Family First magazine

Building a happier, healthier family lifestyle

Athletics and Snow Sports

WINTER WILDLIFE BBC SPECIAL

GEAR UP AND GET STARTED!

Say yes to parties (and no to extra calories)

Are you getting your extended family involved?

From Brownies to Free-from

DELICIOUS RECIPES EVERYONE WILL ENJOY

NEW YEAR, BETTER YOU! Expert tips for your new year goals

BANISH WINTER

BLUES

FREE Bi-Annual Magazine | ISSUE 3

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Contents 7 Welcome 10 Ask us first

54 A great night’s sleep for all the family 62 Gifts that Keep on giving

GREAT OUTDOORS

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15 Get outdoors this weekend

71 Five ways to support extended family this festive period

17 Ten coastal family experiences in Wales

78 Be new-year ready (with back to school checklist)

28 How to build the best outdoor den

79 How to ensure eating disorders are treated fast

29 Get active in the Lake District

HEALTH AND WELLNESS FEATURES 12 Call for healthier drinks with less sugar 24 Winter Wildlife Wonderland

11 How to set health and fitness goals and stick to them 53 Banish January blues 73 Five fast ways to avoid cold and flu this winter

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75 Fasting and Feasting – getting a balance that’s ideal for all the family 76 When a little discipline (and cake) can go a long way

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84 Healthy snacking habits – start them young!

SPORT 4 ALL

33 Mia Moves 34 Athletics – Amazing opportunities to get active 36 Anyone (and everyone) for Tennis 40 Get the family down to your local pool this winter 42 Cricket All Stars 44 Family biking fun this winter 46 Get on to court - with help from the LTA 48 Go Ski Go Board 50 GolfSixes inspires young people to take up golf

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GET COOKING

ssue

20 Time to get the whole family moving -Train like a Jedi

66 Fudgy beetroot brownies 67 Banana and chocolate chip mini muffins 80 Free-From – Chocolate tart with a difference

81 Chocolate, yes please!

Healthy ‘Snickers’

82 Scratch Recipe: Pumpkin and Stilton bread

90 Mango, Passion Fruit and Yuzu tray

98 Yummy Mummy Oreke serves up a tasty vegan one-pot

FAMILY FUN

60 Winter wonderland colouring activity 64 Storytime…

68 Rainy day crafts – Make your own elf buddy 69 Festive word search

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05

FEAST YOUR EYES ON OUR NEW CATHEDRAL CITY KIDS RANGE!

DELICIOUS MILD CHEESE FEATURING SOME OF YOUR KIDS’ FAVOURITE NICKELODEON CHARACTERS

©2018 Viacom International Inc. All Rights Reserved. Created by Stephen Hillenburg ©2018 Spin Master PAW Productions Inc. All Rights reserved. ©2018 Viacom International Inc. All Rights Reserved.

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Dear Families...

Executive Editor: Lee Gatland Art Director Richard Hejsak Managing Editor: Jordan Martin Jordan@familyfirst.co.uk Editor: Ara E. Lee ara@familyfirst.co.uk Sales Team +44 (0)1959 574 556 sales@sevenstarmedia.co.uk For all other enquiries: contact@familyfirst.co.uk

We are so excited to welcome you all to another issue of Family First Magazine – packed full of information, ideas and advice – everything you and your family need and want in order to continue building a happier and healthier lifestyle.

And we are getting festive this issue, with arts and crafts, gift suggestions and recipes galore... family meals, healthy treats, plus scratch cooking – so there is no excuse to not get everyone involved!

We know how overwhelming Christmas can be and how it can often involve overeating too... so we have some suggestions on outdoor activities for the whole family, sporting and fitness articles that will help you get fit and ready for the new year, as well as ways you can beat the winter blues.

As always, we hope you enjoy the articles, no matter what your family size or structure, there is sure to be something for everybody in Family First... remember to share your copy with the whole family.

Happy reading,

The Family First Team Credits: Photographer: Mhairi Henderson

Find us on Facebook www.facebook.com/familyfirstuk/ Family First Magazine is published bi-annually (twice per annum) by Seven Star Media Ltd. No part of Family First Magazine may be reproduced, stored in a retrieval system or transmitted in any form without permission. Views expressed in the magazine are not necessarily those of Seven Star Media Ltd, and are included to provide advice only. No content is a substitute for professional medical advice. During printing, images may be subject to a 15% variation. © Copyright of content belongs to Seven Star Media. All rights reserved. Please either keep this magazine for future reference, pass it on for somebody else to read, or recycle it.

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QUORN MINCE IS A SOURCE OF PROTEIN. PROTEIN CONTRIBUTES TO THE GROWTH AND MAINTENANCE OF MUSCLE MASS. QUORN MINCE HAS BEEN AWARDED THE CARBON FOOTPRINT BY THE CARBON TRUST.

ISSUE 03 - Ask Us First

Ask Us First

For everyone who has ever had a burning question about putting your family first…

Dear Family First, Both myself and my wife are working so much and we just want to make sure that the children are happy all the time so we end up getting them the latest gadgets and we find ourselves telling them that we are working so hard so we can pay for the house and take them away – I know it doesn’t sound the best way to explain to them, but we both feel pressured about wanting them to be happy. And sometimes, we hate to admit it, but even when we are home we are so tired that we just let them watch TV or play on their devices. Do you have any advice?

Thank you, Anon.

Hi there, parenting in the western world has lots of pressures mainly because we place them upon ourselves. It is clear you are aware that you are compensating material items for the time you are unable to give the children. It may work to allocate a small amount of time a day to switch off from all devices and actively engage in family life.

A family meal at least 4 times a week is an ideal opportunity to do this – if possible, make this daily. Ask each other about your day, look at each other and take your time to enjoy the food and interaction time.

You will be surprised how this small, regular shift will make a big difference to your overall happiness.

Dear FF team, My teenage son is really wellbehaved... but he doesn’t socialise much and I am worried that if he spends too much time in doors on his computer or piano that he will not be happy like the other children who have friends and play out on their bikes or are members of sports teams.

Thank you, Jane Hi Jane, thank you for your email. Firstly, you must be proud of your son’s good behaviour and praise him for doing the creative pastimes

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he enjoys and is good at too. We understand your concerns. Try not to place unnecessary concerns on your son if he is not showing signs of depression, as all children are different, but it is important that your son gets fresh air for health reasons as well as overall wellbeing – and this is also the case with his friendship circle.

Introduce changes gradually by getting him to invite friends over to enjoy some of the things he is doing in the house, then after a few times encourage that they go outside for a bike ride or a walk or ask them to pop to the shop for you. Even buy him something active or outdoors related for his Christmas or birthday present or go away on an outdoor family break. You can get some ideas of where to go and what to do in this issue of Family First.

Recommended Read:

Happy As – by Lisa Portolan, available on Amazon.co.uk Everyone wants to be happy, but is the relentless quest for that elusive state of being actually making us unhappy?

In a world where data is the new currency, social media is turning us all into walking, talking billboards and brands and we’re meant to be mindful, manifesting and present, isn’t it a bit rich to be expected to be happy too?

After a lifetime spent actively searching for happiness as well as studying it, communications executive and yogi Lisa Portolan shares valuable insights into how we made happiness a science and an industry, created products around it and supported it with a whole heap of advertising to ensure that it works, but is ‘brand me’ just a recipe for unhappiness?

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How to set health and fitness goals and stick to them!

Do you have a goal to lose weight faster or to get leaner and feel healthier? A little more exercise is often the first step on the path to other healthier lifestyle habits (like cutting out smoking or drinking more water). So how do you make sure you reach your goal?

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etting off to a rocking start with these positive aims might be the easy part, but it’s good to have a plan that makes sure you don’t bounce off the path to your dreams after just a matter of days…

Start with pen in hand It’s easy to overlook the immense power and hidden force of WILL contained in writing goals down on paper. Because when it comes to keeping fit, we tend to deceive ourselves by saying we enjoy exercising regularly. The truth is that exercise is like work – we know we need to do it but it always requires motivation.

Defining and writing down the deeper reasons behind your desire to get into shape allows you to work around the things holding you back from exercising. You realise it’s not just about enjoying your work-out. But that your commitment to your goals far outweighs any sense of enjoyment or lack thereof.

You do it because you are driven by what’s really important: reaching the other side and scaling the peaks of your ambition – be it healthier heart and lungs or a more toned and defined waistline. Remember the old adage that

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goes something like – anything worth achieving is worth every drop of sweat required to get it.

Make it your time The best time to exercise is the time that’s best for you. You don’t have to follow anyone else’s preference, but definitely need to establish what works for you. It may be convenient to exercise at certain times of the day.

But you may want to consider how you generally feel at those times.

Perhaps you take a while to get revved up in the morning, then choose another time when you know you’ll have enough energy to complete your workouts. Always allow time for digestion – at least two hours – if you feel like exercising after eating. This approach is also excellent for speeding up your metabolism so your body can use up more, rather than store, the calories you’ve consumed.

Once you’ve settled on a time of day that you like and that suits you, plant it firmly into your lifestyle. Let nothing and no one pull you away from the most precious part of your day.

Always have a Plan ‘B’ The secret to bringing good habits alive is making them as easy as possible to practise. The simple way to do this: Just be as realistic as possible when putting your plan together. We tend to blame ‘the plan’, and say it’s not working when real life rears its spontaneous head. So, ask yourself, what could possibly prevent me from keeping to my schedule.

Then, make your plan flexible enough that you at least get your core activities done. So even if you have to modify an exercise session to make room for some pressing engagement, it’s fine. You don’t need perfect workouts, what you do need is … consistency.

Don’t be hard on yourself Sometimes you’re too hard on yourself, especially if you fail to hit the mark or stick to a goal you’ve set yourself. Don’t be! Take reassurance from the fact that very few people are able to stick to an exercise plan like glue. You’re no robot.

There’s no harm in re-planning and starting over, as many times as you need to, before you settle into a nice workable rhythm.

Approach every 24 hours focusing on a single training session at a time. You’ll find the perfect balance by approaching your training in manageable, bite-sized chunks, while at the same time you’ll be making steady progress towards your goal.

Marc Dressen: Sports Scientist and Personal Trainer MarcDressen.com Photo Credits: Model: Marc Dressen Photographer: Darren Brade Hair: V-Team Make-up: Kelli Waldock

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Call for healthier drinks with less sugar Less sugar in drinks, more money towards healthier lifestyles. Here’s an update from HM Revenue and Customs on the government’s recent levy on soft drinks and what it means for our health, our children and the U.K. economy…

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ackagers and importers of sugary drinks now face higher costs due to the new Soft Drinks Industry Levy (SDIL) unless the amount of sugar in their drinks is reduced.

The move is part of the government’s broader Childhood Obesity Plan and is about reducing the amount of sugar children consume.

The U.K. has one of the highest obesity rates among developed countries and soft drinks are a major cause of this as the biggest source of sugar in children’s diets.

Obesity is a leading risk factor for serious illnesses such as type 2 diabetes, heart disease, and a number of cancers. As well as being potentially damaging to the health of children and others, these issues result in huge costs to our NHS and harm the economy by increasing healthrelated absences which result in less productivity.

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The levy applies to importers and packagers of the soft drinks and aims to encourage those in the industry to not only reduce the amount of pure added sugar in their products, but also many ingredients including sugar, like honey.

The intention is clear; getting more money out of the levy is not the priority; it’s about encouraging businesses to think about the health aspects of their products.

The levy aims to drive change for the better in the production of drinks.

If producers reformulate their soft

drinks then packagers and importers can escape the charge altogether, like many companies have already.

How much sugar are we talking here?

If the amount of sugar in the drinks is more than five grams of sugar per 100 millilitres, there is a levy of 18 pence per litre. A higher rate of 24 pence per litre applies for drinks with eight grams or more per 100 millilitres.

However, producers still have a range of options to reduce what packagers and importers have to pay; principally simply selling drinks with reduced sugar content. These changes are already happening with half of all drinks that would have been subject to the levy already having their sugar content reduced.

Whether it’s increased cost or decreased sugar content, the end result is people consuming less sugar – which could otherwise be damaging their health.

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The levy expands the range of healthy choices available while delivering real improvements to public health and also enables producers to retain high sugar formulas – at a cost - if they prefer.

More money to invest…

The new levy will not only help mitigate the health impact of sugary drinks but is also expected to bring in £240m extra every year which in England will be invested in giving school-aged children a brighter and healthier future, including programmes to encourage physical activity and balanced diets. For Scotland, Wales and Northern Ireland, spending on these new initiatives will be apportioned in the usual way.

The UK is leading the way with this levy and setting a standard for other countries. The levy came into force on 6 April at the start of the new tax year although many businesses had already responded positively by reducing the sugar content of their drinks before it began.

Does the levy apply to all sugary drinks?

HM Revenue and Customs (HMRC) has set out what does and doesn’t

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qualify for the levy and who may therefore need to take action.

However, while the majority of producers, packagers, and importers of soft drinks know what they need to do, some need more help so we’ve published more detailed guidance to support important commercial decisions around sizing and pricing.

“Whether it’s increased cost or decreased sugar content, the end result is people consuming less sugar – which could otherwise be damaging their health.”

Exempt soft drinks include milkbased drinks containing at least 75% milk, alcohol substitute drinks and drinks used for medical purposes.

Pure fruit juices with no added sugar are also exempt. When consumed in small quantities, juices can provide vitamins and minerals, which contribute to a healthy balanced diet.

Public Health England concluded that 150 millilitres of a pure fruit juice amounts to one of your ‘five-a-day’, although they do not recommend consumption of large amounts of juice.

The levy represents a sensible and proportionate approach to tackling a problem that affects virtually all of us.

Working together, government and business can deliver a healthier, more productive UK and that has to be good for us all. For more information on the levy and other related topics, please visit: www.gov.uk/government/ organisations/hm-revenue-customs

What does it mean for businesses?

We know that business needs certainty so we’ve set out detailed guidance to ensure all producers, packagers, and importers are in the know when it comes to the requirement to register with HMRC ( see https://www.gov. uk/guidance/check-if-you-needto-register-for-the-soft-drinksindustry-levy).

Businesses need to register if they own the brand of a liable drink, or produce liable drinks under another brand, or are not a small producer. A business is classed as a small producer if it, and anyone connected to it, produced less than one million litres of liable drinks over the past 12 rolling months. If at the end of any month, the amount of liable drinks produced over the past 12 rolling months becomes more than one million litres, the business must then register.

Businesses that bottle, can or otherwise package liable drinks using other methods will also have to register with HMRC. More information about the levy can be found on GOV.UK. Alternatively, businesses can contact HMRC directly.

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n u S i r p a C n u f f o e t s a t e h t

50%

LESS SUGAR l nothing artificia

Capri-Sun, the taste of childhood For nearly 50 years, our fruit juice drink has been delighting kids around the world.

That’s a long time – and a lot of happy memories.

We want to keep being a part of your family, so we’ve listened to your feedback.

Mums and dads across the country told us they want to reduce the sugar in their children’s diets.

And they want to do it without missing out on a drink they’ve known and loved for generations.

So, we halved sugar in our original range. Ta-dah!

But there’s something we didn’t change; our commitment to nothing artificial. That means no preservatives or artificial flavours, colours or sweeteners.

Find out more about our range and ingredients at capri-sun.co.uk and follow us on Facebook @CapriSunGB

Capri-Sun © and the Pouch Shape ™ are trademarks of the Capri Sun group.

G re a t O u td o o r s - I S S U E 0 3

Get outside this weekend and…

Stuck for inspiration this weekend? Then look no further – here are some fun ideas that will get everyone involved…

Watch wildlife…

Get your binoculars ready and pack a flask of tea and a few sandwiches. Catch a glimpse of birds migrating or squirrels foraging. Tread carefully through fallen leaves and be sure to whisper just in case a hedgehog is hibernating nearby.

Lift a small rock or the end of a fallen log to see what’s busy slithering or scurrying beneath it. Whether it’s a few worms... or a nest of ants, the kids will be chatting about it till bedtime. See our BBC feature on page 24 to get you started.

Go for a walk in the dark…

Head lamps and flash lights, walking boots and a cosy waterproof jacket. Take the kids and grandparents out for a walk at dusk. Even the most familiar neighbourhood looks a little different when the sun goes down.

The kids get excited because they get to go out in the dark and you get to walk off dinner. You might even glimpse a fox slinking between the bins. Remember to stay local for this one and stick to a familiar route that you have navigated during the day. The public gardens might be a good place to start if you fancy more of a natural setting, and with

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safety in mind, opt for somewhere well-lit.

Build a sand castle…

Who says the beach is for summer time only? Why not take the family out for a blustery day at the coast – you don’t even have to set out early to beat the crowds!

The great thing about a wintery afternoon at the coast is the fresh sea air. Skim some stones.

Jump the tide (fur-lined wellies and waterproof trousers might be a good idea). Collect some seatreasure (pebbles and drift wood). Wrap up warm, and pack your bucket and spade – just in case you’re feeling adventurous.

Do something to help someone else…

Okay, so it may not sound like the best way to spend a free Saturday but let’s face it, there are so many elderly people alone at this time of year and it’s harder for them to get out and about when the weather gets cold. Why not see if your elderly neighbour needs a hand with their shopping? Or needs you to drop a parcel to the post office?

