Puddle - Essex | February 2025 | Issue 3

Essex

Must-visit historic Essex museums

Simple swaps for a healthier home

How to combat SAD

Valentine's day craft

Issue 3 • February 2025 • puddlemagazine.co.uk

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Dear readers, As we step into 2025, we’re thrilled to bring you some ideas to inspire a fresh and fulfilling start to the year.

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Rainy day adventures at the museum

We’re shining a spotlight on the best museums to explore during the cold and wet winter days, perfect for learning and hands-on fun. We’ve also got simple, healthy swaps to help kickstart the year.

With Valentine’s Day just around the corner, we’ve also included a delightful craft activity to enjoy with the little ones, along with some delicious and super simple recipes we've tried in our own kitchen.

I truly hope the year ahead is full of discovery, creativity, and making lots of memories with your family. Thank you for being part of our journey—we've got so much goodness lined up and we can’t wait to share it with you in 2025!

Sarah Measom

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Jar of hearts Valentines craft 18

Emily Hughes answers your questions

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Learning spotlight

Supporting Families with ACL Essex Community Learning

Editor

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What's on

Editorial Team & Contributors

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Healthy homes

Jack Neale - Creative Director, illustrator Faye Brawshaw - Copywriter Lucy Murray - Little Dreams Consulting Emily Hughes - Finding Flow Parenting Dr. Andrew Larkin - Writer

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Advertise in this magazine from just £95 + Reach thousands of families across Essex Contact us to find out more sales@puddlemagazine.co.uk

Family-friendly events in Essex

3 easy swaps for a healthier home

Recipes

Italian chicken goujons & Banana ice cream

Sleep

Sleep strategies to tackle Seasonal Affective Disorder

Health 24

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Why outdoor play is essential for your child's health and development

Tried and loved

Products we're loving now 3

Out & About

Rainy day adventures at the museum

Rainy days are the perfect excuse for an indoor adventure, and Essex is home to some fantastic museums that promise both shelter, fun and learning. Whether you’re diving into history, exploring hidden treasures, or getting hands-on with exhibits, our top family-friendly picks are sure to spark curiosity.

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Essex Police Museum Discover the history of law and order

Southend Museum & Planetarium Free Entry

Step into the world of law enforcement at the Essex Police Museum, where you'll find everything from old police uniforms to historic crime-solving tools.

This museum offers an engaging look at the evolution of policing, with exhibits on famous local cases and a chance to try out some interactive crime-solving activities.

Tip: Kids will love trying to solve the mystery in the hands-on detective area.

Saffron Walden Museum

Dinosaurs, space, and more Southend isn’t just about the seaside; it’s also home to a museum packed with surprises. From fossils and dinosaur bones to an actual planetarium, this museum has something to engage all ages.

The planetarium show in particular left us starstruck, reminding us of the wonders that exist beyond our rainy little corner of the world.

Tip: Pair your visit with a stop at Southend Pier—the amusements offer much fun no matter the weather.

Just be sure to check the opening times before you visit.

A journey through time in the heart of Essex This wonderful museum offers a delightful journey through the natural and cultural history of the area. We found this museum fantastic and engaging for young children, with plenty of hands-on exhibits that really bring the history to life. From spooky ancient Egyptian mummies to stunning nature exhibits, this was a firm favourite.

Tip: Walden castle outside of the museum is worth a look for an extra serving of local history!

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Harlow Museum & Walled Garden History meets nature

Free Entry

Harlow Museum is a familyfriendly gem, showcasing the town’s fascinating history, from ancient roots to fibre optic innovations. Interactive exhibits and explorer kits keep kids engaged, while highlights like vintage bicycles and local artefacts intrigue visitors of all ages.

The stunning walled gardens offer a peaceful escape, perfect for picnics and wildlife spotting.

The Secret Nuclear Bunker Discover cold war secrets The Secret Nuclear Bunker in Brentwood offers a chilling glimpse into Britain’s Cold War history. This underground bunker was built to protect the government in the event of a nuclear attack, and today, it’s a fascinating museum that’s full of quirky exhibits and historical artefacts. Perfect for older children and adults, it’s an educational and slightly eerie adventure.

