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Smile

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family lifestyle magazine

Inspiration Interview with Valentina Karellas

Delicious Free From

recipes inside Lifestyle

Get your garden familyready for Summer SPRING/SUMMER 2019

Cuisine

Weekend treat.. Fluffy banana pancakes & more! Helping parents quit smoking

Health

Help your little ones sleep well in 10 easy steps


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Smile philosophy

Whatever challenges life presents us with, always find your reason to smile. Stop, take a breath, and smile, then begin.

Find your reason to smile

Smile Magazine

Spring/Summer 2019

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Smile Contents

Welcome

CONTENTS

Smile Lifestyle

For some of us, Spring is

11 Wake up & smile... 10 Tips to brighten your mood

a great time to embrace change and start something

13 Getting your garden family friendly for the summer

new – be it a new training

14 Saving the planet starts at home

course while the kids are at

17 The perfect upcycling project for summer

school, a creative DIY project

18 Building the skills to shape your future

or a chance to get into healthy eating habits. In this issue you’ll

20 Making a sustainable change

get loads of recipe ideas to inspire easy and nutritious meals for you and your family and get clued up on how to spot the signs of a food allergy or food intolerance. We’ve also got some great ideas to get your family garden into shape for the warmer months. Remember to take a breath during all that

28 Animal magic 34 Being vs doing: The peculiar art of being stuck

Smile Cuisine

activity, just to relax and smell the flowers. Whichever

38 Managing your family’s food allergies

way you choose to spend your day, be sure to find

43 Simple strawberry smoothie

something to Smile about!

47 Breakfast muffins 49 Courgette, pea, rocket and mint soup

Sincerely,

Your Smile Team

51 Tasty potato and sausage frittatas 53 Eat well gluten free 55 Fluffy banana pancakes with fruit 61 Quick and easy fish dish

Executive Editor Lee Gatland Managing Editor Ara Lee Art Director Richard Hejsak Printed By Micropress Printers Ltd

For editorial enquiries: ara@sevenstarmedia.co.uk For sales and advertising enquiries: sales@sevenstarmedia.co.uk Further information: www.sevenstarmedia.co.uk Tel. 01959 543659

Published By SEVEN STAR MEDIA LTD, 184 Main Road, Biggin Hill, Westerham, Kent United Kingdom Cover Credits Photographer: Quang Anh Ha Nguyen

Disclaimer: Smile Magazine is published bi-annually (twice per annum) by Seven Star Media Ltd. No part of Smile Magazine may be reproduced, stored in a retrieval system or transmitted in any form without permission. Views expressed in the magazine reflect those of contributors and are not necessarily those of Seven Star Media Ltd, and are included to provide advice only. No content is a substitute for expert, or 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.

Find your reason to smile

Smile Health 64 Family dynamics... Understanding each other 69 At the heart of good health 71 What inspires & motivates you to get your running shoes on 72 Did you ever stop to ask yourself... ? 82 Beauty that is more than skin deep 90 10 ways to help a sleepy baby 92 Encourage your children to sleep easy

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mile Lifestyle

A way of life

11 Wake up & smile... 10 Tips to brighten your mood

13 Getting your garden family friendly for the summer 14 Saving the planet starts at home

17 The perfect upcycling project for summer 18 Building the skills to shape your future 20 Making a sustainable change 28 Animal magic

34 Being vs doing: The peculiar art of being stuck


Smile Lifestyle

Hello there! The Wonder Pod is an exciing new toolkit for young people, youth workers and arts praciioners to demonstrate how to best uilise tablet apps and assisive technology for creaivity, having fun and forming friendships. Download Wonder Pod today on the website link below and discover new and accessible ways to create Drama, Music, Animaion, Film and Digital Photography. If you would like to ďŹ nd out more about POD please give the Wac Arts team a call 020 7692 5800 or email Pod@WacArts.co.uk

www.WacArts.co.uk/Pod

Wac Arts Reach is a new three-year project funded by BBC Children in Need, providing cutting edge creative technology projects, exploring film-making, music, photography and animation in innovative and engaging ways. We will continue to promote our ethos of fun, friendship and improved independence through an artistic expression and collaboration, embedding these core values in bespoke packages, tailored towards the needs of the organisations we work with. w young people, the Reach programme will provide assistive On top of the work we do with technology training to teachers, youth workers, care workers and other professionals working with young people with a range of needs to help facilitate a sustained application of digital and creative technology projects. for more information call 020 7692 5800 or email Reach@WacArts.co.uk

www.WacArts.co.uk/Reach

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Smile Magazine

A way of life


&

Wake up

Smile Lifestyle

Smile...

10 Tips to Brighten your Mood A S a parent it is so important to look after yourself and your wellbeing, but we often do not place this at the top of the list. Some days are just harder to get through than others. Life is a rollercoaster, and we are constantly faced with new challenges, both positive and those that are tougher to deal with. There are however, lots of things we can do to help stay positive and strong. These simple tips are easy to integrate into your every day, and can help build positivity in your life.

Be honest with yourself

It is important to be honest with ourselves and acknowledge if we are feeling low. As a parent the focus is mostly on the family and everyone’s needs, so we do not always pay attention to how we are really feeling. Admitting to ourselves that we feel low might make us feel inadequate and we might worry what other people think. By working through our feelings, we can tell if we are struggling, then we can start taking intentional action.

Enjoy Nature

Nature has an amazing, healing effect. It reminds us that we are part of something bigger and something beautiful. Get some fresh air, go for a nature walk, bring some fresh flowers indoors and invest in some houseplants.

Listen to Music

Music can be very therapeutic and has a strong effect on our emotions. Listen to upbeat tones during the day and change it to calm tones before bedtime.

Keep a Journal

Writing down the little things in life that you are grateful for; happy moments and things which have deep meaning to you can be very effective. A journal is a

A way of life

powerful reminder of the things we value most in life and puts these things back into focus.

Small Projects

Be productive and get a sense of achievement. It can be anything. Tidy that messy drawer, bake a cake. Get started on that little hobby project you never allowed time for in the past. Small projects can work wonders for generating that positive feeling of accomplishment.

Simply Be

Take time to soak up your surroundings. Take time to daydream. Allowing our mind to relax and wander boosts creativity and is beneficial for our mood.

Try Something New

By trying something new we are forced to take ourselves out of our comfort zones, challenging the brain to assess our new experience and take our mind down new paths. Trying something new puts us back in touch with the wonder we felt as a child and makes us aware that there is the scope to further enrich our lives.

i

Author: Camilla Woolgar, Founder of the Mood Booster Journal. For more visit www.moodboosterjournal.com/

Contact a friend

Get in touch with a friend. If it’s not possible to actually see to your friend, then Skype, Facetime or a call can be sufficient. Speaking to a friend can help us focus on something external. It can also be an opportunity to speak about how you feel.

Fuel Up

The food and drinks we consume can affect how we feel, as the brain and body need the right vitamins. Look at how you can improve your diet. Start off with choosing the healthy food you enjoy.

Get Moving

Again, start with what you enjoy. Exercise triggers brain chemicals that dull pain, lighten mood and relieve stress. Studies also show that exercise not only helps our mood in the shortterm but also long-term. We may not feel like exercising, but even a fastpaced walk can make you feel lighter.

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Smile Lifestyle

Getting your Garden Family Friendly for the Summer M OST families are so strapped for cash that the idea of getting any work done on the garden is truly a luxury, with priorities naturally being things like home improvements or holidays (and they are the lucky ones in today’s climate). Most families tend to opt for patios with a space for a table and chairs, and lawns with a goal post or trampoline. Something that keeps the kids entertained while parents and grandparents can enjoy the outside space to relax, yet still be close enough to manage the little ones. Some families want to get a vegetable patch started or need a corner for the rabbit hutches. This style of garden generally appeals to all families from all walks of life and suits all budgets. Most parents are interested in a robust garden that will withstand a lot of action from there little tykes. Plants are naturally on the front line when it comes to breakages, often stamped on or ripped out. Lawns have to withstand the odd scrum or goal–mouth mud bath. The main thing is the kids are outside, in the fresh air; happily exercising and exploring within the confines of their garden boundaries— something I used to do as a kid back in the 70’s… Gardens are subject to change over the years as toddlers turn into tykes, then into troublesome teenagers. So it’s best to be

A way of life

patient and plan your garden according to the family needs and kids’ lifestyles. Early introduction is the key to any would-be gardener and it’s up to the parents to grab the initiative, so children are interested in being outside from when they are small.

Try making a simple raised planter for your family garden:

1

2 3

Use four pieces of wood, equal in length, at about 6 inches high. Place them in a square format.

Screw the pieces together, using corner posts of 2-inch square timber for support.

4

Place on an area with no grass or weeds and plenty of drainage – for example, do not place on any concrete surface.

5

Fill the planter up with a good graded topsoil or loam (equal parts of clay, silt and sand), or something suitable for the types of plants you would like to plant in it.

Gardens are subject to change over the years as toddlers turn into tykes, then into troublesome teenagers.

6

You can always add upgrades and make the flower-bed higher over time.

This is a perfect place to start growing lettuces or other greens. Let the kids help you out with spacing and planting the seeds. You’ll have salad for your sandwiches and for the guinea pigs before you know it. You could also plant a lovely flower bed with lavender and poppies to attract the bees.

i

Visit Mark Walker at www.woodcuttersgarden.com

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Smile Lifestyle

Saving the planet starts at home

C

LIMATE change, urban sprawl, changes in countryside and river management, and the resulting rise in sea levels, are affecting wildlife the world over. On a very practical level, climate change threatens our agriculture and hence our food security, and natural disasters, such as storms and flooding, have been causing devastation around the globe, with people losing homes and loved-ones. In the UK we are experiencing this to a lesser extent, but we are seeing less rainfall in the summer months and more in the winter. It’s become harder to recognise seasonal shifts and harder to prepare for the impact on our homes. A hosepipe-ban is the least of our problems.

Why is this happening?

Multiple indicators show that global climate is changing. Higher concentrations of ‘greenhouse gases’ (atmospheric carbon dioxide (CO2) has risen by over 40% since the Industrial Revolution) are causing the global atmosphere and oceans to get warmer; ice caps to melt and the sea level to rise. With islands of plastic collecting in the oceans and destroying marine wildlife habitats, and with inner-city congestion impacting air quality – and our health – our contribution to climate change is not something we can continue to ignore. This change hasn’t happened over night but has crept up on us over time and we are now feeling the consequences more than ever.

What can we do to help fix it?

Living a more sustainable lifestyle is easier than you may think. It simply means paying closer attention to what

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Smile Magazine

we use and what we throw away. Aiming towards a zero-waste policy to avoid spending more than we have to and opting to re-use, rather than buy everything new. With everyone taking small steps to reduce their carbon footprint it can make a difference to how quickly the climate changes. And more importantly, we teach our children and grandchildren to respect nature, wildlife and the planet that they stand to inherit when we are no longer here. Small steps every day can make a big difference if we all make the effort. And the best thing is we can start at home, and straight away.

Easy ways to show the planet we care: Walk or cycle, instead of taking the car, especially on short journeys; car share when dropping the children to school, or use public transport.

A way of life


Smile Lifestyle Conserve energy by turning off lights and household appliances when they are not in use, and opt to take a shorter, cooler shower. Separate refuse; compostable waste can be put to use in the garden and shows the children that all biodegradable waste returns to the soil to help plants, including fruits and vegetables, to grow. Recycle clothes; pass unused items on to family members or neighbours. Clothes may be cheap enough to replace for many of us, but the clothing and textiles industry is one of the world’s largest polluters, second only to the oil industry; 15% of all fabric ends up on the cutting room floor www. edgexpo. com/fashionindustrywastestatistics/. Take your own reusable cup and flasks if you are ordering ‘coffee-to-go’.