Being homeless or helpless can feel especially hard as the nights become longer and colder, too. If you fancy sharing your free time

to do a good deed for someone else then contact www.gov.uk/ government/get-involved/takepart/volunteer or visit: www.

Do-it.org to find out about local volunteering opportunities near you.

Enjoy a winter BBQ… We’re thinking baked potatoes, and baked apples, stuffed with cinnamon, chopped nuts and raisins, wrapped in foil, straight into the coals. That’s right, get out in the garden, maybe set up a camp fire? With the kids hanging out bird feed on branches and playing chase...

Make a quick and easy birdfeeder: Mix together: a cup of rolled oats, some bread crumbs, some cake crumbs, chopped nuts (1/2 cup), raisins (1/2 cup). Melt about 200g of suet / lard and add the mixture to the lard.

Pack the mixture into an old tea cup and use string on the handle to hang it from a branch or a shrub. Or roll your mix into a ball around some looped string that you can hang in the garden (it should look like a big tasty tree bauble when you’re done!).

For more crafty birdfeeder ideas go to page 25

Visit a Christmas Market With Winchester, Leeds and Bristol all boasting festive fairs, you won’t need to travel too far.

Pick up some hand-made gifts or tree decorations or try out some of the seasonal pickles and jams.

Visit www.christmasmarkets. com/christmas-markets/ for Christmas and festive markets near you.

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BORN & BRED IN YORKSHIRE

OCARRO ROBUST COMFORT WITH A ONE HAND FOLD

Ideal

for all terrains

Arriving JANUARY 2019

SHOP IN STORE OR VISIT MAMASANDPAPAS.COM

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10 FAMILY

COASTAL

EXPERIENCES

IN WALES 2019 is Wales’ Year of Discovery. So dive in and let your own unique experience of Wales wash over you.

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W

ales’ coast is packed with exciting activities, great for family days out: including coasteering, fossilhunting, and plenty of home-made ice cream! Of course, for those who like nothing more than making sandcastles, there are awardwinning, beautiful beaches, many of which are in the shadow of reallife castles, just in case you need inspiration for your creations.

1.

Wales -

Take the plunge: Coasteering, Pembrokeshire, South West

Coasteering was pioneered in Pembrokeshire and ticks all the boxes for thrillseekers. Celtic Quest Coasteering runs family days out suitable for children aged eight and up, where you might find yourselves exploring caves, cliff jumping from 10 metres, and playing in water features including the intriguinglynamed ‘Toilet Flush’ and the ‘Washing Machine’!

2.

Walk the Worm: Worm’s Head, Gower Peninsula, South Wales - The Gower

Peninsula was the UK’s first ever designated Area of Outstanding Natural Beauty, and with good reason – it’s simply stunning.

Take the family on the intrepid journey across to Worm’s Head, an island that can only be reached during the two-and-a-half hours

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either side of low tide, and admire sweeping views over Rhossili Bay. Kids will love scrambling over the rocks and bouncing over the super-spongy grass, listening out for seals singing in the waters below. Not low tide?

Take the National Trust’s ‘serpents, seascapes and shipwrecks’ walk and admire the Worm from the mainland.

3.

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High speed thrills: RIB Ride, Anglesey, North Wales

Anyone over the age of four can bound along the waves on a RIB Ride around Anglesey, with an enticing array of adventures available: ‘Bridges and Swellies’ takes in shipwrecks and whirlpools, ‘Puffins and Seals’ is self-explanatory and is a must for wildlife lovers. ‘Castles and Islands’ shows off Caernarfon Castle and the ‘Around Anglesey Adventure’ lets you design your very own route.

4.

Touch the past: Fossil hunting, Llantwit Major, South Wales - Llantwit Major is said to be the best place in Wales to find Jurassic fossils, so

take mini explorers down there to spot gastropods, corals, and echinoids (or sea urchins), many of which are as large as tennis balls. The fossils can be found in abundance in the rocks along the foreshore. Penarth, just outside Cardiff, is another popular spot for those on a fossil-finding mission.

5.

Don’t look down! Morfa Bay Abseiling, Carmarthenshire, South West Wales - Morfa Bay Adventure offers an exciting range of coastal activities, like body boarding and sea kayaking.

But how about seeing the coastline from a new angle? The company offers expert tuition in abseiling, with beginners starting on walls just 2 metres high and moving onto the 9-metre limestone tower when ready. Feeling really brave?

Those who’ve mastered this can head out for the ultimate abseiling session, spending a day on a coastal crag in Pembrokeshire or the Gower Peninsula. Maybe one to leave the kids to enjoy by themselves?!

6.

Sounds in the sand: Porthor (the Whistling Sands), Llŷn Peninsula, North Wales -

Porthor is one of the few places in the UK where you can both feel the sand between your toes – and hear the sand between your toes, too! It’s a remarkable beach, not just down to its spectacular beauty, but thanks to its ‘Whistling Sands’, caused by the squeaky whistle emitted by these particular sand particles when rubbed together in warm weather.

The National Trust looks after this beach, which is a popular surfing spot and well-loved by families.

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Wildlife adventure packs are also available at the beach cabin in spring and summer.

7.

A sunken forest: Cantre’r Gwaelod (the Welsh Atlantis), Cardigan Bay, Mid Wales - A story to captivate

minds young and old, Cantre’r Gwaelod (also known as the ‘Welsh Atlantis’) is said to lie under the sands beyond Borth, a beach in Cardigan Bay. At low tide, you can spot the remains of a submerged forest and wonder at what lies beneath…Cardigan Bay is also fantastic for nature-loving families, with dolphins a regular sighting in its waters, best seen on a dedicated dolphin-spotting boat trip.

8.

blob’ into the water! Kids over 12 can have a go, or there’s a Family Crash and Splash for those aged five and up.

9.

Coastal canters: Beach horse-riding, Pembrokeshire, South West Wales -

Nolton Stables offers fantastic beach horse-riding opportunities for beginners, experts and everyone in between. Nolton is home to over 60 ponies and horses, with one to suit every rider, so it’s the ideal place to introduce your little ones to the joys of galloping on a trusty steed. And what better place to do it than Druidston Haven, a tranquil and majestic beach with over a mile of sand to ride along at low tide.

canoeing, kayaking, and Stand Up Paddleboarding (12 and up). For a real rapid head to the National White Water Centre at Bala, North Wales, where families with children over 12 can take on the challenging and fast-flowing Afon Tryweryn; there’s also a Tryweryn Safari, for those aged ten and over.

For more details on all these locations come and see us at: www.visitwales.com Crown Copyright (2018) Visit Wales

Take on ‘The blob’: Surf Snowdonia, Conwy, North

Wales - What if we told you that some of the best surfing conditions are to be found… inland? You’d think we’d gone mad – but no. Surf Snowdonia is a world-first inland surfing lagoon that creates perfect waves – ideal for teaching your kids, or learning together at the Snowdonia Surf Academy.

10.

Hold on tight!

White water rafting, Cardiff, South Wales & Bala, North Wales - Experience

There’s also a ‘Crash and Splash’ lagoon assault course that the young and young-at-heart will enjoy, which ends with you flying through the air from the ‘catapult

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the adrenalin rush of bouncing over rapid upon rapid at Cardiff International White Water, where family rafting sessions open up the activity to children aged six and up. The centre is at Cardiff Bay and also offers family

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It’s time to get the whole family moving

with the Train Like A Jedi programme from Change4Life and Disney Keeping active is not only great to keep us physically healthy but proven to keep us mentally alert and help our capacity for learning. Change4Life have teamed up with Disney to create a fun training sequence inspired by our Star Wars favourites. Time to master the way of the Jedi with 12 Jedi moves for fitness, flexibility and family fun…

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© & TM Lucasfilm Ltd.

hysical activity plays an important role in keeping children healthy and has the potential to improve their wellbeing and academic achievement (see the link to the government’s Public Health report). It’s also a lot more fun to do when the whole family gets involved!

The Chief Medical Officer recommends that children do at least 60 minutes of moderate to vigorous physical activity every day.

Yet, just 23% of boys and 20% of girls aged 5 to 15 years are meeting this target.

In response to research, which found that four out of five children would be inspired to move more if ©they & TMsaw Lucasfilm Ltd. characters their favourite Search Change4Life being active. Change4Life and Disney UK have launched a national initiative designed to get more children in England 23/10/2018moving 10:02 more.

16984 TLAJ 125x36mm Advert V2.indd 1

16984 TLAJ 125x36mm Advert V2.indd 1

An Opinium survey for Public Health England questioned 1,263 parents of children aged 5 to 11 in England and 783 children aged 5 to 11 in England about their attitudes to physical activity. The survey took place in April 2018.

The Walt Disney Company EMEA Kids Tracker, administrated by IPSOS CONNECT

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With Star WarsTM characters being among children’s favourites, the Train Like A Jedi programme was created. British taekwondo athlete and double Olympic gold medallist Jade Jones features in an exciting follow-along video which leads children through a series of Jedi inspired moves. There is even a guest appearance from BB-8.

The Jedi-sequence helps children master six key skills – technique, strength, stamina, speed, agility and mastery Made up of 12 moves, the Jediinspired training routine has been specially designed to increase children’s heart rates to make sure they benefit from being active.

The Train Like A Jedi video and activities are designed for children to play along anywhere, anytime – either in groups, with their friends and family, or by themselves. Taking inspiration from the traits of iconic characters such as Luke Skywalker and Rey, the activity can be done in short bursts throughout the school day or at home, and helps children master six key skills – technique, strength, stamina, speed, agility and mastery.

This year marks the fifth year Change4Life and Disney have worked together to motivate kids to move more. An estimated 300 million minutes of activity have been inspired so far and the numbers continue to grow.

Finding the time to stay active can be a challenge but a 10-minute Train Like A Jedi routine is designed to be easily fitted into the day including during and after school. A free Star Wars themed pack with mini active challenges was sent to state primary schools in England before the summer holidays and children across the country have been taking part in the programme by practising their Jedi moves during school assemblies and lesson time.

The activities can also be used during school drop off or pick up

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times, or as part of school sports day, and families can get involved outside of school to help their children continue training at home.

Search Change4Life Train Like A Jedi online to fine the Jedi for the 10-minute Jedi workout Millions of families have already made healthier living changes together, and you can too. Parents can visit the Change4Life website to access a collection of fun games and bonus downloads to print and make with their children.

These are a brilliant way to help children reach their recommended 60 minutes of daily physical activity.

Search ‘Change4Life’ online to access the Train Like A Jedi video or follow this link if you are reading online: https://www.youtube. com/watch?v=jpBIIxSgQQ8&li st=PLXbfii574m_j01cqKrL8wTMdlNOZFRAD If you are reading online you can access the government’s public health briefing here: https://assets.publishing. service.gov.uk/government/ uploads/system/uploads/ attachment_data/file/370686/ HT_briefing_layoutvFINALvii.pdf

May the Force be with you!

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The secret ingredient since 1920

Better baking for generations

Winter Wildlife Wonderland– Here’s where to look…

BBC Wildlife Magazine say that winter is a wonderful time to get outside and watch wildlife, especially birds. There are loads of great nature reserves around the UK to visit for winter wildlife, but don’t forget to look in your garden too! And if it’s too cold to head outdoors, there are plenty of indoor activities that can help wildlife.

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Brighton’s West Pier (Ben Nazarco, Fortitude Press, Barcroft Media) & Child with pine cone: Getty Images

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Tools & Song thrush: Getty Images

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Birdwatching One of the greatest British wildlife sights takes place during winter, when the number of UK starlings doubles to a whopping 16 million birds! Thousands will gather together in flocks to settle down in one area at night. The sight, and sound of so many birds, is an unmissable experience because they do something special before they sleep.

In an amazing show, called a murmuration, the starlings will fly together above their roost site at dusk, swirling around the sky and forming beautiful shapes.

Head out to a local roost in the late afternoon to witness this magical spectacle.

There are a number of sites around the UK which are very well-known for starling murmurations. Here are five of the best: 1. Royal Pier in Aberystwyth 2. Shapwick Heath and RSPB Ham Wall in Somerset 3. West Pier in Brighton 4. RSPB Leighton Moss in Lancashire 5. Albert Bridge in Belfast

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View more locations to see roosting starlings: www. discoverwildlife.com/roostingstarlings

Parents:

Remember to wrap up warm with lots of layers, as you may be standing around waiting for the starlings to come in. Check the weather forecast, as best displays are in clear, calm and cold conditions. The flocks will sometimes switch sites, so try to get up-to-date local information before you set off. A few places have hotlines that you can call to check where the birds have been roosting recently.

Identify winter birds Winter is a great time to get outside and go birdwatching.

During this chilly season, the UK is visited by a wide variety of species which are escaping the even colder weather in Iceland and Scandinavia.

From colourful waxwings to Song thrush

beautiful whooper swans, our visitors are always impressive to spot. One group of birds to look out for are the thrushes.

There are five main species – song thrush, mistle thrush, redwing, fieldfare and the very distinctive blackbird. The song thrush, mistle thrush and blackbird are all resident species in the UK, but numbers swell during autumn and winter. Arriving from the east, huge mixed flocks can form as the hungry birds gather together to search for food.

If you feed your garden birds, you may very well be visited by some of these species, so use our ID tips to tell them apart:

Song thrush The song thrush is a similar size to the blackbird, but has a brown back and on its underside, it has dark spots on a cream background.

You might spot a song thrush, smashing snails against a stone, as these are one of their favourite foods.

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Blackbird (Mark Hamblin), Redwing (David Tipling) & Birdfeeder: Getty Images

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Mistle thrush Bigger than a song thrush, with paler brown feathers on its back and larger spots on its chin and breast.

The mistle thrush is named for eating mistletoe berries, but it also feeds on invertebrates, such as insects, worms, slugs and snails.

Listen out for its rattling call during flight.

Redwing The redwing is the smallest thrush species found here, but it can be confused with other species such as the song thrush, especially from a distance. The best ID features to look out for are the creamy stripe above its eye, and the orange-red patch peeking out from under its wing.

It rarely visits gardens as they prefer fields and hedgerows, but if we have lots of snow, you might spot one in your garden as it searches for food.

Fieldfare Although it is a similar size to the mistle thrush, the fieldfare has Redwing quite different plumage, with a grey head and tail, and a much darker brown back.

Like the redwing, the fieldfare isn’t a common visitor to gardens but it does really like hawthorn hedges filled with yummy berries.

Blackbird Despite the name, not all blackbirds are actually black. The female is brown and often has streaks on

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her breast. The Birdfeeder male lives up to its name though, with black plumage with a bright orange-yellow beak and ring around his eye.

Male blackbirds establish a territory that they usually keep for their whole lives, so if you see only one male at a time in your garden, there’s a good chance it’s always the same one!

More information can be found at: www. discoverwildlife. com/thrushes-uk

Parents: A simple pair of binoculars and a bird ID book or app would be a great help when spotting these birds.

Get crafty If it’s too cold and wet to head outside, don’t let that put you off connecting with nature. These days of sheltering inside in the warmth are perfect for getting crafty and making things to help wildlife.

Winter can be a really difficult time for garden birds as they struggle to find enough food, so why not do

something about it?

You can put out a range of different bird foods, depending on which species you want to attract to your garden, or have fun creating a pine cone birdfeeder.

HOW TO DO IT: 1. Tie a length of string around the top of an open pine cone (it should open when dry).

2. Using a knife, carefully smear the pine cone with a thick layer of specialised unsalted peanut butter, which is available from various retailers.

3. Put a birdseed mix into a bowl. Roll the pine cone around in it until it is coated in seeds.

4. Hang the cone from a tree or a shrub. You can also string several cones together.

If you enjoyed this activity, you can also try making a fat cake filled with yummy birdseed, raisins, oats and more for your garden birds: www. discoverwildlife.com/how-tomake-a-fat-cake

Parents: This craft activity can be a bit messy, so you may want to put out some protective cloth or paper for your furniture.

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Red mason bee: Getty Images

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Help the bees Making a bee hotel is another great activity to do on cold and wet days, and it’s a simple way to make and offer vital nesting space for your local solitary bees. These bees are different to the familiar honeybees and bumblebees, and there are lots of them – in fact, there are over 200 species of solitary bee found in the UK. Quite a few of them can be found in gardens, such as the tawny mining bee, the hairy-footed flower bee and the wool carder bee. While not all of them will use a solitary bee hotel, there are some species that are common residents, including the red mason bee, the blue mason bee and leafcutter bees. The leafcutter bees are really fun to watch as females Red mason bee will cut a section of leaf from a plant, carry it back to the nest and fold it into the tubers.

HOW TO DO IT: 1. You will need a tin can (or wooden box) and a selection of natural hollow tubes – bamboo canes and

plant stems are ideal.

2. Cut the stems to the same length as the tin, and pack them tightly inside. Try to include different stem widths.

3. Play with the design. For instance, you could try glueing or tying several tins together to make a pyramid.

4. When spring arrives, choose a sunny spot and hang your hotel 1m from the ground, placed against a wall or fence to stop it spinning. Make sure the stem entrances are clear of debris, and keep the hotel dry.

