Mum's Family Shopping Guide Summer 2016

FREE

Food • Parenting • Education • Shopping • Life!

FA MI LY SH OP PIN G GU ID E SU MM ER 20 16 www.mumssurvivalguide.net

WIN a set of mini games with Orchard Toys!

The Importance of Play Ten Top Tips for a Good Night’s Sleep The Free From Revolution Get Set for Race for Life with Jessie Pavelka

WIN

a Tefal ix Masterm ! blender

A Guide to Cheese …plus much, much more inside!

60-105 cm <18 kg

NEW from Scandinavia the BeSafe iZi Modular car seat system.

Suitable from newborn to approx 4 years you only need to buy one base for both seats. BeSafe iZi Modular also meets the latest i-Size Standards, can be used rearward or forward facing and uniquely can be extended to increase the childâ&#x20AC;&#x2122;s leg room as they grow!

See www.carseat.co.uk for Retailers.

For more information contact BeSafe UK/Ireland on: sales@hts.no www.facebook.com/besafe.united

W E L C O M E Thank you for picking up the latest issue of Mum’s magazine.

In this Issue...

I hope you’re managing to catch some of the warm sunshine as it continues to play hide and seek with the clouds and rain! I suspect that it could be that kind of summer folks.

Drs. David Whitebread, Sara Baker and Jenny Gibson at the PEDAL Research Centre, University of Cambridge discuss the role of play and playfulness in young children’s learning and development

Talking of games, we’ve got a packed issue for you. Dr. David Whitebread and his colleagues in the Faculty of Education at Cambridge University tell us about the fascinating research they are undertaking to investigate the link between play and learning on page 6.

Sleep Specialist Andrea Grace gives us her 10 point plan for a good night’s sleep – believe me it works! Don’t miss our ‘homage to fromage’ on page 25 – we are definitely in the ‘little bit of what you fancy’ camp here at Mum’s and cheese is one of life’s great pleasures.

We give you the perfect motivation to get fit (and run off that extra slice of stilton?) with Race for Life on page 16.

Finally, don’t forget to enter our Orchard Toys and Tefal competitions and have a wonderful summer!

P6 PLAYTIME MATTERS

P10 IT’S TIME FOR BED

p10

Sleep Specialist Andrea Grace’s 10 point plan is a must-read if your little one won’t go to bed or sleep through the night

p16

P14 THE BIG FRIENDLY READ This year’s Summer Reading Challenge

P15 ‘DO YOU MIND?!’

Fed up with friends who cancel at the last minute? So is Martina Fowler!

P16 GET FIT, LOSE WEIGHT AND HELP BEAT CANCER! Raise money and feel great while you are doing it with Race for Life

P18 FITNESS ADVICE FROM JESSIE PAVELKA Jessie’s top tips will get you race fit

P21 TO DATE AGAIN Martina Fowler looks at the sometimes perilous and often hilarious world of online dating

P25 TIME FOR CHEESE Enjoy our focus on one of life’s great pleasures

P36 MILK & YOGURT – THE FACTS

p18

p36

The Dairy Council tells us why milk and yogurt are good for us

P42 THE RISE OF FOOD ALLERGIES AND FREE FROM FOOD Free From expert Michelle Berriedale Johnson investigates the alarming rise in food allergy Published by Lincolnbrody Ltd, 98 Hornchurch Road, Hornchurch, Essex RM11 1JS EMAIL info@lincolnbrody.co.uk EDITOR – Victoria Howdle FEATURES – Martina Fowler DESIGN & PRODUCTION – Daniel Josty (CREATIVE DPS)

p25

ADVERTISING MANAGER – James Martin

Copyright LincolnBrody Ltd No reproduction in whole or part is permitted without written permission. The publisher cannot be held liable for any loss suffered as a result of any information herein and are unable to accept and hereby expressly disclaim any liability for the consequences of any inaccuracies, errors or omissions or any implied warranty related to the promotions in this publication. The views expressed in this publication are not necessarily those of the Editor or the publisher.

Although every effort has been made to ensure that all information is correct at the time of going to press, prices and offers may be subject to change.

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Mum’s Prize Draw

WIN A

Mastermix Blender from Tefal

The kitchenware innovator Tefal, is offering two lucky Mum’s Family Shopping Guide readers the chance to win a Mastermix blender. Tefal’s newest and most powerful blender is worth £109.99 and will treat the family to delicious and healthy smoothies at the touch of a button.

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he Mastermix features 15 variable speed settings, a pulse setting and it can even crush ice, so whether you’re serving fruity summer drinks to friends or need to blend baby food for the little ones, there’s a function for every need.

What’s more, Tefal’s patented six-blade Tripl’Ax technology guarantees that hungry tummies are fed perfectly smooth recipes.

Two upward blades act like a cyclone booster so that no pieces are left behind, two downwards blades ensure that no chunks

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are left at the bottom of the jar and two horizontal blades help to achieve irresistible results. These stainless steel blades are removable, making them easy to clean in the dishwasher.

Available in gloss white, with a thermalshock resistant glass jar, the Mastermix looks stylish on any kitchen counter. Furthermore, its two-litre capacity means one jar can easily serve a family of six. The Tefal Mastermix is one of six food preparation items within Tefal’s new White Collection.

Available to buy now from Argos, more information can be found at www.tefal.co.uk

Taking part couldn’t be easier – simply enter online at www.mumssurvivalguide.net/tefal by 30th June 2016 for your chance to win one of these two fantastic prizes!!

No purchase necessary. The winners will be the first 2 names drawn at random. The winners will be notified no later than 7th July 2016. The judges’ decision will be final and the competition is not open to employees of LincolnBrody, Tefal or their agents. By entering into the competition you agree to receive future marketing and promotional information from Tefal and Lincolnbrody. If you do not wish to receive future information please indicate this on your entry. Please refer to the full terms and conditions at www.lincolnbrody.co.uk/competitions

WIN a set of mini games with Orchard Toys!

Win a set of mini games with Orchard Toys!

Leaders in educational games and jigsaws, Orchard Toys, are giving one lucky reader the chance to win a set of their new range of mini games.

The collection of six small, portable and travel-sized games are perfect for both at home and on the go. Based on traditional family favourites, the range gives classic games a fun ‘Orchard Toys’ twist!

Dinosaur Dominoes is a fun dinosaur-themed game with cute, colourful dinosaurs that both girls and boys will love.

Featuring 28 colourful dominoes, children will enjoy talking about the different types of dinosaurs they can see on the cards!

Little Bus Lotto is an animal-themed lotto game featuring 24 animal characters who all want to board the Orchard Toys bus! While children collect animal passengers, they will also love seeing and talking about what activities they are up to on the bus.

Jungle Snakes & Ladders is a jungle-themed mini version of the popular family favourite. Players must avoid the slithering snakes to climb the ladders to the finish line and join the cheeky monkeys!

Based on the classic game of Beetle Drive, Build a Beetle features four smiley and quirky beetle characters which children must match, body part by body part. Fun and laughter are guaranteed as players try to be the first to build their beetle!

Crocodile Snap is a fun twist on the traditional game of snap, with quirky animal characters including superhero crocodiles and gorillas drinking tea! Players shout out ‘snap!’ for matching pairs, but when they spot a pair of crocodiles they mustin ‘snap’ their arms instead!

Leaders educational games and jigsaws, Orchard

Toys are giving one lucky reader the chance to win a set of their new range of mini games.

Penguin Pairs features 32 colourful shaped penguin charThe collection of six small, portable and travel-sized games are perfect acter cards to match. Suitable as a single player activity or for both at home and on the go. Based on traditional family favourites, a multi-player game, children will love matching the quirky the range gives inclassic games a fun penguin characters their cool costumes from‘Orchard around the Toys’ twist! world! Dominoes is a fun dinosaur-themed Dinosaur Build a Beetle, based on the classic game game with cute, colourful dinosaurs that both girls of Beetle, features four travel size smiley and Theboys miniwill games champion of being and love. Featuring 28Orchard colourfulToys’ domi-values quirky beetle characters which children must fun and educational, to the both parent and child.body part by body part. Fun and laughnoes, children will enjoy appealing talking about different match, For your chance they to win of 6cards! fantastic games, simply types of dinosaurs canone see set on the ter are guaranteed as players try to be the first enter online at: to build their beetle!

Crocodile Snap is a fun twist on the traditional www.mumssurvivalguide.net/orchardtoys by 30thJune game of snap, with quirky animal characters Little Bus Lotto is an animal-themed lotto 2016. including superhero crocodiles and gorillas drink- game featuring 24 animal characters who all Usual T&CS ing tea! Players shout out ‘snap!’ for matching want to board the Orchard Toys bus! While chilpairs, but when they spot a pair of crocodiles dren collect animal passengers, they will also they must ‘snap’ their arms instead! love seeing and talking about what activities they are up to on the bus.

Penguin Pairs features 32 colourful shaped penguin character cards to match. Suitable as a single player activity or a multi-player game, children will love matching the quirky penguin characters in their cool costumes from around the world!

The mini games champion Orchard Toys’ values of being fun and educational, appealing to both parent and child.

Jungle Snakes & Ladders is a jungle-themed mini version of the popular family favourite.

Players must avoid the slithering snakes to climb the ladders to the finish line and join the cheeky monkeys!

For your chance to win one set of 6 fantastic games, simply enter online at: www.mumssurvivalguide.net/orchardtoys by 30th June 2016 No purchase necessary. The winner will be the first name drawn at random. The winner will be notified no later than 7th July 2016. The judges’ decision will be final and the competition is not open to employees of LincolnBrody, Orchard Toys or their agents. By entering into the competition you agree to receive future marketing and promotional information from Orchard Toys and Lincolnbrody. If you do not wish to receive future information please indicate this on your entry. Please refer to the full terms and conditions at www.lincolnbrody.co.uk/competitions

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Educational

Playtime MATTERS With thanks to Dr. David Whitebread, Dr. Sara Baker and Dr. Jenny Gibson, PEDAL Research Centre, University of Cambridge

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Most of us love playing games and puzzles and for toddlers and young children the main motivation is to have fun. The good news is that whilst your little ones are enjoying themselves they will also be learning many new skills.