Assessing the risk and being prepared

In the past it could be accepted that living next to a river or the sea carried an obvious risk, in recent years however, towns and homes that have never flooded in living memory have been hit. If you live in a flood zone, check the Environmental Agency website for a basic assessment and likelihood of flooding, and sign up for flood alerts. You can also minimise the impact by taking the following measures: Replace wooden and carpeted floors with tiled floors & rugs

A way of life

Living a more sustainable lifestyle means paying closer attention to what we use and what we throw away. Plaster & plasterboard are porous so consider other materials such as concrete Traditional kitchen units are easily damaged by floods, opt for metal kitchen units as a more resilient alternative Consider raising electrical sockets so they are above the level of flood water Select ground floor furniture that can be easily carried upstairs Visit: www.nationalfloodforum. org.uk and www.gov.uk/ government/organisations/ environment-agency for advice on flood planning, flood prevention and flood resilience.

i

Flooding can be caused by rising tides, from the sea and rivers; fluvial floods (when rivers burst their banks and over flow); through groundwater floods (when the earth becomes saturated and is unable to hold any more water) or through flash flooding due to heavy rainfall. The UK Flood Forum believes that 1 in 6 of us are at risk of flood.

i

For more on climate change visit: www.metoffice.gov.uk/weather/ learn-about/climate-change

Co-Author: Sutcliff & Co Insurance Brokers; insuring families and businesses across the UK. Visit: www.sutcliffeinsurance.co.uk

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Spring/Summer 2019

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Smile Lifestyle

The Perfect Upcycling Project

U

for Summer

PCYCLING a piece of furniture is much easier than most people think, it doesn’t take much time, cost a lot, or require much space. All you really need is a tin of paint, a paint brush and some newspaper to protect the surface you’re working on! Sustainability has become a huge factor in recent years when homemakers are considering purchases. Recycling a second-hand piece, making it fit in with your décor and giving it a new lease of life is eco-friendlier than going out and purchasing something new. The most recent upcycle I completed was a vintage pine church pew that I wanted to fit in my dining-area makeover just before Christmas. Here’s a short step by step guide on how to achieve a professional look without it costing the earth:

1

Firstly, you need to make sure the item is completely clean and smooth. I was lucky as we’d previously had the church pew stripped professionally, this is worth considering if you’ve a large item of furniture

that has been varnished or painted many times over the years. For smaller items or items that haven’t been painted too heavily, a light sanding-down should do the trick.

2

Next, wipe the piece of furniture down with a clean cloth and some soapy water. Make sure the wood is completely dry before moving on to step three.

recycling a secondhand piece of furniture is ecofriendlier than going out and purchasing something new

3

Paint a coat of primer or undercoat all over the item of furniture and leave to dry fully. If, like me, you’re trying to get a cool, matte finish on a warm, orange toned item, then it’s worth purchasing a primer in the colour tones specific to the end result you’re trying to achieve. I used a Valspar primer that was mixed specifically for the paint choice I’d gone for but I’ve also used Farrow and Ball primer on past projects and that works beautifully too.

4

Once the primer has dried, you’re ready to get the colour on the piece of furniture. Paint in thin coats to get a professional finish and let each coat dry completely before adding the next. When painting on top of a primer you should generally only need two coats, a third may be necessary for particularly bright, vibrant colours. As I wanted the pew to fit in with the calm, monochrome look of our dining

A way of life

area I chose a dramatic, almost black shade of grey, this was also by Valspar and the colour is named Downing Street.

5

Depending on the finish required, there are a few different options for the final step. I wanted a solid, matte look so chose to leave the pew unvarnished and unwaxed, and it hasn’t chipped or scuffed at all since being painted (end of November), despite being used lots over Christmas and being positioned right in front of a radiator which has been in full use. If you’d like to have an extra protective layer, then a light varnish or wax will do the trick. Alternatively, for a more worn, rustic look you could rub down some areas lightly with low-grade sandpaper and finish with a wax over the top.

TOP TIP: Check out car-boot sales or second-hand furniture stores for low-cost items that you can restore and give a second lease of life.

Author: Natalie Lockwood is an interior designer and blogger based in Yorkshire. For more tips visit www.littlemillhouse.co.uk

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Smile Lifestyle

Building

the Skills to Shape your

Future T

HERE are any number of reasons why you may be prompted to change your career path. Whether you’re a school leaver; starting again after maternity leave, or adjusting to life after being in the military, getting into the workforce or returning to work after a break can be daunting. Maybe you are in a job and looking for ways to develop your professional qualifications. Maybe it’s about learning new skills, applying for an apprenticeship or getting a part-time job to bridge a financial gap. Whatever the reason, there are so many options that are waiting for you. But taking steps towards that change can really push you out of your comfort zone. It’s easy to start looking for opportunities and feel overwhelmed by the qualifications that are expected from applicants. “The educational landscape and getting the ‘job of your dreams’, as a result of tackling those qualifications to get you there, can at times seem impossible and unobtainable”, explains Andrew Powell, expert careers advisor and CEO of The Training Room. The important thing to remember is that there are plenty of opportunities to develop skills; opportunities that are compatible with your family commitments and schedule.

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A way of life


Smile Lifestyle If you are good with a computer, you can look at the free and low-cost online courses offered by Alison or Udemy, or free tutorials on YouTube. These are a great way to build confidence and keep your mind on your goal if you are still not sure what you would like to learn in the longer term. If you have never sent an email in your life and would like to become familiar with the world of tech, you can look into computer literacy courses offered at your local library or evening classes if your local further education institute offers them. “But you have to want it! Really want it!”, explains Andrew, “You have to start to take accountability for where you are in life and if life isn’t living up to your expectations, then you have to change something. The great news is that you can change your future, if you take personal accountability for doing so”. Outside of traditional routes into the job market there is also ‘vocational education leading to employment’. “If traditional avenues into work are not for you and you want to get that career, but never thought it possible, well it is”, continues Powell, “The UK market has many educational and careers providers who work with employers to get you trained and work-ready across industries you may have thought would never be obtainable to you”. Managing personal finances, and confidence to take the first steps seem to be deciding factors in whether people make changes to their current situations. “You have options,” insists Powell, “All you need to do is get up and make it happen”. Passionate about getting talent into work, Andrew believes that everyone can achieve their dreams if they want it badly enough and if they work hard enough to achieve it. Having grown up in a very run-down area of South Wales, Andrew found his route out of relative poverty by joining the military at sixteen years of age. After serving for several years with the British Special Forces,

A way of life

he developed an interest in business and was also the Chief Operating Officer of a FTSE 250 company before he took on his current role. Interacting with talented people across an age spectrum has enabled Andrew to pinpoint the key factors that hold people back from achieving their true potential. Guiding people to take the necessary steps to transform their lives is a key aspect in helping to drive this change.

If traditional educational paths and routes to employment are not for you, research the Internet to find a career that you are passionate about and if you are not qualified for that job do more research and find a training provider who can help, Do not allow the hurdle of affordability to stop you. There is always a way, Do not compromise. This is your life. This is your career, You will spend more than half of your life in work. Make sure that you are doing something that you are passionate about and that makes you happy.”

The important thing to remember is that there are plenty of opportunities to develop skills “If you want to get back on track, remember...

There are no excuses. This is your life. Make the most of it and follow your dreams, Never let anyone tell you that “you can’t”. You can do anything if you are motivated enough and want something badly enough,

(Andrew Powell, Chief Executive of The Training Room)

i

The Training Room is a social impact business that specialises in education and careers provision. For more information visit: www.thetrainingroom.com. Other training providers mentioned in this article: www.alison.com ; www.udemy.com. Also look online for further education and training and remember, all it takes is a small step in the right direction.

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Smile Lifestyle

Making a

sustainable

Change

Interview with London-based Fashion Designer, Valentina Karellas

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A way of life


Smile Lifestyle

F

ROM watching her mother on the sewing machine as a child, to graduating from the London College of Fashion and completing her Masters in Italy, Valentina worked for many brands in China, Italy and the UK. Feeling overwhelmed by the realities of the fashion industry, she decided to make a change. It took 5 years of research and planning to get it ready and finally bring her dream to life. In August 2016 she launched her label.

specially made and repaired; clothes were treasured and taken care of.

What are the best things about your job? – And the challenges?

Best things are seeing my pieces come to life, I make everything myself in-house, so

What inspired you to study fashion?

As a child, I used to help my mother sew and pattern-cut, she was a dressmaker, she taught me everything, I loved seeing a piece from a drawing appear in real life, this took skill and patience, I loved hearing the sewing machine hum late at night as she would work on tight deadlines. This was at a time where people used to get garments

It’s always been a way of life for me, how I was raised. It’s only now people are talking about it, and struggle to keep life ‘ethical’ or sustainable, I would say the simplest way, is to live a life that causes the least amount of harm to people and the environment around you. That could mean buying fruit and veg from your local greengrocer, swapping clothes rather than buying new ones, repairing garments rather than throwing them out and gifting people with experiences rather than ‘stuff’.

Who are your role models (in life); inspirations in the industry?

playing around with the knitting machine and making mistakes that create a whole load of new designs is always exciting for me. The challenge is mostly being heard and seen, as a small brand with little budget it’s easy to get hidden by large brands claiming to be sustainable, people believe them, but mostly it’s a common marketing tool.

Take a step back and really think about why you are doing what you are doing A way of life

Talk to us about sustainability – what does it mean to you? How can people be sustainable in their everyday life and choices?

I have always looked at what is closest to me, for sure it’s my family, my parents who always made sure I was on the right track in life while giving me freedom to fly. In industry, it’s always been Stella McCartney, she has stayed true to her mother’s legacy and kept her garments animal free and strived to work with people that create new fabrics that are not harmful to the environment.

What would be your advice to anyone taking steps to make a change towards improving their situation or following their dream? Whatever you are doing – whether it’s a job, college course or a project, just to take a step back and really think about why you are doing what you are doing? Is it truly making you happy and will it take you to your end goal? Ask your family and loved ones for their perspective, sometimes it’s hard to see clearly when you are so close to a situation. Once you have analysed whether you should stay on your career path or move on, then make the effort to do your research and ask people in a similar field about their experience.

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Smile Lifestyle Mostly, follow your happiness, what makes you smile in the morning, jump up and get on with your day.

London is multicultural; always a mixed bag of people from all backgrounds that make everything so diverse

What would be your advice to anyone starting out as a sole trader / creative / freelancer?

Research, learn trading laws and rules, get an accountant to help with finance work, as a creative the last thing you need to think about is your tax bill, but this is the most important part. Always make effort to meet other small brands at networking events, everyone has a story to tell and [people] are usually happy to share, it’s important in your first years to learn quickly who to do business with, so talking to similar brands gives you insight into this world.

You are based in London – we know you love London;-) – what do you love about the city?

make people come back. There is always something new in town, we seem to grasp things, I am always discovering new and interesting exhibitions.

What makes you smile?

When I meet customers and see them smile looking at my work, when I explain I made everything, the wide-eyed surprise is wonderful and always makes me smile. It’s usually followed up by them saying, ‘oh my grandma used to knit’ or something. I just hope I inspire a new generation to create, mend, save and upcycle their clothing, like my mum inspired me.

around London, so please keep an eye out for them. I also teach visible mending workshops at these events, this is where I teach people to celebrate the holes and damaged knits and enhance them by colour contrasting the holes, each mend always looks unique and everyone enjoys the process.

Anything else you would like to share…

I may not have a physical shop, but I travel around doing pop-ups and events

Visit: www.valentinakarellas.com

It’s multi-cultural; always a mixed bag of people from all backgrounds that make everything so diverse. Other metropolitan cities have beautiful buildings and food, but it’s the people here in London that make it so interesting [for me] and

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A way of life


WHISKAS® & TERRACYCLE® have launched the Pet Food Recycling Programme?

The nationwide programme is the first of its kind in the UK & Europe and offers pet owners a free solution to transform waste packaging into useful items.

What is TerraCycle®?

TerraCycle® is the world leader in the collection and reuse of non-recyclable post-consumer waste. TerraCycle® reuses, upcycles and recycles waste into new items instead of incinerating or landfilling it.

It’s as simple as one, two, three, four

Find your closest drop-off location or create one

Collect

Ship (for free)

Recycle

Visit www.whiskas.co.uk/terracycle to find out how What waste is accepted in the scheme? 1 All wet pet food pouches

2 All pet treat flexible plastic packaging and pouches

3 All dry pet food flexible plastic packaging


PUPPY – ADVERTORIAL –

LOVE? THE SCIENCE BEHIND THE HUMAN-PET BOND

Most pet owners love to tell you about their dogs and cats and what great companions they make, and so many of us are convinced of this fact that you will find a pet in around 11 million households in the UK. However many of us may not realise that science has actually shown that pets are good for us; bringing physical and mental health benefits to the people with whom they share their lives. Pets and children Spending time with pets may play a special role in socialising and developing children because they are thought to help teach a child responsibility, build empathy, and promote concern for animals and the natural world. Pets can act as ‘stress buffers’ by providing a calming influence in anxious situations that are a common part of the day to day life of a child. Pets also help to create new experiences, can decrease perception

of physical and emotional pain, and walking a dog may promote a healthier, more active lifestyle. Childhood exposure to dogs and cats may decrease the likelihood of developing certain kinds of allergies later in life, and having pets in the home has been associated with enhanced immune function and better school attendance rates due to fewer illness-related absences. Pets and families Dogs may play a particularly important role in promoting healthy active lifestyles for owners through their need for daily exercise and their natural desire to play. Studies have reported higher levels of physical activity in children from families that live with a dog and pregnant women who own dogs are more likely to meet national guidelines for physical activity through walking with their dog.


55%

admitted a pet had given them a new sense of

PURPOSE

Pets and communities The benefits of pets go beyond their own family and ripple out to the wider community.