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Parents:

You may need to supervise or help with this activity, especially if you’re using scissors to cut the stems. If you are worried about bee stings during spring and summer, it’s worth noting that solitary bees don’t often sting people, and in fact, male solitary bees don’t even have a stinger.

Get more inspiration for crafty activities, including making a bird bath, an insect pooter, a butterfly feeder and a footprint trap: www.discoverwildlife. com/how-to/make-things

Download the app today to get started

Start a trial subscription inside the official BBC Wildlife Magazine app today & get instant access to the current issue plus all others published over the next 2-months for just 99p.

Search for ‘BBC Wildlife Magazine’ on the App Store to download the app.

Ts&Cs: 99p trial subscription is only available

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How To Build The Best Outdoor Den If you’re wondering how to build an outdoor hideaway…

A

t the Eden Project, we know a thing or two about having fun in the wild outdoors and learning some valuable skills at the same time. So, if you want to build the very best outdoor den and be really creative whilst doing it, look no further than our handy guide.

The Structure If you are going to make the best den, you will need to start with a solid, sturdy frame. Chairs and tables are one quick way of building a structure but there are other things you could use too.

One idea is using bamboo canes.

They are light, strong and fairly cheap. If you can’t get bamboo, you are going to need something similar, such as broom handles or tent poles.

Another suggestion is finding some bendy sticks which make all sorts of interesting shapes, or perhaps you could use some fallen branches. If you can only find thin ones, try tying

them together to make them stronger.

However, please make sure these really are fallen branches and not just ones you can reach!

Ties Next, you will need something to tie your awesome structure together such as string and rope which are always sure to work.

Alternatively, you could use old bicycle inner tubes cut into strips 2.5cm wide. These are great for tying things together! Another great idea is to use rags such as cut up old T-shirts. You could also save old sheets to cover the shelter.

Shelter You have your solid, secure structure all tied together and in place. Now it’s time to make it look cool and more importantly, keep you dry. Bright materials can help you turn your den into a palace, cave, restaurant or castle.

If you want to use your dens in the rain you’ll need waterproof material, such as plastic dust sheets or tarpaulin. Leaves are also good for this, but you’ll need loads if you don’t want it to leak.

What not to build with We’ve given you some fantastic suggestions for materials to use when building your den, but there are some things we would suggest you definitely don’t use. Firstly, avoid glass as it can break into

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dangerously sharp bits. Steer clear of big bits of wood, or anything else big and heavy. Also, tins of paint or chemicals are bad news for you and the environment. Finally, please don’t cut bits off living trees.

Play Safe Tips Here are a few more tips to keep everyone safe and happy: Respect the environment!

Always tidy up after yourself.

Please don’t drop litter, especially if you use manmade materials.

Look after living trees and plants: they take years to grow and seconds to destroy.

Check whose land you are planning to build on: you don’t want to be chased off halfway through and you don’t want to upset the neighbours.

There isn’t a ‘right’ place to build a den, but there are definitely a few wrong places: derelict buildings, cliff edges, swamps… you get the picture.

A grown-up should know what’s going on and where!

Keep your den lightweight, so that if it falls in, it won’t do too much damage to any den builders inside.

If you are going to dig into the ground, don’t go very deep.

You are now ready to build the very best outdoor den. Stay safe and have fun!

The Education Team at the Eden Project run a workshop entitled Storm Patrol – a hands-on team challenge for schools which gets pupils building dens together. It focuses on team work, communication and practical skills. This activity adds an Eden twist to an ancient art. There is even the option to make a proper trip out of your school visit and combine it with a stay at the onsite YHA Eden Project. See www.edenproject.com for more details.

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GET ACTIVE IN THE LAKE DISTRICT

CUMBRIA Looking for the ultimate location for your family outdoor adventure? Breathtaking scenery, cosy cottages and exciting activities await you…

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he Lake District, Cumbria is the ultimate place for your family adventure. Not only does the county now have 2 UNESCO World Heritage Sites, the area is ideal for the family looking for an outdoor adventure with an abundance of new and exciting activities. With so much to choose from you might have trouble deciding which part of the beautiful Lake District National Park to visit; why not use the picturesque and central village of Coniston as your base?

EXPLORE ON FOOT Coniston is the ultimate walking destination with its many available routes, there is something to suit ramblers of every age. The Old Man of Coniston is ideal for families, with various paths to take depending on your tribe’s hiking experience, and even if your little ones can’t quite make it to the summit yet it’s still well worth the effort. Overlooking the village and Coniston Water, the mountain gets its name from the shape resembling a man at the top and, at 803 metres, it’s the highest of the Coniston fells. Arthur Ransome was inspired by this peak and renamed it ‘Kanchenjunga’ in Swallowdale, the sequel to Swallows and Amazons, so it’s sure to keep the kids interested.

Alternatively, if you fancy more of a flat walk, head to the Coppermines Valley and learn more about the area’s world-famous copper mining history.

Located above Coniston, the valley is dotted with the remains of the mines and quarries that used to be the village’s focus. Levers Water sits at the head of the valley with Simon’s Nick below, the supposed home of the ghostly miner Simon Puchberger.

You may also notice that many locals have Germanic surnames due to many of the miners originating from

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Germany during the 16th century.

SAIL AWAY Another way to explore the area is the Coniston Launch, either by staying onboard and touring around the entire lake or as a tool to explore more widely by hopping on and off throughout the day. The lake itself, combined with Windermere, became ‘that great lake in the North’ in Ransome’s Swallows and Amazons, the home of Wildcat Island. Special cruises are also on offer where you can discover the places that inspired these stories or learn about Sir Malcolm and Donald Campbells’ speed record attempts.

If you’d rather a more historical experience then be sure to check out The National Trust’s Steam Yacht Gondola’s Victorian-style sailing experience. The oldest of its type in the north of England, this rebuilt craft takes you around the lake whilst giving you a sense of the history of the area.

If you feel like taking matters into your own hands, you can hire your own boat from Coniston Boating Centre. Onsite is also the Bluebird Café, named after Donald Campbell’s famous K7 hydroplane. Alternatively, you can explore Coniston Water by canoe or kayak with River Deep Mountain High or learn to sail with an experienced instructor. Again, make your holiday even more special with Swallows and Amazons themed trips or hunt out the places that inspired Ransome yourself.

GET YOUR PULSES RACING Grizedale Forest, on the eastern side of Coniston Water, hosts a range of outdoor activities to suit the whole family.

There are easier cycling trails available for those who are less experienced, or various mountain biking routes for adrenaline junkies so whatever your level you can find something to suit. If

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LINKS Golakes www.golakes.co.uk

biking’s not for you, Go Ape have tree top adventure courses on offer, or why not stay a bit closer to the ground and whizz around the forest on Segways. Introduce the family to some culture at the same time by visiting the sculptures on display throughout the woods, or try spotting one of the indigenous Red Deer, as the last remaining herd in England resides here.

Path to Adventure also offer a wide range of exciting activities, including family activity days, adventure breaks and holidays. Ghyll scrambling, rock climbing, abseiling, bushcraft, hill walking, problem solving, expeditions or long-distance walks are all available with a highly qualified instructor – what more could you ask for?

WHERE TO STAY With more than 90 different holiday properties available across Coniston and the South Lakes area, Coppermines Cottages is a great port of call for many people looking for idyllic self-catering accommodation to suit a variety of needs and desires.

From those with hot tubs or bike storage, to cottages perfect for small or larger groups, even dogs are welcome at many properties.

Coppermines have a cottage to suit all tastes and budgets, check out their full range of options for your next relaxing break in the Lake District.

Not in the market for a selfcatering holiday? No problem! Just check out www.golakes.co.uk/ coniston for plenty of inspiration for accommodation, meals out and activities – enough to keep the entire family occupied on your next holiday.

For information on travelling to and around the Lake District go to www. golakes.co.uk/travel.

Coniston Launch https://www.golakes.co.uk/ accommodation/ConistonConiston-Launch/details/?dms=3& venue=5019652&feature=1 Steam Yacht Gondola https://www.golakes.co.uk/ accommodation/Coniston-SteamYacht-Gondola/details/?dms=3&ve nue=5014724&feature=1 Coniston Boating Centre https://www.golakes.co.uk/ accommodation/ConistonConiston-Boating-Centre/details/? dms=3&venue=5072837&feature=1 River Deep Mountain High https://www.golakes.co.uk/ accommodation/ConistonOutdoor-Centre-at-River-DeepMountain-High/details/?dms=3&ve nue=5058471&feature=1000 Grizedale Forest https://www.golakes.co.uk/ accommodation/HawksheadGrizedale-Forest-Visitor-Centre/de tails/?dms=3&venue=5014559&fe ature=1 Go Ape Grizedale https://www.golakes.co.uk/ Hawkshead-Go-Ape-Grizedale/ details/?dms=3&venue=5050970 Path to Adventure https://www.golakes.co.uk/ accommodation/ConistonCanoeing-at-Path-ToAdventure/details/?dms= 3&venue=5533860&feat ure=1002 Coniston Coppermines Cottages https://www. golakes.co.uk/ accommodation/ thecopperminesand-lakescottages.aspx

Author credit: Jonny Winter, Cumbria Tourism

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Mia Moves

Sport 4 All - ISSUE 03

Ever wondered what it’s like to spend all your spare time doing cartwheels and backflips?

Turns out, it takes a lot of courage to get started and determination to keep at it. But it’s a super way to stay fit and have fun. We at Family First were curious too so we asked Mia all about her hobby in gymnastics. Here’s what she told us…

Q.

1. When did you start gymnastics and what was your first lesson like?

A.

I started doing gymnastics when I was eight years old and I loved it - it was so much fun!

Q.

2. What about competitions?

A.

I like to compete whenever I get a chance.

My first competition was in Colchester but I didn’t win any medals. But then I competed at my training gym and won 5 medals!

Q.

3. Your advice to other children wanting to start gymnastics?

A.

I would say, don’t be shy when you start. You will really love it! And that you should never give up!

Q.

4. What does it take to be a good gymnast?

A.

I think that to be a good gymnast, you have to try hard and do your best every time.

You have to believe in yourself because that helps you get better. And don’t be shy. When you start and practise more then the shyness goes away.

Q.

5. Can you still do gymnastics even if you don’t want to compete?

A.

Yes, because you can try a club practice at home but

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then when you’re older you might change your mind. Then you just get to join in and practise your skills.

Q.

6. Exciting things about doing gymnastics…

A.

Gymnastics is good because you get to try different things – like flips and twists. And you have a trainer who helps you get better when you don’t know how to do it.

It’s exciting because you get to learn new skills and compete and meet new people at different clubs.

Q.

7. How often do you train?

A.

I train three times a week for three hours – 9 hours every week.

Q.

8. Your gymnastic hero?

A.

My gymnastics hero is Nadine Comaneci. (She’s this amazing Olympic gymnast from Romania.)

Thanks Mia! If you would like to learn more about how to get started in gymnastics take a look at one of the opportunities to try out a club near you. You can look online at sites such as www.all4kidsUK.com or www.familiesonline.co.uk.

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ISSUE 03 - Sport 4 All

ATHLETICS

Amazing opportunities to get active You love athletics but don’t know how to get started? Maybe you just don’t get what all those athletes are doing out there on the track and field. Much more than running by the looks of it…

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hat is your standout memory of watching athletics? Is it Usain Bolt and his gleaming gold spikes as he streaks to a world record time at Berlin’s 2009 world championships? Or Mike Powell throwing himself out to an astonishing 8.95m to claim the long-jump world record?

Perhaps it’s Jessica Ennis-Hill sprinting for the line in the 800m to take a historic Olympic gold at her home Games in front of 80,000 people.

Maybe you’re new to athletics and simply know of one or two disciplines and what they involve?

That’s the beauty of athletics - it truly is for everyone and it’s never too late to get started: if you don’t think you are good at one thing, chances are you could be great at another!

Athletics offers something for everyone- if you don’t think you are good at one thing, chances are you are good at another!

With that said, allow us to offer a crash-course in the sport, including what some of the disciplines entail and how to get involved.

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RUN

JUMP

The sport of athletics is one that is wide-ranging, and that applies to all disciplines involving running of some kind – be it sprinting, hurdling, middle-distance running, long-distance running, cross-country or mountain, trail or fell running, all of which can be undertaken in a competition setting.

There are a number of different amazing and awe-inspiring disciplines involving jumps, and these are typically separated into ‘vertical’ and ‘horizontal’.

Sprint events include the 100m (run in a straight line down the home straight of a 400m outdoor track), the 200m (an event in which you run around a bend before going down the 100m home straight) and the 400m, which is a one lap sprint of the track.

Sprint hurdle events include the 100m hurdles (110m hurdles for men), an event in which competitors have to jump over ten barriers while sprinting, while the 400m hurdles involves running around the track once and clearing ten hurdles that are spaced evenly apart.

If you don’t fancy yourself as a sprinter or a hurdler, never fear – there are the 800m, and 1500m distances, in the so-called ‘middle distance’ category. For those of you that fancy your chances as a long-distance runner – the 5000m, 10,000m, halfmarathon and marathon (42,195m, for those wondering!) are all competitive disciplines.

One of two vertical jumps is the Pole Vault, an event in which those competing ‘vault’ over a bar by sprinting along a runway and jamming a pole against a stop board at the back of a recessed box located at the base below the bar.

On paper it sounds like the wackiest of events, though it is one that requires a mixture of timing, speed, precision and strength.

The other is the High Jump, where competitors jump unaided and take off from one foot in an attempt to clear a horizontal bar. The greatest height cleared without knocking the bar to the ground decides the winner.

An event built on strength and force, one of two vertical jumps is the Triple Jump. This event sees competitors sprint along a runway before taking off from a wooden board. The take-off foot absorbs the first landing (the hop).

The next phase, the step, is finished on the opposite foot and then followed by a jump into the sandpit. The entire distance travelled from the edge of the board to the closest indentation in the sand is then measured.

The fourth and final jumping event is the Long Jump, a discipline which sees competitors sprint down the runway and jump as far as possible into a sandpit from a wooden take-off board.

How can I get started? And what options do I have?

Club Search: Athletics clubs are a fantastic way of getting started in the sport, be it as an athlete, coach, official or volunteer. Find your nearest club by visiting http://uka.org. uk/grassroots/search/

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Information on road races local to your area can be found via https://www. runbritain.com/races Parkrun events are held every Saturday morning up and down the country, normally starting at 9am (find your local course via www.parkrun.org.uk)

THROW The Discus involves throwing a metal disc as far as possible while remaining inside a 2.5-metre diameter circle. No easy feat given the force and speed gained when spinning in preparation to throw! In order for the throw to be measured, the discus must land inside a marked area.

In the Shot Put, a metal ball is thrown or ‘put’ using one hand, with the aim, like all throwing events, of throwing the implement as far as possible.

The Hammer Throw involves throwing a metal ball, attached to a grip by a steel wire, as far as possible from inside a seven-foot throwing circle. In order to generate power and speed prior to releasing the ‘hammer’, a professional thrower will typically make three or four spins.

The fourth and final throwing discipline is the Javelin, an event which sees competitors, using one arm to throw a metal-tipped javelin as far as possible. The javelin thrown by senior men weighs 800g; while the implement thrown by senior women weights 600g. The weight of the javelin is notable as in previous years the javelin was lighter in weight. However, the weight had to be changed as competitors were throwing so far that athletics stadiums were no longer considered big enough!

Disability Athletics: UK Athletics, the National Governing Body for athletics in the UK, runs a programme called Parallel Success for budding disability athletes who are looking for a way into the sport. For more information, or to sign-up for updates regarding Parallel Success induction days, please email ps@britishathletics.org.uk

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ISSUE 03 - Sport 4 All

Anyone (and Everyone) for Tennis?

New Vision for the Tennis Foundation and LTA set to take Tennis in Britain to the next level

Great Britain’s leading tennis charity is to integrate its activities into the Lawn Tennis Association, the national governing body for tennis in the country. The move will unify tennis in Britain, providing a unique opportunity to open up the sport to a more diverse team of people, players and leaders‌

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Sport 4 All - ISSUE 03

T

he decision was unanimously agreed by the Boards of both organisations and the process will be completed by the end of 2018, with a view to being fully operational from the start of 2019.

Reaching a wider group of players…

With both organisations working towards bringing the health and

social benefits of tennis to everyone, teaming up means they will be able to work more effectively.

Unifying tennis in Britain will provide a unique opportunity to open up the sport to everyone and anyone.

The Tennis Foundation’s current activities sees it work to open up tennis and its benefits to the community, with a focus on its three primary beneficiary groups of disabled people, young people in education and young people in urban and disadvantaged communities.

Under the leadership of Chief Executive Scott Lloyd, the LTA has developed a new vision to open up tennis and grow the sport through making it relevant, accessible,

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welcoming and enjoyable to anyone who has an interest, from players of all abilities and backgrounds, to its many millions of fans.

30 years and 20,000 schools…

Joanna Farquharson, Interim Executive Director of the Tennis Foundation, is tremendously proud of the achievements of the Tennis Foundation and the impact the organisation has had on the lives of all beneficiaries, “The new exciting

vision for tennis in Britain now presents a fantastic opportunity for our sport as a whole to make it one that is truly for anyone.