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laying games and working out puzzles are vital education tools for toddlers and young children.

In fact, according to Dr David Whitebread, developmental cognitive psychologist and early years specialist at Cambridge University’s Faculty of Education, “Play in all its rich variety is one of the highest achievements of the human species. It underpins how we develop as intellectual, problem-solving, emotional adults and is crucial to our success as a highly adaptable species.”

One of David’s current research projects is PEDAL (Play in Education , Learning and Development). The guiding focus of the centre’s work is to develop substantial research concerned with the role of play and playfulness in young children’s learning and development, and the potential of play-based approaches within educational contexts. The kinds of skills and accomplishments that are widely recognised as being vital components of 21st century educational provision, including critical thinking, problem-solving, interpersonal abilities, emotional resilience and creativity, have all been linked theoretically and empirically to playfulness and playful learning.

PEDAL has been established with a £4 million grant from the LEGO Foundation which will also fund the leadership role of the LEGO

Professorship of Play in Education, Development and Learning.

Recognising the importance of play is not new: over two millennia ago, Plato extolled its virtues as a means of developing skills for adult life, and ideas about play-based learning have been developing since the 19th century.

But we live in changing times, and Dr Whitebread is mindful of a worldwide decline in play. “Over half the world’s population live

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Play in all its rich variety is one of the highest achievements of the human species www.mumssurvivalguide.net

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Children learn best through play...this has long-lasting consequences for achievement and well being

in cities. Play is curtailed by perceptions of risk to do with traffic, crime, abduction and germs, and by the emphasis on ‘earlier is better’ in academic learning and competitive testing in schools.

“The opportunities for free play, which I experienced almost every day of my childhood, are becoming increasingly scarce.

Today, children’s free time is often much more scheduled and supervised. Recent studies have shown, however, that children who have more unstructured time at home and fun with their family settle into school better and become more powerful learners.”

Together with Dr Sara Baker, Dr Jenny Gibson and a team of researchers, they hope to provide evidence on the role played by play in how a child develops.

“A strong possibility is that play supports the early development of children’s self-control,” explains Dr Baker.

“These are our abilities to develop aware-

Making Learning Fun Over the years, many child psychologists have championed the importance of learning through play. Children use play to make sense of the world through communication, recognition and problem solving.

A fantastic way to teach these key skills is by playing games and jigsaws. Best known for ‘learning made fun’, Orchard Toys’ range of games, jigsaws and activities appeal to children through colourful characters and fun gameplay which actively encourages discussion, observation, social skills and imaginative play. That’s why they’re loved by both parents and children.

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ness of our own thinking processes – it influences how effectively we go about undertaking challenging activities.”

In a study carried out by Dr Baker with toddlers and young pre-schoolers, she found that children with greater self-control solved problems quicker when exploring an unfamiliar set-up requiring scientific reasoning, regardless of their IQ. “This sort of evidence makes us think that giving children the chance to play will make them more successful and creative problem-solvers in the long run.”

If playful experiences do facilitate this aspect of development, say the researchers, it could be extremely significant for educational practices because the ability to self-regulate has been shown to be a key predictor of academic performance.

Dr Gibson adds: “Playful behaviour is also an important indicator of healthy social and emotional development. In my previous research, I investigated how observing children at play can give us important clues about their well being and can even be useful in the diagnosis of neurodevelopmental disorders like autism.”

Dr Whitebread’s recent research has involved developing a playful approach to supporting children’s writing. “Many primary school children find writing difficult, but we showed in a previous study that a playful stimulus was far more effective than an instructional one.” Children wrote longer and better structured stories when they first played with dolls representing characters in the story.

In the latest study, children first built their story with LEGO, with similar results. “Many teachers commented that they had always previously had children saying they didn’t know what to write about. With the LEGO building, however, not a single child said this through the whole year of the project.”

Playing games and puzzles can help children develop the following skills: Hand-Eye Coordination When children pick up, turn and replace pieces of a puzzle, they are learning the connection between their hands and their eyes

Problem Solving The skill of effective problem solving is a valuable and important one. As children work out which pieces fit or don’t fit they are developing the ability to solve problems.

Memory Simple jigsaws and other types of puzzles may help enhance a child’s memory. For example, a child will need to recall the size, colour and shape of various pieces as he or she works through the puzzle. If a piece doesn’t fit, the child sets it aside; but he or she will need to remember that piece when it is needed.

Fine Motor Skills Similar to the way hand-eye coordination is achieved, puzzles provide the opportunity for

children to develop fine motor skills. Not to be confused with gross motor skills such as walking, fine motor skills require small, specialized movements that puzzles provide. Fine motor skills are necessary for handwriting and other important achievements.

So the recommendation here as parents is not to underestimate the importance of play – doing puzzles, playing games and having fun is just as important educationally as academic work – possibly more so! As Dr Whitebread says “Somehow the importance of play has been lost in recent decades. It’s regarded as something trivial, or even as something negative that contrasts with ‘work’. Let’s not lose sight of its benefits, and the fundamental contributions it makes to human achievements in the arts, sciences and technology. Let’s make sure children have a rich diet of play experiences.”

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You can keep up to date with the latest news from the PEDAL Research Centre and join their mailing list by sending an email to pedal@educ.cam.ac.uk Follow PEDAL on Twitter @PedalCam

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Let’s not lose sight of its benefits, and the fundamental contributions it makes to human achievements in the arts, sciences and technology.

Health & Wellbeing

Bed It’s time for

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Sleep plays a critical role in immune function, metabolism, memory, learning, and other vital areas and having a child who can’t sleep can seriously compromise a good night’s rest. Sleep Specialist, Andrea Grace, tells us how we can avoid long term sleepless nights.

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hen you have a brand new baby, you can expect some sleepless nights – it’s all part of the deal. For many of us though, those disturbed nights will either continue or re start as our babies grow into toddlers and can persist right up to school age and beyond. Having a child or children who can’t sleep can have a disastrous effect on any mum or dad’s health, career, social life and love life [not to mention appearance.] Everyone in the family benefits when children sleep well - especially the children themselves. Here are some facts:  Sleep strengthens children’s immune systems and improves their concentration skills - i.e. gives you healthy, brainy kids.  The most intense period of growth hormone release is during sleep - having a good diet is only part of what makes them tall and strong.  Kids need some quiet time and their own space at the end of a busy day; just as you do. There is no need to feel guilty about wanting “me” time.  They also need parental boundaries, in order for them to feel safe and nurtured - it’s right that you should be in charge.

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❸ A im to always place them` into their cot/bed whilst they are awake. It is alarming for them to wake in the night to find that they are no longer in your arms. [Or on the sofa.]

❹ R emember that it is normal and healthy for all of us to wake several times during the night due to the sleep cycles. Children are no exception and those who are able to ‘sleep through” are generally those who go to sleep independently at the beginning of the night.

❺ G et the daytime naps right. Your baby or

Turn off the TV and telephone and give them your undivided attention.

This will help them to fall asleep feeling secure and happy.

child needs to be tired at bedtime but not overtired. Encourage naps during the morning and early afternoon, but avoid very late afternoon sleeps if your baby has difficulty settling to sleep at night. By the age of 4 or 5 years, children tend not to need to nap any more.

❻ N ever send children to their bedroom as a punishment. Don’t automatically give sweets as treats or rewards.

❼ A ccept that when your family is growing up, you’re going be tired. So go to bed early, go easy on the wine/coffee and other stuff that affects your sleep. Learn to take advantage of the times when your baby is napping to put your own feet up. This way you will be better prepared to rise to the challenge of their demands.

If you’re worried about the sleepless nights in your family, here are some tips:

Andrea’s 10 point plan for a good night’s sleep

them your undivided attention. This will help them to fall asleep feeling secure and happy. nce your baby or child is settled, take a ❿O

❶ F rom the earliest weeks right up to teens, a lovely consistent bedtime routine for your child will help them to feel both sleepy and safe. For little ones, include a nice warm bath, and lots of loving contact with you. It is a wonderful investment of your time and energy to help your child go to sleep feeling happy and content.

few moments to care for yourself. Even though you might be beyond tired, reward yourself with a nice warm bath, a good film or book and an early night!

❽ P rovide plenty of fresh air and stimulation for your baby or child during the day. Not only will this provide vital clues to help establish a day/night sleep schedule, but it will stimulate the sleepy hormones and aid restful sleep. ake bed time a happy time of day! Even ❾M though you might be at your most exhausted and ready for a break, try to take the time to show your child just how much you love them. Turn off the TV, telephone etc. and give

Remember, that as the parent of a sleepless child you are not on your own. If it all feels like too much and you can’t even face the prospect of putting the above plan into place, you should see your GP or health visitor about getting some expert support. M Andrea Grace, mother of 4, independent health visitor and sleep expert.

Author of “Andrea Grace’s Gentle Sleep Solutions.” [Hodder] www.andreagrace.co.uk Copyright Andrea Grace March 2016

Andrea Grace - Sleep Specialist ❷ T ry to avoid allowing babies & toddlers to fall asleep over the bedtime milk feed.

Introduce a little familiar picture book to look at together after the feed and before putting them into the cot. This will break the milk/ sleep association, so common in sleepless babies. Babies who are over 6 months old and are gaining weight nicely rarely require a feed during the night.

Andrea is a trained health visitor, nurse and mental health nurse. She is also the mother of four children.

She specialises in gentle, child centred techniques, which respect the values and parenting styles of each individual child and family.

As a leading authority in her field, she is frequently seen on TV and in the press.

Her work is recognised by professional as well as families.