86%

admitted animals make their home

HAPPIER

Dog walkers will recognise that pets get people talking to one another. Pets create positive social encounters and have the ability to create connections amongst people who may not ordinarily interact with each other. Owners often find they make new friends through their pets and therefore pets may help to build communities that are better connected and more pleasant to live in. Throughout history, the relationship between humans and pets has been one of the world’s most unique and enduring bonds. People see their pets as important members of their families – they are friends, playmates and protectors – providing love, security and joy to humans. In turn, it’s our responsibility to make a better world for pets by taking care of them and providing them with loving, safe and happy homes, good healthcare and nutrition, and proper training and socialisation. Brought to you by the WALTHAM™ Centre for Pet Nutrition, a leading authority in the field of pet nutrition and care for over 50 years. WALTHAM™ is the global scientific research centre for Mars Petcare, delivering breakthroughs in pet nutrition and the science of human-animal interactions. Find out more at www.waltham.com

The survey conducted by One Poll surveyed 2,000 people across the UK.

62%

of dog owners report doing more

EXERCISE


© 2019 Mars or Affiliates


Smile Lifestyle

Animal Magic

I

NTERACTING with animals is proven to bring immense health benefits. We all feel fascinated just being within touching distance of animals.

How animals help us feel more at ease: Animals have a calming effect on us when we stroke them, reducing our heartrate and making us feel more relaxed and happier. We are careful and curious when approaching and stroking animals, so we might briefly hold our breath and automatically slow our breathing. This has a regulating effect on our heartrate which sends a signal to our brain, telling us we are relaxed. Our brain then sends a signal back to our body to reinforce the message. Animals notice we are relaxed in their company and they show us more affection, which in turn makes us feel happier, less anxious and more at ease. Animals as Therapy: This makes animals a wonderful support to aiding therapists who visit hospitals and help lift the spirits of patients, and day care centres for the elderly or those with disabilities. Children who struggle with learning can also benefit from being around animals. Charitable organisations such as Pets As Therapy, work with trained dogs and cats and do this every day, relying on volunteers to support their work. Visit www.petsastherapy.org for more on how to get involved. Perhaps you would like to become a member of the PAT team and support your local community.

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A way of life


Smile Lifestyle

What to consider when choosing a pet

How animals help us with our communication skills: Because we do not ‘speak’ the same language as our pets, we become more attentive to our pets’ needs despite our pets not actually, speaking their needs. We read other non-verbal cues and their ways of communicating with us to understand what they are sharing with us. We learn to familiarise ourselves with their squeaking, or barking and ways in which our pet vocalises, or displays distress or affection. We also become aware of how our pets respond to our tone of voice and body language, especially through training them. This ability to pay closer attention to non-verbal cues can help make us more in tune with the people around us, helping to improve our relationships with family members and co-workers.

This ability to pay closer attention to non-verbal cues can help make us more in tune with the people around us, helping to improve our relationships with family members and co-workers Bring the benefits home

Time and space: It’s important to choose a pet that is suited to your family set-up and lifestyle. Or be willing to make a change to accommodate your pets if you can. If the kids spend the week with mum and weekends with dad, or if you are both at work all day, can the family still commit to pets? There has to be someone there to take the dog for a walk, clean out the fish tank, or feed and stroke the cat or guinea pigs while you are out. Allergies can be a problem for some members of the family. Spend some time around friends’ or relatives’ pets to see if there are any tell-tale signs of itchy, watering eyes, sneezes or tightness in breath, in which case, fish or a tortoise might be more suitable choices. Pet health care: Different pets require different care. It’s important to consider insurance and to make sure you have done your homework on any special requirements for keeping certain pets. Where are you getting your pet from? A very important consideration. Some animals are captured from their natural habitats. Other animals have not had the necessary health checks to ensure they are free from any disease. As an alternative to having pets at home, you can always visit local petting zoos or riding stables to enjoy time with animals, or consider a farm holiday, to bring all the family closer to nature, fresh air and the benefits of being around animals.

You can also bring the benefits of animals closer to home by introducing a pet to the family. Having a family pet is a great way to keep yourself healthy and fit. Looking after pets not only means you get out and about more, but it also gives the entire family a chance to get out into nature and connect more with nature. Pets also offer great companionship for elderly relatives and are a wonderful way to teach children about caring for others, especially if they have no siblings or cousins that live close-by. Give children age-appropriate responsibility when it comes to feeding and grooming pets. It’s also a wonderful way to remind us that we live in a world that is truly diverse.

A way of life

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Smile Lifestyle

Keeping your pets healthy Pets are another member of your family so it’s just as important to take the time to help keep them strong, fit and healthy. A good balance of healthy nutrition and portions, combined with regular exercise, check-ups and grooming is the best way…

Diet and nutrition

It may sound obvious but regular and healthy nutrition keeps your pet fit, healthy and mobile. It’s also important not to overfeed your pets with regular treats beyond their energy needs, causing them to store the additional calories as fat. Obesity in cats and dogs is not uncommon, but can be easily remedied by reducing additional treats, and introducing a few extra laps of the park and extra play sessions in the garden. Be sure to watch the treats and keep a diary of everything your pet eats to get a better picture. Speak to your vet for advice about calorie-controlled food if you are concerned.

bring the benefits of animals closer to home by introducing a pet to the family

Regular exercise

For rabbits and guinea pigs that are outside, this may mean a run that is attached to a hutch, so your furry friends can choose when they feel like grazing on the lawn. For our canine buddies, this means getting out for up to three times a day, where possible, including a longer lap of the park with a few frisbee or ball

A way of life

games and time to interact with other dogs. Puppies, herding dogs, terriers and toy breeds all need to burn off excess energy. Invest in a dog-coat if the weather is cold and be sure to carry a portable bowl and fill it from your bottle to ensure your dog stays hydrated.

Check ups

As with all members of the family it’s important to meet your annual check-ups for your pets. Your pet will soon become accustomed to its ‘nose to tail’ MOT and familiar with your vet, just as a child gets used to visiting the doctor or dentist. Trips to the vet will also give you a chance to learn more about how you can do the best for your pet and to discuss changes in your pet’s health. You may want to look into insurance cover to find out the most economical way of managing costs, especially to have you covered for any of those unplanned situations that you may not have budgeted for. And any special requirements for exotic pets, such as snakes or lizards.

Grooming

From dental care and brushing fur, to a pedicure for your guinea pig,

regular grooming is crucial to keep your pet healthy, and free from lice or parasites that may cause discomfort and poor health. Cats and dogs will need to be checked for worms every two-three months. Look out for ring worm, roundworm and tape worm. Some parasites can cause serious health problems if untreated and also transfer to humans. Scratching and chewing, most commonly at the base of the tail may indicate a flea-problem. Closer inspection may reveal the small black parasites, or more commonly, their black faeces which they pass when sucking your pet’s blood. Comb your pet’s fur onto a damp white cloth to see of these small black crumbs dissolve into red stains to be sure. You will need to treat all pets in the home and then deal with the much wider problem of ridding your home of flea eggs, larvae and pupae. Also be sure to check your pet’s teeth from when they are young and give your dog a chew toy to help manage tartar between brushing.

i

National Pet Month is from 1st April – 6th May. For more information visit www.nationalpetmonth.org.uk Find out more on caring for your pets at www.pethealthinfo.org.uk and www.pethealthcouncil.co.uk.

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N EW

with fresh chicken up to 91% animal protein* wheat free recipe+

*Out of total protein. +Produced in a factory that handles wheat.


Great new taste locked into every bite. IAMS is committed to support the joy of healthy vitality by giving pets the tasty food they love, with all the nutrition they need. No compromise. That’s why IAMS has replaced its much-loved Proactive Health recipe with a new and improved range, For Vitality, which has been developed with vets to support the 7 signs of healthy vitality – from puppy and kitten through to their senior years.

With over 70 years of pet expertise, IAMS offers expert nutrition in a wide range of tasty recipes for cats and dogs. All made with:

There’s nothing greater than seeing your pet looking healthy and enjoying life. Whether your pet is athletic, pampered, fearless, loving, a foodie, nibbler or gymnast, one thing is certain – that you want to provide them with the nutrition they need to live a happy, healthy and active life and ensure their personality shines through!

HEALTHY SKIN & SHINY COAT

HEALTHY URINARY TRACT

HEALTHY TEETH

HEALTHY HEART

HEALTHY DIGESTION

STRONG IMMUNE SYSTEM

HEALTHY SKIN & SHINY COAT

STRONG BONES

HEALTHY TEETH

HEALTHY HEART

HEALTHY DIGESTION

STRONG IMMUNE SYSTEM

STRONG MUSCLES

High levels of animal protein with up to 85% for dog and 91% for cat* With fresh chicken and new lamb flavour for dog Wheat free recipe+ No fillers, artificial colours, flavours or GMOs

*Out of total protein +Produced in a factory that handles wheat

STRONG MUSCLES


Smile Lifestyle

Being vs Doing: The Peculiar Art of Being Stuck

Doing is easier than being Doing gives us a sense of control.

Yet, the ability to be on our own with our thoughts is key to creativity. To solve problems, we have to embrace the discomfort of being stuck. To solve Fermat’s Last Theorem (a 400-year old puzzle!), mathematician Andrew Wiles had to get through seven years of stuckness. As Ben Orlin writes on his blog Math with Bad Drawings, mathematicians struggle with math problems just like third graders do, but they’ve learned to sit with this stuckness. Stuckness is uncomfortable, and finding an escape route is tempting — like catching up on Facebook, scrolling through our Twitter feed, or playing a game of Solitaire or Candy Crush.

But escaping rarely helps solve stuckness The Navy Seals test their ability to deal with stuckness by “drown-proofing”—

I

COME from a family of workaholics. We chase goals, solve problems, fix wrongs, strive to be better, do more. Always on our way to the next destination. You, too? Modern technology encourages us to do rather than to be. Even when queuing up at the supermarket, we answer emails, check Twitter or mindlessly scroll through Instagram.

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When did you last pause? And what did you notice when you did? Research by psychologist Timothy Wilson and colleagues at University of Virgina and Harvard University suggests that many of us feel uncomfortable being alone with our own thoughts. Some of us would rather give ourself a mild electric shock than sit and do nothing. Isn’t that weird?

A way of life


Smile Lifestyle

When we learn to sit with our discomfort, we can approach our stuckness with a sense of curiosity. What are we feeling? How is our body reacting? When we connect with ourselves, we can find a surprising sense of inner calmness, even amidst dark chaos or despair. When we are prepared to listen rather than run away, we can hear the whispers of our heart and listen to the wisdom of our soul. Slowly, I am learning that what I do — or how much or how little I do — doesn’t define who I am. I’m learning to be more comfortable with being. With being fearful, being sad, even with being happy. I’m learning to just be.

i

their feet are bound together, their hands are tied behind their back, and they’re thrown into a 9-foot-deep pool. (Please never try this). Amazingly, the key to their survival is not strength, not endurance, not even their ability to swim. Author Mark Manson describes how the key to survival is to let yourself sink to the bottom of the pool, and then gently push off to get back to the surface to catch a breath. So, the key is to stop doing and to “just be”. Our human instinct is to fight, to try to untie our strings, to take control, to do. But sometimes it’s better to do nothing and to stay with our fears until a solution shows itself.

Last year, I nearly fell to pieces

At the time, I blamed my breakdown on a failed swimming experiment.

A way of life

But in truth, years of chronic pain and fatigue had eroded my resilience. As a doer, I push my boundaries all the time, and when I pushed too far, I crashed and felt like my life was falling apart. What if I never get my old energy back?

For more from Henneke visit www.enchantingmarketing.com

Author & Illustrator: Henneke Duistermaat

I was afraid of losing myself. For several years, I’ve practiced mindfulness, and it has helped me deal with my writing frustrations. Instead of escaping, I know how to stay with my stuckness, find a way through, and stick to writing. Last year, my Yoga therapist taught me how to apply the same skills to staying present when my fears, pain and fatigue seem to overpower me.

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Smile Magazine

• •

With Cambridge Online Education, you can study anywhere with our state of the art interactive online classrooms.

You can study at a time that suits you, with MA and PhD qualified teachers for A Levels, Level 2 or 3 vocational or Ofqual regulated qualifications.

We’ll even support your UCAS application to ensure you get a university place! There has never been an easier way to get to university, just visit:

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We help students get to university and into careers Students can study entirely from home in our LIVE interactive classroom or via our video-recorded lessons archive Tiny group sizes and friendly PhD/MA qualified teachers We offer an online school with A Level College called Cambridge Home School We offer an online College of Art and Design offering routes to creative degrees at university We work with Universities and UCAS We work with employers offering work-based learning/CPD We work with local autorities and can help secure funding for students with special educational needs like autism/aspergers, ME/CFS, phobics and anxiety at school etc.