“We are only in a position to be able to take advantage of the opportunity integration presents because of the ground-breaking work that has been done over the past 30 years. Among the many highlights are the outstanding success of Great Britain’s disability tennis players on the international stage, supporting over 20,000 schools to deliver tennis to young people and establishing the SERVES programme to take the sport to new people and new places.”

the sport. Farquharson appreciates the extensive efforts made to support the Tennis Foundation grow as a charity over the years, “I’d like to thank the many partner organisations and individuals who have helped the Tennis Foundation achieve what we have done, creating a legacy that the LTA can take forward and build on as part of a bright future for our sport.”

Scott Lloyd, Chief Executive of the LTA, said, “Our new vision aligns very closely with the Tennis

Foundation’s great work and by integrating we hope we can take it to the next level, with greater scale and greater impact. This is an incredibly exciting opportunity for inclusivity across our sport and I want to welcome the Tennis Foundation team to the LTA.” If you’d like more information about the LTA visit www.lta. org.uk, and to read more about the work of the Tennis Foundation please go to www.tennisfoundation.org.uk.

A much stronger team…

Both organisations welcome the move and see the immense value that their cooperation will bring to tennis lovers across the country, as well as people who are keen to join

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Try Flora ProActiv and lower your cholesterol in 21 days!

For more details visit floraproactiv.co.uk

Disclaimer: Flora ProActiv contains Plant sterols. Plant sterols have been shown to lower blood cholesterol. A daily intake of 1.5–2.4g sterols can lower cholesterol by 7–10% in 2–3 weeks as part of a healthy diet and lifestyle including plenty of fruits and vegetables. High cholesterol is a risk factor in the development of coronary heart disease. As coronary heart disease has many risk factors, more than one may need to be improved to reduce overall risk. Individuals results may vary.

ISSUE 03 - Sport 4 All

Get the family down to your local pool this winter

The air is cold, the nights are dark and quite frankly, many of us would rather be snuggled up in front of the TV than venturing out in the middle of a British winter.

WHY, OH WHY THEN, WOULD YOU WANT TO GO SWIMMING?!

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www.FamilyFirst.co.uk

Sport 4 All - ISSUE 03

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wimming may sound like the last thing you’d want to be doing as the days get shorter and colder, but swimming as a family during the winter can not only give you a great way to tear the kids away from screens and gaming devices, it also has some lesser known benefits for you and the children too…

1.

Swimming makes your kids smarter Children

who swim have been shown to reach many physical developmental milestones earlier, improve visual motor skills and even do better at maths!

(Check out the report from 2012, Swimming Kids are Smarter by Deborah Marshall of Griffith University).

2.

Swimming makes you happy! Swimming,

much like other forms of exercise, releases feel-good chemicals called endorphins which lift your mood and make you feel great. Swimming also helps release stress and tension and is actually a meditative exercise as it is repetitive and gets you to coordinate your movement and breath in a synchronised way. This can help you relax and give your brain a bit of time off from the pressures and chaos of family and work life.

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3.

You’ll catch less colds

Swimming, like many other forms of exercise done on a regular basis for a consistent amount of time, helps to strengthen your immune system by boosting your circulation and keeping your heart and lungs working efficiently. When your body benefits from a boost in immune system cells each time you exercise it means less colds and illnesses this winter.

4.

It’ll bring you closer as a family Taking part in activities as a family helps to build bonds and bring you closer together – modern lives are so often busy and making time to strengthen your family relationships is so worthwhile. At the pool, away from screens you can focus on really enjoying each other’s company.

5.

It’s gentle on the joints

Anyone who has ventured out for a jog for the first time or even after a short break from their training schedule will know that the impact can weigh heavy on your joints – especially knees and hips. Swimming, on the other hand, gives you a great

feeling of weightlessness in the water and means you can build up your condition without your limbs taking too much of the strain. Aqua-aerobics courses are great for just that reason, and are especially good for expectant mums and grandparents.

“Swimming is gentle on the joints and perfect for expectant mums and grandparents, too” Next time you’re having doubts about braving the winter weather, bite the bullet, don your woolly hat and get down to your local pool with the kids. Have some fun in the pool and then why not grab a hot chocolate in the café afterwards?

The children will thank you for it afterwards and you’ll be making some quality memories to treasure for the future…. do you remember the time when Dad did a belly flop…

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ISSUE 03 - Sport 4 All

59,000 Not Out All Stars Cricket bringing cricket to your doorstep Cricket is the heartbeat of the English summer and it all starts with All Stars Cricket…

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ll Stars Cricket gives girls and boys from the ages of five to eight an opportunity to become a star. It’s fun for everyone: boys, girls and even cricketing superstars!

It’s our programme to introduce cricket to kids and is full of fun activities and games to provide you with the skills to begin to learn and love our great game.

Everyone gets the chance to play.

You’ll learn lots of new skills, play lots of games and best of all, make lots of new friends.

This year we had over 59,000 kids take part across the country in an action-packed summer.

Now in its second year, All Stars Cricket is an eight-week programme that is full of games and challenges. It is: For all boys and girls aged five to eight Fun! It lasts for eight weeks at your local cricket club You’ll learn all the skills you need to play cricket – how to hit and bowl the ball, take catches and how to throw

Gives parents some fun, valuable time with you – mums and dads are encouraged to take part so that you’ll have games you can play with them at home too

Everyone that registers with All Stars Cricket will receive a backpack full of goodies sent straight to you including a cricket bat, ball, activity book with stickers, personalised shirt and cap all sent to your front door.

Kids coming back for the second or third year in 2019 will receive a special new kit bag to make sure you keep having fun.

You’ll also receive some top tips and advice from our England cricket stars as well as Twinkle – the All Stars Cricket mascot.

Next year, we’ll be linking up with the ICC Cricket World Cup 2019 that is being held in England and Wales. We’ll be doing loads of things including taking the Cricket World Cup Trophy on a tour round the country!

Look out for lots of ways to get involved in your local club or school.

Find out more and register at www.allstarscricket.co.uk

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WHERE TRADITION MEETS TOMORROW Any cricketer who knows and loves the game, will always look back on its history with pride. And they’ll also know that the sport is rapidly on the move; evolving at pace with the rise in popularity spurred on by white-ball cricket.

Long-known for its proud heritage of handmade excellence, Newbery is now writing an exciting new chapter in its ongoing story. Two new ranges are being launched. The Heritage range, and the Performance range.

In essence, two choices that appeal to the ever-widening market for both excellence and affordability.

The Heritage Range Homegrown (using only the finest English willow) and handmade here in England, this is a range of first-class bats for anyone who truly values expert craftsmanship.

The Heritage Range takes Newbery’s most cherished qualities and distils them into an aspirational purchase for players ambitious to perform at their best. Prices start at £275, making your Newbery bat a worthwhile investment in tradition and premium performance.

The Performance Range If you’ve always wanted to own a Newbery bat, but thought it out of your price range, it’s all about to change. This exciting new range presents an affordable route to standing at the crease armed with a high performance bat, grounded in true Newbery heritage.

Hand-finished here in the UK, the Performance range is ideal for younger or newer players who have always wanted to own a Newbery. And with prices starting at just £119.99, they now can.

Newbery – handcrafting bats across England From humble origins in the early 1900s in East Sussex, Newbery now uses carefully selected, expert bat makers across England. This has helped meet increasing demand for top-quality craftsmanship, and to meet the popular appeal of the brand. This solid growth has given birth to the Heritage and Performance ranges. And it’s also led to an exciting new way to get your hands on a Newbery bat that’s made just for you.

Introducing BatBuilder® – Newbery’s getting personal Any player will know that your relationship with your bat is a special one indeed. More than just ‘a piece of kit’, it’s an integral part of who you are as a player. Well, the great news is that with BatBuilder®, you can now specify a bat built entirely to your personal requirements. From length, to weight, to handle size, this online tool puts you in control. You’ll receive updates and images of your bat being hand crafted by our master bat makers in England.

When you take ownership, it will be individually numbered and come in a presentation gun case (limited numbers).

If you’d like to know more about BatBuilder®, or the Heritage or Performance ranges, please visit newbery.co.uk

newbery.co.uk

ISSUE 03 - Sport 4 All

Family Biking Fun This Winter Whether you’re getting back into the cycling saddle or encouraging the children on balance bikes, cycling is a great way to get active and into the fresh air. British Cycling has teamed up with the Youth Sport Trust for its new initiative, Ready Set Ride. Check out these tips to get started …

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iding a bike gives you a great sense of freedom – and we think every child in Britain should have the chance to learn. That’s why we created HSBC UK Ready Set Ride; a fun and easy way to help children from as young as 18 months to eight years old to learn to ride a bike with free, quick and easy games – having lots of fun along the way. With clear guides, fun games and colourful rewards, the programme provides families and schools with all they need to support children to start cycling.

Ready, set, cycle…

Kids can start at any age and there is no pressure to start pedalling on

your first go. In fact, you don’t need a bike or any cycling knowledge to get started. HSBC UK Ready Set Ride is all about introducing pedalling to playtime, where learning together is a fun, family adventure that can be completed in three simple steps.

The games and activities are designed to help improve children’s physical literacy and fundamental movement skills; an area in which research shows those aged between four and seven are currently falling behind.

The failure to develop these skills at a young age is shown to have a knockon effect on a child’s likelihood to continue being active in later years.

Clear guides and games for families and schools give children all the support to start cycling Teaming up with teachers…

Using their knowledge of children’s psychological and physical development, experts from national children’s charity The Youth Sport Trust have guided the development of HSBC UK Ready Set Ride and its implementation into schools. Teachers and school support staff don’t need any training to get started, plus over 20 activity cards provide simple lesson plans to keep moving both in and out of the classroom.

Offering tips for parents…

Plus, we have lots of helpful information about bikes, knowing when your child is ready to ride and how you can use household items to play any of the games in your own home. So if the weather outside is frightful, stay in, stay warm and get active together.

Perfect family adventure…

If you wanted to saddle up for a family day out, our partnership with HSBC UK and the National Trust offers low-cost bike borrowing to those who visit several of the charity’s beautiful places and spaces around England, Wales and Northern Ireland.

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www.FamilyFirst.co.uk

Sport 4 All - ISSUE 03

…the National Trust are opening up their places for a new twist on a day out Perfect for families, friends and first-timers alike, visitors can borrow from a fleet of bikes

from as little as £3 – while kids can hire balance bikes for free! From the likes of Osterley Park, one of London’s largest parks, to the rolling grounds of Blickling Estate in Norfolk and Northumberland’s Wallington, the National Trust are opening up their places for a new twist on a day out.

And with helmets, child seats and trailers available, it all gears up as a fun trip for the whole family. Just remember your hats, gloves and scarves – and maybe plan a stop for a hot chocolate.

BUYING A CHILD’S BIKE In the market for a new bike for the young person in your life?

Here are some ideas on what to look out for to make sure your child has a great time.

Size When sitting on the bike, make sure that your child can put both feet on the ground and push off.

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Bikes that let you easily adjust the height of the saddle are great for growth spurts – or passing the bike down for younger siblings.

Make sure that the frame is big enough so that your child’s knees aren’t hitting the handlebars when they run along.

Weight A heavy bike can be hard to handle for a small child – plus it’s

likely that you will need to carry it around from time to time, so do yourself a favour and buy light!

Look out for balance bikes that weigh less than 4kg and aim for under 6kg for pedal bikes.

Cost A good quality bike might cost a little more, but it’s a great investment to help your child have fun and stay active.

Everyone has their own budget, but it’s best to look out for lighter bikes with air-filled tyres that your child can comfortably sit on and steer. Remember that for older or bigger kids, you can also turn a standard bike into a balance bike by removing the pedals. A good quality children’s bike will hold its value well if looked after and kept clean, so can be passed to siblings, friends and relatives – or even sold on.

with a condition that means that they can’t ride a two-wheeled bike, adapted bikes are available.

Have a look online for these as there are lots of accessible cycling groups across the country.

Visibility Be sure to make visibility a priority when you are out and about to help motorists, pedestrians and other road users

to see you at a distance. Wear bright or reflective clothing and invest in some lighting so you can see the kids when they start picking up speed. It’s also a good idea to practise the Green Cross Code with the children and make sure they can comfortably apply the brakes.

Visit www.readysetride.co.uk to find out more. If you are linked to a primary school, check out www.readysetride.co.uk/schools.

Author credit: Chidi Onuoha, British Cycling

Accessibility If your child needs a little more help with balance or perhaps lives

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ISSUE 03 - Sport 4 All

Get On To Court… with help from the LTA The LTA’s ‘Tennis for Kids’ programme provides a platform for 4-11 year olds to begin their journey into the sport. Family First investigates just how easy it is to get involved!

So what is ‘Tennis for Kids’?

‘Tennis for Kids’ is a six-session course aimed at 4 – 11 year olds who are total beginners to the game. Each of the six sessions is packed full of fun, engaging and motivating games to equip children with basic skills in tennis, such as confidence, fair play, determination, friendship, inclusivity and co-ordination.

How many people are currently involved?

Since its launch in 2016, over 63,000 young people in Great Britain have been introduced to tennis.

Can my child play all-year round?

Coaches run courses throughout the year, so it’s easy to find a course near you at a time that suits!

Is it good value for money?

Yes. For just £25, your child will receive six high quality coaching lessons delivered by a trained ‘Tennis for Kids’ coach PLUS a racket, a set of balls and a personalised t-shirt.

your child will come away with fun activities to practise at home to become a champion on and off court!

Is it accessible?

Yes! Tennis for Kids is open to anyone and everyone – tennis really is a sport that anyone can play. It can be adapted for any level of ability, and for disabled players with different impairments. When booking onto a course there is a field where you can enter requirements you want to make the coach aware of, and you can also get in touch with the coach to ask them any questions you may have in advance of the course starting.

Can all the family get involved?

It’s not just the kids that get to have fun - ‘Tennis for Kids’ is for parents too! Parents and guardians are encouraged to participate from the first session, but the sixth session is dedicated to

Family Time – where games are based around family involvement. Here, you’ll discover how you can continue your child’s enjoyment for the sport following course completion, and it also allows them to show you a thing or two on court!

What happens after the course?

After six sessions, your child’s coach will suggest ways to keep playing, and the venue you attend the course at will have an offer available to help all kids involved to continue to play. If you still have questions on how your child can continue to play after the course, the LTA can provide further advice.

OK I’m sold! How do I sign up?

Head to www.tennisforkids.co.uk to find your nearest course & sign up! To date, 98% of ‘Tennis for Kids’ parents have said they were happy with their child’s ‘Tennis for Kids’ experience, so don’t miss out on the fun! See you on court!

What will they learn?

Your child will learn all the basics; how to volley, serve, hit a forehand and backhand, as well as testing the skills they have learnt through rally and match-like points against fellow ‘Tennis for Kids’ friends. Not only is it a chance for children to get active and build a foundation in tennis, it’s also an opportunity to develop confidence, learn valuable life skills and make some great friends along the way! After each session,

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Our dynamic weekly play sessions enable boys and girls aged 2–7 to develop their social and physical skills in a fun, positive environment. For more details, just call or email.

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enquiries@rugbytots.co.uk

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The world’s favourite rugby play programme

ISSUE 03 - Sport 4 All

Go Ski Go Board

So you’ve always loved the idea of getting your ski gear on and venturing out onto the slopes? Maybe you prefer the idea of snowboarding and need the right motivation and inspiration to get started...

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kiing and snowboarding are two of the most fun and exhilarating sports you can get involved in.

Both are great fitness activities and can be enjoyed by anyone – no matter what age you are or whether you have tried it before or not.

Catching the Snowsport bug is one thing – finding opportunities for participation and being able to find a way of integrating yourself into the sport on a regular basis is another! As the hub of all Snowsports opportunities, Go Ski Go Board is the perfect place for you to get started and to grow your passion and skills for Snowport.

Fitness levels are certainly not an issue when starting skiing and snowboarding Whether you’re an absolute beginner, learning to ski or learning to snowboard for the first time, or wanting to improve ready for an upcoming holiday to the mountains, or an experienced Snowsport enthusiast just wanting to re-live your time on the ski slopes, one of the best ways to get involved in Snowsports in the UK is through Go Ski Go Board.

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The initiative is run all year round

by Snowsport England (www. snowsportengland.org.uk) and aims to provide details of activities nearby and as much information as possible to potential participants around Snowsports and the variety of opportunities that are available for you to get involved in. As well as providing details of regular activities run by clubs and slopes, Go Ski Go Board also hosts 2 annual participationbased campaigns; 30 Days of Snowsport and National Schools Snowsport Week.

For more details, head to www.goskigoboard. org.uk or contact luke@ snowsportengland.org.uk

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ISSUE 03 - Sport 4 All

Golf Sixes inspires young people to take up golf Anyone who has ever tried pitch and putt will know how much fun golf can be! GolfSixes is a league that is growing in popularity around the U.K.. It offers a new, shorter and fun-filled format that really appeals to young people and is transforming competitive golf as we know it into more of a team sport.