Tip: Wear comfortable shoes, as it’s a bit of a maze underground, and be ready for some spooky surprises.

The Museum of Power History meets science Just a short drive from Maldon, The Museum of Power is a hidden gem that goes beyond engines and machines. The massive steam engines—some still in working order—are a sight to behold, showcasing how these incredible machines powered industry and transformed lives.

Children will be captivated by the miniature railway, offering a fun ride around the grounds. On rainy days, the cosy tearoom provides the perfect spot to warm up with a cup of tea and a slice of homemade cake.

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Epping Forest District Museum

Free Entry

A hidden gem for exploring Located in Waltham Abbey, the Epping Forest District Museum offers a handson experience with exhibits ranging from prehistoric tools to Tudor treasures.

It’s perfect for younger children, featuring interactive activities like dressing up in period costumes. Kids can also explore with special explorer kits that include hats and magnifying glasses.

Colchester Castle Step into Colchester's ancient past Colchester Castle, built atop a Roman temple, offers a deep dive into Essex's ancient history. With interactive displays, ancient artefacts, and atmospheric vaults, it’s a must-see. Children will love the hands-on exhibits, especially the reconstructed Roman town, while families can enjoy a guided tour of the Roman vaults, immersing themselves in Boudica’s rebellion and the castle’s Norman roots.

Tip: Be sure to also visit Hollytrees Museum, just minutes from the castle.

Braintree Museum So much fun for little explorers Braintree Museum is a gem of local history, featuring interactive exhibits that are perfect for younger visitors.

Explore the area's rich heritage, from the thriving textile industry to fascinating local archaeology and social history. Kids can enjoy hands-on activities like trying on historical costumes and engaging with interactive stations that bring the past to life. A particular highlight is the excellent collection of toys to keep little ones occupied, as well as a real Victorian classroom that offers a unique and immersive glimpse into life in the past.

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Half term fun at the Museum Chelmsford Museum This February half term from Tuesday 18 to Thursday 20 February, the team at Chelmsford Museum are bringing back the popular Art Week sessions which were very much enjoyed by children and adults alike last year! This year, they take inspiration from the next exhibition all about viewing art and enjoying what art looks like in all its styles.

Chelmsford Museum Nature, creativity and history

Free Entry

Nestled in the scenic Oaklands Park, Chelmsford Museum is a family favourite, offering a wonderful mix of natural history and local heritage.

Discover the story of Chelmsford through the ages, including their popular Toys & Games and Costume galleries, while the wildlife displays are sure to captivate nature lovers.

Create your own scrap art book to experiment with watercolour paint, pencils, pastels, charcoal, colouring pencils and felt tips.

Everyone will need to book in advance to take part between 10.30am and 12.30pm or 2pm and 4pm. This activity is free and is suitable for all ages with parental supervision.

Visit bit.ly/4hnem8F for more details Half Term fun at Museum of Power

With interactive exhibits, learning opportunities galore and loads of hands-on activities, Chelmsford Museum is more than just a repository of history—it’s a vibrant, engaging experience that celebrates the essence of the local community.

Tip: If the weather allows, don't forget to pay a visit to the play park behind the museum which offers fun for kids of all ages.

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Stone Painting, Make a Paper Flower, Make a Puppet, Springtime Hunt, Experiments, Lets Get Crafty Workshops, Crafty Cabin, Puzzles and more.

Adults £8.00, Children (5-15) £5.00, Children under 5 £1 Visit museumofpower.org.uk for more details

Learning spotlight Advertorial

Supporting Families with ACL Essex Community Learning As a parent, grandparent, or carer, the challenges of raising children, managing a household, and finding time for yourself can often feel overwhelming. That’s where ACL Community and Family Learning comes in! We’re here to offer a helping hand, with loads of resources and support at the ready.

Helping family life flow easier.

Did you know ACL is the largest provider of adult education in Essex? We offer tonnes of FREE courses, workshops, and events aimed at helping families and local communities.