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SEND SPECIAL EDUCATIONAL NEEDS AND DISABILITY We work with schools, colleges and local authorities (LAs) across the UK to offer SEND students opportunities to study GCSE / A-level / Vocational art, Design, Music and a full range of academic subjects ONLINE - students study from there own homes or a centre we may work with. We understand the dilemma that parents, schools (SEND departments) and LAs face in trying to find the best educational environment for children who, whatever reason, struggle in mainstream education. At Cambridge Online Education (COE) we provide opportunities for all students, their parents, schools and LAs to collaborate with us in finding the appropriate educational solution for them. At COE there is no necessity or requirement to communicate with peers. Teachers are fully qualified in teaching children with these challenges. A full curriculum is available in a safe, secure online environment; no lesson time is lost as all lessons are recorded and can be reviewed later at any time. All lessons are recorded and students can catch up from home or attend online LIVE curriculum. Webinars on modules/units/ assignments are regularly used, updated and ready to be accessed by the student.

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A secure online environment with no pressure for social interaction. However, optional interaction is available for students who would like to collaborate with their peers but there is never a pressure to socialise. The student is able to build a portfolio of skills in parallel with knowledge acquisition, thus steadily becoming confident, independent learner. Recorded and Live one-to-one lessons/tutorials; small group lessons. GCSE, A-level, Art and Design foundation diplomas - many disciplines including Games design, Graphic design, Fashion design, Photography, Music and Music Technology, Business Studies, Psychology, Sociology, Law, Instrumental/Vocal tuition graded courses/examinations at ABRSM and TCL, and Level 2 & 3 Vocational courses.

Call our SEND Team FREE 0800 612 0439 or visit www.cambridgeonlineeducation.com The basis of everything


mile Cuisine

More than just good food 38 Managing your family’s food allergies 43 Simple strawberry smoothie 47 Breakfast muffins

49 Courgette, pea, rocket and mint soup 51 Tasty potato and sausage frittatas 53 Eat well gluten free

55 Fluffy banana pancakes with fruit 61 Quick and easy fish dish


Smile Cuisine

Managing

your family’s food allergies F

OOD allergies can be challenging and have a major impact on children’s everyday lives. If your child develops a food allergy it can be a stressful time, but with advice you can learn to keep allergies under control and carry on with your normal life. Allergies occur when the body’s immune system reacts to a particular substance as though it is harmful. With food allergies, the immune system reacts to harmless food proteins, releasing the histamine chemical and causing an allergic reaction.

What might a mild to moderate allergic reaction look like? Some common symptoms include:

Flushed face, hives, a red and itchy rash around the mouth, tongue or eyes. This can spread across the entire body. Swelling, especially the lips, eyes and face. A runny or blocked nose, sneezing and watering eyes. Nausea and vomiting, tummy cramps and diarrhoea. A scratchy or itchy mouth and throat. In rare cases food allergens can cause a severe allergic reaction called anaphylaxis which can affect breathing and circulation. Severe allergic reactions are medical emergencies and an ambulance should be called without delay and if prescribed, adrenaline auto injectors (e.g. Epi-Pen) should be given.

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More than just good food


Smile Cuisine Allergy or intolerance?

Food intolerance and food allergies are commonly confused. Food intolerances are much more common than food allergies. An intolerance to a food is caused by a substance in the food itself, for example gluten in bread or cereals (gluten intolerance). There are many possible and varied symptoms of food intolerance but commonly these affect the gut, for example causing bloating, excessive gas, and diarrhoea. In food intolerance the immune system is not involved so there is no risk of anaphylaxis. Food intolerance symptoms usually appear more slowly and may be delayed by many hours after eating (delayed type symptoms can be experienced from 2 hours to up to 2 days after), whereas immediate type food allergy symptoms usually appear within a few minutes to two hours after eating the offending food.

What are food allergens?

Almost any food can cause an allergic reaction. According to research, the foods which most commonly cause an allergic reaction in children are: Milk Eggs Peanuts Tree nuts (such as almonds, Fish cashews, walnuts) Shellfish Food allergies and other types of allergic conditions (hay fever, asthma and eczema) often co-exist meaning that people commonly have more than one type of allergy. Allergy can also run in families with parents who have allergies, increasing the likelihood that their children may also develop an allergy. Babies who develop eczema in the first few months of life are also at a higher risk of developing food allergies. However, children who have allergies to milk and eggs are more likely to outgrow these by the time they start school. Nut allergies are usually more persistent and are likely to persist into adulthood.

Taking action

Food allergy symptoms may be mistaken for other common conditions seen in babies and infants (for example colic or

More than just good food

4

reflux). If you suspect that your baby or child may have a food allergy it is important to discuss your concerns with a Health Professional - the first port of call is usually your GP. It may be useful to keep a note of the suspected food and symptoms as well as how long the symptoms lasted for and any medications that were taken.

Good communication is key regular communication with your child’s nursery or school will ensure that staff know how to effectively manage your child’s allergies and medication needs, as well as providing an allergy action plan. You can also talk to other parents about your child’s allergy so that they are aware for playdates.

5 Practical ways to manage allergies

Talk to your child about their allergies from an early age and involve them in their allergy management. Help them to understand their allergy, what foods they are allergic to and give them age-appropriate responsibility. You can talk about the food that makes them feel unwell and needs to be avoided while teaching them to communicate when they are not feeling well.

1

Currently there is no cure for food allergy, so avoidance remains an important part of living with a food allergy. This can be time consuming as it involves checking food ingredient labels and taking extra care when preparing meals.

2

Check food labels for a full list of ingredients. Some allergens are required by law to be emphasised on a food label of food packaged in the EU. Care should be taken of products packaged outside the EU or foods that do not include an ingredients list.

3

When eating out call ahead speak to restaurant staff and carefully check menus online to make informed decisions before eating out. Always take any prescribed allergy medications with you or on behalf of your child when outside the home including allergy and asthma medication.

5

i

Allergy UK offers advice on how to recognise the signs and symptoms of food allergy, how to get a food allergy diagnosed and how to manage allergies. Find more support at www.allergyuk.org including factsheets on food allergies, food guides and a food diary template.

If you are interested in reading more on the subject then a good literary source is Skin Manifestations of Food Allergy. The section, Pediatrics 111 (6 pt 3) , section 161724, was used to support part of this article.

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A DV ER TO R I A L


Smile Cuisine

Simple Strawberry Smoothie

W

ITH strawberry season approaching, what better than to include strawberries in every meal of the day. This delicious strawberry smoothie is packed full of natural sweetness and vitamins. It is perfect as a breakfast smoothie or as a supplement to porridge or muesli. And for anyone who says that they are not really a breakfast person. Be sure to choose fruits that are colour-compatible with strawberries to get that lush vibrant red. It’s the perfect excuse to go and ‘pick-your-own’ locally for extra freshness…

Ingredients Strawberries (fresh or chilled) A ripe banana (chilled if you prefer) Chia seeds or oats if you prefer Small tub of Greek yoghurt

Method 1. Pop one frozen or chilled (peeled) banana into a blender. 2. Add two cups of frozen strawberries (fresh ones can be frozen, or add a smaller portion of refrigerated ones with some ice cubes). 3. Add 1 small tub of Greek yoghurt. 4. Add some chia seeds which are gluten free and a great source of protein and fibre. 5. Whizz everything up and pour into a large glass, and enjoy on its own, or with a small bowl of porridge, or a handful of mixed nuts.

Enjoy!

For more recipes: www.yummymummyuk.com

More than just good food

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Potatoes Providing energy and nutrients for all the family as part of a healthy balanced diet

Through the summer season New potatoes are at their best and they’re a quick and easy option for a nutritious meal that’s ideal for all the family.

New potatoes don’t need any peeling, so you get to keep all the extra fibre and vitamins in the thin and fluffy skin. Just give them a wash then simply boil or steam until tender. If you cook up some extras they can go in the fridge to make tomorrow’s dinner even easier – just pop them into a roasting tray or frying pan to heat through and bring out their golden highlights!

www.branston.com


NEW POTATO IDEAS

Chicken, chorizo and new potatoes tray roast This tasty one tray roast makes it super easy to cook a summery roast dinner any day of the week.

Ingredients 500g New potatoes 8 boneless chicken thighs

Method 1. Preheat the oven to 220oC (fan 200oC) 2. Give the potatoes a wash, cut any large ones in half then simmer gently in salted water for 8 - 10 minutes until tender. Drain the water off. 3. Place the chicken, fennel and potatoes in a large ovenproof dish, drizzle with olive oil, sprinkle the paprika over the chicken, season and pop in the oven for 15 minutes.

4 garlic cloves, peeled and roughly chopped

4. Take the dish out the oven. Add the chorizo, tomatoes, courgette, garlic and red onion to the dish and pop back in the oven for a further half an hour, until everything is cooked through.

1 courgette, chopped into slices

5. Drizzle with lemon juice and serve.

100g cooking chorizo, sliced 1 large red onion, cut into wedges

100g cherry tomatoes 1 tsp paprika 1 bulb fennel, sliced lengthways 1 tbsp olive oil Salt and black pepper to season Juice of a lemon

TOP TIP This dish is a good way to encourage children to try veg cooked in a different way. If your family aren’t keen on courgettes try peeling them before slicing. Most of the bitter flavour is in the skin so this way you really bring out the natural sweetness of the veg.

For some great recipes and tips visit www.seasonalspuds.com

@seasonalspuds


Smile Cuisine

breakfast MuffIns

T

HESE breakfast muffins use coconut milk and apple purée. A nutritious, dairy-free way to start the day and healthier than packaged breakfast cereals. Batch cooking these wholesome vegan and naturally sweetened muffins means you have one for every day of the week or for a snack throughout the day. You can even add grated apple and grated carrots for additional nutrients and fibre.

Ingredients 1 Cup of gluten free oats 2 Dates 5 Tablespoons of pure maple syrup 2 Teaspoons of cinnamon 2 Teaspoons of baking powder 2 Teaspoons of baking soda 2 Teaspoons of vanilla extract 1 Tablespoon of coconut oil 100g Apple puree 1/2 Cup of coconut milk

Method 1. Pre-heat oven to 200°C / 180°C fanassisted / gas mark 6. 2. Place oats in a blender and blend until the mixture resembles the consistency and appearance of flour. 3. Add all other ingredients and blend again until the mixture is really smooth. 4. Pour the mixture into greased muffin trays and bake for 30mins or until the skewer comes out clean. 5. Allow to cool completely before serving.

For more recipes: www.yummymummyuk.com

More than just good food

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GLUTEN FREE FULL TASTE PASTA Casarecce Alla Puttanesca Originating from Naples, this delicious sauce includes tomatoes, olive oil, anchovies, olives, capers and garlic served with Garofalo Gluten Free Casarecce pasta. Find the full recipe on our Facebook page

@PastaGarofaloUK PRODU C T O F I T A L Y

8 GLUTEN FREE

PASTA SHAPES TO CHOOSE FROM

Garofalo, premium pasta maker from Italy developed its Gluten Free Pasta range with the philosophy Good Taste is a Right or as the Italian would say il gusto e’ un diritto, The recipe was carefully developed using corn, brown rice and quinoa and formed through a bronze die for texture and the ability for the pasta to hold the sauce. The phrase “it’s good considering it’s gluten-free” is not enough for Garofalo.

Good taste is a right; do not settle for second best!

Available in Ocado, Waitrose, Amazon and local stockists

www.pastagarofalo.it


Smile Cuisine

, e t t e g r u Co T & t e k c pea, ro oup mint s -f ree | Vegan* y ir a D | e re f NutGluten-f ree |

HIS deep green soup is made with ingredients typical of the British garden and easy to find during the warmer season. Soups are a perfect way to add more fibre to your diet. They are filling, easy to make, rehydrating and generally low in carbohydrates, making them a great way to stay full, and keep trim. This courgette, pea, rocket and mint soup contains some good quality vegetable proteins from the peas, gut friendly fibres, folates, some vitamins B, magnesium and traces of other important minerals. The healthy fats come from the extra-virgin olive oil, which is naturally rich in vitamin E, omega 3 and polyphenols, a natural compound known for its antiinflammatory properties. Ideal for the whole family, this soup is great as a starter, or for a main meal (just double up the quantities).