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he work in England has been supported by England Golf, helped by additional funding from Sport England. Six county leagues in England have been so successful that they have decided to stage their own extra winter leagues in the months before the 2019 season, in which GolfSixes nationally is set to enjoy further expansion.

Figures show a notable expansion in the six-hole format across the summer, building on a pilot project in England in 2017 that featured six regional leagues involving 246 children from 27 clubs.

Since May, 24 leagues were staged across 22 UK regions, involving 112 golf clubs and nearly 1,500 junior

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golfers. Early results show that nearly 30% of players have been girls.

Thanks to support from Wales Golf and Scottish Golf, GolfSixes League also expanded into these nations for the first time in 2018, through a pilot league in Wales and two in Scotland.

These numbers are also expected to rise significantly next year.

Ideal for entry level competition Brendon Pyle, Chief Executive of the Golf Foundation, the European Tour’s Official Delivery Partner for GolfSixes League in the UK, said: “We’re delighted with the expansion of the GolfSixes League in 2018 and our partnership with the European Tour.

“The activity is just finishing across England, Wales and Scotland and we have received great feedback, stories and images. GolfSixes is great fun and the perfect entry level competition. We are also hearing from parents that GolfSixes has helped build confidence in their children.

“The growth in GolfSixes illustrates that fun and shorter team formats encourage young players to practise and play at their clubs, while attracting the interest and support of their parents.

“The Golf Foundation continues to look at new ways to entice more young people and families into golf, to grow participation numbers and retain more juniors.”

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Sport 4 All - ISSUE 03

Fun, shorter format Lasting just over an hour, GolfSixes matches are fast, fun, provide a sense of belonging and a foundation for a long-lasting love of golf.

This summer, boys and girls represented their golf clubs in regional inter-club leagues playing weekly team golf. Wearing coloured team shirts with GolfSixes branding, squads of 12 juniors played six holes against other clubs in Texas Scramble format.

GolfSixes is just one strand of the Golf Foundation’s national HSBC Golf Roots programme which is reaching 500,000 youngsters a year Youngsters worked with their club’s PGA professional during the week to prepare for the big matches at the weekend, supported by regular high numbers of watching parents.

Keith Pelley, Chief Executive of the European Tour, said: “It is very encouraging to see how GolfSixes is capturing the imagination of youngsters in the UK, while we have also seen similar leagues launched across Europe, inspired by the professional competition, which featured men and women competing against each other.

“We saw at Centurion Club, and through social media engagement, that GolfSixes is attractive to spectators, and the success of these leagues show it is also an appealing format for participants of all abilities as a quick, fun way of playing golf.”

Iain Fulton, PGA Head Teaching Professional at Belton Woods Golf Club, added: “The GolfSixes League has been a fantastic project and opportunity for young golfers to play a different format, new courses and meet other young players. Everyone at Belton Woods has thoroughly enjoyed every game.”

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Start, Learn and Stay GolfSixes League was created following Golf Foundation commissioned research which found that many young people wanted to play fewer holes, in team formats and at different courses, while parents expressed enthusiasm for active involvement in events.

The aim is to boost retention in clubs as a key part of the Foundation’s ‘Start, Learn and Stay’ strategy as a charity that helps young people from all backgrounds and abilities to enjoy playing and personal benefits of the sport. GolfSixes also featured at The Ryder Cup, with the European and US Junior Ryder Cup teams taking part in an exhibition match at Le Golf National.

GolfSixes is just one strand of the Golf Foundation’s national HSBC Golf Roots programme which is reaching 500,000 youngsters a year in schools, communities and golf clubs.

England Golf has also partnered with the European Tour to promote GolfSixes to clubs in England, with 100 clubs already registered to hold a tournament. Club winners could then secure the chance to compete at the European Tour’s GolfSixes event in 2019.

This GolfSixes update is released by The R&A on behalf of the Golf Forum Communications Group which comprises the following organisations: The European Tour, The Ladies European Tour, The Professional Golfers’ Association, Scottish Golf, England Golf, Wales Golf, the Golfing Union of Ireland, The Irish Ladies Golf Union, The Golf Foundation, the British and International Golf Greenkeepers Association, the Golf Club Managers Association and The R&A.

To find out more about GolfSixes, please visit https://www.golffoundation.org/clubs/ golfsixes-league/

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GET INTO GOLF

We’re ready when you are. Everyone’s welcome, so let’s Get into Golf together.

getintogolf.org

H e a l t h a n d We l l n e s s - I S S U E 0 3

Banish January Blues – with Exercise Fitness enthusiasts make exercising look so easy. But deep down they know the kind of commitment that is necessary to push themselves. It takes inner drive just to stick to a training schedule…

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nd when the colder months come around it feels easier to walk away and retreat into hibernation. But it doesn’t have to be that way at all. Here are some tips to help you beat those winter-workout blues.

challenges each season brings. You can effectively turn these challenges into advantages which can boost your progress. Take an exercise that always feels intimidating, and tell yourself you’re going to get tough enough to do it with style.

Be brave and relentless

Get a timetable going

Winter is actually brilliant for getting into shape. Even while sedentary, your body is already producing more energy in order to keep you warm. And while it also takes a little longer to warm up for a workout, all this extra exertion combined, both passive and active, helps you burn more calories. So why not throw yourself into the deep end.

Once you get going, you’ll swim like a dolphin. The cold also naturally allows for extra intensity regardless of the physical activity, which automatically translates to more results gained from the exercises you do.

A fixed schedule brings structure to your daily life and makes it so much easier to get all the important things done. Allocate a timeslot for everything - including your sleep. You know what happens when you don’t get enough sleep on a given night – the entire day thereafter feels lost and fragmented. So make sure you get sufficient rest as well as reasonable time for recreation each day. Set fixed times for exercise routines so you can clock them in conveniently.

Then add in your times for eating healthily (including prep) and the necessary hours you need for work and stuff. In winter you know you have fewer hours in the day to play with so be sure you make them count.

“Make sure you get a good balance of rest and recreation throughout the day”

You don’t have to go it alone Get together with a personal trainer you like or get a partner to join your training session. When you train alone you have no one to answer to except yourself. Which sometimes equates to either shortened routines, or when you’re just not up to it, abandoning your programme for the day. This can be easily avoided if you have a friend depending on you. It also means you’ll strive to be on time, and be more focused and mentally prepared for your training sessions. It certainly helps a great deal bringing a measure of accountability to your fitness.

Also, you’ll find you are able to put in increased effort during exercising, when you have someone looking over your shoulder. And you get to return the favour by motivating your training partner in the same way. Winter is the perfect time to get yourself a training buddy, and it means you’ll be more productive at a time when you would usually hide under the covers. www.marcdressen.com

Calibrate your goals for the seasons It’s never too frequent to revisit goals and keep on reaffirming your desire for a stronger and fitter body. How badly do you want this? – A silent question that is invaluable for keeping you locked onto your desired outcomes.

Look back at your journal and the very personal reasons you have listed for wanting to get into superb shape.

Haven’t started writing down your goals yet? Set a goal for each season of the year, considering the particular

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A DV E R TO R I A L I S S U E 0 3 - S l e e p F e a t u re

A great night’s sleep for all the family As the UK’s most trusted bed brand, Silentnight understands the importance of sleep and believes everyone should enjoy a great night’s sleep.

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s well as a good diet and active life, adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and so much more, so getting quality sleep really is in all our best interests.

You might be someone who feels refreshed and energised after 5 hours rest or someone who needs a solid eight hours, no caffeine and a quiet room to feel rested, it’s about finding what works for you.

When it comes to sleep, everyone is different so choosing the right mattress for you and your family is a good place to start in getting a great night’s sleep.

Silentnight offers a range of products for all the family; from foam and chemicaltreatment-free Safe Nights mattresses for babies and Healthy Growth mattresses for kids to convenient ‘bed in a box’ solutions as well as traditional sprung products with a wide range of comfort options.

With three products in the range being awarded a Which? Best Buy and all products tested in the in-house SATRA approved testing lab, you can be certain that you are getting a quality mattress that will give you and your family the right support and comfort you need for a restful night’s sleep.

Visit www.silentnight.co.uk to see the full range.

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A DV E R TO R I A L S l e e p F e a t u re - I S S U E 0 3

TOP TIPS FOR BUYING A NEW MATTRESS You will use your mattress more than any other product in your home, so it’s important to get the right one.

However, we understand how confusing it can be and it can sometimes feel like an overwhelming task choosing which mattress is going to help you, so here is our advice on where to start …

How often should I replace my mattress? Industry guidance suggests you should replace your mattress every eight years. As your mattress gets older, the comfort and support that it provides deteriorates, potentially leading to neck and back issues. The health of your mattress also worsens over time with unpleasant findings revealing that the average person sheds up to a pound of skin and hair a year. Not regularly replacing bedding can actually lead to bed bug infestations and the spread of dangerous infections like staphylococcus, norovirus and even MRSA.

areas around the lower back and pelvis.

What is the comfort filling?

The comfort filling is a layer that sits just above the core mattress support system and helps to personalise your sleeping experience. Silentnight offers five key comfort fillings: Geltex, Memory Foam, Latex, Eco Comfort and Natural.

“- two people sharing a double mattress have only as much sleeping space as a baby in a cot - ”

sharing a double mattress have only as much sleeping space as a baby in a cot. If you and your partner are disturbing each other then it is time to invest in a bigger bed and you should buy the biggest mattress that will fit your room.

Does the base affect the comfort of the mattress?

When buying a new mattress, it is better to purchase a new base for it. Your mattress and base work in harmony with each other so placing a quality mattress on an old base will stop you from feeling all the amazing benefits.

We hope that’s helped, but if you’d like more information on our mattresses visit www. silentnight.co.uk/bed-buyingguide

What size of mattress should I buy? One of the most common sleeping problems is not having enough space; so we’re going to say it - size matters! Surprisingly two people

What type of mattress should I choose? We all have different requirements and we all come in different shapes and sizes. The mattress support system is a vital component that makes up the core of the mattress and is key to support, comfort and sleep quality.

A third of adults suffer from lower back pain and the type of mattress you sleep on can have an impact on this. We teamed up with the University of Central Lancashire to put our mattresses to the test and the study revealed that our zoned mattresses beat non-zoned mattresses hands-down to scientifically prove they’re better at supporting your spine in key

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A GR E AT N I GH T ’S SL EE P

SHOULDN’T COST THE EARTH

Our advanced Eco Comfort fibres are made using recycled plastic bottles.

Each year, we prevent 105 million of them from entering our oceans.

Which means not only do you get a great night’s sleep thanks to the amazing comfort, you’ll be doing your bit for the environment too.

TM

Which? describes the featured mattress as one of the “best value mattresses we’ve tested”.

Awarded for the Eco Comfort Pocket 1200

After all, a great night’s sleep shouldn’t cost the Earth.

Visit silentnight.co.uk/eco today to find out more.

S l e e p F e a t u re - I S S U E 0 3

Helping you drift off night after night Our research has revealed that a massive 75% of people in the UK are not getting a good night’s sleep. And it’s not surprising - with increasing pressure at home and work, not to mention modern technology making us ‘switched on’ at all hours of the day, finding time to let go and unwind can be difficult.

Simply follow Silentnight Sleep Expert, Dr Nerina’s simple tips for seven to ten days to notice a difference:

1.

Eat within 30 minutes of rising; skipping breakfast or eating too late after waking up suppresses the production of melatonin (the sleep hormone) and causes the body to produce stress hormones such as adrenaline and cortisol.

2.

Reduce your caffeine … and alcohol intake to stop you from being more awake and alert before going to bed, and help you to fall asleep more easily. The half-life of caffeine is approximately five hours.

This means it can take up to ten hours for all caffeine to be removed from your body for every cup of tea or coffee you drink.

3.

Drink plenty of water; your brain is strongly influenced by hydration, drinking lots of water throughout the day can improve productivity and make you less stressed during your relaxation time.

4.

Get an early night; commit to getting to bed at around 10pm for four or five nights per week.

This will ensure that you allow your body to rest through important sleep cycles, which help regulate health and emotional wellbeing.

5.

Stop measuring! Measuring how much time you have to sleep causes you to be stressed out, making you unable to fall asleep because your brain is too active.

www.FamilyFirst.co.uk

6.

Take a break from technology; using the last hour before you go to bed to shut yourself off from technology can help your body realise that it’s time to go to bed and you will fall asleep with ease.

7.

Create a sanctuary in your room; by creating a sanctuary in your room you will leave all the stress of work outside and go into a calm environment that is made for you to relax and have a great night’s sleep.

8.

Get physical; exercising regularly can ease stress, anxiety, and depression, which will help you rest more soundly.

10.

Read a book; it’s important to let your mind slow down, a way you can do this is by reading a book before you go to bed. Reading a book stops you from thinking about all the pressures of your day and allows you to fall into a relaxing slumber.

Silentnight sleep expert Dr Nerina has brought out a new book ‘The Little Book of Sleep’, which is a guide to achieving deep, natural, clean sleep. She guides her readers on a journey back to a good night’s sleep using her tried and tested tips and tricks.

You can see more tips and advice at www.silentnight. co.uk/sleep-matters

9.

Let go and count your blessings; letting go of the stress of the day and remembering things to be thankful for will help you fall asleep faster and ensures a better waking mentality for the next morning.

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I S S U E 0 3 - B o o k P ro m ot i o n

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Circle Only use blue and/or white.

For more details check out our Brand Guidelines.

B o o k P ro m ot i o n - I S S U E 0 3 s

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The light at the end of the story

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Imagination is fundamental to a child’s development, but busy young minds can sometimes find it quite hard to switch off at times like bedtime when we know they need to rest. Statistics and research show that it is common for a child’s imagination to develop between the ages of 3 to 5 years. Whilst this is an exciting time, vivid dreams can disrupt sleep patterns and can quickly turn into nightmares (commonly 3 to 6 year olds), or even the more upsetting night terrors (3 to 8 year olds).

The Night-Lighters uses a holistic approach to help parents create a calm, soothing bedtime routine with gentle, positive imagination.

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How a Night-Lighter’s magic can benefit you • Helps you and your child have a more peaceful nights sleep • Promotes the imaginative exploration of outdoor spaces with walks, trails and scavenger hunts…can you spot a Night-Lighter?

• Introduces your child to the idea of healthy fruits and vegetables and how they are grown (especially The Night-Lighter’s favourite treat... banana jam!)

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The Night-Lighters are kindly creatures who like to live outdoors in gardens and woodland. You may find some living at the back of your own garden, so look out for sparkle trails or half eaten leaves! Night-Lighters feast on the delicious fruits and vegetables they find, helping families to foster a passion for the outdoors and the simple pleasures of nature. They sleep all day and then at night go to work in search of children who are experiencing bad dreams. The Night-Lighters place their magic ball of light into the child’s own night-light, providing reassurance and comfort to help them sleep soundly until morning. Once you have finished reading the story, turn on your child’s night-light to help them sleep through the night... go on, give your night-light a purpose!

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ISSUE 03 - Family Fun

WINTER

WON DER LAND Colouring-in is a great activity for adults and children to do together. Not only does it develop fine motoring skills, creativity and mindfulness, but is a chance to chat and catch up with the each other.

Crayons and felt-tips ready?

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www.FamilyFirst.co.uk

Family Fun - ISSUE 03

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FA M I LY F I R S T 2 018

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Gifts that ke

I S S U E 0 3 - G i f t s F e a t u re

We often think that more is better when it comes to gifts, but our kids get so excited and overwhelmed at Christmas that they barely have a moment to enjoy the present they just unwrapped before rushing to open the next… Why not team up with grandparents, aunts and uncles to spread the cost? And get a couple of gifts that you know the children (and the whole family) will love and enjoy well beyond Boxing Day! OPTI 4-PERSON BADMINTON SET £22.49

2 PLAYER BASKETBALL SYSTEM £119.99

FOOTBALL PLAY TRAINER £49.99

MARVEL SPIDERMAN SCRIBALL £14.99 NIKE PL STRIKE BALL £17.99

FOOTBALL FLICK TRAINER £104.99 62

FA M I LY F I R S T 2 018

www.FamilyFirst.co.uk

ep on giving

G i f t s F e a t u re - I S S U E 0 3

CHAD VALLEY 6 IN 1 GAMES TABLE £69.99 OPTI NETBALL STAND £59.99

OPTI PORTABLE BASKETBALL SYSTEM £49.99

HYPRO 8 IN 1 GAMES TABLE £129.99

HYPRO 4 IN 1 GAMES TABLE £99.99

KICKMASTER TARGET GOAL £34.99 NIKE DOMINATE BASKETBALL £12.99 www.FamilyFirst.co.uk

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ISSUE 03 - Family Fun

Storytime…

We at Family First love a good read, so we thought we’d put together a list of some of our all-time favourites for those cosy days at home

R

eading captures the imagination like nothing else and reading together is a wonderful chance to read new stories that your children love and to introduce them to some of your favourites from when you were a child!

You may have heard of ‘The Cat in the Hat’ or ‘The Lorax’, which we also love, or any of Dr. Seuss’ fantastically illustrated books.

We think you’d also enjoy ‘Fox in Socks’ for some crazy tonguetwisting rhymes (watch out for the ‘tweetle beetle battle’ part way through)!