Andrea’s sleep clinic is based in London’s Harley St but she offers individual consultations both nationally and internationally via Skype, Facetime and telephone.

She is the author of “Andrea Grace’s Gentle Sleep Solutions” [Hodder 2012], www.andreagrace.co.uk

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Giving wrigglers on the move 1 of their 5 a day Donâ&#x20AC;&#x2122;t get in a tangle with treat time, pick up a pack of Fruit Wriggles and give your little one something tasty to twiddle and twist. Made with ripe fruit magically made into wonderfully tasty wriggles perfect for any time of the day. Available in strawberry, apple and tropical.

Find us in the baby aisle.

Join us at www.kiddylicious.co.uk Follow us KiddyliciousUK

Like us KiddyliciousUK

Snack

Mum’s Advertorial What your baby eats during the first 1000 days of life from conception to 2 years old can have a significant impact on their health and wellbeing throughout their life.

STEPPING STONES

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t Kiddylicious we believe that snacks play an important part in your baby’s developmental and nutritional needs and affects their attitude towards food and eating. We’ve developed a simple guide to show you how.

We also know there’s no such thing as one size fits all. All children grow and develop at different rates– it’s what makes us all individual, so the age ranges listed here are just a guide.

Step 1 – babies (from 6 mths) Snacks for first taste and texture adventures By 6 months babies should have doubled their birth weight and by 12 months they should have tripled it. Babies also need to learn to chew and swallow, self-feed, enjoy new tastes and textures and eventually learn to bite!

Melt in the mouth snacks with mild flavours are perfect for little mouths and taste bud exploration. Kiddylicious gently baked rice Wafers, are a popular way to introduce solid food.

From 6-12 months, introducing new foods is often relatively easy so the more flavours, tastes and textures you offer to your baby, the more food varieties they are likely to accept as they grow older.

Including different textures encourages them to learn to chew. This can aid speech development.

Firmer textured snacks can often help to sooth sore gums – in the same way as teething rings.

Step 2 – toddlers (from 12 mths)

Step 3 – Pre-schoolers (from 2.5 yrs)

Snacks for energy refuelling and learning to love veg

Snacks for energy and learning to make ‘healthier’ choices

Energetic toddlers grow fast and can’t get all the energy they need at meal times because their tummies are still tiny. So they need to eat regular snacks throughout the day wherever they are.

You can tell when a toddler needs refueling!

Signs of hunger include crying and reaching out for foods. They may also get irritable or a little tired too.

As pre-schoolers start to exert their independence their snack choices can be influenced by lots of different factors.

Sticking to a routine with food This is important as it helps children to learn when to expect food and when they will go without any. Allowing children to graze all day can override natural hunger and fullness cues, which are important in the regulation of energy intake. At 12 months, children will have almost DOUBLE the energy requirements of an adult (per kg of bodyweight).

Portion-controlled Kiddylicious snacks are an ideal way to keep your toddler topped up.

❶ What they see you and the rest of the family eating

❷ Experiencing what other children are eating at nursery, playschool, play dates and parties

❸ Other carers, like grandparents or child minders, feeding them

❹ What they see advertised on TV or online ❺ Brands with fun packaging shapes and tastes that they enjoy.

Topping up fussy eaters Between 2 and 4 years many children start rejecting new and even previously enjoyed foods and go through a ‘fussy eating’ stage. This is fairly normal, but it’s important to keep offering foods that are rejected, as repeated exposure to these foods has been shown to increase a toddler’s acceptance.

During this stage, offering plenty of different textures, tastes and flavours is important to increase your child’s food repertoire. Healthier snacks can play a role in this too, as children who aren’t eating much at mealtimes, can often top up on energy and nutrients at snack times in-between meals.

For more information visit www.kiddylicious.co.uk

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Mum’s Educational

Encourage your child to love reading this summer... ❝ it inspired my son

to read over the summer when he was losing interest in reading at school ❞ Jane, parent, Stockport

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e all know that children’s reading can ‘dip’ during the long school holidays. But the annual Summer Reading Challenge, created by national charity The Reading Agency, gets a whopping three quarters of a million children into libraries each summer, keeping up their reading skills and confidence.

If your child’s aged between 4 and 11, there’s a summer adventure waiting for them as soon as school finishes.

The theme for the 2016 Summer Reading Challenge (or the Tesco Bank Summer Reading Challenge as it is known in Scotland) is The Big Friendly Read, linking up with the global, yearlong Roald Dahl 100 celebrations to honour the world’s No.1 storyteller. It will feature some of Roald Dahl’s best-loved characters – giants, cats, ghosts and many more – together with the amazing artwork of his principal illustrator, Sir Quentin Blake. Invention, mischief and friendship are all topics explored in both Roald Dahl’s books and The Big Friendly Read, which will encourage children to expand their reading by exploring similar themes across the best contemporary writing for kids.

But they can read whatever they like to

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complete the Summer Reading Challenge – including fact books, joke books, picture books, audio books – just as long as they are borrowed from the library. There’s even a special, online Book Sorter where they can find books recommended by other readers of their own age, and chat about their own favourites.

Or they can have a browse through the 72 titles in the Big Friendly Read book collection.

There are two lists – one for younger children and one for older children: many of the books are new reads which will be published this summer, and many of them will be displayed in libraries while the Summer Reading Challenge is running.

Every time your child finishes a book they’ll get stickers and rewards and there’s a certificate for everyone who completes the Summer Reading Challenge. It is open to all school children of all reading abilities – they can sign up at their local library as the school summer term ends and the holidays begin.

Most libraries also run Summer Reading Challenge activities for pre-schoolers, and there are and there are staff on hand to offer advice and support. summerreadingchallenge.org.uk There’s no charge to participate so why not pop down to your library? Because everything changes when you read... M

Mum’s Survival Guide

‘Do You MIND?!’

In our fast-paced world, social niceties are disappearing.

Martina Fowler tries to rise above it all...

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hoopee! The weekend is approaching, and you’ve got a friend, Sadie, and her daughter coming to lunch. It’s been in the diary for weeks, so you email to check arrangements.

She’s (slightly) apologetic. She’s exhausted, and doesn’t feel up to coming over. How about you come to her instead?

You’ve already shopped for food, and you made the three-hour round trip to hers only a couple of weeks ago, but you swallow your irritation. Come Saturday morning, the kids are rounded up, and you’re all on the point of leaving when Sadie calls. Sorry – she let her daughter have a sleep-over the night before, and she won’t be up to visitors. She’s exhausted. Can we cancel?

You hang up. Fortunately for them, the kids have scarpered, and you don’t have a dog, so you go into the kitchen and kick the fridge instead. Hard.

It’s not just that you’re annoyed by having rearranged your plans, and then been blown out for no great reason. It’s that Sadie does this kind of thing all the time.

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We all know that modern life can be incredibly demanding, but I find inconsiderateness in other people increasingly irritating. But, like most of us, I try to laugh it off.

Turns out we all know a Sadie. ‘I call friends like these serial bailers,’ says Rachel, 40. ‘It’s always for a flaky reason – bit of a cold, too tired etc.’

‘I’ve got a friend who’s cancelled the last three times we were supposed to meet,’ says Anna, 42. ‘She has a lot on, but it’s really frustrating, especially when you don’t get out a lot, and you were looking forward to putting some nice clothes and lippy on.’

We all know that modern life can be incredibly demanding, but I find inconsiderateness in other people increasingly irritating. But, like most of us, I try to laugh it off.

Grumpiness seems to equate to getting older – none of us want to be that sour-faced lady tutting at people on public transport, apparently for the crime of being young. Especially, since despite my thickening waistline and crow’s feet, I try to convince myself I look at least twenty years younger – a tendency another friend refers to as ‘Gisele Bundchen Syndrome.’

Being a Grumpy Old Woman is not attractive. But, hell, it’s cathartic. So I’ve done us all a favour by rounding up a collection of Social Bugbears.

1. The ‘Surprise Guest’ You meet up with one of your oldest friends.

You haven’t seen her for months and you’re excited about catching up over dinner, and sharing confidences. ‘Oh, by the way, Mel’s coming – remember her?’ she announces, waving to one of her colleagues approaching across the pub.

Smiling hard, you peer into your glass, frantically channeling your inner Gisele.

‘It’s really annoying if you haven’t seen someone for a while, and then they invite someone along without consulting you,’ says Kat, 39. ‘I know quite a few people who do this,

so maybe I’m being unreasonable – but I just find it rude, as if it would be too boring to see me on my own.’

2. ‘Shall We Have The Vegetarian Mezze?’

Your friends are grouped picturesquely around a table in the sunny courtyard of your local Greek restaurant. You’ve all either come from work or rushed from home leaving hubby looking after the kids. You’ve already checked the menu online and know what you’re having (what – you mean not everyone does this?)

One of your friends is a vegetarian. Everyone is studying the menu (hurry up - what’s wrong with them?) ‘Ooh, look, mezze!’ someone says.

‘We could have the vegetarian...’

You smile hard, while mentally overturning the tables, smashing every plate on the premises in a non-customary Greek way, and menacing the Not a lamb kebab diners with a bottle of ouzo. If you think a couple of dolmades and some hummus are going to cut it, think again, mate – I’m tired, I’m hungry, and I’m having the lamb, if I have to butcher and spit roast it myself. Sorry, Gisele, you don’t get a look in on this one.

3. Will You Bloody Listen!

‘I’ve got a couple of friends who can’t let you get to the end of a sentence without grabbing hold of something you’ve said and using it as a springboard to bounce off on a tangent,’ says Alice, 41. ‘So say I’ll start telling a story about my son. I’ll say something like ‘You should have seen Jack the other day, he...’ The other person will jump in with ‘How is Jack? Has he found somewhere to live yet? Is he still going out with that girl? ‘I then have to drop whatever I was about to say to answer the new questions, which wouldn’t be so bad, except as soon as I do that it will trigger more questions, and more tangents. It’s so frustrating.’