Ingredients Serves 2-3 | Cooking time 25 min 2 Cups of frozen peas 2 Medium courgettes ½ Small packet of rocket leaves 1 Small brown onion 2 Baby potatoes 1 Organic vegetable stock cube (check the ingredients for allergens if you would like a dairy-free / vegan soup) A few fresh mint leaves Extra-virgin olive oil to taste

Method 1. Wash the courgettes, cut them into big chunks and place them in a pot. Add the peeled and chopped onion, the peas, the peeled potatoes (cut into quarters), and the roughly chopped rocket leaves. 2. Cover with some water, add the crumbled organic vegetable stock cube and bring it to boil. Lower the heat and let it simmer for 20-25mins adding a couple of mint leaves towards the end. 3. Take off the heat, and blend. Place it back into the pan and warm through for a couple of minutes to let all the flavours blend. 4. Serve with a sprinkle of cold-pressed extra-virgin olive oil, and a few mint leaves to garnish. *For those with allergies double check that the stock cube you use is free from allergens. Courtesy of // Copyright Š Claudia Armani, The Healthy Gourmet | www.thehealthygourmet.co.uk

More than just good food

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o t a t o P y Tast age & Saus as Frittat

Smile Cuisine

A

quick lunch or dinner, using up leftover sausages. Can be eaten hot or cold. Serve with a simple salad or accompany with chutney‌

Ingredients Serves 2 | 10 mins Prep | 20 mins Cooking time

90g Red onions 240g Potato 150g Sweet potato 190g Peas 5 Eggs 1 Tablespoon oil 2 Leftover sausages - sliced (use aubergine or roasted butternut squash instead for a veggie version) 45g Cheddar cheese

Method 1. Preheat the oven to 220C/200C fan/ gas 7. Thinly slice the potatoes and red onion. 2. Boil potatoes in salted water for 5 minutes, until tender and drain. 3. Lightly beat the eggs and stir the potato into the eggs. 4. Heat oil in an ovenproof frying pan, add onion and cook until soft. Tip in the egg and potato mixture and cook over a low heat until two-thirds of the frittata is set. Scatter the peas, sausages and grated cheese over the top and cook in the oven for 10-15mins until set.

Hints and Tips:

Add dried mint

to the egg and potato mixture, or scatter fresh mint at the end to boost the flavour. To make this meal vegetarian, swap out the sausages for aubergine or roasted butternut squash. This recipe is part of our gluten free meal plan on a budget www.coeliac.org.uk/gluten-freediet-and-lifestyle/recipe-database/gluten-

Nutritional Information per serving KCAL

687.3

FAT

34.3g

CARBS

55.4G

More than just good food

PROTEIN

42.6G

FIBRE

17.5G

free-budget-meal-plan/ Reproduced with kind permission from Coeliac UK: www.coeliac.org.uk/recipes

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Give d y an us a tr a 15% e receiv n your first nt o t discou order. Jus e e onlin scount cod i enter d 15 at the WCBheckout. c

free from food awards 2018

gold

Traditional Baking For Every Tummy. www.wildcraftbakery.com

info@wildcraftbakery.com

Handmade cakes, pies, scones and bread, Wildcraft Bakery is proud to launch its first mail order service. Our allergy conscious range also includes dairy free, egg free, soy free and nut free options. Fresh, local, seasonal ingredients; we put the Yorkshire love into everything we make.

Delicious, freshly baked bread and cakes that just happen to be 100% gluten free. Our award winning Yorkshire craft bakery is coming to a doorstep near you!

free from food awards 2018

silver


Eat Well C

gluten free

OELIAC disease is a lifelong autoimmune condition that affects 1 in 100 in the UK but only 30% of people have currently been diagnosed. When someone with coeliac disease eats gluten, the body’s immune system attacks its own tissues. This causes damage to the lining of the gut and means that the body is unable to absorb nutrients from food properly. Some symptoms are very similar to irritible bowel syndrome (IBS). If you think you may have undiagnosed coeliac disease, it is essential not to start a gluten free diet until you have completed the testing for coeliac disease, otherwise you may get an incorrect result. Coeliac UK’s Awareness Week takes place from 13-19 May 2019 when the charity will be raising awareness of symptoms and highlighting the importance of diagnosis.

So what is gluten?

Gluten is a protein found in the grains wheat, barley and rye, it’s not only found in bread, biscuits, pasta and beer, but also in products such as sausages, gravy, sauces and even some chocolate! You can eat any naturally gluten free foods, such as meat, fish, fruit and vegetables, rice and potatoes. You can also eat processed foods, which don’t contain gluten, such as ready meals and soups and also gluten-free substitute foods e.g. bread or flour.

reading food labels and common myths so you can shop with confidence.

Cross contamination

If you are following a gluten-free diet, apart from getting the ingredients right in the first place, it’s also important to avoid cross contamination with food that contains gluten. Simple steps to help keep food preparation safe include: wipe down surfaces use clean utensils, equipment and chopping boards use separate bread boards to keep gluten free and gluten-containing breads separate use a separate toaster or toaster bags use clean oil or a separate fryer for frying gluten-free foods use different butter knives and jam spoons to prevent breadcrumbs spreading

Eating out

Things have much improved over the last few years and most high streets now have a range of places where you can safely eat out, including those that have received accreditation from Coeliac UK. The key is communication with staff;

Smile Cuisine explaining your requirements, and be sure to look out for the Coeliac UK GF accreditation scheme symbol on menus. This can only be used by restaurants that have received the necessary training and audit to provide food that meets the gluten free standard, in line with gluten free legislation.

Coeliac UK Live Well Gluten Free

The best support comes from people who understand – the charity Coeliac UK can help you make safe food choices more easily. Membership, which is open to everyone who needs to live gluten free, gives you access to comprehensive food and drink product information, an extensive gluten free recipe service, as well as advice on where to eat out, food alerts and a food scanning app, the GF Food Checker to make shopping easier. All in one place. Find out more or join online: www.coeliac. org.uk/join

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For details on diagnosis see www.coeliac.org.uk/ coeliac-disease/gettingdiagnosed. For details on Coeliac Awareness Week see www.coeliac. org.uk/AW19

Stocking a gluten free kitchen cupboard

Rule number one is making sure the products lurking in your kitchen cupboard, baking ingredients (flour and baking powder), breakfast cereals, dried pasta, noodles, canned soups, sauces and dressings do not contain gluten. Learning what to look out for on food labels is important. Coeliac UK has two video guides that walk you through

The basis of everything

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HIGH IN E FIBR


Smile Cuisine

a n a n a B y f f u l F Pancakes with Fruit E

ASY to whisk up for more of a weekend breakfast treat, or great for pancake day‌

Ingredients 1 Banana 125g Gluten free self-raising flour 1 Egg 150ml Milk Oil 160g Frozen fruit (or fresh if seasonal)

Method 1. Mash the banana with the back of a fork, until it resembles a puree. 2. Add boiling water to the frozen fruit. 3. Put the flour into a large bowl and make a well in the middle. 4. Beat in the egg and add the milk to make a smooth batter. 5. Add in the mashed banana and whisk until smooth. 6. On a medium heat, heat a little oil in a nonstick frying pan, enough to cover the bottom. 7. Pour the batter into the bottom of the frying pan to make an 8-10cm circle. 8. When bubbles start to appear on the surface, flip the pancake and cook for 3 more minutes. 9. Repeat until the batter is used up. 10. Drain the fruit and serve with the pancakes.

Hints and Tips:

If the fruit is slightly

tart and sour, add a little caster sugar, stir and let it sit for a few minutes before using.

Nutritional Information per serving KCAL

232

FAT

3.6g

CARBS

39.3G

More than just good food

PROTEIN

11G

FIBRE

3.8G

Reproduced with kind permission from Coeliac UK: www.coeliac.org.uk/recipes

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Proudly British & family-run for 40 years

Free from gluten. Full of great taste, naturally. e e fo o d r f n e t u y gl hole da w e h t fo r

Here at FREEE by Doves Farm, we believe gluten free food should be simple, natural and delicious. So, we’ve created a range of tasty foods for the whole day including organic breakfast cereals, vegan oat bars and cookies, and wholesome organic pasta. When it comes to making homemade treats, our naturally gluten free home baking and mixes ranges give great results every time. Find us in the free-from aisles or at freee-foods.co.uk.


Smile

Smile Cuisine P R O M OT I O N Simply add oil and water to the FREEE Seeded Bread Mix to make this amazing gluten free loaf. Free from Gluten, Peanuts, Egg, Soya, Wheat, Dairy, Nuts (Vegetarian, Vegan)

EQUIPMENT 1kg/2lb loaf tin COOKING TIME 45-50 minutes YOU WILL NEED 500g FREEE by Doves Farm Seeded Bread Mix 430ml Tepid water 3 Tablespoon oil METHOD (Makes 1 loaf) 1. Rub oil around the inside of a 1kg/2lb loaf tin. 2. Put the bread mix, water and 2 spoonfuls of the oil into a large bowl and mix to a thick batter. 3. Drizzle the remaining oil over the sticky batter/dough and turn the mixture a couple of times in the bowl to encourage the formation of a doughy mass. Tip the mixture into the prepared tin. 4. Smooth the top and cover loosely with oiled cling film. 5. Leave in a warm place for around 45-90 minutes until the dough has risen to the top of the tin, and pre-heat the oven to 220°C, Fan 200°C, 425°F, Gas 7. 6. Bake for 45-50 minutes. 7. Turn out onto a wire rack to cool.

Easy Gluten Free Seeded Loaf

W

HEN you are gluten free, it can feel a bit daunting to make your own breads and other bakes. However, it really needn’t be. Gluten free food should be simple, natural and delicious. That’s why we’ve created a range of gluten free flour blends and baking mixes made with naturally gluten free ingredients that enable you to enjoy delicious homemade bakes. With seven mixes in the range,

More than just good food

including Seeded Bread, Chocolate Brownie, Sponge and Pizza base, there’s something for everyone to enjoy. Many of our mixes are also free from milk, egg and peanuts, making it easier for you to bake for the whole family, and to accommodate guests. This easy 7-step recipe uses our Seeded Bread Mix - create your own delicious gluten free loaf with the addition of just two storecupboard ingredients.

WHERE TO BUY You can buy all mixes via www.freeefoods.co.uk and through selected retailers.

i

For more recipe inspiration you can find hundreds of tried and tested gluten free recipes on our website, www.freee-foods.co.uk , and with easy recipes on the back of flour packs, the hard work is already done for you.

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A DV ER TO R I A L

EXERCISE EXERCISEDOESN”T DOESN”THAVE HAVETO TOBE BEAN AN UPHILLSTRUGGLE STRUGGLE UPHILL As parents, want children best As parents, we we want ourour children to to getget thethe best start in life and for them to grow into happy, healthy start in life and for them to grow into happy, healthy and successful grown-ups. Increasingly, parents and successful grown-ups. Increasingly, parents daily battles with ‘screen time’ – whether faceface daily battles with ‘screen time’ – whether it’s TV, games or even just phones. Introducing kids it’s TV, games or even just phones. Introducing kids to cycling from an early age gives the lifelong skills to cycling from an early age gives the lifelong skills to keep them active. to keep them active. is why Frog Bikes invested in research ThisThis is why Frog Bikes hashas invested in research to develop a range of high quality, lightweight kids’ to develop a range of high quality, lightweight kids’ bikes to encourage more kids to get out and enjoy bikes to encourage more kids to get out and enjoy freedom of cycling. the the freedom of cycling. But what makes Frog Bikes the right But what makes Frog Bikes the right choice for your kids? choice for your kids? Many parents are uncertain about which bike to go Many parents are uncertain about which bike to go for and often end up buying a bike featuring the for and often up buying a bike latest kids’end novelty character, butfeaturing if the bikethe latest kids’ novelty character, but if the bike and keep is really heavy the child struggles to learn is really heavy the child struggles to learn and keep up. up. Little things make a big difference… Little things make a big difference… A lightweight bike, which is correctly fitted to the A lightweight bike,forwhich is to correctly fitted to the child, is easier a child learn on, develop skills child, is easier a child to learn skills quickly andfor keep up with Mum on, anddevelop Dad. Every part quickly with Mumspecifically and Dad. Every part of a and Frogkeep Bike up is designed for smaller of ariders, Frog Bike is designed for smaller so the bike is thespecifically best fit possible and easier riders, so the bike the child bestfriendly fit possible easier to handle. Frogisuses partsand such as to handle. child friendly partsshifters such asthat easy toFrog reachuses brake levers and gear easyfittosmaller reach hands. brake levers and gear shifters that fit smaller hands. Frog Bikes are also only available through bikeonly shops, whichthrough means the bike is Frogindependent Bikes are also available correctly assembled and fitted by a qualified independent bike shops, which means the bike is mechanic. They can also be traded in through the correctly assembled and fitted by a qualified Pre-Loved Frogs which is news mechanic. They canSchemealso be traded ingreat through thewhen you need the next size of bike (especially as they Pre-Loved Frogs Scheme- which is great news when hold their value really well). you need the next size of bike (especially as they hold their value really well). Owning a Frog Bikes is a commitment to an active and healthy future.isFor our kids, it’s about learning Owning a Frog Bikes a commitment to an active d most importantly skills, gaining confidence an and healthy future. For our kids, it’s about learning having fun!confidence and most importantly skills, gaining

having fun!