There are ordinary children in extraordinary and magical situations...

Then there are ordinary children in extraordinary and magical situations… Roald Dahl’s ‘James and the Giant Peach’ is perfect with its friendly oversized garden creatures, or ‘George’s Marvellous Medicine’ with George’s truly rotsome grandma, who gets an altogether special type of medicine to treat her aches and pains!

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All the Winnies… we couldn’t decide … so take your pick! Winnie the Witch is sure to capture the imagination of some of our younger readers with the amazing illustrations in the picture book versions. And of course, Winnie the Pooh and his adventures in the Hundred Acre Wood.

Demon Dentist by David Walliams – this dentist is not what you think but how long will it take before the children figure it out?! If you’re not biting your nails already then you will be by the end of the first chapter (and the kids absolutely love this one!).

TIP

Maybe you prefer to listen to the story rather than read aloud with the expression of an Oscar nominee? Then we recommend investing in a few audio books as stocking fillers. You can pick up CD versions of your favourite stories or download them from Spotify. We especially love Rudyard Kipling’s Rikki Tikki Tavi, the tale of a brave mongoose, as read by Emma Topping.

www.FamilyFirst.co.uk

A DV E R TO R I A L O et ke r Ad ve r to r i a l - I S S U E 0 3

Mini bakers in the making...

Kids will love creating these nutrient-boosted treats There’s fun to be had in the kitchen, so the nation’s favourite baking brand, Dr. Oetker, is encouraging families to get-

Don’t forget to take photos as you bake up a storm!

Get bake-ready and pick up these store cupboard essentials on your next shopping trip.

together to create delicious (and nutritious) treats.

We all want the family to get their five a day, but sometimes that’s

• Plain flour

easier said than done. These Fudgy

• Wholemeal flour

Beetroot Brownie and Banana and

• Dr. Oetker

Chocolate Chip Mini Muffin recipes cleverly ‘sneak’ extra nutrients into treats that children already love.

It might get messy, but baking together with children provides the perfect environment to ignite an interest in cooking and healthy eating. So why not apron-up the little ones and get ready to create new family memories?

Fine Dark

Cocoa Powder

• Dr. Oetker Fine

Bicarbonate of Soda

• Dr. Oetker Fine Baking Powder

• Dr. Oetker Madagascan Natural Vanilla Extract

• Light brown sugar • Soft dark brown sugar • Dr. Oetker Baking Cases • Dried banana chips • Dr. Oetker Dark Chocolate Chips

www.FamilyFirst.co.uk

The boosted-nutrition treats you will create together make perfect lunchbox fillers.

Suitable for freezing, they’re ideal for baking in a batch and keeping for weeks of packed lunches.

To freeze either recipe, allow the bake to cool completely. Arrange on a tray and place in the freezer for about 4 hours until solid, then pack into freezer bags or containers. This way, you can easily take out 1 or 2 servings as required.

Leave to thaw at room temperature for about an hour until defrosted before eating.

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A DV E R TO R I A L I S S U E 0 3 - O et ke r Ad ve r to r i a l

Fudgy beetroot brownies Preparation time: 15 minutes Cooking time: 25 minutes

INGREDIENTS: (makes 16) 100g (3 ½ oz) Low fat natural yogurt

Grease and line an 18cm square cake tin with baking parchment.

2. Put the yogurt and beetroot in a blender or food processor and blend for a few seconds until very smooth and well blended.

125g (4 ½ oz) Cooked beetroot in natural juice, well drained 100g (3 ½ oz) Sunflower spread or soft baking margarine 100g (3 ½ oz) Soft dark brown sugar 1 sachet/ 5g (1 tsp) Dr. Oetker Baking Powder (gluten-free) 40g (1 ½ oz) Dr. Oetker Fine Dark Cocoa Powder

METHOD: 1. Preheat the oven to 180°C (160°C fan oven, 350°F, gas 4).

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5. Spoon into the tin, smooth the top and bake in the oven for about 25 minutes until slightly risen, lightly cracked and just firm to the touch. Cool in the tin for 15 minutes, then turn on to a wire rack to cool completely. The bake will sink slightly on cooling.

6. For the best flavour and texture, once cool, store whole in an airtight container overnight and serve the next day. Cut into 16 squares. The brownie will keep this way for up to 3 days.

100g (3 ½ oz) Plain flour

When using vegetables in cakes, make sure the pieces are very small, thinly prepared or well mashed.

and Cocoa, then mix everything together well to form a thick cake batter.

3. In a mixing bowl, whisk the margarine and sugar together with an electric mixer for 1 minute until smooth and creamy. Add the beetroot yogurt mixture along with half the flour, and whisk again until blended together.

4. Sift the remaining flour on top along with the Baking Powder

You can switch the beetroot for other vegetables in this recipe, such as 125g of finely grated raw carrot or courgette, or 125g of cooked and puréed squash or sweet potato.

www.FamilyFirst.co.uk

A DV E R TO R I A L O et ke r Ad ve r to r i a l - I S S U E 0 3

Banana and chocolate chip mini muffins Preparation time: 15 minutes Cooking time: 25 minutes

Bicarbonate of Soda on top.

Stir in the sugar and Chocolate Chips. Make a well in the centre.

Spoon in the yogurt, oil, Vanilla and mashed banana, and mix together until well blended.

INGREDIENTS: (makes 24) Dr. Oetker Baking Cases 115g (4oz) Wholemeal flour

3. Divide equally between the

115g (4oz) Plain flour

Baking Cases, smooth the tops and top each with a banana chip. Bake in the oven for about 25 minutes until lightly golden and risen. Cool for 5 minutes then transfer to a wire rack to cool completely.

1 sachet/ 7g (1 tsp) Dr. Oetker Bicarbonate of Soda 75g Soft light brown sugar 100g pack Dr. Oetker Dark Chocolate Chips 250g Low fat natural yogurt (can be substituted for plant-based yogurt) 60ml (4 tbsp) Sunflower or corn oil 10ml (2 tsp) Dr. Oetker Madagascan Natural Vanilla Extract 200g (7oz) Peeled, ripe banana, finely mashed 24 Dried banana chips

You can use all plain flour for a lighter, less fibre-filled muffin or all wholemeal flour for extra fibre.

www.FamilyFirst.co.uk

Choose very ripe bananas for this recipe to give maximum banana flavour – it’s a good way to use up the brown bananas in the fruit bowl that no one wants to eat!

4. For the best flavour and texture, once cool, store in an airtight container overnight and serve the next day. The muffins will keep this way for up to 3 days.

Visit us at www.oetker.co.uk for more recipes and baking tips.

METHOD: 1. Preheat the oven to 180°C (160°C fan oven, 350°F, gas 4).

Line fairy cake or bun tin with Baking Cases.

2. Put the wholemeal flour in a bowl. Sieve the white flour and

Follow us at; /DrOetkerBaking @DrOetkerBakes @DrOetkerBakes

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ISSUE 03 - Family Fun

Make your own Elf Buddy Tasmanian-born, mum-of-four Rachel Puric is the creative power behind this fun craft idea. Check out her site www.minipeas.com.au for more crafty activities that are perfect for all the family on one of those rainy days when you just want to stay indoors and get crafty…

To make your own little elf buddy you will need:

C

hristmas is one of my favourite times of the year with the colours, the carols and general happier feeling everywhere you go. It was also one of my mum’s favourite times of the year and one tradition that our family had was to do Christmas crafts together.

Mum helped us to create all different Christmas themed crafts to keep or to give to friends. One year we all sat down and Mum taught us how to make our own little elf friend.

Mum made a big set that said ‘Merry Christmas’ and I made a less than perfect one that I named Mental Marvin. Marvin’s eyes looked in opposite directions, his arms and legs weren’t the same length and his head would just not sit straight. But he was mine and he sat on my bedroom shelf all December. Each year my family still get Marvin out and my kids love to look at and play with him. He now has a few elf friends our children have helped make.

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1 wooden cotton reel for the body 1 wooden bead for the head 4 coloured beads 2 pieces of ribbon about 5 times the length of the cotton reel (your elf’s body) Felt Paints and brushes Glue

STEP 1: Paint 1 the body and face.

To paint the eyes, use the back end of the paintbrush dipped in the paint. Dot eyes with the black on the head bead, wait for it to dry then dot the white. Using the back end ensures the eyes are a more uniform size. You could use a Sharpie or similar marker pen to add details instead of the paint.

STEP 2: Take

2

your felt and cut a rectangle that is slightly larger than the circumference of your head bead i.e. if your bead is 2cm cut a 3x4cm rectangle. Place some glue along one long edge and curl the felt over to make a cone. Hold the felt while the glue dries, if needed. Once dry, trim the cone hat to fit the head of your elf. You can use cardboard if you don’t have felt.

STEP 3: Place a thin line of glue on the inside brim of the hat and stick it on your elf’s head.

3

STEP 4: Tie

4

STEP 5: Push

5

STEP 6: Adjust

6

a large knot at one end of each ribbon and thread a bead on. The knot needs to be big enough to hold the bead in place. If your ribbon is fraying put a little dab of glue on the end. You could also use smaller round wooden beads instead of coloured ones for a different look.

both ribbons through the hole of the cotton reel and pull through so the beads dangle like feet.

Thread the last 2 beads on each ribbon and knot again for the hands.

the length and position of the arms and legs, then when you are happy, put glue on top of the ribbon and reel to attach the head.

Keep pressure on the head while the glue starts to dry until it’s secure enough to not move.

There are so many possibilities and variations to be made, such as Santa with a cotton-wool beard or tiny elves with mini reels and beads. You could write things on the elves’ tummies, such as your family name, or Ho Ho Ho! As you are the one making them, you can use whichever colours you like to match your Christmas decor. Let your imagination and creativity flow.

For more ideas, from recipes for delicious carrot and spinach brownies to easy and fun partybag treats visit www.minipeas.com.au and Rachel’s etsy store at https:// www.etsy.com/au/shop/MiniPeas.

www.FamilyFirst.co.uk

Family Fun - ISSUE 03

Festive wordy fun

Enjoy this festive word search with something for everyone. Why not give everyone a different coloured crayon and see who can spot the most words! Have fun!

Š thewordsearch.com Š thewordsearch.com www.FamilyFirst.co.uk

FA M I LY F I R S T 2 018

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FREE THEIR IMAGINATION Blur the line between dreams and reality; anything is possible on a Raleigh.

RALEIGH.CO.UK

F a m i l y F e a t u re - I S S U E 0 3

5 Ways you can support extended family this festive period Can’t live with them and can’t live without them! There’s nothing quite like family, or family time together, and Christmas is a great way to catch up with extended family and make plans to meet again soon in the coming year…

W

hatever your belief system or family values – there is one thing about Christmas and the New Year that appears to be universal... it is a family time!

To make this festive season really special here are 5 ways that you can support your extended family members:

1.

Visit them: Winter in England is wet and dreary – and older members of the family tend to stay indoors, which can be isolating for them.

Make a special effort to arrange regular visits over these months. Take a puzzle that you can do together or choose one of the Family First recipes and make some food together. Togetherness is support.

2.

Take them out: Do you have a great aunty or elderly parent or distant cousin that you adore but never seem to have the time for? It is challenging to juggle all the demands of being a busy parent – but we can

www.FamilyFirst.co.uk

teach our children the importance of extended family by including them in our plans. Invite a family member along to help you do the Christmas shopping or even to spend time with the children while you go out and shop. Inclusion is support.

“even as busy parents we can teach our children the importance of extended family by including them in our plans”

3.

Write to them: With modern technology, we assume that a quick text, instant voice message or social media post is adequate communication for everybody, however there is nothing

like receiving a handwritten card or letter with some printed photographs, especially if you live far away from family members or if they are not used to the high-tech ways of communicating.

Communication is support.

4.

Reunion: There’s nothing quite like an annual reunion – on one day in the festive season all family members come together at one venue and bring food and drink and spend time catching up face-to-face. This takes the pressure away from a hectic Christmas Day and means everyone can join in the festive fun. Memorymaking is support.

5.

Stay connected: There really is no excuse to lose touch with family members as there are so many ways to stay in contact nowadays.

A nice idea is doing an end of year newsletter and emailing it to all the family so they know exactly what everyone has achieved or experienced in the year. Connection is support.

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Cold & Flu?

Use your Kleenex® tissues…

As we approach the bleak midwinter, colds are cropping up around every corner of the playground! Children at school are surrounded by other children all day and are more likely to spread germs by touching hands and faces. This means it’s important to make sure they’re prepared for any sniffs and sneezes ahead. Drinking plenty of water and getting a full night’s sleep are both helpful for this. Many experts claim that blowing your nose is best as it rids the body of congestion, helping kids to breathe properly and get back up and running around the playground!

Top Tip – Tuck some Kleenex® Balsam pocket pack tissues into your child’s schoolbag! Kleenex® tissues are perfect to keep at hand for any sniffles or sneezes as they contain skin-soothing Aloe Vera, Vitamin E and Calendula.

Don't Hat

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Scarf

Glove s Winte r coat Backp ack Statio nery Lunc hbox Tissue s

Ready for S o chool t k c a B Adventures?

£3 A gentle touch for everyday splashes, sniffles and spills ®Registered Trademark Kimberly-Clark Worldwide, Inc. ©KCWW

Now available at

H e a l t h a n d We l l n e s s - I S S U E 0 3

5 Fast ways to avoid cold and flu this winter Getting well into that time of year where colds and flu are unavoidable. Follow some of our handy tips to help keep you feeling fit and healthy until the daffodils bloom…

1.

3.

2.

4.

Don’t stand too close to me!

If you suspect somebody has the flu or you can see that they are displaying flu-like symptoms, such as coughing or sneezing – then ensure you stand several feet away from them. This is not to be rude and it is likely they will understand if you explain diplomatically, or just wave ‘goodbye’ politely.

Hand hygiene... Wash hands thoroughly... This should really go without saying, but when people are in a hurry or unaware of ‘invisible’ germs then washing hands isn’t always a priority. Children, in particular, need reminding to wash hands after touching surfaces including railings, park equipment and door handles.

www.FamilyFirst.co.uk

Communal Cleaning: If you are living with someone who has the flu virus then it is likely that those contagious germs have been transferred to the surfaces of the home, including door handles, worktops and even shared electronic devices. To avoid spreading the virus further, clean surfaces with anti-bacterial spray.

Finished with your Tissues?

Discard your used tissues in a bin or carrier bag straight after using them, and then aim to wash your hands as regularly as possible during this sniffy and sneezing time – when your nose is persistently running there is a high possibility that you will pass on germs. Use soft tissues to avoid a sore nose, and try to use a clean one each time you need to, instead of reusing them.

5.

No Puckering-up during flu! The flu virus is carried in saliva. It is contagious for a whole day before symptoms show up, the whole time of the fever and even for as long as a week after symptoms show... So, stop kissing to avoid the spread. And with this in mind – don’t share glasses or get too close to anybody’s mobile handset either, particularly the mouth piece.

And finally, if you should be unlucky enough to get caught in the sneezing cross-fire remember that plenty of rest, warm teas and a healthy, nutritious diet full of vitamins and minerals will help to get you back to your best in no time! *If you need medical advice about flu or symptoms, or you need a flu jab, then speak with your GP.

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Lemsip All in One, Lemsip All in One Cold & Flu Capsules, and Lemsip All in One Liquid. Contains Paracetamol. Always read the label.

UK/L/118/0036

H e a l t h a n d We l l n e s s - I S S U E 0 3

Fasting and Feasting – getting a balance that’s ideal for all the family…

When you hear the word ‘fasting’, you may think about having to starve yourself, dreaming about pie and mash until you are finally allowed to eat again. Not so. Here’s how you can make fasting about conscious eating decisions that benefit the entire family…

two hours minimum. This is because when melatonin (sleep hormone) rises naturally at night, preparing you for sleep.

It naturally slows down your metabolism also. So you are more likely to store what you eat at night as fat. Additionally, when you eat, it raises body temperature. For you to fall asleep your body temperature needs to fall a degree. So your sleep would be compromised. <<< McHill, “Later Circadian Timing”

To find out more about intermittent fasting and the Protocol8 lifestyle,

I

ntermittent fasting is about the balance of Fasting with Feasting. Intermittent Fasting (IF) or Time Restricted Eating (TRF) are when you have periods of extended time that you don’t eat. During this time, you allow your body to fully process the nutrients you have eaten and get a restful sleep to regenerate. For example, planning your meals so that there is an extended period between dinner in the evening, and breakfast the next morning.

The most popular schedule is a 16 / 8 protocol: 16 hours of fasting and an 8-hour window during which you can eat. This is a lifestyle choice rather than a diet and seen by many as one of the easiest to adopt.

If you have children or a partner and you don’t want your eating habits to affect their life negatively you may be asking yourself…

…Can fasting be suitable for a family?

Yes, it can be adapted. Children can practice a form of IF by eating in a 12-hour window. Children going to bed at 8 pm could have their last meal at 6-7 pm to maximise on their sleep quality, then breakfast at 6-7am to achieve the 12-hour intermittent fast. It is not recommended that children fast for longer periods.

At Protocol8 we recommend growing children have three substantial, balanced and nutritious meals a day, avoiding refined sugary snacks. If they are super active or hungry, then healthy fruit or veg snacks are advised.