When Gisele speaks, I bet people listen.

So there you have it. At the end of the day, if only everybody could be like me and her.

Not necessarily Brazilian supermodels.

Just perfect.

You’re welcome.

M Not www.mumssurvivalguide.net

15

Health & Wellbeing Quite simply, there is no better motivation to shed a few pounds and feel great this summer than joining the pink army to help beat cancer sooner!

Lauren Pope supports Race for life

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www.mumssurvivalguide.net

Get Fit, Lose Weight

& Cancer Research UK’s Race for Life urgently need women to sign up to a 5k, 10k or Pretty Muddy event, in partnership with Tesco, and help beat cancer sooner.

Join the Pink Army and run, walk and charge: enter at raceforlife.org You can also call the hotline on 0300 123 0770 and follow Race for Life on twitter twitter.com/raceforlife or join the Race for Life Facebook community facebook.com/raceforlife

Help Beat CANCER! C

ANCER Research UK is urging women nationwide to join the Pink Army by signing up to a Race for Life 5K, 10K or Pretty Muddy event, in partnership with Tesco.

Hell hath no fury like a woman in pink and as summer approaches, the charity is inviting women nationwide to gather their friends and family and unite against cancer at one of over 300 female only events taking place across the UK, to help bring forward the day when all cancers are cured.

You can walk, run or charge the 5 and 10K courses, or you can get your hands dirty by taking on the Race for Life Pretty Muddy event - a 5K muddy obstacle course designed to put you through your paces whilst having heaps of fun!

If you are looking for an extra challenge, the Race for Life half and full marathon

return for the second year this autumn.

Everyone taking part in Race for Life has their own story and by uniting in their common goal, women across the UK will raise vital funds for Cancer Research UK. Over the past 21 years, more than seven million women have taken part in Cancer Research UK’s Race for Life, raising over £548 million to fund the charity’s life-saving work. But it does not stop there. In 2016 Cancer Research UK hopes that Race for Life will raise over £55 million so that it can keep on fighting until cures for all 200 types of cancer, affecting men, women and children, are found.

For further information about Cancer Research UK’s work or to find out how to support the charity, please call 0300 123 1861 or visit www.cancerresearchuk.org. Follow us on Twitter and Facebook

Amy Childs and friends getting Pretty Muddy! www.mumssurvivalguide.net

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Health & Wellbeing

Donâ&#x20AC;&#x2122;t think youâ&#x20AC;&#x2122;re fit enough to take on the Race for Life challenge?

Jessie Pavelka, Fitness Expert and Personal Trainer who specialises in working with people who are on their weight loss and fitness journey, tells you how to get both fit for life and Race for Life!

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www.mumssurvivalguide.net

How do you think events like Race for Life encourage more women to get fit and why are they a good incentive?

A lot of people need something to kick start a new fitness regime. Race for Life is a perfect way to not only have a fitness goal to aim for, but raise money to help beat cancer sooner. Not everyone can wake up one morning and run 5k. It takes dedication and events like Race for Life can help people reach their goals.

Can you talk us through a few of the exercises you used when holding a special Pretty Muddy training session for Race for Life and what they are good for?

We did lots of athletic, agility driven exercises like high knees, shuffles, back peddles, and bear crawls, using just body weight. If you can control your own body and move and lift it, it’s a great way to prepare for an obstacle course like Pretty Muddy.

What are your favourite five exercises and why?

❶ R unning – if you’re trying to lose weight or maintain your weight loss, running is a great way of doing this. Most people hate running when they first start, but soon fall in love with it

❷ C lean and press – it’s explosive uses both your upper and lower body and engages the core

What tips do you have for women starting out with exercise?

❶ Don’t be afraid to lift weights. Many women worry they will become bulky through weight training but it actually increases lean muscle mass, which is key to staying trim. Depending on your age, if you can pick up weights, you will also increase bone density and raise your metabolism which makes your body burn fat more efficiently

❷ Don’t be afraid to challenge yourself. Start out by walking and build up to jogging and then running as you begin to find yourself getting fitter

❸ Do some sort of movement every day. Even if it’s just a 20-minute walk or a yoga class. The more you move, the healthier you become

What are the best tips you can provide for effective weight loss?

❶ Throw your scales away. Some people weigh themselves every day and become obsessed with the numbers. But scale readings going up or down might not mean you’ve lost body fat – it could be water loss. Plus, any resistance work will mean you’re gaining lean muscle which weighs more so, although you are getting leaner, the scales won’t necessarily go down

❷ Skinny is no longer the focus now – strong is. The more lean muscle you have, the more calories you’re burning throughout the day

Why do you think so many women struggle to lose weight/stay in shape?

❸ B urpees – because you can do them anywhere and they burn a lot of calories as well as helping to build strength

❹ Squat jumps – great for toning the butt and legs as well as raising the heart rate.

You can add progression to them too by squatting lower or jumping twice

❺ C ardio ‘quickies’ – in between using weights, add 30 seconds of cardio to get your heart rate up by doing some high knees or star jumps. This is interval training and puts your body into an anaerobic (fat-burning) state temporarily before you return to your weight -training round

If you’re starting out on a weight loss journey, the beginning is really exciting because you’re in the honeymoon period. You lose a lot of weight because all of the fluid in the muscles and organs is secreted. Then it turns to real weight loss, where you start to lose fat and that’s when it becomes harder and you wonder why it’s no longer dropping off. You then need to start challenging yourself, like signing up to a Race for Life event, and changing your routine so your body doesn’t get bored and you maintain that weight loss.

What advice can you give for women taking part in Race for Life this year who aren’t used to running?

Get out the door and get moving. Get used to walking first and you will become more confident. Then move onto a gentle jog – start with 100m and build it up and all of a sudden you’ve reached 5k. Listen to your favourite music while you run or go along a scenic route so you really motivate yourself.

And for those battling cancer or having just recovered from it, how beneficial can exercise be for them and what kind of workouts would help boost their immunity?

Exercise is one of those things that will put a healthy stress on the body if you do it right.

So for someone who is trying to overcome cancer or has beaten cancer, moving, no matter how little, is a way helping them get through tough times. Exercise boost mental as well as physical wellbeing.

So there you have it – get fit, lose weight, feel great AND raise money to help beat cancer. Let’s do it! M Jessie Pavelka is supporting Cancer Research UK’s Race for Life. Join the Pink Army and take part in one of 300 nationwide 5k, 10k or Pretty Muddy events, enter now at raceforlife.org Consult your GP before starting a new exercise plan For more tips visit http://www.nhs.uk/ Livewell/c25k/Pages/couch-to-5k.aspx

Anita Active Extreme Control sports bra

ON TEST

It’s important to feel comfortable whatever activity you choose to take up and Mum’s reader Marie, 32 from London, put the Anita Active star bra through a vigorous workout – or so she claims!

❝

Marie said. It’s bra-shaped and the size (medium) fits me snugly and gave me both comfort and definition! Made out of high-quality material, it supports perfectly on the running machine but doesn’t restrain or give red marks after exercise – well worth the price.

❞

Available at Figleaves in new Rio colourway

www.mumssurvivalguide.net

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Mum’s Survival Guide

To Date

AGAIN What’s it like to look for love on the internet when you’re a single parent of a certain age?

By Martina Fowler

F

or many singletons no longer in the first flush of youth, the idea of ‘marketing’ yourself to total strangers over the internet in the quest for love is slightly terrifying – especially if you’ve got kids to consider. But, unless you suddenly lock eyes with Paul from Accounts over the office photocopier, and start to see him in an entirely new light, that’s how many of us will meet a new partner these days – even if you do have to kiss a few virtual frogs first.

‘Note to self: if you are going to do internet dating, and some people’s pictures aren’t full length, learn to read body weights in both

❝

Internet dating is so two dimensional – if I don’t like the look of a bloke I can’t be bothered,’ says Paula, 36

metric and imperial,’ warns Natasha, 39. ‘It can save some nasty shocks when you turn up to meet someone...’

Natasha only goes on dates when her kids are staying with their father – but for one man she met, things were a little too close to home for comfort.

‘When he realised I lived a few doors down from his mother, he’d park round the corner, so she didn’t see his car outside my house!

‘I met another guy, who I knew was dating more than one woman at once. But I put up with it, convincing myself I was the favourite.

Still, I didn’t see the funny side when he rang me from a train, saying he was on his way home from work. In the background, I could hear the train stations being announced... heading in the opposite direction from his home.

Eventually, he admitted he was off to meet another woman.’

‘Internet dating is so two dimensional – if I don’t like the look of a bloke I can’t be bothered,’ says Paula, 36. ‘If they were posing in a room with bad taste in curtains, for instance, I’d think “Oooh, can’t go out with someone who’d live with curtains in their house like that.” And blokes wearing V-neck T-shirts – that’s my pet hate. Or taking a selfie with a load of dirty washing and mess behind them. All material things, but it puts me off.

Dating Tips for Single Parents ❶ It’s a marathon, not a sprint. It’s tempting to throw yourself into the throes of infatuation, especially if you’ve been lonely. But Rome wasn’t built in a day, and neither are relationships. Don’t fall into bed straightaway. Remember there are such things as STDs, and, as Aretha Franklin says ‘Just a, just a, just a, just a…’

❷ As much as possible, keep casual dating out of sight of your children. Think about what kind of potential step-parent your date might be – and only introduce them to your kids when you know your relationship is serious.

❸ Be honest from the start that you have kids. But when you join a dating site mention that you have child(ren) that you adore, but keep it to one brief sentence.

Make the rest of the space all about you, for a change – your favourite books, film, foods. If things work out, there’ll be plenty of time for your date to figure out how much you love your offspring.

www.mumssurvivalguide.net

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tly n e d n e Indep dards

ed stan ming v o r p p a and far d o o f r fo r.org.uk o t c a r t d www.re

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‘Because I’ve got young kids going out on a date means getting a babysitter, and investing my free time and money on a night out, usually finding the person I’m meeting is wrong for me.