Smile Cuisine

Y S A E & K C QUI FISH DISH

P

ERFECT for the entire family, edamame (made from soybeans) spaghetti is a great way of adding more protein and vegetables to your family’s diet. Of course, you can always try this dish with your usual spaghetti too!

Ingredients 1 Box organic edamame spaghetti 1/4 Cup toasted sesame oil 2 Garlic cloves, minced 2 Teaspoons fresh grated ginger 2 Tablespoons black sesame seeds 3 Salmon fillets Coconut oil 1 Teaspoon coarsely ground black pepper Sea salt 1 Avocado

Method 1. In a large pot of water, cook the edamame spaghetti according to the packet instructions. 2. While the spaghetti cooks, season the salmon with salt and black pepper. In a large pan heat the coconut oil over a medium heat. Pan fry the salmon for 4 minutes, skin down first. 3. Remove salmon from pan then use the same pan to stir-fry sesame seed oil with garlic, ginger and black sesame seeds. 4. Drain the cooked spaghetti and add to the pan with garlic mix and stir ingredients together. 5. Serve immediately on warm plates. Add diced avocado.

For more recipes: www.yummymummyuk.com

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Ideal for on the go

s t i u c Scr u m m y b i s f i ll i n g t wit i u rs e t h 100% fr s n o m p er e l t t fect for li


mile Health

The basis of everything

64 Family dynamics... Understanding each other 69 At the heart of good health

71 What inspires & motivates you to get your running shoes on 72 Did you ever stop to ask yourself... ?

82 Beauty that is more than skin deep 90 10 ways to help a sleepy baby

92 Encourage your children to sleep easy


Smile Health

Family

Dynamics... Understanding each other

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The basis of everything


Smile Health

W

HETHER it’s a sister annoying her older brother, or a stepson challenging a new father figure, families are a mix of colourful personalities, needs, views and emotions – with everyone working alongside each other, trying to get along. Sometimes, the biggest challenge we face is trying to understand the other person when we are busy feeling misunderstood! Changes in family circumstances can have unexpected effects on family members, depending on their personalities. Then add all the other aspects of life into the mix – hormonal changes, school worries, work pressures, health concerns, relationship questions and other challenges that crop up on a daily basis… Like lots of things in life, it’s easy to feel that we are the first to go through it, but even ancient civilisations had their systems for recognising personality types, needs, and ways to understand each other. Sometimes family dynamics run smoothly. Sometimes we can all do with a little advice to point us in the right direction. In his new book, The Art of Kind, Loving and Flowing Relationships, Nicholas Haines looks at one way to approach the challenges of understanding family dynamics and how to get along with each other. Here is a small part of the book based on the research of the Five Institute: “3,000 years ago, the ancient Chinese identified that each of us is born with a certain makeup or blueprint, which sits

The basis of everything

at the heart of Acupuncture and other forms of oriental medicine. In simple terms, we’re born with a blend of Five Energies - Water, Wood, Fire, Earth and Metal and each Energy gives us a question we constantly need to have answered.” Water Energy asks - “Am I or are we safe?” Wood asks - “Am I free?” Fire asks - “Am I loved and appreciated?” Earth asks - “Do I understand?” Metal asks - “What’s missing or incomplete?” Although we have all Five Energies, we often have one or two that are more dominant, which is like your window on the world. So, for example, if parents separate, a child with dominant Metal Energy will feel something is missing and a sense of grief and loss. Whereas a child with Fire Energy - and their question around being loved - might feel like they’re not loved or that they’ve done something wrong. Conversely, a child with more Earth Energy and their desire to understand might be upset because they don’t understand what’s happened and as they often have a sensitive digestive system start to have tummy problems. When we teach the Five Energies to parents, they can often spot the dominant Energies in their children and that they’ve often been there from the beginning. As adults, the Energies show up in similar ways. An adult with a lot of Water Energy and this question about safety might respond to the separation by feeling very fearful and vulnerable, so will need more support and reassurance in that area, even if they appear to be coping. Outside the traumas of a family falling apart, which is much of what our work aims to prevent, you can use this simple idea of the Five Energies and their questions to navigate and support

your relationships in amazing ways, plus getting to know yourself even better.

Although we have all Five Energies, we often have one or two that are more dominant, which is like your window on the world. Simply understanding that you (or someone) has plenty of Wood Energy and that freedom really matters is essential. For example, it’s important to design your life to give you that freedom as much as possible and respect others that have that Energy too. People with a lot of Wood Energy don’t like to feel trapped or pushed, so if you want to keep the family flowing, find some other way to get them to do something, and if you’ve got lots of Wood Energy yourself, then be more flexible than you feel!

i

The Vitality Test, which identifies your unique blend of these Five Energies is available at the Five Institute along with The Art of Kind, Loving and Flowing Relationships. Nicholas Haines is the Kindness Ambassador, founder of the Five Institute and co-author of The Story of Boxes. www.fiveinstitute.com

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A DV ER TO R I A L

5-6% of 5 year old children had tooth decay in their front teeth in 2015 – this is associated with long term bottle use with sugary or sweetened drinks, especially given at night

More than just good food

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do something incredible

WHAT WILL YOU START IF YOU STOP SMOKING?

NicoretteÂŽ contains nicotine. Stop smoking aid. Requires willpower. Always read the label. UK/NI/19-13494


Smile Health

At the Heart of A

Good Health

healthy heart and lungs help us make it up the third flight of steps without getting a stitch in our side. And help us make it up the climbing frame at the playground or able to keep up with the kids in a game of chase. It doesn’t really matter which exercise we enjoy to keep our heart and circulatory system strong and healthy. Be it an aerobics class, brisk walking or a weekly game of football or squash. Any regular activity that gets our blood pumping and a flush of colour in our cheeks goes a long way. A healthy diet, low in salt and rich in the good fats also helps and of course, ensuring that we get ourselves booked in for regular checkups, all point towards a healthy-heart relationship.

What are Check-ups?

A check-up is like the human version of a road vehicle MOT... Most people ensure that they get their car serviced; to make sure bodywork and engine are intact and

The basis of everything

running smoothly, but we don’t always find the time to make it to the GP for a check-up of our own body and systems.

lifestyle plays a massive role in our risk of developing heart disease

Why are check-ups important?

The body works as a ‘whole’, and does its best to keep us healthy, by showing us the warning signs. A pain, or a rash present in one area of the body, may in fact be pointing to a condition (in a different part of the body) that needs addressing. Tingly fingers, for example, may indicate diabetes (where the body is unable to regulate glucose levels in the blood). Regular check-ups help us

to become more body-aware, so we can recognise the physical signs that may require further investigation, prevent disease and disability, and ensure that any problems are found early on; early diagnosis improves our chances and effectiveness of treatment.

A healthy lifestyle makes all the difference...

According to the World Health Organization ‘Ischaemic heart disease (top) and stroke (second highest) are the world’s biggest killers, accounting for a combined 15 million deaths in 2016. These diseases have remained the leading causes of death globally in the last 15 years’. The important thing to remember is that our lifestyle plays a massive role in our risk of developing heart disease (coronary and cardiovascular disease). Risks are higher for those with diabetes and high blood pressure, but many experts believe heart disease to be preventable.

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Smile Health

Lifestyle steps to keep a healthy heart... Take time out to relax and reduce any stress in your life. Reduce your intake of saturated fats and unrefined sugars... replace white bread with rye or wholegrains, and use agave nectar, or coconut sugar instead of honey or refined sugar. Introduce more whole foods and raw foods into your diet, and try to grill or ovenbake instead of frying. Watch out for added salt especially in processed and convenience food. Take a moderate approach to alcohol and avoid binge drinking; try half a glass of red wine with a meal, instead of a bottle without. Start with the exercise you enjoy – or introduce activity into your everyday; walk instead of driving, take the stairs instead of the lift – even walking up the escalator counts!

What does a heart exam entail? Your doctor will ask questions about your family history, and lifestyle, and do a physical examination. Tests depend on the type of heart disease your doctor has referred you about. Blood tests and x-rays are usually carried out, as well as an Electrocardiogram (ECG) that checks irregularities of the heart’s rhythm and structure. A Holter monitor is used for a longer period to detect irregularities that are not found by the ECG; Echocardiogram is an ultrasound of the chest. Other more in-depth testing includes Cardiac catheterisation (includes x-rays and insertion of tube into artery), Cardiac computerised tomography (CT) scan, and Cardiac magnetic resonance imaging (MRI), which produce pictures to assist doctors with the diagnosis. You may also be referred for related tests including blood glucose and cholesterol checks.

Any regular activity that gets our blood pumping and a flush of colour in our cheeks goes a long way Important: If you are experiencing any pains, or any difficulty breathing, or are concerned about your heart health; or that you may have diabetes or high blood pressure, perhaps due to family health history, then it’s important to put your mind at ease and visit your GP, or a heart clinic. Consult with your GP before making any major changes to your diet or introducing strenuous exercise.

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For more visit www.cdc.gov/family/ checkup/index.htm; the Centre for Disease Control and Prevention, and the NHS site on check-ups: www.nhs.uk/ conditions/nhs-health-check/pages/whatis-an-nhs-health-check-new.aspx. Also see: www.mayoclinic.org and www.who.int/ mediacentre/factsheets/fs310/en/. For more information on training for a good cause see www.raceforlife.cancerresearchuk.org/

Try HIIT Training to increase fitness; it involves lots of training in short bursts, and is great for a daily work out. Try these HIIT exercises that you can do at home, at the gym or in a park from Personal Trainer Marc Dressen: https://youtu.be/ vIXEFXG7vN4

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Image Credit: Darren Brade

Plan and train for an active experience, or a good cause such as a Race for Life event.

The basis of everything


Smile Health

What inspires & motivates you to

get your running shoes on Literally nothing. (Carl D.) Same here. (Sharon P.) Jungle, or any up-tempo beats! (Sophia L.) Fear of getting fat. (Craig M.) Getting away from the children for a bit of me time! Sometimes you have to choose an early morning or late evening run on the weekends. Or just put on a pair of roller skates and join the kids. (Shirley W.) Fix a training schedule – arrange to meet with a friend; listen to good music. It’s great when you notice that the run gets easier the more often you do it and you feel proud and happy when you’ve reached the end … (Anke S.)

Being out of Rizla. (Adam B.) Getting some fresh air – but only sunny, dry fresh air. (Aurelle P.)

It’s been a while since I last ran but it’s great for clearing the mind, helped me massively whilst I

The basis of everything

went through my divorce and hitting the big 40!!!, achieved goals I never thought I’d be able to do, pushing myself to go further. Socially, it’s great to catch up with friends whilst you run (a drink or two after). And From Couch to Half Marathon. (Caroline S.) My brothers being lighter than me. (Steve L.) I don’t need inspiration…;- ) (Michael S)

When you find out let me know. (Anni H.) I don’t run since I got my hip replacement, but it used to be the feeling of flying through nature at full stride, feeling the blood pumping through me, pure rhythm. (Steve Z.) Not working as many hours! = more energy!!!! (Simonne B.) A sale at KFC? (Carina D.) New running shoes. (Louise S.) What’s running? (Richard D.) My sweet tooth! (Sweta L.)

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Smile Health

Did you ever stop

to ask yourself...

Why we smoke?

Many people start smoking in their teens. This is not only the age of ‘fitting in’ or ‘missing out’, when it comes to our peers; when we are self-conscious and look for acceptance and belonging. It’s also a time when we are moving into adulthood, exploring fresh ideas, and casting aside old habits that we associate with being ‘childish’. In other words, we are biologically primed to try new things. Starting to smoke during this time doesn’t necessarily mean you will enjoy it more, but it might mean that you are more inclined to continue smoking because you would like to fit in with a social group,

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who are doing just that. The same can apply to alcohol consumption and similar risky behaviour.

does to our lungs, and we may even run into that building (preferably wearing protective clothing and a mask) to rescue a loved one from the dangers of the smoke and the fire. And yet, we choose to light a cigarette and suck in the smoke, despite the health risks, because ‘I’m addicted’, or ‘I like it’, or ‘it helps my nerves’, or because ‘I’m an adult and no one’s telling me what I can and can’t do’. And we do it around loved ones, who don’t smoke or are unable to tell us not to.