Adults can fit their three meals into an 8-hour period by eating at 10 or 11am and finishing at 6-7pm, eating their evening meal with their family.

www.FamilyFirst.co.uk

visit www.protocol8.com “Children as young as 5 can be on a 12 -hour TRF, and you’ll see that helps them stay in better health, sleep better and avoid childhood obesity.”

Satchin Panda - The Circadian Code.

Why fast at all?

Fasting gives your digestion time to do its job.

This allows the ‘breakdown’ of the old cells (autophagy) and the ‘building’ of the new healthier ones. To get the most out of IF, the ‘building phase’ is therefore just as important.

While meal timing plays a part, the quality of the meal is also key to good health. Load your meals with good quality fats and a variety of vegetables, both will keep your family satiated as well as keep your intestinal and gut flora thriving for strong digestion.

Our programmes provide in depth guidance on fasting with support on concise meal plans and of course, some delicious recipes, including many, kid-friendly, healthy natural ‘sugar-alternative treats’. >>> Studies have shown that matching your eating-times with your circadian rhythm, our natural sleep schedule, is the best for sleep quality and weight loss. So for adults, the ‘ideal’ timing for eating would be a 10am-6pm eating window. However, we understand this can be difficult with a busy life so the crucial advice is to not eat too close to bedtime regularly, leave

Fruity Popsicle Recipe Check out this recipe for healthy refreshing popsicles. They are a great way for the whole family to get extra vitamins and fibre into the day.

Ingredients 2 Tubs of Full fat Live Yoghurt/Coconut Cream/ Coconut/ Almond yoghurt 1 Cup/ several handfuls of Berries or Fruit of your choice, (it’s entirely up to you depending on how fruity you want them!)

A pinch of cinnamon for a seasonal touch!

Optional - Collagen (for added benefits to skin, bones and joints) Probiotics (for a healthier gut-lining) Any fruit you like!

How to make them - Blend your chosen yoghurt and fruit in the blender or get the kids to mash any soft fruits. Keep the other half and cut into chunks to stir into the mixture . You can then add in any optional extras; stir in well.

Put the mixture into the ice blocks (portions) and place the popsicle sticks in the middles of each portion, place in the freezer and leave to set for 5-6 hours.

Collagen

You may want to add collagen into the mixture – which is great for growing kids! It’s great for skin elasticity

holds together

your bones and muscles your organs

protects

provides structure

to joints and tendons

Heals the

gut lining

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I S S U E 0 3 - H e a l t h a n d We l l n e s s

When a little discipline

(and cake) can go a long way…

As the festive season draws near, you face the prospect of office parties, family get-togethers, and a host of indulgent festive chow-downs. Of course, you’re still committed to your schedule of carefully measured calories, exercising, and reasonably good and healthy eating habits! Or are you?!

E

veryone is enjoying a second helping, and expects you to do the same – ‘another small plateful – it is Christmas after all…’.

However, if you’re serious about maintaining your figure and physical wellbeing – the result of a whole year’s consistent effort – then you need to make firm intentions before the cookouts start.

The last thing we want coming over the festive hill is to battle away the hard-burned pounds we put back on rapidly while having a good time, not to mention the depressed mindset that comes along with this.

And as parents, we can’t be telling our children ‘no more cake!’ if we’re tucking in to our third bowl of strawberry trifle and figgy pudding…

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Here are some intelligent ways you can join in the festive fun and still fit into your favourite jeans when the party is over:

you keep away from ingredients which are fattening and unhealthy.

Daily Calorie Allowance

Foods which contain ample stores of fibre are excellent deterrents from overindulging.

They make you feel nice and full and if chosen cleverly will also mean you won’t be consuming extra unwanted calories. Fruit and vegetables are the obvious choices, and they also boost your body with essential vitamins and minerals. When you top up on fibre your body produces more insulin, which helps meltdown fats and sugars

If you’re already on an intelligent eating plan, it shouldn’t be difficult to monitor whether you’re consuming too many or too few calories on any given day. All you have to do is find ways of sticking to your personal optimum calorie target. You can do this easily by factoring in your own tasty snacks and treats. Make these yourself so

Ample Fibre

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H e a l t h a n d We l l n e s s - I S S U E 0 3

we tend to eat on those festive occasions. So even if you happen to be a bit naughty at Christmas you’ll still manage to keep added inches off your waistline...

Another great reason to get the kids into opting for a healthy fresh fruit or carrot and cucumber combo over processed snacks.

But if you go into a party well prepared, you’ll find it easy to turn down those salty and sugary hors d’oeuvres. Make a delicious snack you know you’ll enjoy heartily – something healthy and energy boosting, like almonds and an apple or two – before hitting the party.

Calorie Culprits

“ we can’t be telling our children ‘no more cake!’ if we’re tucking in to our third bowl of figgy pudding and whipped cream” Snack Before the Party While you’ve promised yourself not to get glued to a chair and go at it with ‘all you can eat’, it can be hard to resist those innocent-looking (and calorie-laden) Christmas nibbles.

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It’s easy to assume what kind of foods will be served at a Christmas party, but one thing you can be sure of is variety.

In addition to the salty and fat-filled snacks, you will probably find foods that fit perfectly into your healthyeating-plan. Make the wise choices, be calorie conscious, and eat the healthiest options you can find. Seafood, lean meats, and tasty salads are all very healthy and pack a nutritional punch (just remember to go easy on the dressings and condiments).

But it’s the festive holidays...

Very true… and a very good reason not to be too tough on yourself.

Having a little – a spoonful, not

a bucketful! – of what we enjoy is good for us. Sometimes, cutting back on heavy workouts, taking a break, and easing off from your fixed diet can do wonders for the body to rejuvenate itself. Just don’t allow the break to extend beyond a week of relaxed eating and lazing about. You’re in control. You get to set your personal eating limits.

If you keep this in mind, you’ll come back primed, stronger and more dedicated than ever before.

And this goes for the children too, – keep treats to earlier in the day.

Then wrap up warm, head to the park and let them run off the excess energy, so they stay active and everyone sleeps well!

“increase your intake of healthy fibre with every meal to help meltdown those festive fats and sugars” www.marcdressen.com

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I S S U E 0 3 - B a c k to S c h o o l F e a t u re

for the new year. You might want to give the school uniforms a once over while you’re there!

Tissues are a must, Kleenex have a variety of small packets. Pop a pack in your child’s pocket and a spare packet in their school bag – using tissues can help prevent spreading of viruses and prevents your younger children from having a running nose or using their sleeves, and prevents moments of embarrassment for your older children.

Make sure all electronic equipment is charged and clearly labelled with your child’s name, including headphones, iPads, calculators and phones.

Be New Year Ready (with a back to school checklist) With Christmas over and the new year having kicked-off it’s time to get everyone back into their normal routines.

Just to make sure that relaxed holiday-feeling lasts as long as possible, here are a few helpful reminders for a smooth start back-to-school and work …

Here are some things that your children may need for the new year starting back at school: A new lunch bag or box. It is a good idea to opt for re-usable tubs that have compartments, instead of lots of plastic wrappers.

A flask that can be used for cool drinks or warm liquids is a great idea, especially if you want to send your child to school with some comforting and nourishing soup.

January and February are chilly and so a warm hat, scarf and

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Check your children’s stationary kit and school books are all up-todate.

If your child rides a bike to school, you may need to service the bike or check the tyres and brakes yourself, especially if the roads are icy or wet.

For younger children heading to nursery they may need their comfort toy.

Get the kids to spend an hour tidying their rooms and making space for all those new gifts so you can all relax into a clutterfree space when the daily routine begins.

pair of gloves are a great idea.

Make sure you add your child’s name to everything, either with a permanent marker on an existing label or sew name tags near the seam. You could even knit them yourself if you enjoy crafts (or are feeling adventurous!).

Keep a foldaway waterproof mac in your child’s school bag at all times.

Check your child’s sock drawer... if there are holes on the heels or toes stock-up with these essentials over Christmas or mend any ready

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N ew s F e a t u re - I S S U E 0 3

How to ensure eating disorders are treated fast The government has recently pledged to extend its mental health provisions to empower schools and colleges with funding and training to support young people with eating disorders. Beat – and Family First - welcome the proposal…

T

he move follows a public consultation from last year and is focussed on speeding up diagnosis and treatment by supporting schools and colleges. Eating disorders affect an estimated 1.25 million people across the country according to Beat, the U.K. charity for eating disorders. Around 15,000 of this number are children aged 5 to 10 years (see Beat’s website for more statistics). Beat’s Chief Executive Andrew Radford welcomes the government proposal to make the treatment and support of eating disorders among children and young people a priority: “Most people suffering from an eating disorder, first experience symptoms when they are at school.

“With the right training schools and colleges are more able to spot the signs of an eating disorder, provide appropriate support and ensure children are referred for treatment quickly at a time when they have the best chance of recovery.”

The new government proposal aims to fund mental health support teams enabling staff to coordinate their

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approach to mental health. Additional funding and dedicated support teams within schools and colleges are crucial to improve the current waiting times.

“spotting the signs early is vital for a full and sustained recovery” “…the Government must now follow up on these improvements by doing more to reduce the more than two years it takes for children, on average, to get referred for specialist treatment” insists Radford.

Speaking of her personal experience with anorexia nervosa at school, former Beat Youth Ambassador and medical professional, Dr Elizabeth McNaught explains how she was “unusually fortunate” that an individual teacher gave her own time to try to understand and support her with the illness. “I know how important and effective it will be to

appoint mental health leads in schools and to fund their training so they can help pupils who need it.

“That especially involves spotting the signs of a developing mental health condition. The evidence clearly shows that early intervention is important for a full and sustained recovery.”

In addition to implementing the government strategy to train schools and colleges, Beat offers ‘Helpfinders’, a service enabling sufferers to find support and treatment services in your local area.

Beat also has dedicated helplines that are open every day (including a Youthline and Studentline), as well as two online support groups every evening.

If you or anyone close to you has been affected by the content included in this article, please contact Beat’s helpline 0808 801 0677. Visit Beateatingdisorders. gov. uk for further advice, information and support.

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Chocolate Tart – with a difference

This easy-to-make delicious chocolate tart is perfect for chocolate lovers and is completely dairy-free and vegan.

Why not give it a go and see if you, your family and guests can tell the difference?

INGREDIENTS: 1.5 cup mixed nuts 1 cup dates, pitted 2 heaped tbsp of cacao powder

CHOCOLATE FILLING: 200g ‘Chocolateeha’ chocolate (or any dark chocolate which contains no milk or milk derivatives) 200ml oat cream (for example, Oatly Single cream)

TOPPINGS: Loads of berries, fresh mint leaves and crushed nuts

INSTRUCTIONS:

1.

Start by placing your mixed nuts into a food processor and pulse a few times until they are coarsely ground, then add the pitted dates and cacao. Blend until the mixture starts coming together and if needed, add a splash of water.

Spoon the mixture evenly into your tart tin, lined with

cling film. Make sure you press it tightly onto the base and into the edges to form a crust (wet your fingers a bit, it does help a lot). Pop in the fridge for an hour to firm up.

Next, make the beautiful chocolate filling by heating the oat cream in a small pan until it comes to the boil. Take off the heat, add in the chocolate and stir until completely melted.

Let it cool down for a couple of minutes before carefully pouring evenly into the tart crust; Jiggle the tart pan gently to help flatten it out.

Pop back in the fridge to set for about 1 to 2 hours.

Gently remove the tart from the tart tin, decorate with fresh berries, crushed nuts and fresh mint leaves before serving.

3.

4.

5.

If you have a bit of oat cream left, pour some over to taste, and decorate.

Enjoy!

2.

Check out www.hedihearts.com for some more healthy and delicious recipe ideas.

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Chocolate?

G et C o o k i n g - I S S U E 0 3

Yes, please…!

These tasty treats are packed with natural sweetness and nuttiness and are an ideal home-made alternative that you can make with the kids and store in the freezer for surprise guests or a quick dessert…

PREPARATION TIME: 30-40 minutes plus 1 hour in the freezer

SERVES: Around 16-20 mini bars

ALLERGENS: Nuts, dairy (optional)

TASTY TIP: Store in the fridge in a closed container for up to 5 days...or leave in the freezer for snickers ice-cream bars!

WHAT YOU’LL NEED: - 150g dates - 60g oat flour - 60g coconut flour - 60g peanut butter - 50g butter or coconut oil - 50g hazelnuts - 30g honey - 15g raw cacao powder - 200ml boiling water

HOW TO MAKE:

1.

For the caramel sauce: Soak the dates in 200ml of hot water for 5 minutes and then blitz it all in a blender or food processor until smooth.

Carefully remove 140g of the caramel mixture into a small bowl and leave to one side.

For the nougat: Add the peanut butter, oat flour and coconut flour to the remaining caramel mix and continue to blend until the mixture is crumb-like and

2.

3.

can hold together when you squeeze it - add a little water and blitz again if it is too dry Carefully remove the nougat mixture and shape it into a ball with your hands. Place it onto parchment paper and roll it into a large rectangular shape around 22cm by 16cm (9in by 6in), using a rolling pin or your hands.

Use a spatula to spread the remaining bowl of date and water (caramel) mix on top of your rolled nougat.

Next, place the hazelnuts into a sealed plastic bag and using a rolling pin gently bash them so they break into smaller pieces. Sprinkle your crushed hazelnuts on top of the caramel sauce, lightly pushing them down.

Pop your layered caramel-nougat-nut combo into the freezer.

Make your chocolate by gently heating and stirring the butter/coconut oil, honey and raw cacao in a wide based saucepan and leave to cool.

After an hour remove your bar from the freezer and with help from an adult, cut it into small bars as shown in the picture Next dip each bar in the chocolate to get an even coating, using your hands or a cocktail stick, and freeze again for 10 more minutes - enjoy!

4.

5.

6.

7.

8.

9.

10.

Visit www.littlecooksco.co.uk for more tasty recipe ideas. www.FamilyFirst.co.uk

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Pumpkin

and Stilton Bread This is a delicious recipe that can be enjoyed all year round but is especially great during pumpkin season…

INGREDIENTS FOR THE BREAD: 10g Fresh yeast 75g Water, tepid 135g Whole meal flour 155g White bread flour 100g Fermentation* 80g Colston Bassett Blue cheese 40g Pumpkin puree** 70g Grated carrot 3g Salt 15g Pumpkin seeds

*FERMENTATION: 170g Fruit juice with high sugar content (such as apple, pineapple, pear or grapefruit) 280g White bread flour 15g Fresh yeast

**PUMPKIN PUREE: 10g Fresh yeast 75g Water, tepid 135g Whole meal flour 155g White bread flour

METHOD FOR FERMENTATION: Place the fruit juice in a warm place for 3-4 days prior to making the bread.

When the fruit juice has fermented, place all the ingredients into a freestanding mixer and, using the dough hook attachment, mix on low speed for 7 minutes until a smooth silky dough has been achieved.

Leave the dough in a warm place for 24 hours. After this, the fermentation will be ready to use.

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METHOD FOR THE PUMPKIN PURÉE: Peel and cut the pumpkin into small chunks, lightly coat in olive oil and season with salt and pepper.

Place on a tray and roast lightly with no colour until soft. Once cooked, leave to cool slightly then place into a jug blender and blend until smooth.

METHOD FOR THE BREAD: Add the yeast to the water to dissolve. In a freestanding mixer with a dough hook attachment, place the two flours, fermentation, blue cheese, pumpkin puree and grated carrot into the bowl. Pour in the yeast and water and mix on a low speed for 5 minutes. Then add the salt and mix on a medium speed for a further 1 minute.

Remove the dough from the mixer bowl and place into a clean bowl and cover with a damp cloth.

Leave in a warm place until the dough has risen by two thirds its original size.

ABOUT COLSTON BASSETT: Established in 1913, Colston Bassett Dairy is globally acclaimed for producing the finest Stilton and Shropshire Blue. Operating as a farming co-operative, the milk is sourced from local farms within a 1.5 mile of the Dairy in the Vale of Belvoir.

Colston Bassett continues to make its cheese in the traditional way. Each truckle is created by a highly skilled and dedicated team of experienced staff – using the recipes that have been handed down through the generations.

Renowned for its consistently excellent flavour, Colston Bassett is enjoyed by lovers of fine cheese all over the world.

Heat the oven to 220°c/425°F/ gas mark 7.

Knock back the dough and shape it into one large loaf, or two small boules. Place on a baking tray lined with parchment paper and sprinkle the pumpkin seeds over the bread. Cover the bread with a damp towel and leave until it has risen by two thirds its original size.

Recipe developed by Stuart Collins - Docket No33 Whitchurch, Shropshire www.docketrestaurant.com For more information visit us at www.colstonbassettdairy. com and @colstonbassett

Bake for 40-45 minutes. Allow to cool on a wire rack before slicing.

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gooDness theyâ&#x20AC;&#x2122;ll waNna grab!

I S S U E 0 3 - H e a l t h a n d We l l n e s s

Healthy snacking habits – start them young!

Lydia at Dairy UK explains why it’s never too soon to encourage children to have a healthy relationship with food...