Whether you want to manage anxiety, sleep better, or get tips for family life, ACL Essex has something for you. Offering a variety of short courses and workshops, like Managing Big Emotions, Shopping & Cooking on a Budget, and Positive Parenting.

These sessions are designed to fit your unique family’s needs, with many available both online and in-person at different community venues and across our eight centres in Essex.

ACL Essex also supports local communities by running creative children’s workshops, afterschool clubs, and family fun days, which are all completely free and very popular.

One parent who attended the ACL After School Crafts Club in Clacton-On-Sea said: "We come here every week, and it’s given Flo (my daughter) so much more confidence.

She spends time with others, and she’s really engaging. It’s brilliant to bring my little one."

There are no exams, no fees, and no specific enrolment criteria for our Family Learning Courses – just a friendly, inclusive, and non-judgmental environment to help you and your family thrive. Discover how ACL Community and Family Learning can support you today.

Want to start your own personal learning journey? We offer other educational/ vocational courses and qualifications in a wide range of areas.

To stay updated on upcoming family learning opportunities, you can join the Facebook group ACL Essex Community & Family Learning. Not on Facebook? Follow @aclessex on Instagram or visit their website aclessex.com/community-family-learning.

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Crafty corner

Jar of hearts Here we have a charming Valentine’s craft that’s perfect for kids and can be enjoyed all year long. Turn old jam jars into heart-warming keepsakes that not only capture the spirit of Valentine’s Day

Old jam jars or mason jars Tissue paper (any colours you like) PVA glue Scissors LED tea light or fairy lights Start by cleaning your jar thoroughly.

Line the jar inside by gluing tissue paper all around. Then, cut out heart shapes from the tissue paper in your chosen colours.

but also give new life to jars you might otherwise throw away.

Next, use a watered-down PVA glue to stick the paper hearts to the jar. A slightly diluted glue will help the hearts adhere smoothly and clearly.

Once everything is dry, place an LED tea light or some fairy lights inside the jar for a gentle glow.

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Rockets and aliens Spark little minds curiosity about space and beyond with this fun craft activity, using simple materials, many of which you probably already have in the house!

Toilet roll or kitchen roll centres Kitchen foil Coloured card (we used blue, yellow white and purple) Scissors and Glue Black pen

1. Glue all over a kitchen roll centre (or use two toilet roll stuck together), then wrap it in foil.

2. Create the windows and the roof by cutting one large circle and three smaller ones in your card. Stick the windows to the rocket. To make the roof, create a cone shape by cutting half way through the circle and glue.

3. Cut a triangle, then cut it in half and glue it to the rocket so it meets the table (it will help it stand up). Add strips of fringed card all around the bottom to make the flames.

Now add some aliens by rolling up coloured card, get creative and decorate them as you like using more cut up card and pens to add details.

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What’s on

The Creation Station February Half Term Holiday Camp • 17th - 21st February Colchester • 8:00am-5:00pm • From £23 thecreationstation.co.uk Arty Bookworm Sessions at Essex Libraries • Various dates Various locations • 10:30am-11am • FREE libraries.essex.gov.uk/news/the-arty-bookworm

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Party Time With Bluey & Bingo at Mayce Playce • 7th February

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mace-playce.co.uk

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Ingrebourne Nature Park Family Forest Fun • 8th February

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Chelmsford • 10:30am-11:00am • £5 Adults, £20 children

Hornchurch • 10:00am-12:00pm • £7.73 per child essexwt.org.uk/events Mum2Mum Preloved Market • 8th February Chelmsford • 2:00pm-4:00pm • £2 Entry mum2mummarket.co.uk Art Week at Chelmsford Museum • 18th - 20th February Chelmsford • 10:00am-4:00pm • FREE bit.ly/4hnem8F February Half Term at Colchester Zoo • 15th - 23rd February Colchester • 10:00am-4:00pm • Children from £16.15, adults from £19.98, under 3's free • colchesterzoologicalsociety.com

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Play in a Day 5-10 at Chelmsford Theatre • 17th February Chelmsford • 10:00am-3:45pm • £30 chelmsfordtheatre.co.uk/event/play-in-a-day-5-10

Details are accurate at the time of publishing. Please verify event information with organisers directly.