It’s bad for us. So why do we No Smoke, without fire. Think about it: your blood is designed to smoke? It’s a good question, and in a day and age when we are being berated at every corner about the health risks to ourselves, and our loved ones, it might be time to really think about a good reason for a questionable habit. Perhaps it is easier to put it another way: Smoking makes as much sense as running into a burning building just to breathe in a lungful of that thick smoky air. Too harsh? Maybe. We know the damage that the smoke

carry nutrients and oxygen to the cells of your body, keeping them vital and sustained. If it’s carrying the inhalation of tobacco smoke (carbon monoxide plus the 4,000 chemicals in each cigarette) throughout your body instead, this has a debilitating effect on all cells and your overall circulation. Smoking is linked to cancers of the mouth, throat, larynx, digestive tract, bowel, kidney, pancreas and more. Smoking increases your risk of coronary heart disease, heart attack,

The basis of everything


Smile Health stroke and cerebrovascular and peripheral vascular disease, as it inhibits oxygen supply to the brain and extremities. It also damages the lungs making them more susceptible to pneumonia, bronchitis and emphysema.

There’s nothing passive about second-hand smoke.

As a parent or uncle or aunty, it might be harder to ignore the impact that smoking has on the space and people around you. We know it’s important not to allow anyone to smoke around our children. Small children are especially vulnerable to breathing in passive smoke, as they are often unable to choose their environment. A baby’s lungs are one of the last organs to develop and take a while to adjust to the world outside the womb. Breathing in tobacco smoke is considered to be one of the contributing environmental stressors of SIDS (Sudden Infant Death Syndrome), as it is unclear how a new born is able to regulate its heart rate, body temperature and breathing when confronted with smoke. We also know that children who live in a household where at least one person smokes are more likely to develop asthma, meningitis and chest infections; smoke also worsens the symptoms of asthma and allergies, and prolongs recovery from coughs and colds.

For the sake of the children. Unborn babies rely on their mother to supply all nutrients and oxygen essential for growth and healthy development. Smoking or being in a smoke-filled environment while pregnant can inhibit healthy development of the unborn foetus, affecting its oxygen supply so its little heart has to work harder to pump oxygen around its body. Not smoking in pregnancy will reduce your risk of stillbirth and increase your chances of giving birth to a healthy baby, with a healthy birth-weight.

although the nicotine content is currently considered low enough not to affect you passively, some healthcare professionals recommend not vaping around children and pregnant women, or while pregnant. It’s important to remember that we used to think smoking was good for us, and even glamourised it (think back to the screen stars of old – Marylin Monroe, Greta Garbo, James Dean, John Travolta in the film Grease, love that film). It’s only with time and medical research that we realise that the health risks of smoking far outweigh the benefits.

A baby’s lungs are one of the last organs to develop and take a while to adjust to the world outside the womb Why you started smoking is not the reason why you still smoke…

And by no means a reason for not stopping. You may still smoke because you feel it is too difficult to stop. Maybe you’ve given up once already, and started again. When we feel stressed, we are more likely to drop back into old habits and

behaviour that make us feel at ease. That combined with the fact that once we start, our body relies on the nicotine fix and it feels harder to make the change.

Busting a myth

Smoking doesn’t relieve stress. The anxiety we feel when we crave a cigarette actually causes us to feel stressed. The nicotine in cigarettes messes with our brain’s dopamine levels. We eventually crave a cigarette because our brain has lost its ability to generate its own dopamine due to relying on the nicotine. In fact, non-smokers tend to be more relaxed than smokers.

Why Vaping is not the answer.

Who knows whether e-cigarettes are healthier? Tests are on-going and

The basis of everything

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TRY THE GREAT

NEW FLAVOURS OF QUITTING FOR GOOD

new cool berry

love the

flavour

Nicorette QuickMist Cool Berry 1mg/spray Mouthspray contains nicotine. Nicorette Fruit 2mg Lozenge contains nicotine. Stop smoking aid. Requires willpower. Always read the label. UK/NI/19-13494


Smile Health

7 Tips to stop smoking B

REAKING a habit is tough. Be it biting your nails or raiding the fridge and cupboards every time you feel a little anxious. So find your reason to stop smoking. Here are some practical tips to help you shift the habit…

1.

Replace it with a better habit

Try taking a full, deep breath, eating a carrot stick, chewing gum, or doing five press-ups whenever you think of a cigarette. It works, because you will not only be taking your mind off smoking by focusing your body and mind on a physical task, but you will also be reminding yourself that you need more oxygen in your blood to make these press-ups easier. (You may stop thinking of cigarettes just to avoid the press-ups!)

2. Instant gratification

Swap out the small white stick for a carrot stick. Cucumber stick. Celery stick. Anything that is not sugary or habit forming (so, no chips or crisps or chocolate bars). This helps because it busies your mouth and your hands, which is what you do when you light a cigarette to smoke. This is also a good way to cut down the number of cigarettes you smoke a day if you would like to quit more gradually.

3. Reward yourself

4.

Take yourself out of temptation’s way

Not just by getting rid of all the cigarettes and lighters in the house. If you are a social smoker and are out socialising several times a week, then it might be worth socialising outside of the bar and focusing on hobbies that don’t tempt you to pick up a cigarette. Do activities with non-smokers and get yourself moving in other non-smoking social circles. The likelihood is you will hardly notice you haven’t smoked. It’s also a great way to learn more about your smoking tendencies – what makes you feel like having a cigarette? What’s your trigger? And deal with the cause of it.

5. Call a friend

on the rise, and all its tempting flavours (reminiscent of air freshening cartridges), it can be tempting to try the benefits of nicotine without the side effects. Until we learn more, there is no real guarantee that this is a truly healthier alternative.

professional 7. Get guidance

Your GP is usually your first port of call and will be able to advise you on selfhelp tips and how to take it further. Visit www.NHS.co.uk and www.nhs.uk/smokefree/ frequently-asked-questions on preparing to quit. And for those of us that say I only smoke one or two a day: Seriously, why even bother?

Stop smoking with a friend and both encourage each other to make it through the day without a cigarette. It’s really hard to break a habit such as smoking, especially if you’ve been doing it for so long that you barely think before you light another cigarette. You’ll be helping your friend reach their goal, while at the same time reminding yourself that you are doing something positive for your health.

6. Taking the e-route

If you don’t smoke, then don’t start. Sounds obvious, but with vaping

Aside from being a bit silly (given all the downsides to health), smoking is super expensive. A packet of twenty cigarettes will cost you around £9.60. At ten a day that’s almost THIRTY-FIVE pounds a week. How much a year? Return flights and accommodation to the Caribbean. That’s you, this time next year. Or an appointment with your dental hygienist to get your smile from nicotine sepia back to pearly.

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A DV ER TO R I A L

What will you start if you stop smoking? At Nicorette we know that stopping smoking is one of the most difficult things you will ever do, but we also know it’s one of the most incredible. That’s why we want to encourage you to start something you have always wanted to achieve if you quit smoking. Whether it’ s starting that exercise class, running further than you’ve ever run before or having more energy to keep up with your children.

quitting smoking start Day 1 Your pulse returns to normal and your circulation begins to improve.

How much will you save? We all know cigarettes are expensive, but have you ever worked out how much you spend over time? Use our savings card below to work out how much you could save, if you kick the habit for good. To help keep your motivation up when cravings get tough, think about what you'll spend a week's saving on. A new outfit? A meal out with friends? Or maybe a day out with your loved ones?

Savings Card If you smoke… 10 cigarettes a day

20 cigarettes a day

£ 36

£ 72.8

£ 109

Over a month you could save

£ 156

£ 312

£ 468

Over a year you could save

£ 1,898

£ 3,796

£ 5,694

One p brain repla much

NRT c helpin symp chem

QUIC

Star relie crav in ju seco

Day 2

Day 3

Day 4

Carbon monoxide has almost completely disappeared from your lungs.

Your breathing should feel easier as your bronchial tubes relax.

Your sense of smell & taste have improved. Treat yourself to a nice dinner.

Availa freshm

Day 5

Day 6

Day 7

GUM

Your breath is fresher and your hair & clothes should be smelling cleaner too.

Your energy levels have increased. Why not take up a new sport or hobby?

Congratulations! You’ve made it through your first week. You’re 9x more likely to quit for good.*

Acti

* versus those not abstinent at week 1 as part of an abrupt quitting attempt. Nicorette® contains nicotine. Stop smoking aid. Requires willpower. Always read the label.

30 cigarettes a day

Over a week you could save

HOW

crav

Availa streng variet

COO

For relie any any

Availa streng

Calculation based on pack of 20 cigarettes costing £10.40 Nicorette contains nicotine. Stop smoking aid. Requires willpower. Always read the label. ®

UK/NI/19-13494

Nicorette Nicorette


A DV ER TO R I A L

?

3494

NicoretteÂŽ is clinically proven to help you quit HOW IT WORKS

INVISIPATCH

One puff of a cigarette sends a concentrated dose of nicotine to the brain, contributing to the addictive nature of smoking. Nicotine replacement therapy (NRT) however, delivers nicotine to the brain much slower than cigarettes making NRT considerably less addictive. NRT can help you to gradually reduce your nicotine intake, whilst helping to reduce the frequency and severity of nicotine withdrawal symptoms. Also, by using NRT you avoid exposure to the harmful chemicals produced by smoking.

QUICKMIST MOUTHSPRAY

Starts to relieve cravings in just 30 seconds

Which strength should I use? Suitable for light and heavy smokers. Use 1 or 2 sprays when you would normally have a cigarette or if you get a craving. Dosage: Up to 64 sprays in 24 hours and 4 sprays per hour.

Available in 2 flavours: freshmint & cool berry

GUM

Actively cravings Available in 3 strengths and a wide variety of flavours.

COOLS LOZENGE

For craving relief, anytime, anywhere Available in 2 strengths.

Which strength should I use? Smoke 20 cigarettes per day or less? Try the 2mg gum. Dosage: up to 15 gums per day. Smoke more than 20 cigarettes per day? Try the 4mg gum. Dosage: up to 15 gums per day. Require enhanced craving relief compared to the 4mg gum? Try the 6mg gum. Dosage: up to 15 gums per day.

Which strength should I use? Smoke 20 cigarettes per day or less? Try the 2mg lozenge. Dosage: up to 15 lozenges per day. Smoke more than 20 cigarettes per day? Try the 4mg lozenge. Dosage: up to 15 lozenges per day.

Which strength should I use?

Provides a steady dose of nicotine to help control your nicotine cravings for up to 16 hours.

Smoke 10 or more cigarettes per day? Start with the 25mg patch. Dosage: 1 patch a day. Smoke less than 10 cigarettes per day? Start with the 15mg patch. Dosage: 1 patch a day. Completed the 15mg patch use? Continue with 10mg patch. Dosage: 1 patch a day.

INHALATOR

Which strength should I use?

Discreet once a day solution

Helps to keep your hands busy

Suitable for light and heavy smokers. Dosage: up to 6 cartridges a day.

Release nicotine with every puff for relief from cravings.

MICROTAB

Discreet craving relief

Which strength should I use? Suitable for light and heavy smokers. Use a tablet whenever you feel the urge to smoke. Dosage: up to 2 tablets per hour / 40 per day.

Dissolves under your tongue, helping relieve your nicotine cravings.

NASAL SPRAY

Fast acting craving relief

Which strength should I use? Suitable for light and heavy smokers. Dosage: Up to 2 sprays in each nostril per hour / 64 sprays per day.

Provides a controlled dose of nicotine.

Nicorette Quickmist Freshmint 1m/spray mouthspray, Nicorette Icy White 4mg Gum, Nicorette Cools 2mg Lozenge, Nicorette Invisi 25mg Patch, Nicorette 15mg Inhalator, Nicorette Microtab and Nicorette Nasal Spray contains nicotine. Stop smoking aid. Requires willpower. Always read the label.

UK/NI/19-13494


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RAISING SUN AWARE GENERATIONS Ambre Solaire is working for the 10th year with the national schools partnership to educate children and their families about the importance of sun protection. We encourage teachers to teach their pupils to

WRAP SPLAT HAT!

through fun and educational sun-awareness activities.


RAISING SUN AWARE GENERATIONS SINCE LAUNCHING WE HAVE REACHED OVER

3.4 million CHILDREN*

OUR PRINTED RESOURCES WILL BE ON

recycled paper & WILL HAVE RECYCLING REMINDERS

*cumulative reach since 2015


Smile Health

Beauty that is more than skin deep T

HE skin is our body’s largest organ. Constantly interfacing with the world around us and helping to regulate our body temperature, our skin is also a great indicator of the state of our overall health and well-being. Regular sleep, strong digestion and a healthy approach to dealing with stress all reflect in the quality and vitality of our skin. There are some easy ways to ensure we are taking care of our skin and ensuring it is getting the treatment it deserves‌

Nourish your skin from within

A balanced diet, rich in fruit and vegetables, nuts and pulses, with lean meats, wholegrains and pulses will ensure that your skin receives all the nutrients it needs to stay strong and healthy. Regular mealtimes as well as chewing your food well and eating slowly will also encourage healthy digestion which will, in turn, give your body plenty of time to welcome food and encourage the gut to more readily absorb the nutrients your body needs to stay healthy, keep hormones in check and fight infection. A healthy digestion and healthy body will be reflected in glowing skin. This will also give you a chance to appreciate the natural state of your skin and notice any skin-related allergies more easily, should they arise.