If I did the numbers game of the more men you meet the more likely you are to find Mr Right I’d have to go out at least twice a week – and I don’t have the money and the inclination to do that.’

‘Some of my anecdotes about internet dating are unprintable – I’ve had some real corkers,’ says Shelley, 41, who lives in Suffolk with her son. ‘A lot of men seem to like getting their willies out... and I am really not that sort of girl!’

One such willy-waver was Paul, who, says Shelley, looked nothing like his photo – but if only that was all... ‘He went to stick his tongue down

my throat as soon as we met. I said I was having a panic attack, and legged it. He then sent me a photo at 4am of his erect penis. Needless to say, I blocked him, and reported him to the site.’

So much for romance. But there was a happy ending for Josie’s internet dating adventures.

With an acrimonious divorce behind her, and two small children, the 43-year-old had almost given up on the idea of a relationship. But that changed when she met Rob. ‘We married three years ago, and I’ve never been happier.

The only thing is, Rob’s quite old-fashioned, and hates people to know we met on the internet. So if anyone asks, we bumped into each other in the queue of a museum cafe!’ M

❝

Because I’ve got young kids going out on a date means getting a babysitter, and investing my free time and money on a night out, usually finding the person I’m meeting is wrong for me.

SAFE Online Dating Whilst most people using dating sites are sincere and their reasons for joining are genuine, there are exceptions, so it is important to keep yourself and your possessions safe. Online dating can be a fun and rewarding experience and following these basic rules will help minimise any risks: ✓ Check that the dating site you are using is a member of the Online Dating Association (ODA).

Membership means that the site has to commit to an industry code of practice that includes honest communication with users, protecting their privacy and providing a mechanism for reporting abuse.

Inclusion of the ODA’s logo on the site indicates membership

✓ B e anonymous and never disclose any personal information on online dating sites

✓ Be careful when accessing your account from a public or shared computer so that others can’t view or record your password or personal information.

✓ Be wary of opening email attachments

✓ Ensure that you keep your internet security software up to date.

✓ Take your time getting to know someone before meeting them and trust your instincts M

from someone you have only just met

Going on a date? Here are the Online Dating Association’s recommendations: ✓ DO let friends or family members know where you’re going and when you’ll be home and keep them regularly updated

✓ DO meet in a public place with lots of people around

✓ DO use your own transportation to get to and from the date

✓ Watch your alcohol intake ✓ DO keep your purse, wallet, phone, and personal items with you

✓ DO take your mobile phone with you ✓ DO leave at any time if you feel uncomfortable, remember your safety comes first

✗ DON’T drink too much alcohol ✗ DON’T be tempted to meet at your date’s house

✗ DON’T leave your drink unattended For more advice visit www.getsafeonline.org and www.onlinedatingassociation.org

www.mumssurvivalguide.net

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Mum’s Kitchen

Maisbrod (Corn Bread) with Jarlsberg filling

Time for Cheese

Whether it’s a thick slab of cheddar melted over warm toast at lunchtime, finely grated parmesan adding some much-needed wow factor to a spag bol, or ripe camembert spread gently over a fragile water biscuit, cheese in its many forms is guaranteed to deliver a ‘feelgood’ shot to our taste buds. As the British Cheese Board quite rightly attests, if you have some cheese in the fridge you’re never far away from a delicious snack or an enjoyable meal!

T

o say cheese is one of the most versatile and varied foods would be erring on the side of understatement. Cheese is produced in many parts of the world in a huge number of varieties, flavours and textures. Eaten in moderation, it is one of life’s great pleasures. It is also nutritious and, as an ingredient, can add fabulous flavours to many dishes.

According to a recent British Cheese Board survey, 31% of adult respondents said that cheese is their favourite food! Not only do we enjoy it, but it also helps toward the intake of a number of essential nutrients required for good health. Hard cheese, for example, is a source

of calcium, which is essential for maintaining strong teeth and healthy bones. A matchbox sized portion of Cheddar (30g) contains 222mg of calcium, just over 30% of the reference nutrient intake (RNI) for adults. A 15g portion of Cheddar cheese will provide just over 30% of the RNI for 1-3 year olds and 19% for 7-10 year olds. H ard cheese is a source of protein, an important contributor to growth and development. A 25g portion of Cheddar provide 22% of the RNI for adults. C heese contains saturated fat. The government recommends for most individual’s in-

take of saturated fat should be reduced so that it accounts for 11% of food calories.

For that reason, the British Cheese Board recommends eating cheese in moderation as part of a healthy balanced diet.

Reduced-fat hard cheeses are available in most supermarkets. O ther key nutrients found in cheese include Vitamin B12 (which helps red blood cell formation, normal cell division and normal function of the immune system) and phosphorus, which helps maintain normal bones and teeth. C heese is a natural food source. (*source the British Cheese Board) www.mumssurvivalguide.net

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We are particularly cosmopolitan and dare we say it, rather sophisticated in our love of cheese. In a survey of 2,000 people conducted by Branston to mark last year’s British Cheese Week, the top 5 most popular cheeses were: Cheddar, Mozzarella, Red Leicester, Brie and Parmesan. Not very ‘Brexit’ Boris!

Cheese at

Cheese Myths There are a number of misconceptions about cheese. For example, people who are on a diet should stop eating cheese as it is unhealthy and full of fat. Wrong. According to the British Cheese Board, they say that, ‘yes, cheese does contain fat, but it also contains a number of other beneficial nutrients and, as a whole, has not been found to have a negative effect on weight’. In fact, a recent report form the National Obesity Forum and the Public Health Collaboration has debunked the whole ‘fat is bad’ theory arguing ‘Eating fat does not make you fat’. It suggests that full-fat dairy including cheese can actually protect the heart. According to NHS Choices, cheese can form part of a healthy diet although it makes sense to keep track of how much we eat.

Like most things in life, moderation is the key. If you are trying to reduce your calorie or fat intake you can do so whilst still consuming moderate amounts of cheese as part of a healthy balanced diet. For example, try using stronger tasting cheese in your cooked dishes or sauces - you should get the same flavour but you’ll need less. Also, grating your cheese expands the volume and means you won’t need to use as much. Another option is to choose reducedfat hard cheeses, which usually contain between 10g and 16g of fat per 100g. A few cheeses are even lower in fat (3g of fat per 100g or less), including reduced-fat cottage cheese and quark.

How is it made?

Cheese is an incredibly natural food source and the basic principles involved in cheese manufacture have remained the same for over 1000 years.

Cheese is a masterpiece of taste and texture and in most cases has a unique and highly skilled process behind its production. It is typically made using the milk of cows, goats or sheep and the flavour and appearance of cheese is then dependent on the conditions in which it is made. Tweaks in the production process, the origin of milk, the presence of bacteria, the ageing process and the inclusion of additives, such as colourings and herbs, result in the many different varieties of cheese we find in our supermarkets.

With big thanks to our friends on the Tesco cheese team, here is a guide to the wonderful world of cheese available at Tesco!

The views expressed in this article are those of Lincolnbrody

Semi-hard cheese These cheeses are firmer, flavoursome, a little crumbly, and are often good for melting. Each country or area has its own semi-hard cheese – for example Colby, Jarlsberg, Herrgårdsost, Tilsiter, Gouda and Edam. Mature semi-hard cheese with a stronger taste makes a delicious snack. Semi-hard cheeses available at Tesco include Tesco Dutch Edam, finest* Gouda and finest* Cave Aged Swiss Emmental.

Top: Tesco finest* Reggiano Parmigiano – hard cheese Above: Tesco White Stilton with Mango & Ginger – hard Cheese Left: Jarlsberg, available at Tesco – semi-hard cheese

*Products are subject to availability in selected stores www.mumssurvivalguide.net

27

Hard cheese

Cheese at

These cheeses have been pressed to remove as much of the whey and moisture from the curds as possible, to ensure a long-lasting product. They may be matured for anything from 12 weeks in the case of mild Cheddar, up to two years or more in the case of vintage Cheddar, Parmesan or Manchego.

The aging gives them a dry texture, but also much more pungency and character. They have a long shelf life and will continue to develop their flavour as they age. Examples include finest* Reserve Swiss Gruyere, finest* Spanish Manchego and finest* Reggiano Parmigiano

Semi-soft cheese Semi-soft cheeses have pliable textures and fresh milk flavours. Some may also have a bit of pungency or sharpness. They’re great for snacking or desserts, and a few are heat-tolerant enough to be good cooking cheese. finest* Taleggio is a delicious example of a semi-soft cheese that’s also good for cooking.

Soft-ripened cheese The term “soft-ripened” is used to describe cheeses that are ripened from the outside in, so that they stay very soft or even runny at room temperature.

Most soft-ripened cheeses have a creamy texture. finest* Camembert and finest* Brie de Meaux fall into this category.

Wash-rind cheese Washed-rind cheeses are typically bathed in salted water, occasionally with the addition of wine, brandy, spirits, or herbs, depending on the traditions of each region. Examples include finest* Epoisses and finest* Morbier.

Blue cheese There are many varieties of blue cheese. Most on the market are made from cow’s milk, but there are both sheep’s and goat’s milk versions as well. The blue mould in these cheeses is most commonly from the bacteria penicilllium roqueforti or penicillium glaucum. A little bit of blue cheese goes a long way, but it’s well worth experimenting with.

Great examples include finest* Long Clawson Mature Blue Stilton, finest* Roquefort and finest* Italian Gorgonzola.

Fresh cheese Fresh cheese hasn’t been aged, and doesn’t have a rind. It should have a light, delicate, floral, milky perfume and a light, moist texture. Sometimes called fresh curd cheese, it can be made from any milk. Examples include Tesco Halloumi, finest* Barrel Aged Feta, (both firmer cheese) finest* Mozzarella di Bufala Campana (looser and more moist), Tesco Mascarpone and Tesco Ricotta (both creamy and spreadable).