Puddle Magazine is not responsible for any changes, cancellations, or inaccuracies.

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What’s on

19 FEB

ACL Bringing Stories To Life: Free Crafting Fun • 19th February Harlow • 10:00am-12:00pm • FREE courses.aclessex.com ACL After School Crafts & Fun ( 5 week course) • 25th February Clacton • 3:30pm-5:30pm • FREE courses.aclessex.com

National Brick Events - Lego • 15th February Basildon • 10:00am-4:00pm • FREE nationalbrickevents.co.uk/event/basildon Half Term Havoc at Museum of Power • 19th - 23rd February Maldon • 09:30am-3:00pm • Adults £8, Children £5, Under 5's £1 museumofpower.org.uk

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Grange Farm Wilder Holiday Club • 20th February Chigwell • 9:00am-3:00pm • £37 per child essexwt.org.uk/events

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Healthy homes

3 simple kitchen swaps for a healthier home and less waste Wondering how everyday products affect your family’s health and the planet but not sure where to start? It’s easy to feel stuck with so much conflicting advice. The good news? Small changes at home can make a big difference for both your family’s health and the environment—what’s good for us is often good for the planet too!

Swap toxic cleaning products for natural alternatives

chemicals that can irritate your skin and lungs. To get started, try looking at brands such as Miniml and Bright Earth.

The constant cycle of buying small plastic bottles adds up—and doesn’t do your purse or the planet any favours. Instead, consider buying bulk refill bottles, like 5L packs of natural laundry detergent, surface cleaner, and washing-up liquid. It’ll save you money and reduce the amount of plastic you get through. Plus, you can easily transfer them into reusable bottles you already have at home, or pick up an inexpensive glass spray bottle that’ll last for years.

Tip: You can even use white vinegar to clean windows, countertops, or freshen up your washing machine. It's natural, cheap, and you can use it for everything! Just be sure to check the label as it usually requires diluting. Add a few drops of any citrus essential oil to your bottle for a fresher fragrance.

As well as plastic waste, many commercial cleaning products are packed with harsh 14

Make your own chips

Ditch the cling-film

There’s not many children who don’t love

Cling film is often made with chemicals that can leach into your food - and no one wants that! Beeswax wraps are a natural alternative that will help keep your food fresh without the unwanted chemicals.

chips. In the winter months especially, they are a comfort food for many of us.

Busy parents love the convenience of frozen food, and we can totally relate to that.

Pre-packaged chips and wedges though, sadly, are costly compared to the cost of a humble potato, which comes wrapped in plastic and is sometimes packed with additives, as well as being ultra processed.

The average cost of a large potato is around 25p, and this will yield you a portion of 15-20 chunky chips. To be even more economical, try and use the oven heat for other things you could make ahead (meats, homemade snacks, etc).

If you’re still using cling film to wrap food, it's time for a change! Beeswax wraps are a reusable alternative that come in various sizes and can be used for sandwiches, fruit, or to store leftovers.

Many last for up to a year, before they need rewaxing, saving you money and reducing your plastic waste staggeringly.

When they’re no longer usable, they’re compostable.

Check out the easiest ever homemade chips recipe on our website

Tip: You can even use old tea towels or cloth napkins to wrap food. It’s an easy way to reuse things you already have and

puddlemagazine.co.uk/recipes

save money!

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Recipes

Homemade Italian style chicken tenders These crispy, healthy chicken tenders are baked, not fried—perfect as part of a quick, wholesome family meal, perfect for picky eaters and the chicken lovers!

Prep time 15 minutes

Cook time 20 minutes

Total time 35 minutes

2 chicken breasts, cut into strips 100g whole wheat breadcrumbs (or panko for extra crispiness) 1 tablespoon grated parmesan 1 teaspoon paprika 1 teaspoon Italian herbs Salt and pepper to taste Serves 1 tablespoon olive oil 4 1 egg, beaten 1. Preheat the oven to 200°C (180°C fan). Line a baking tray with baking paper. If you don't have any, lightly brush the baking tray with olive oil.