G

ood habits learned now influence children’s choices into adulthood.

So it’s the perfect time to explain to your child why a healthy diet is so important.

Snacking wisely Sugary foods and drinks can damage teeth if consumed frequently and in large amounts. Water and milk are tooth-friendly drinks.

Snacks like chocolate and crisps are often high in energy, sugar and fat, but low in important nutrients. So it’s much better for your child to fill up on nutrient-rich foods like milk, cheese and yogurt. Also include lots of fruit and veg, and fibre-containing foods

as these are important for a child’s digestive system and provide slowrelease energy.

Dairy products such as yogurt and sticks of cheddar cheese are nutritious snacks for children. School children grow rapidly and have higher energy and nutrient requirements compared to adults for their size. As children have smaller tummies, they need energy and nutrient-rich foods. This is where dairy products can play a key role since they provide a range of important nutrients in a unique, compact and tasty package.

There are often misconceptions that dairy or specifically lactose is hard to digest. However contrary to popular belief, only around 5% of the UK

DAIRY FOODS PROVIDE CHILDREN WITH THE FOLLOWING AMOUNTS OF THEIR RECOMMENDED NUTRIENT INTAKE

NUTRIENT

189ML SEMI-SKIMMED

MILK NUTRIENT

4-6 YEAR OLDS

7-10 YEAR OLDS

PROTEIN

26%

18%

VITAMIN B12

58%

47%

VITAMIN A

19%

15%

CALCIUM

33%

27%

PHOSPHORUS

29%

23%

4-6 YEAR OLDS

7-10 YEAR OLDS

PROTEIN

35%

24%

VITAMIN B12

100%

100%

RIBOFLAVIN

59%

47%

POTASSIUM

28%

15%

CALCIUM

52%

42%

PHOSPHORUS

52%

41%

IODINE

59%

53%

A 20G PIECE OF CHEDDAR

CHEESE NUTRIENT

SMALL POT (125G) LOW-FAT FRUIT

YOGURT 84

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4-6 YEAR OLDS

7-10 YEAR OLDS

PROTEIN

27%

19%

VITAMIN B12

48%

38%

RIBOFLAVIN

33%

26%

CALCIUM

39%

32%

PHOSPHORUS

43%

33%

IODINE

60%

55%

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H e a l t h a n d We l l n e s s - I S S U E 0 3

population is lactose intolerant, although this varies between ethnic groups. If you think your child is lactose intolerant, see your GP for advice.

Let’s have a look at some of the nutrients needed during childhood.

Most of us know how crucial calcium is during childhood as it’s needed for growth and development during this time, as well as maintaining bones and teeth throughout life. Did you know that phosphorus has these roles in the body too? It’s during childhood and the teenage years that our bones grow the most rapidly in length and strength, with around 90% of the adult skeleton formed by 18 years of age.

Calcium also has a number of other, lesser known but, equally as important roles in the body. It helps us release energy from food, which is especially important for children, who use a lot of energy growing and running around the playground! It also supports normal muscle and nerve function, and even contributes to the function of digestive enzymes, which help little tummies digest food. Milk and dairy products are rich sources of calcium, with one schoolsized carton of milk providing 42% of a 7 to 10-year-old’s daily needs.

School children grow rapidly and have higher energy and nutrient requirements compared to adults for their size.

Vitamin D works together with calcium - think of them as a tag team! They share a few roles within the body, and in fact vitamin D actually contributes to normal calcium levels in our blood.

Like calcium, vitamin D supports growth and development in children, and maintains bones and teeth, as well as muscle function. Additionally, it supports the normal function of the immune

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system. This is especially important for school children, who are exposed to many germs and bacteria daily.

Our bodies mainly get vitamin D from the action of sunlight on our skin, triggering its production in our body.

There are very few dietary sources of vitamin D, so everyone over the age of one is advised to consider taking a daily supplement, especially in autumn and winter. Dietary sources include oily fish, red meat, egg yolks and fortified foods such as some yogurts, breads and cereals.

Food – including the right snacks – provide energy so children can play and learn, as well as an array of nutrients, each having a specific role in achieving and maintaining health.

Iodine is one of the lesser-known nutrients that dairy products provide. It is particularly important in childhood, supporting children’s growth and learning. It also has a range of other functions in the body, supporting the normal function of the nervous system, as well as the production and function of thyroid hormones. Milk and yogurt are naturally high in iodine and can help children meet their daily needs.

Milk, cheese and yogurt are also high in protein, which helps maintain bones and muscles, and supports muscle growth too.

Clearly, dairy products are a nutritious addition to a child’s daily diet, providing a range of important nutrients. Make sure you give your little ones some tasty and nutritious dairy snacks to fuel their play, and set them up with good dietary habits that will stick with them. www.dairyuk.org

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USEYOURNOODLE FOR MORE PROTEIN

TO FALl in LOVE WITH PASTA - AGAIN

TO BRING THE FAMILY TOGETHER

FOR HEALTHY MEALS IN LESS THAN 10 MINS.

Dinner time is family time. Our delicious pastas come in 10 different varieties that are nutritious, colourful, easy to prepare and a fun way to bring everyone to the table.

Explore Cuisine is a pasta no-brainer. It’s pasta with a high IQ, because it’s filled with the goodness of beans, lentils and chickpeas. It’s gluten free pasta packed with protein and fibre and it’s organic. So when it comes time to choose your noodle, use your noodle.

®

A SMARTER WAY TO PASTA Find us in the Free From aisle at ASDA stores or on-line at: www.asda.com

S STAY FOR H FRES KS

EE D 3UW ENE NOP

*

Whatever Christmas mishaps await, running out of fresh milk won’t be one of them.

*Stays fresh for 7 days opened, and 21 days unopened. Drink before ‘use by’ date.

Cravendale uses ceramic filters to remove more of the bacteria that turns milk sour so it’s fresher, purer and tastier for longer. Calcium is needed for the maintenance of normal bones.

I S S U E 0 3 - G et C o o k i n g

Mango, Passion Fruit & Yuzu tray bake Delicious. Fruity. Exotic. This mango, passion fruit and yuzu tray-bake makes every day a Good Cake Day.

Holiday in a cake.

What more can we say…

INGREDIENTS: Parchment paper Brownie tin (29cmx19cmx4cm) 162g sifted cake flour half tablespoon (5g) baking powder half teaspoon (3.5g) salt 113g butter, softened 200g granulated sugar 2 eggs (room temperature) 1 teaspoon (5ml) vanilla extract 120ml milk (room temperature) 120ml Waitrose Alfonso Mango, Passion Fruit & Yuzu coulis Ice cream (optional) – we love vanilla, white chocolate or coconut sorbet

METHOD:

1.

2.

3.

4.

Preheat oven to 350° F (177° C).

Line the brownie tin with parchment paper.

In large bowl, stir together flour, baking powder and salt. Set aside.

In another large bowl, beat butter and sugar

with electric mixer until light and fluffy..

Add eggs and vanilla; mix well.

Add flour mixture alternately with milk, beating well after each addition.

Continue beating for 1 minute.

Pour into prepared brownie tin..

Bake 35-40 minutes or until toothpick inserted in comes out clean.

Cover the baked sponge with 20ml of the coulis and allow to cool for 15 minutes on cooling grid.

Generously cover the sponge with remaining 120ml of coulis and cover the baking tin with cling film and allow to sit for at least 6 hours (leave overnight for best results).

Cut into squares and serve cool or slightly warm with ice cream, sorbet, clotted cream or on its own.

5.

6.

7.

8.

9.

10.

11.

12.

Enjoy!

For more amazing recipes from Good Cake Day visit us at www.goodcakeday.com 90

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*

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WE KnOw hOw iMpOrTaNt iT Is fOr kIdS To kEeP tHeIr eNeRgY Up tHrOuGh a bUsY DaY At nUrSeRy oR ScHoOl. buT We aLsO KnOw hOw sUdDeN bUrStS CaN QuIcKlY LeAd tO A SlUmP Or cRaSh iN MoOd. so hOw cAn yOu bE SuRe yOuR ChIlDrEn aRe gEtTiNg a sTeAdY, cOnStAnT SuPpLy oF eNeRgY ThRoUgHoUt tHe dAy?

Go tO ScHoOl oN An eGg Eggs are naturally packed with high quality protein which can help to look after growing kids and keep them fuller for longer. Perfect for breakfast time. Happy Eggs also contain 28% more vitamin D than standard eggs*, which is great for keeping bones and teeth healthy.** Eggs are naturally versatile, too. So you can switch things up. Serve poached eggs with grilled tomatoes one day, soft boiled dippy eggs with soldiers or scrambled on sourdough toast the next! We love veggie omelettes – they’re a great way to use up any leftovers in the fridge and to get kids to try a whole range of colourful veg...

A VaRiEd aNd bAlAnCeD BrEaKfAsT Serving up a healthy, balanced diet and not skipping meals – especially breakfast – will help keep their energy constant.

And protein-rich foods like eggs, can keep hunger at bay for longer. Meaning kids won’t seek out sugary snacks that come with short-lived peaks.

*Research conducted in conjunction with Newcastle University ** Vitamin D contributes to the normal absorption and use of calcium and phosphorus, and to normal blood calcium levels, and to maintenance of bones, teeth, muscle, and immune system function.

Eggs are a great option for everyone in the morning, and they don’t have to be time consuming to make. Children often love a boiled egg, and served with wholegrain toast soldiers is a really great breakfast.

For more inspiration on how to start their day with a natural source of goodness, visit thehappyeggcompany.co.uk/recipes.

MaKiNg a lItTlE TiMe iN ThE MoRnInG It’s a nice idea, but we all know kids don’t always fancy what’s in front of them. We’ve found one handy way of getting them to eat healthily is to involve them in the shopping or food prep.

And getting even the pickiest kid at the breakfast table to eat something – however small – can make a huge difference.

Different kids will have different preferences as to how they start their day, just like the grown-ups around them. So, whether your child wakes up slowly and only fancies a glass of milk at first – or dives downstairs, ready to feast – the key thing is to carve out enough time for them to sit down, stressfree each morning. Work backwards from the time they usually leave the house to make sure everyone has enough time to relax and eat. Good nutrition in the morning is the best way to start the day.

* *

* *

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EFTOVER EY L SO K Servings: 5 R U U P Preparation time: 15 minutes T Cooking time: 25–30 minutes

20g Bertolli with Butter and Olive Oil 1 onion, diced 800ml semi skimmed milk 1 chicken stock cube 1. Heat the spread in a saucepan and gently fry the onion for 5 minutes until soft.

2. Add the cooked vegetables, milk and stock cube and bring to the boil.

200g of cooked carrots, sprouts, broccoli, peas 100g leftover turkey, diced 1 rounded tbsp cornflour 2 tbsp Elmlea Single 3. Blend the cornflour with a little extra milk, remove the pan from the heat and whisk in the cornflour.

4. Return to the heat, add the turkey and simmer for 5 minutes until piping hot. To finish swirl in the Elmlea Single and serve.

& ORAN GE ATE L TA Servings: 5 CO Preparation time: 25 minutes O R H Cooking time: 30–35 minutes

T

C

s u o i c Delihristmas C recipes

250g ready-to-use shortcrust pastry 284ml Elmlea Double 2 oranges, zested 1 tbsp icing sugar 1. Preheat oven to 190°C, 170°C fan, Gas mark 5.

Grease a loose bottomed 20cm fluted flan dish.

2. Roll out the pastry on a floured surface, line the dish and trim the edges. Chill for 15 minutes. Prick the base with a fork, add baking beans and place on a baking tray and bake for 15 minutes. Remove the baking beans and bake for a further 5 minutes.

3. Add Elmlea Double, orange zest and icing sugar to a saucepan and heat until barely simmering,

A DELICIOUSLY CREAMY TASTE

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150g dark chocolate, broken into pieces 2 medium eggs 2 tbsp orange liqueur

4. Add the chocolate and orange liqueur and stir until melted. Remove from the heat, cool slightly. Beat the eggs together, then whisk very fast into the chocolate mixture, until it is smooth and thickened.

5. Pour immediately into the pastry case and bake for 12 minutes or until just set.

6. Slice the pith from the oranges and then segment them.

Serve dusted with icing sugar and the orange segments.

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S SMO KE D

Cooking time: 40–45 minutes

300g ready-to-use shortcrust pastry 2 medium eggs 150ml Elmlea Double 100ml semi skimmed milk

T U

OOM & B SHR AC U Servings: 5 M ON Preparation time: 25 minutes Cooking time: 40–45 minutes

150g chestnut mushrooms, sliced 150ml Elmlea Double 100ml semi skimmed milk Fresh thyme leaves, chopped

300g ready-to-use shortcrust pastry 1 red onion, diced 90g smoked bacon lardons 2 medium eggs

1. Preheat oven to 190°C, 170°C fan, Gas mark 5.

Grease a loose bottomed 23cm fluted flan dish.

2. Roll out the pastry on a floured surface, line the dish and trim the edges. Chill for 15 minutes. Prick the base with a fork, add baking beans and place on a baking tray and bake for 15 minutes. Remove the baking beans and bake for a further 5 minutes.

Turkey Leftover Soup. Each serving contains:

3. Heat a non stick frying pan and fry the onion, bacon and mushrooms together until lightly golden, sprinkle over the pastry case.

4. Whisk the Elmlea Double, milk and the eggs together and pour over the mushroom mixture.

5. Sprinkle with thyme leaves and bake for 20–25 minutes until golden and just set.

6. Serve hot or cold.

Smoked Salmon & Asparagus Quiche. Each serving contains:

ENERGY

FAT

SATURATES

SUGARS

SALT

ENERGY

FAT

SATURATES

SUGARS

SALT

786kJ/ 186kcal

7.8g

4.0g

10.5g

1.2g

2022kJ/ 486kcal

34.8g

15.8g

2.7g

1.7g

9%*

11%*

20%*

12%*

20%*

24%*

50%*

79%*

3%*

28%*

Chocolate & Orange Tart. Each serving contains:

Chestnut Mushroom and Bacon Quiche Quiche. Each serving contains:

ENERGY

FAT

SATURATES

SUGARS

SALT

ENERGY

FAT

SATURATES

SUGARS

SALT

2822kJ/ 679kcal

52g

28.3g

12.4g

0.7g

1986kJ/ 477kcal

34.3g

14.7g

4.1g

1.4g

34%*

74%*

142%*

14%*

12%*

24%*

49%*

74%*

5%*

23%*

*% of Reference Intake of an average adult (8400kJ/2000kcal).

E CH UI Q

CH ES TN

1. Preheat oven to 190°C, 170°C fan, Gas mark 5. Grease a loose bottomed 23cm fluted flan dish.

2. Roll out the pastry on a floured surface, line the dish and trim the edges. Chill for 15 minutes. Prick the base with a fork, add baking beans and place on a baking tray and bake for 15 minutes. Remove the baking beans and bake for a further 5 minutes.

HE IC U Q

ASPARA N& GU O Servings: 5 S LM Preparation time: 25 minutes A

75g smoked salmon, torn into pieces 50g Cheddar cheese, grated 65g asparagus tips, trimmed to fit

3. Whisk the Elmlea Double, milk and the eggs together.

4. Add the smoked salmon and asparagus tips to the pastry case and pour in the egg mixture, sprinkle over the cheese and bake for 20–25 minutes until golden and just set.

5. Serve hot or cold.

*Protein contributes to growth and maintenance of muscle mass and maintenance of normal bones. **Vitamin D contributes to the normal absorption and use of calcium and phosphorus, and to normal blood calcium levels, and to maintenance of bones, teeth, muscle, and immune system function.

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Head to Toe Wash: Hypoallergenic Approved by Paediatricians

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Safe Sun for all the family Free family days out School summer holiday’s - Things to do and see Sleep better this summer Could your child be the UK’s next big sports star The great outdoors

FA M I LY F I R S T 2 018

97

I S S U E 0 3 - G et C o o k i n g

Yummy Mummy Oreke... serves up a tasty vegan one-pot When you want a fast and healthy hot meal that takes (almost) no time at all…

“One pot means less washing up!”

It’s tasty, it’s easy, it’s fantastic on days when you want to have a meat-free option. And it is my favourite way to cook - one pot.

Less washing up when you’re a time-poor mum, like me.

YOU’LL NEED THESE INGREDIENTS: serves 4 2 tbsp olive oil 4 garlic cloves chopped 3 onions chopped 250g organic sweetcorn 250g organic Precooked chestnuts 100g chickpeas 2 tsp turmeric 2 tsp pink Himalayan sea salt 1 tsp black pepper

THIS IS HOW YOU DO IT: In a large frying pan or wok, heat the oil, and sauté the onions for around seven minutes.

Add all the other ingredients apart from stock and lemon.

Stir-fry for a further two minutes until golden. Then pour in the vegetable stock and lemon juice. Increase the heat until the liquid dries out - this usually takes about five minutes. Serve up and you’re ready to enjoy www.yummymummyuk.com

200ml vegetable stock 1 lemon squeezed Optional - Add 1 Scotch bonnet pepper for a spicy kick

Check out our other delicious festive recipes on pages 80, 81, 82, 90, and easy Elmlea meals on page 92 98

FA M I LY F I R S T 2 018

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