And for little ones….let budding cheesemeisters try the Tesco100% cheddar dinosaur shapes for starters!

Top left: Tesco finest* Long Clawson Mature Blue Stilton – blue cheese Top right: Port Salut, available at Tesco – semi-soft cheese Above: Tesco finest* St David’s Gold cheddar – hard cheese Left: Tesco 100% cheddar cheese dinosaur shapes – children’s cheese

For more information on the world of cheese available at Tesco visit https://realfood.tesco.com/ our-food/a-guide-to-cheese.html For further information on the British Cheese Board and its members and the cheeses they produce go to www.britishcheese.com M

*Products are subject to availability in selected stores www.mumssurvivalguide.net

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Cheese at

Cheese with

ADDITIVES

Tesco stores stock a wide variety of additive cheeses that offer something for all the family, whether enjoying a chunk of cheese straight from the fridge, serving on a cheeseboard or adding a twist to a teatime favourite there’s a flavour for everyone.

There are 5 varieties offering a mix of fruity and savoury combinations which are delightful on their own or part of a simple recipe idea.

The Fruity Varieties

The Savoury Varieties

 White Stilton with Apricot

 Double Gloucester with Chive & Onion

 Wensleydale with Cranberry

 Cheddar with Scotch Bonnet Chilli

 White Stilton with Mango & Ginger

The savoury cheeses have very familiar additions. Chive and Onion, when grated can create the instant sandwich or jacket potato filling and the fiery Scotch Bonnet variant is wonderful melted onto toast or grated onto the top of nachos and heated to provide a flavoursome snack which is perfect for sharing.

These dessert cheeses have succulent fruit additions which complement the White Stilton or Wensleydale. Delicious on their own or cubed for snacking and lunchboxes. They can also be crumbled and mixed with crème fraiche or whipping cream and layered with fruit to create a quick and easy Knickerbocker Glory – the perfect treat for all that looks spectacular!

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www.mumssurvivalguide.net

The Cheese with Additives range offers delicious, time saving solutions for busy mums!

Cheese at

Parmigiano Reggiano,

the King of Italian cheese!

Parmigiano Reggiano or Parmesan is a nutritious cheese with a rich, fruity flavour. Most of you will know and love it grated over your favourite Italian pasta dishes such as spaghetti bolognaise. However, more and more cheese lovers in the UK are using Parmesan as an eating cheese like the Italians do and not just using it in recipes. It is often now served alongside the more traditional cheese board line up of Cheddar, Brie and Blue cheese.

Next time you have guests over try Tesco Finest Parmigiano Reggiano broken into bite sized chunks and drizzled with Balsamic Vinegar and served with a glass of chilled Prosecco.

Ingredients  A block or portion of Parmigiano Reggiano  Aged Balsamic Vinegar of Modena  A chilled bottle of Prosecco Break the parmesan into bite size chunks and arrange on a serving plate, place a small dipping dish next to it with some balsamic vinegar and let your guests simply dip the chunks into the balsamic and eat. Enjoy with a chilled glass of Prosecco. It really is that simple, and absolutely delicious!

Parmesan chicken bites recipe These cheesy Italian bites are an ideal snack for a summer party. Served with a zingy tomato salsa, they’ll be a hit with all the family. Chill any leftovers and pack them into your picnic basket for a tasty treat on a day out.

❶ P reheat the oven, gas 7, 220°C, fan 200°C. Put the flour, egg whites and breadcrumbs on to 3 separate plates. ix the Parmesan with the breadcrumbs un❷M til well combined. Dip each piece of chicken in the plain flour, then in the egg and then in the breadcrumbs, lightly pressing until the meat is well coated.

❸ P ut the breaded chicken fillets on a lightly oiled baking tray. Drizzle or spray over a little olive oil. Bake for 12 -15 minutes until the

breadcrumbs are crisp and the chicken is cooked through, with no pink showing when cut open.

Tip: Serve with a fresh tomato salsa. Chop 1 large tomato into small pieces, mix with 1/2 thinly sliced spring onion, a good handful of chopped coriander, 1/2 lime zested and juiced and season to taste, if you like.

Ingredients  50g (2oz) plain flour  2 egg whites, beaten  100g (3 1/2 oz) wholemeal breadcrumbs  25g (1oz) finely grated Parmesan cheese  1 x 600g pack chicken mini fillets  olive oil, for drizzling

Parmigiano Reggiano DOP The King of Italian Cheese ParmigianoReggiano DOP is produced exclusively in the Italian provinces of Parma, Reggio Emilia, Modena and parts of the provinces of Mantua and Bologna, on the plains, hills and mountains enclosed between the rivers Po and Reno and is still made in the same way today as when it was first produced nine centuries ago.

Tesco Parmigiano Reggiano cheese is produced by their supply partner Castelli in their dairies situated in the Provinces of Reggio Emilia and Parma, in the heart of the production area. The cheese contains only milk from the area, salt, rennet and of course – time. It takes a minimum of 12 months of

care and attention as the cheese matures before it can be called Parmigiano Reggiano.

For the past 70 years, since the granting of the PDO (Protected Designation of Origin), the final inspection of the cheese is carried out by an expert from the PR Consortium with the aid of a traditional hammer and skewer.

Only then can the cheese be granted its stamp of approval.

www.mumssurvivalguide.net

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Cheese at

St David’s Gold

Crafted cheddar cheese made to a distinct recipe, handed down through generations.

S

t David’s Gold cheddar is no ordinary cheese; it’s the rich creamy milk from cows that graze on lush fields overlooking the Pembrokeshire coast that makes it special.

This delicious taste relies on the unique characteristics of the rich milk; alongside the passion and expertise of cooperative farmers.

Not only that, St David’s Gold is made to a distinct recipe that has been handed down through generations.

To complete the process, careful maturing and hand-selection of only the best cheese ensures that St David’s Gold cheddar is always irresistibly rich, crunchy and full of flavour.

Respected cheesemaker of more than 41 years, Dai Lewis, said: “Our recipe has been

handed down through generations. It’s what gives St David’s Gold it’s rich, crunchy texture.

“Pembrokeshire milk adds a hint of sweetness to complete the unique flavour that shoppers love.”

St David’s Gold is made exclusively for Tesco by Ornua Foods; the UK’s largest supplier of pre-packed hard cheese. This premium product is matured for a minimum of nine months, developing a rich and complex flavour.

This complex flavour makes St David’s Gold the perfect addition to mealtimes; whether that be used in family favourites such as pasta bake or potato gratin, or eaten as part of a cheeseboard. M

Cheese Scone

PIZZA Serves 2-3 Base  1 tsp salt  2 tsp baking powder

 2 tbsp tomato puree

 50g (2oz) chopped butter

 6-8 cherry tomatoes, halved

7 5g (3oz) St David’s Gold Mature Cheddar, grated

1 tbsp red jalapeno peppers, drained from a jar

 2 eggs  2-3 tbsp milk (if required) Topping  1 tbsp olive oil 1 green pepper, de-seeded and roughly chopped  3 spring onions, washed

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and chopped 2 tbsp tomato ketchup (mix together with puree)

 250g (10oz) plain flour

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 6-8 slices of pepperoni  50-75g (2-3oz) St David’s Gold Mature Cheddar, grated Method

❶ Mix together the flour, salt and baking powder in a bowl. Add the butter and rub together to form

breadcrumbs. Add the cheese and mix thoroughly. Stir in the eggs and milk, mix to form a soft dough.

❷ Roll the dough out on a lightly floured surface to form a circle approx. 24cm in diameter. Transfer to a baking sheet.

❸ Heat the oil in a frying pan and stir fry the peppers and onion until soft, add the

pepperoni and stir over a gentle heat for a few minutes.

❹ Spread the ketchup mixture over the pizza base and top with the pepper mixture.

Scatter over the tomatoes and the grated cheese.

❺ Bake in the oven for 15 minutes until golden brown.

Serve with a salad.

Enjoy! M

Milk at

Milk ALTERNATIVES Milk to suit taste, health and dietary requirements!

Flavoured Milks Flavoured Milk is not only delicious and refreshing; it’s also one of the most nutritionally complete foods you can find.

It’s an excellent source of calcium, protein, and zinc, all of which help build and maintain healthy bones and teeth.

It is well known that childhood is an important time for building strong, healthy bones and this is why calcium and, therefore, milk are such vital parts of children’s diets. What is lesser known, is the crucial role that they play during teenage years. The body’s calcium requirements are greater between the ages of 13 and 18 than at any other time. Bones grow in both length and strength during this period, with 90% of the adult skeleton formed by the time you are 18.

Tesco flavoured milks are a great way to ensure your children are getting a range of important beneficial nutrients. Made from only 1% fat milk, and with less than 5% added sugar, the strawberry, chocolate and banana flavours meet the approved School Food Standards for Healthier Drinks (www.schoolfoodplan.com).

Dairy Free Milk

Goat’s Milk

Koko Dairy Free milk is a unique dairy free alternative to cow’s milk made with freshly pressed coconut milk.

It is palatable and versatile either as a refreshing drink, or can be added to tea & coffee without curdling. With a light fresh flavour that is remarkably close to ordinary cow’s milk Koko Dairy Free can be used in savoury or sweet cookery without dominating the flavour of the dish being prepared.

With only 2% fat and a high ratio of medium chain fatty acids, and only 27 calories per 100ml, it also represents a healthy option. It is suitable for anyone suffering from lactose intolerance, milk protein allergy, or who is simply seeking to reduce or eliminate animal based products in the diet. Being soya free as well it’s especially useful when soya (an allergen) needs to be excluded in addition to cow’s milk. It allows individuals and families to eat a normal, balanced diet.

St Helen’s Farm goats’ milk is the natural alternative for people who are avoiding cows’ milk in their diet. It is easier to digest for many people due to the different proteins and smaller fat particles in the milk.