2. In a shallow bowl, mix breadcrumbs, parmesan, paprika, Italian herbs, salt, and pepper. In another bowl, add an egg and beat.

3. Cut chicken breasts into strips about 1 inch wide (no need to be super accurate here).

4. Dip each chicken strip into the beaten egg, then coat it thoroughly in the breadcrumb mixture until it's totally covered.

5. Lay the strips on the baking tray and spray or drizzle with olive oil.

6. Bake for 15-20 minutes, flipping halfway through, until golden and crispy.

Make it veggie Substitute the chicken with aubergine. For a delightfully cheesy alternative, try paneer.

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7. Let cool slightly, serve and enjoy!

Serve with homemade chips or sweet potato and a side salad.

Serves 2

Banana ice cream (no ice cream machine needed) This creamy banana ice cream is a quick, healthy treat made with just a few simple ingredients—no ice cream machine needed!

2 ripe bananas, sliced 1 teaspoon vanilla extract 1 tablespoon almond or peanut butter 1. Freeze the banana slices for at least 2 hours or until frozen solid.

2. Blend the frozen banana slices in a food processor until smooth and creamy, scraping the sides as needed.

3. Add vanilla extract and almond butter, then blend again.

4. Serve immediately as soft-serve or refreeze for a firmer texture.

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Parenting

Tantrums, expectations and boundaries

Conscious parent coach Emily Hughes answers your questions Emily Hughes

Conscious Parent Coach, Finding Flow Parenting Emily Hughes is a Conscious Parent Coach and Founder of Finding Flow Parenting. She works 1:1 and with couples to help Mums and Dads who are feeling stuck in frustration, worry or conflict to feel more sturdy, secure and confident in their parenting. More ease. More Joy.

I feel like I’m constantly running on empty. Between the kids, the house, and my job, I’m overwhelmed all the time. How can I start managing the mental load better without feeling like I’m always drowning in tasks?

- Candice, a mum of two under 5

Book a free 20 minute chat with Emily from her website: findingflowparenting.coach and follow her on social media @findingflowparenting

Emily: Everything you have said makes so much sense. Modern life can be overwhelming. To get really clear eyed on your situation I would recommend writing out your timetable for the week and all the tasks you have to do on each day. Include everything in as much detail as possible so you can look at your entire mental load laid out. Also include all the forward planning you need to consider and all of the soothing and emotional spaceholding you do for your kids.

Looking at your load on paper firstly can you give yourself so much empathy? It truly is a lot. Next you might look at where things

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could be simplified and ruthlessly prioritised by asking “what is really important to me?”

By answering this question you are getting clarity on your values perhaps it’s family connection, health, nature time, reading, home cooked food, collaboration, hard work, responsibility, religion/ spirituality, fun/ playfulness or something else.

have small parts or are noisy. Can you stream line your toys by having 1 box of toys out per day and rotating them? Can you start batch cooking and freezing food so your kitchen is less overwhelming? A great exercise can be to go through each room of the house, notice how it makes you feel and assess how you could bring more simplicity into each space.

Go back through your list what aligns with your values and what doesn't align with your values? Can you ruthlessly prioritise what matters most? Are there places in your where you could find support from friends/ family/ spouse/ or paid help? Are there things in your life that you need to stop doing and say no to? A great starting point to ruthless prioritisation can be “How can I ruthlessly prioritise my wellbeing today”. Your ability to thrive amidst chaos will be greatly heightened if your cup is more full.

When thinking about yourself it can be useful to make a list of what resources you (gives you energy/ lights you up/ brings you joy) and what depletes you (sucks your energy). Can you plan to do several small things per day to resource you?

I can’t seem to find a balance. I love my kids, but I’m exhausted and can never seem to focus on anything at home without getting interrupted. I work from home. How can I manage all my responsibilities and still have time for myself at the end?

