, Thetford, IP24 3AG by Midnight on Monday 12 April 2010, or Enter via the website at www.thetfordhealthytown.co.uk
The Joy of Food is available to all 14 to 30 year olds, so why not come along with your friends and family and see just how easy and enjoyable healthy eating can be? The programme consists of four 3-hour cooking and eating sessions, usually over a four week period. Courses are being held in your local community centres.
The closing date for entries is midnight on 12 April 2010 and the winner’s name will be chosen at random from all the correct answers and published in the next newsletter and on the web site. The Programme Manager’s decision is final. Entries will not be accepted from anyone associated with The Joy of Food. The winner will be informed within seven days of the closing date.
For further information and to book a place on a course, contact Sean West on 01842 768305 / 07786 363499 or email: joyoffood@keystonetrust.org.uk.
Did you know
diet, to have fibre in your It’s really important g vin guts healthy. Try ha it helps to keep our ast kf ea of white toast for br wholemeal instead s ke fla rain cereal like bran or having a wholeg all ry options, these sm instead of more suga big difference! changes can make a
Did you know Thetford Green Travel Map Norfolk County Council will be launching a new Green Travel Map for Thetford on Wednesday 7th April 2010 at the Market Place. Come along and join in the fun which will include stalls, exhibitions and practical advice.
Adults need to be active for 30 minutes, 5 times a week. You don’t hav e to get these all at once as you can collect the m in 10 minute bouts throughout the day.
eat well move more live longer