Nutritionally, goats’ milk is very similar to cows’ milk, so you don’t miss out on all the vital calcium, vitamins and minerals that you expect from natural milk. Goats’ milk is versatile and can be used in hot drinks, cereals and cooking with great results.

St Helen’s Farm goats’ milk is all pasteurised and available either as whole, semi-skimmed or skimmed in 1 litre size cartons.

To find out lots more about St Helen’s Farm and why people love to drink goats’ milk visit their website at www.sthelensfarm.co.uk

Visit www.kokodairyfree.com *Products are subject to availability in selected stores

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Could you taste the difference?

Koko Dairy Free Original tastes remarkably similar to semi-skimmed cow’s milk, yet it’s totally free of dairy, soya, and animal fats.

Made from freshly pressed coconut milk its 2% fat content provides medium chain fatty acids (MCFAs) that are more easily digested than saturated animal fats.

Fortied with calcium and vitamins, it not only looks like ordinary milk, but you can use it in just the same way. In tea, coffee, with cereals and in cooking. The light, fresh taste won’t dominate the foods you make, so you’ll nd you can use it as a direct replacement.

Koko Dairy Free – a no sacrifice alternative to cow’s milk.

CUK-M-123

www.kokodairyfree.com

Mum’s Health

MILK and YOGURT T H E

F A C T S

Milk and Yogurt are staple foods of the British diet and are packed with nutrients which benefit us at every stage of our lives. They play a key role within a healthy balanced diet.

MILK Babies and toddlers Children grow very quickly during their first five years of life. They have high energy needs but only small stomachs, so they need nutrient-dense foods for optimal growth and development.

Health professionals recommend exclusive breastfeeding for the first six months of life.

After this, solid foods can be introduced gradually. Pasteurised milk and dairy foods can be introduced as your baby’s first foods alongside

❝

School age children can be impressionable so it is important for them to learn about eating the right types of foods and physical activity.

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breast milk or formula. However, cow’s milk solely as a drink should not be introduced until Baby’s first birthday.

Toddlers need a lot of their energy to come from fat sources – whole milk and full-fat dairy products provide them with enough energy essential for rapid growth. Children who are eating and growing well can have semi-skimmed milk from the age of two onwards. Skimmed or 1% fat milk are not suitable for children below the age of five.

Three toddler sized portions of dairy alongside other foods will provide enough calcium and iodine for growth and development. Milk also provides protein and phosphorous which are both needed for normal bone development in children.

Primary school children School age children can be impressionable so it is important for them to learn about eating the right types of foods and physical activity.

Milk continues to provide essential nutrients for growth and development, and can help protect teeth against dental cavities. Children should be offered milk at school to help them

meet their nutrient needs. Recommended dairy portion sizes for this age group are; 1/3 pint or 3/4 glass of semi-skimmed milk, a 150g pot of low-fat yogurt, or a small matchbox-size piece of hard cheese.

Teenagers For teenagers, this stage in their lives is when their calcium needs are the highest. Around 80% of the skeleton has formed by the age of 18 years. Bones develop quickly as they grow in length and density, so it is important for teens to consume foods rich in protein, calcium and phosphorus. A good diet in teenage years promotes healthy bones for later in adult life.

The recommended daily portion sizes for

? u o y h it w e e r g a is d k Does Cows’ mil

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Light & Refreshing

Easy to Digest

Any St Helen’s Farm fresh goats’ milk

Available from the chilled milk aisle in:

To the customer: This coupon entitles you to £1 off any St Helen’s Farm fresh goats’ milk from Sainsbury’s and Tesco only. One coupon may be used per unit purchased. Please do not attempt to redeem this coupon against any other product. Only original coupons will be accepted. Valid until 30/06/16.

To the retailer: St Helen’s Farm will redeem this coupon at its face value payment for any St Helen’s Farm fresh goats’ milk. St Helen’s Farm reserve the right to refuse payment against misredeemed coupons. Send your coupons to: Valassis Ltd, PO BOX 6199, Nuneaton, CV11 9HQ. No later than 30/09/16.

www.sthelensfarm.co.uk Consumer helpline: 01430 861715

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milk and dairy foods to meet calcium needs for teenage girls include; 1 glass semi-skimmed milk, a 200g pot of plain low-fat yogurt and a matchbox-size piece of hard cheese. Teenage boys need bigger portions (or an extra portion) to meet their daily calcium needs.

Adults Bones are still developing up to the mid-thirties, after this we begin to lose bone minerals and so it is essential to maintain calcium intake.

Pregnant and breastfeeding women particularly need to make sure they are meeting their nutritional requirements, especially because they are also passing on this nutrition to their developing baby. Although there is no need to increase consumption of calcium during pregnancy, demands are higher during breastfeeding (an additional 550mg of calcium per day is needed).

Women, and some men, over the age of 50 could be at risk of developing bone diseases.

During the menopause and hormonal changes, bone stores of calcium can be lost leaving bones at risk of becoming thin and fracturing. Osteoporosis begins to develop during teenage years as a result of poor nutritional intake but may not present itself until later in life.

YOGURT We buy it in plain and flavoured varieties, with separate toppings or layered with fruit puree yet with yogurt gaining popularity as a nutritious snack for the whole family do you really know the benefits of eating yogurt?

How is it made?

Yogurt is a dairy product that is made by fermenting milk. It’s so simple to make it can even be made at home! ● Pasteurised milk is incubated and then harmless bacteria are added. The bacteria converts naturally occurring milk sugar (lactose) into lactic acid, which causes the milk to thicken. ● The yogurt is left to settle until it reaches its desired level of acidity. Then it is cooled down and fruit or flavourings are added.

Some types of cultures in yogurt are good for our gut health and can help improve lactose digestion of yogurt in those who have difficulty digesting lactose.

When can yogurt be introduced to my child’s diet?

Yogurt is great for little ones, they can eat it when they start having solid foods – from around 6 months onwards.

Pasteurised milk and dairy foods can be introduced as your baby’s first foods alongside breast milk or infant formula.

Toddlers need a lot of their energy to come from fat sources - whole milk yogurt and fromage frais can provide them with energy, essential to support their rapid growth. Yogurt provides calcium and iodine for growth and development.

It also provides protein and phosphorous which are both needed for normal bone development in children.

Yogurt at school Yogurt can be added to your kids packed lunch boxes, it’s a great treat and can provide essential nutrients, protein and calcium, for growth and development.

Teenagers can also add it to their packed lunch box, or eat it ‘on the go’ as a drink or in a homemade smoothie.

Adults & Older people Just because you have stopped growing doesn’t mean you should stop consuming nutrient rich foods. Adults and older people still need to maintain their calcium and protein intake to keep bones and muscles healthy!

At all stages in life, for those who are sporty, yogurt contains nutrients that play a practical role after exercise.

Some types of yogurt are particularly high in protein and are becoming more and more popular for refuelling after sport. Yogurt is an excellent choice as it contains nutrients which are particularly important for those engaged in all levels of sport and physical activity. Its high quality protein can contribute to the growth and maintenance of muscle mass. M For more information on dairy products visit the Dairy Council website at www.milk.co.uk/ consumers/publications/default.aspx

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Frubes have teamed up with one of the most highly anticipated films of the year, ‘The Angry Birds Movie’, for a special on-pack promotion, offering families the chance to flock to the Bahamas for a fun-filled island holiday to spot exotic birds and swim with pigs! To celebrate the partnership, a limited edition pack with banana and strawberry flavoured yogurts is available, with an RRP of £2.00 Available on over 10 million packs, Frubes’ egg-citing promotion will run until 31 October. The competition includes a weekly

draw to win a whole host of Angry Birds Movie merchandise, with a grand prize of a family holiday for four to spend six nights in the Bahamas.

You can enter the competition by submitting a unique code – printed on the inside of the pack – along with their name and contact details, at angrybirds.frubes.co.uk. As well as entering the competition on the site, your little ones (and you!) can also egg on either the Angry Birds or mischievous Pigs, and be part of a squawksome dance-off to determine who has the best moves!

*UK & ROI, 18+. Enter by: 31.10.16. Purchase required. Skill element required for ROI. Family =2 adults + 2 children under 16. Full T&Cs: angrybirds.frubes.co.uk/terms-and-conditions.

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SEE PROMOTIONAL PACKS FOR DETAILS Terms and conditions: UK & ROI, 18+. Enter by: 31.10.16. Purchase a promotional pack of Frubes, visit www.angrybirds.frubes.co.uk and enter the promo code for your chance to win! Skill element required for ROI. Please retain your packaging & till receipt. Weekly Prizes: at least 500 x Angry Birds Movie merchandise. Grand Prize: 1 x Six night holiday for 4 to the Bahamas (with breakfast & £250 of spending money) 2 adults + 2 children under 16. Subject to blackout periods. Visit www.angrybirds.frubes.co.uk/terms-and-conditions for full terms, prize details & entry details for ROI. Promoter: Yoplait UK, Uxbridge UB8 1QQ, UK.

Angry Birds™ & © 2016 Rovio Entertainment Ltd and Rovio Animation Ltd. All Rights Reserved OV11769

Yogurt

at

TESCO Goodness

Tesco know how important it is that your children have a healthy balanced diet and Tesco Goodness offers a range of healthier products for children that have been tasted and approved by kids before they go into the shops!

â??

Tesco Goodness provides convenient, tasty and nutritionally balanced meal solutions which includes a range of

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Check out the range of fomage frais pots and pouches and whole milk yogurts. They contain no artificial preservatives, flavours or colours, are made with real fruit and veg puree (no bits!)

healthy snacks, chilled prepared meals and lunchbox fillers all developed to

meet your childrenâ&#x20AC;&#x2122;s nutritional needs.

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❝

The Goodness range

contains no ar tificial colours or flavours

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and many have added vitamins or calcium.