- Lucy, a mum of a 3-year-old and a baby

Emily: You work from home so your home environment matters. Can you simplify your living space and environment? Are there toys everywhere? How does mess make you feel?

It can be overstimulating and overwhelming having lots of toys especially the kinds that

Perhaps it's bringing more fun into the day to day, prioritising good music whilst you do the washing up. We all know we need more rest but it's sometimes pointless to hear that if it's not available to you so instead here is an alternative suggestion; aim to have more fun. It's so easy to get stuck in survival mode and only prioritising fun for the kids but fun is really resourcing it makes us feel alive and thriving. What is “fun” to you? How can you bring more of that into your life even if it's in a really small way?

Between work, school, and my own responsibilities, I often feel like I’m juggling too much. How can I better organise my day to feel less overwhelmed and more in control?

- Claire, mum of a 9-year-old and a 5-year-old

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Emily: When you are struggling to find balance in the overwhelming mental load of work and modern day parenting it can be really useful to look at this within the wider context of human experience. In hunter gatherer societies studies have shown that up to 14 members of the community have responsibility in caring for each child. We don’t live in that context so of course this is difficult. It's not a personal failing on your part; it's the structure of society that is not set up for parents to thrive. Can you remind yourself frequently that you are likely doing an awesome job under non optimal conditions? What kind things can you say to yourself that you are deeply needing to hear?

It’s so easy in parenting to fall into a scarcity mindset that you aren’t doing enough, that you don’t have enough, that you are behind, and failing. Guilt, exhaustion and frustration live in a scarcity mindset. The opposite of a scarcity mindset is an abundant mindset.

Which sounds like “I am enough, I have enough, I do enough, I am worthy, I belong” How would it feel to practice saying these to yourself? When we feel less scarce and more abundant we can also start to feel a bit more sturdy and capable.

Emily: Setting boundaries is essential but here are two things that are really important

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I’ve tried to set boundaries with my children, but when I say no, they have massive meltdowns.

How can I stay consistent with my boundaries while still keeping the peace?

- Rachel, mum of 2 under 7

to root yourself in. Boundaries are going to be hard to meet for small children so they may need support and will definitely need empathy in order to meet them.

The second key thing is that if you are setting boundaries up as moral tests to pass or fail then you are setting yourself up for conflict. A boundary is not a test. A boundary is there to support a value or keep your child safe.

Getting really clear on why you are setting boundaries can help you to be more sturdy in keeping them and be less triggered. For example if you are going to visit Granny and your child is resisting it might support you to hold the boundary if you lean into your why.

“We are going to visit granny” because the value of family connection is important to you. Or if you are setting a boundary “Only one sweet treat a day” that might be rooted in the value of “Health”. When I’m working with clients I suggest they go through all of their regular boundaries and get really clear eyed on what value they are rooted in. If there is a boundary rooted in no value is it worth keeping it? Better to find sturdiness in the boundaries that really align with what you want from your life.

Something can prevent us from even having to use boundaries so much in the first place

is to get your kids involved in helping to set expectations.

So we might have a dialogue with them where we say “We are going to the supermarket, how should we behave?... It’s not going to be a toy day today because we need to be sensible with our money so what are we going to do if we see toys?” See what your child says, they may surprise you. This is where you can start a dialogue for example you might suggest that either you avoid the toys but perhaps say the child can choose their own snack or perhaps the expectation might be that they can look at the toys to see if there is anything they would like on their Birthday list but make the boundary clear in advance "What is the rule with supermarket toys again?... That's right we will not be buying any toys today”. By involving your child in the expectations and boundaries makes it far more likely that they will follow them. By being treated as trustworthy children are more likely to behave in a trustworthy responsible manner.

Emily: We have been so conditioned to believe that tantrums and meltdowns are bad behaviour. They are not. Tantrums and melt downs are physiological and psychological

My son is really sensitive, and his tantrums tend to spiral when he doesn’t get his way. It’s hard not to get upset myself. How can I stay calm when he’s in the middle of a meltdown??

expressions of overwhelm or overstimulation in a human who has a less sophisticated brain than you do (e.g. a child). When you shift your view in this way it's so much easier to stay grounded. Tantrums and meltdowns are normal experiences for children.

Rather than focusing on your child's meltdown I always say the parents role is to “bring the peace” because in that moment… the child needs your peace much more than they need a logic lecture or to be told to calm down or breathe. Your peace provides coregulation. Co regulation is when one calm nervous system helps to soothe someone else's dysregulated nervous system. If you are dysregulated and your child is dysregulated it's going to take everyone a great deal longer to calm down.

So rather than thinking “How can I stop this tantrum/ Meltdown” shift your view to “How can I feel more safe during my child's big emotions so I can be a sturdy, peaceful anchor whilst my child is lost in this storm.

- Nat, mum of a 7 year old

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Sleep

Family sleep strategies to tackle seasonal affective disorder Over the autumn and winter, as the days grow shorter and darker, many families notice a shift in mood and energy levels. For some, these changes can be more than just the "winter blues" they may signal Seasonal Affective Disorder (SAD). For those who struggle with SAD it can make each day really difficult and it can affect anyone, including children.

Lucy Murray Sleep Consultant Little Dreams Consulting, Chelmsford & Colchester Lucy is a certified Baby and Child Sleep Consultant. She supports families with their children’s sleep from 4 months to 10 years (and antenatal packages) across Essex and further afield. As a mum of 3 who all struggled to sleep, Lucy knows how important it is to get help as a parent.

If you are struggling with your child’s sleep but aren’t sure where to turn, book a free, no-obligation 15-minute call to find out how she can help or see her website for sleep tips.

chelmsfordandcolchester. littledreamsconsulting.com 22

What is Seasonal Effective Disorder?

Seasonal Effective Disorder (or SAD) is a type of depression that typically occurs during the autumn and winter when daylight hours are reduced. Symptoms can include fatigue, low energy, difficulty concentrating, irritability, changes in sleep patterns or appetite and persistent low mood. While adults are more commonly affected, children and teens can experience SAD too and it can have a significant impact on daily life.

Sleep's role in combating SAD As a Baby and Child Sleep Consultant, you won’t be surprised to hear me talk about sleep and how it is crucial for improving and maintaining our mental health. A lack of quality sleep can affect symptoms of SAD, while good sleep can help regulate mood and energy levels. Keep reading for some practical strategies to support healthy sleep habits and overall well-being during the darker months.

1. Consistent Sleep Schedule Establish regular sleep and wake times.

Consistency helps regulate our circadian rhythm (body’s internal clock), making it easier to fall asleep and wake up refreshed.

2. Get Outside!

Spend time outdoors during daylight hours, even if it’s overcast. Morning light is even better, as it helps regulate the production of melatonin (the sleep hormone) and boosts serotonin levels, which improve our mood.

3. Create a Sleep-Friendly Environment Keep bedrooms dark, quiet, and cool at night, but let in as much natural light as possible during the day (unless babies and toddlers are napping.)

Blackout curtains can be used at night, and light therapy boxes (speak to a health professional first) have been proven to help during the day.

4. Limit Screen Time Before Bed Encourage a tech-free wind-down routine at least an hour before bedtime with calming activities like reading or drawing. This is especially important for babies and children to help their sleep all year round.

Seeking help If you are worried that you or a family member are experiencing SAD, please reach out for help and seek professional support through a GP or a mental health professional.

Remember, you don’t have to navigate this alone. For more information on SAD, visit the NHS website.

5. Regular Physical Activity This not only boosts mood but also helps improve sleep quality. If this can be done outside - even better.

6. Incorporate Relaxation Techniques Family mindfulness exercises, gentle yoga, or bedtime stories can create a calming routine that supports restful sleep for everyone.

Scan to book a free 15 minute call with Lucy

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Health

Why outdoor play is essential for your child's health and development Dr. Andrew Larkin In today's world of electronic devices and streaming services, kids spend more time indoors than ever before. However, missing out on time outdoors can hurt their health.