❝

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Every product carrying the Goodness logo has been created

in line with the Food Standards Agency guidelines and meets their strict criteria for saturated fat, sugar and salt.

Available in store or at www.tesco.com www.mumssurvivalguide.net

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Mumâ&#x20AC;&#x2122;s Kitchen

FOOD ALLERGIES and FreeFrom Food The rise of

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Health & Wellbeing Michelle Berriedale Johnson, editor of the allergy information website, FoodsMatter and director of the ‘FreeFrom Awards’ looks at the alarming rise in allergy, especially food allergy, and the industry that has grown up to serve food allergic people.

F

ifty years ago you would have been puzzled and surprised if someone told you that their child had a peanut allergy. You would probably just about have heard of allergy – but peanut allergy? Yet today one in every 70 children has a peanut allergy.

And it is not just peanuts. Cow’s milk, eggs, coeliac disease, allergic asthma, hay fever.

Where have all of these allergies and intolerances come from? And why are our children so much more vulnerable to them than our parents or grandparents?

Well, if we could answer that we would be a great deal further along the road to coping with them than we are! There are no definitive answers – but many theories:

❶ Thanks to intensive farming and monocultures the soil in which we grow our food is far lower in vitamins and minerals than it was 60 years ago so we are not getting the nutrients we need to keep us healthy.

❷ Heavy use of chemicals on our soils has left pesticide and other residues in the soil and the food grown in it.

❸ Heavily processed foods (of which we eat enormous amounts) are far lower in nutrients than fresh foods.

❹ Our approach to feeding children may have

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been all wrong. Recent research has shown that avoiding potential allergens such as peanuts in very young children’s diets can actually lead to allergy rather than avoiding it.

❺ Some people question the ever larger number of vaccines that we give to our children at ever earlier ages.

❻ The number of man-made chemicals in daily use (in personal and house cleaning alone) has grown thousand-fold but we do not know what effect many of them have on the body.

❼ Excessive use of antibiotics has seriously disrupted, if not destroyed, our gut bacteria.

But healthy gut bacteria is now coming to be seen as essential for a healthy body.

❽ Wiping out all parasites from our guts (as we have over the last 50-60 years) may have disrupted the thousand-year-old balance between the parasites and our immune systems, leaving our immune system ‘underemployed’ and therefore liable to turn on themselves or on harmless foods or pollens.

And many more…

But whatever about the reasons, what does having one of these conditions mean for your child and for the rest of the family? Let’s look at them one by one.

‘True’ or IgE mediated food allergy This is when the immune system mistakes something totally harmless (such as a peanut) for a dangerous ‘invader’ and mobilises all of its forces to expel it from the body. This reaction can be so powerful that it can, in the worst case scenario, cause anaphylaxis: a condition in which the blood pressure plummets and, if adrenalin (epinephrine) is not administered very quickly, the person can die.

Cow’s milk, eggs and peanuts are the most common IgE mediated allergens among children although it is possible to have this sort of allergy to any food and to insect stings.

Fortunately, most children will grow out of their egg allergy and the majority will grow out of their milk allergy; sadly peanut allergy is more persistent and is usually with them for life.

As of now there are no cures for ‘true’ allergy and although there have been a few exciting research studies done with peanut allergic children recently, they are still really only at the research stage.

So for now, the only treatment is total avoidance. And by total avoidance, I mean total avoidance. For someone with a true allergy, the tiniest smear of milk or speck of peanut dust could be enough to set off a serious reaction. A person with a true allergy should also always carry adrenaline

❝

For someone with a true allergy, the tiniest smear of milk or speck of peanut dust could be enough to set off a serious reaction.

ready to inject if they do have a reaction.

However, total avoidance is not easy. To achieve it you need to involve the whole immediate and extended family, especially if it is a small child. You have to become hyper-vigilant – and an obsessive reader of labels not just on food but on all products as traces of allergens can lurk in the most unlikely places. (Whey from milk in Ecover washing up liquid, for example.)

For more on how to deal with a newly diagnosed allergy see http://www.foodsmatter. com/allergy_intolerance/peanut_treenut/articles/introduction-to-peanut-allergy-03-16.html on our website.

Koko Dairy Free has launched an exciting range of dairy free yogurt alternatives.

The range is dairy free, soya free and allergen free and is made with freshly pressed coconut cream for a silky smooth creamy texture, and fermented with live dairy free yogurt cultures for the true taste of yogurt.

The fruit variants contain perfectly ripe fruit pieces and natural flavours for a delicious tempting fruitiness.

You’ll be surprised just how much like dairy yogurts they taste.

The range consists of:  Original Plain 500g  Strawberry 2 x 125g  Raspberry 2 x 125g  Peach & Passionfruit 2 x 125g  Coconut & Lemon 2 x 125g

The new range has a nutritional profile that is very similar to dairy based yogurts and contains added calcium and vitamins. So for the first time you will feel able to choose a dairy free and allergen free option without making any sacrifices, whilst also enjoying all that’s great about coconuts.

Coconuts are a tropical fruit which are full of vitamins, minerals and healthy fats. Koko Dairy Free are unique in sourcing their coconuts from their family’s own plantation.

Priced from £1.25 for 2 x 125g pots.

Available in Morrisons, Asda, Ocado and other retailers – for more info visit www.kokodairyfree.com

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Food intolerance Although food intolerance is not as serious as an IgE mediated allergy because it cannot kill you, it can make you extremely ill and is harder to diagnose as there really are no tests for food intolerance – apart from avoiding the food and seeing if you feel better!!

You or your child can be intolerant to a wide range of foods (including cow’s milk) and, as with food allergy, avoidance is the main management tool. How strict that avoidance needs to be will depend on the severity of the intolerance.

Coeliac disease This is not an allergy but an autoimmune condition in which the lining of the intestine reacts to gluten. It can cause pain, diarrhoea and bloating and prevents nutrition being absorbed through the intestine; in babies and small children this causes a very obvious failure to thrive. It also causes anaemia and if undiagnosed, a wide range of conditions later in life, from osteoporosis to mental health problems.

(For a more detailed introduction to coeliac disease visit http://www.foodsmatter.com/ coeliac-disease/management/intro-coeliacmanagement-08-12.html ) Yet again, the only ‘treatment’ is avoiding all gluten – very hard as it is to be found in barley, rye and wheat – the main ingredient in our most commonly eaten foods.

Hay fever and Oral Allergy syndrome Hay fever is an allergic reaction to a pollen or a grass which has been inhaled so would not

❝

So now here we are in 2016 with an ‘freefrom’ food industry worth over half a billion pounds and set to keep on growing

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appear to be directly connected with food.

However, because many plants and trees share proteins with many fruits and vegetables, a child (or adult) who is allergic to birch pollen, for example, may also be allergic to apples, apricots, cherries, carrots, celery, potatoes and tomatoes.

These kinds of food allergies are known as Oral Allergy Syndrome and will usually only cause itching in the mouth and throat. They should not be confused with ‘true’ allergies and can normally be dealt with by cooking the fruit or vegetables concerned.

The growth of FreeFrom Food As the number of food allergics and coeliacs started to rise from 1990 onwards, more people found themselves having to cook for themselves as they could no longer buy normal foods that contained ingredients they weren’t able to eat.

They experimented with different ingredients, came up with new recipes, fed them to their friends. And in due course, some of them realised that they were not the only ones having to avoid these foods and, helped by the growth of the internet, set up small businesses selling these ‘freefrom’ foods.

Gradually these businesses grew, and then the supermarkets got interested and began to develop ranges of their own. And so the ‘freefrom food’ industry was born.

We became involved because, back in the early years of the century, we ran small tasting sessions of the half dozen gluten-free pastas or dairy free milks then on the market, and reported on them in the FoodsMatter magazine, which pre-dated the FoodsMatter website. And then someone suggested that we should run FreeFrom Food Awards….

For the first two years we used the tastings that we had done for the magazine to choose

For more information on this year’s FreeFrom Food Awards, all of the winners and where you can buy the products, check in to the FreeFrom Food Awards site at www.freefromawards.co.uk

the winners but it soon became clear that the number of products was growing fast and that we needed to find another format. So as from 2010 we moved on to one (now two) weeks of judging per year and started to take sponsors and charge companies to enter – and the awards took off!

The ever growing numbers of people who either had diagnosed allergies or coeliac disease, or who found that changing their diet to leave out, or at least cut down, on the amount of wheat and dairy they ate made them feel much better, have combined with the ever improving quality and range of the gluten and dairy free products to create a sort of virtuous circle.

Each year the products become more and more adventurous – and stocked in more places! Gradually, just being gluten free or dairy free has given way to being gluten free and dairy free (and sometimes egg free and nut free as well) and tasty and healthy! Gluten free wraps have started to appear in all high street coffee shops, dairy-free coconut milks, yogurts and ice creams are now on every supermarket shelf.

Special ranges have been developed for children such as this year’s children’s category winners, Perfect World’s Carrot Ice Cream Cake and Southern Fried Mini Chicken Fillets from the Tesco Free From range and the most unlikely products have appeared in a ‘freefrom’ format: last year’s overall FreeFrom Food Awards’ winner was a gluten and dairy free pork pie, this year’s was a gluten/ wheat-free super healthy Weetabix lookalike!

So now here we are in 2016 with a ‘freefrom’ food industry worth over half a billion pounds and set to keep on growing – and FreeFrom Food Awards which are about to hit their 10th anniversary and had difficulty in squeezing this year’s 300 plus guests to the presentation into the very grand Royal College of Physicians in Regent’s Park!

All of which is certainly very good news for all those families living with allergies and coeliac disease! While not for a moment suggesting that living with either condition is easy, it is certainly a great deal easier than it was 20 or even ten years ago! M

Above: Nutribix – winner 2016 FreeFrom Food awards Below: Voakes pork pie – winner 2015 FreeFrom Food awards

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