To combat this, you can help by playing with your children outside and exploring the natural world. In doing so, you are giving them plenty of health benefits.

Increase Vitamin D Your body creates vitamin D when you are out in the sunshine. It only takes around 15 minutes a day, a few days a week, yet many children still don't get enough. Vitamin D deficiency can cause mental health issues such as anxiety and depression and may lead to poor behaviour in children.

Improve Cardiovascular Health It's never too early to start improving cardiovascular health. When you play with your children outside, they are usually active, which raises the heart rate, boosts fitness, and improves circulation.

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The result is that your child develops a strong and healthy cardiovascular system, making them less susceptible to high blood pressure and other heart issues.

Sleep Better at Night Poor sleep is more disruptive to children than it is to adults. Adults can usually power through the next day and still get everything done. But children need more rest, and a bad night can translate into a wasted next day.

Getting outdoors helps by keeping your child active and using pent-up energy. Also, using devices makes falling asleep harder at night, so the less screen time they have, the more likely they will get a good night's rest.

Develop Creativity Being outside stimulates the brain in far more ways than being stuck indoors. There are always different sounds, sights, and smells to process, which keeps your child's brain active.

All this stimulus improves concentration, boosts cognitive health, and increases creativity far more than at home.

Improve Social Skills Outside, your child is likely to bump into other children in the area and friends from school or nursery, which can help with their social development. In a world of devices, social skills are often learned online or on social media, which is a far stretch from the personal interactions your child will need to develop. Getting outside and meeting children they wouldn't normally play with can be vital for their development.

Every parent wants what's best for the children, and getting outdoors can boost their development. You don't have to go anywhere extravagant, although if you have access to a beach or nature walk, they are fantastic places for children. As long as you get outside, stretch your legs, and have some fun, you'll be doing what's best for your child.

Spending time in nature is ideal, but it's unrealistic for some families to take their children to explore the natural world. Not everyone has a beach or forest they can visit, but there are still plenty of places you can explore, even in cities such as Chelmsford.

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Miniml Lemon White Vinegar Cleaning Spray

Tried and loved

National Geographic Gemstone Dig Kit If you’re after a hands-on, educational activity for kids to keep them busy, the National Geographic Mega Gemstone Dig Kit is a brilliant choice. This engaging kit allows children to dig and discover 15 genuine gemstones, including amethyst, tiger’s eye, and quartz. We love how the activity is both exciting and educational, sparking curiosity about geology and science.

The included chisel and magnifying glass are sturdy and easy to use. £19.99, Amazon

Things we love

Jack N' Jill Natural Toothpaste, Organic Strawberry

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Miniml White Vinegar Cleaning Spray is a must-have. Featuring a refreshing Lemon scent, this natural, multi-tasking, versatile cleaner effortlessly tackles grime, windows, and limescale. The plant-based, biodegradable formula is non-toxic and gentle, making it perfect for your home.

As a sustainable alternative to chemical cleaners, it proves that being both health and environmentally conscious doesn’t mean compromising on effectiveness. £8.95, Miniml

BeeZero Waste Beeswax Food Wraps

This toothpaste is a household favourite!

Safe to swallow, it’s perfect for little ones learning to brush, with a sweet flavour that makes brushing fun. Vegan, crueltyfree, and eco-friendly, it’s an excellent choice for parents prioritising oral hygiene and sustainability.

Say goodbye to cling film with these beautifully handmade beeswax food wraps from BeeZero Waste.

We adore the random assortment of vibrant colours and patterns that brighten up your kitchen while helping the planet. Made in the UK from natural, sustainable materials, these wraps are perfect for keeping sandwiches, fruit, or leftovers fresh. They’re easy to mould around dishes or food with just the warmth of your hands and can be reused again and again, reducing plastic waste.

£6.49, Holland & Barrett

£8.99 (pack of 4), Bee Zero Waste

Advertise from only £95 Reach thousands of families across Essex

For more information sales@puddlemagazine.co.uk puddlemagazine.co.uk/advertise

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