Allow your skin to breathe

Take a regular break from creams and lotions, especially when exercising indoors to give your skin a chance to perspire and sweat out any toxins without blocking pores. This also gives you a chance to identify the type of skincare your skin needs and adjust more readily to cooler seasons or warmer weather. Regular exercise– anything from sprinting, light jogging, energising yoga, lifting weights or a round of tennis or badminton in the fresh air to get your heart rate up and your circulation pumping will mean that oxygen is flowing more freely around your body, also energising your skin and giving it a healthy glow. Also ensure you shower or rinse your skin using water that is a comfortable temperature for your body to avoid irritation and break-outs. Try ending a shower using cooler water (starting from your feet and working upwards) to give your circulation a gentle, added boost.

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Smile Health Hydration

Be sure to drink enough non-sweetened and noncaffeinated beverages and get your children into good habits too. Herbal teas, water and juices in moderation. This will enable your skin to expel any toxins from the blood more easily and reduce the chance of blemishes. Help to retain your skin’s surface moisture too, by using a skincare product and routine that is especially suited to the needs of your skin. Use products that are gentle, especially on younger and more sensitive skin, to avoid any reaction to chemicals or rashes from a combination of different products. Well-hydrated (and nourished) skin is also less prone to cracking and retains a better ability to heal. Take the time to massage oils or creams into the skin.

Relaxation

Taking the time to relax and get a sound sleep works wonders for your skin’s natural capacity to heal. Deep breathing and an early night with quality sleep will give your entire body a chance to regenerate. Your skin and eyes will feel the immediate benefits of switching off from the stress of work, commuting, school runs, screen-time and appointments that fill our every day.

Protection that counts

A little exposure to the sun is very healthy and ensures that we get a daily dose of all-important vitamin D (in winter we have to source it from our diet by eating eggs, red meat, liver, oily fish or fortified grains and cereals). Vitamin D is crucial in many biological processes in our body including the absorption of calcium to maintain healthy teeth and bones. With daylight being a natural source, most people can get all the vitamin D they need from March to September, as we are outdoors more often, enjoying the warmer weather, but it can be easy to over-do it. Be sure to cover up in loose clothing when you are out in the sun or wear swimwear with sun-protection factor to help protect your skin from prolonged exposure to the sun. Stay out of the sun during the warmest hours of the day. Wear sun cream that is suited to the needs of your skin and ensure the children are protected with a higher factor, especially if they are at the beach or any place where there is no shaded area for them to play safely without the risk of getting overexposed to harmful rays. Be sure to get any birthmarks checked out by a medical professional if you have lots of them, or have noticed any changes to their appearance.

i

More on healthy diet choices: www.nhs.uk/live-well/eat-well/ and an alternative approach to maintaining healthy skin: https://ezinearticles.com/?Skin:-TheThird-Lung&id=9503086 The basis of everything

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RAISING SUN AWARE GENERATIONS THIS YEAR WE ARE RUNNING A COMPETITION WHERE 2 SCHOOLS

TEACHERS HAVE ACCESS

to fun, engaging

could win £1,000

EDUCATIONAL ACTIVITIES

TOWARDS OUTDOOR EQUIPMENT

THIS YEAR WE HAVE DEVELOPED ACTIVITIES SUITABLE FOR

special education

NEEDS SCHOOLS

*

EACH ACTIVITY

is tailored by nursery KEY STAGE 1 AND KEY STAGE 2

VISIT WWW.GARNIER.CO.UK/WRAPSPLATHAT TO FIND OUT HOW TO GET YOUR CHILD’S SCHOOL INVOLVED!

*All materials have been approved by Nasen


RAISING SUN AWARE GENERATIONS

Davina McCall launched our 2019 programme with a visit to Flora Gardens Primary School and ran an assembly in sun safety.

GB residents 18+. Entries open 10:00 05/04/19 until 17:00 14/06/19. To enter you must: 1. Be a teacher of a registered primary school in GB; 2. Become registered with the National Schools Partnership (“NSP”) either before the competition start date or between the competition start and end dates; 3. For pupils age 3 to 7: Submit the “My Amazing Skin” drawings, drawn by pupils at your school, on behalf of your school or for pupils age 8 to 11: Submit the A4 posters, drawn by pupils at your school, on behalf of your school. Prize is up to £1,000 worth of sports equipment for the school or L’Oréal Sun Safety Goody Bags for 2x runners-up. Full T&Cs: www.garnier.co.uk/terms Promoter: Garnier Ambre Solaire.


Smile Magazine

Wherever in the country you travel, we’re there with you From the highlands of Scotland to the depths of Cornwall, there are over 8,000 Calor retailers across the UK. The interactive map on our website will take you directly to the one nearest you. Visit calor.co.uk or call 0800 662 663

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Smile Magazine

more than just a radio British Wireless for the Blind Fund has been providing free audio equipment to visually impaired people in your community for over 90 years. To find out more about how we change people’s lives and how we could support you or someone you know by visiting blind.org.uk

blind.org.uk

Registered Charity Number : 1078287 Scottish Charity Number : SC041582

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A delicious guilt free, vegan, gluten free healthy snack with no added refined sugar offers a gift of wellbeing through the simple, natural and plant-based ingredients. They are all handcrafted with premium nuts, seeds, dried fruit and super foods that offer the essential nutrients for a healthy lifestyle. Beebs can be offered as a mid morning snack, quick fix on the go, or can be had as a pre or post workout snack or even a healthy dessert after a meal. We offer very flexible packaging to carry on the go, or to be given as a gift. As a super food and power-packed snack with slow release carb and protein can keep you fuelled up for longer. Beebs are diabetic and coeliac-friendly, perfect for new mums and anyone who believes in a healthier lifestyle. Beebs offers the purest form of nourishment in all it’s flavours. www.beebs4all.co.uk @Beebs4All beebs@beebs4all.co.uk 0800 246 1641

A way of life


Smile Health

10 ways to help a

B

sleepy baby

baby learn that night is for sleeping and daytime is for playtime.

EING a baby is not as easy as it looks. Establishing a routine early on can really help mum, dad and baby understand each other, so you can look forward to more baby smiles.

your baby the 1.nightTeach difference between and day

A wonderful way to encourage sound sleep is by helping your baby learn to tell day from night. This is an important step towards a workable routine. Keep your house bright and noisy during the day, but dim and quiet at night to help your

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Introduce a bedtime 2. routine from two months

Try to come up with a bedtime routine that you and your baby can depend on night after night, and keep it as simple as possible. Introducing a simple bedtime ritual could do just the trick. For example, you could try bath time, putting on bed clothes, reading a short story, offering a feed, then placing your baby down and saying “night-night”. By three or four months, try to put your baby down when sleepy, but still awake, to encourage falling to sleep on his/her own.

to read your 3. Learn baby’s cues

Learning what your baby wants, by understanding the physical cues, takes time and patience. Try making a note of when your baby gets tired, hungry, or is ready to play. This record will help you to create a routine that works for you all. As you see patterns emerging, you will be able to give your baby what he/she needs before he/she gets overtired and the tears start.

your baby’s routine 4. Put first

Consistency is key to a successful routine. The idea of always putting your baby’s routine first can be daunting, especially for first-time parents. Don’t be afraid to ask for help from your support network. Life with a baby is busy and you won’t always be able to anticipate every disruption; don’t worry, changing things for an afternoon isn’t going to undo your good work. Going on family outings will also help to get your baby used to being out and about, and meeting new people.

The basis of everything


re.co.uk;

com/babies

Smile Health Expect changes during 5. growth spurts and milestones

There will be times when your baby grows and ticks off milestones faster than others. And this can disrupt routines; when your baby may sleep for longer, or may wake up more at night, or be hungrier than usual. Your baby may even relapse into a previous sleep routine or insist on you settling him/her before bedtime, although a routine had established itself. Knowing when these changes are likely to happen helps you to prepare for any disruption in advance, these are likely to be: two, three, and six weeks, and three and six months.

6.

Adjust your baby’s routine to suit his/her age

As your baby gets older, his/her needs will change. You will notice that there may be fewer daytime naps and a desire for more playtime and interaction, or an interest in different types of activities or toys. Then the time will come when baby wants to go outside more often and relishes all the attention from relatives and neighbours. Boxes and kitchen utensils will become attractive items to play with. Teeth will start emerging and you might notice that your baby will need more attention and comforting. Another big change will come at about six months, when solid foods will be included in your baby’s diet, and so food preparation and cleaning up needs to be included in your routine.

occasional break from the usual routine will not cause too much disruption to your baby’s routine. Just pick up as usual when you can, and remember that every parent faces the same challenges.

8. Crying

Babies cry because they can’t speak yet. A baby’s way to communicate that it needs something – be it a cuddle, a teething ring or the car keys. Over time it will become easier to understand your baby’s needs and what your baby is trying to communicate through his/her crying.

The idea of always putting your baby’s routine first can be daunting, especially for firsttime parents.

9. Taking time out

As your baby grows and the routine becomes more established you will also benefit from a more consistent schedule. Make use of the free time to rest and do something that you enjoy. When baby is ready to wake you will feel more

refreshed, relaxed and better able to understand his/her needs.

10. Just a phase

Like many things in life, it is important to keep in mind that many things are a passing phase and a little time and patience, and taking the time to rest when baby does, will get you a long way when it comes to encouraging good sleeping habits and establishing a routine that suits you, baby and your family lifestyle.

i

For more tips and advice on life with a newborn visit: www. babycentre.co.uk; and www.mumsnet. com/babies Or read The Contented Baby’s First Year by Gina Ford Image credit: Daniel Reche

Don’t 7.perfection! expect

Although babies like consistency, you can expect changes from day-to-day and as your baby grows. Holidays, siblings and plans with friends and family will all play a part in daily life with your baby. An

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Smile Health

Encourage

your Children to Sleep Easy W

E can all relate to that busy feeling in our mind that sometimes comes after a busy day. As adults we sometimes struggle to process the events of the day and feel our mind taking centre stage just as we try to fall asleep. Children often struggle to settle to sleep for the same reason and many parents face the challenge of bedtime as a result. With children struggling to drift off it can become difficult to get the benefits of a restful night.

We all sometimes struggle to process the events of the day and feel our mind taking centre stage

Image credit: Porapak Apicholidok

The first book in Signe Rhode’s best-selling book series “WHY?”, entitled “WHY do I have to sleep?” deals with the challenge of bedtime and is inspired by her own personal experience as a mother of two, soon to be three, children. Signe wrote the book out of her own frustrations and challenges helping her children find calm to fall asleep at night: “This way of helping my own child feel both open and capable of finding calm has worked miracles for him at bedtime. It’s not only effective, but more importantly, it has helped us make nighttime much calmer and more loving instead of being the frustration we might otherwise experience at bedtime”, she shares.

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Smile Health Integrating elements of child psychology and research, the book takes a practical look at how to help your child sleep and focuses on empowering your child to fall asleep instead of resisting sleep. Instead of facing the barrage of excuses – ‘I’m not tired’ or ‘I’m hungry’ or ‘I heard a noise outside – it’s not bedtime yet!’, you can help your child to create its own internal motivation to fall asleep by meeting him or her at eye level and helping them to feel open and safe.

The book looks at

- Involving your child in the reasons behind WHY we sleep at night. - Asking your child questions in the book that enable your child to reflect and develop their own answers. “Being involved and challenged and having your senses and imagination activated is what leads to real development and increased learning,” explains brain researcher, Kjeld Fredens, “It brings the thoughts to a level of consciousness where the child is able to process [them]. In this way it is possible for even very young children to reach a meta level where they are in dialogue with their own feelings.” - Giving the child an anchor to hold on to that actually enables the child to find calm through mindfulness.

Here are three practical steps that you can try at home to help ease those bedtime challenges with your children: A gentle chat about sleep

1

If your child is resisting going to sleep, you can talk to him or her about the reasons behind why resting is a good thing and how it recharges us and enables us to relax sometimes. You can also ask your child questions such as, why he or she thinks we sleep at night. This way you can let the arguments for sleeping come from your child instead of from you - which makes it much easier for your child to take in. “Information gives a sense of security

The basis of everything

and builds up a personal force [strength] in the child.” Explains child psychologist Berit Lyhne, who worked alongside Signe on the book.

2

A calm body helps

You can help your child find calm and grounding in the body by stroking or massaging your child at bedtime, if he or she feels comfortable with that. This technique can help your child come down and find physical calm. A calm body can help your child to calm his or her mind more easily.

3

i

Bring your child peace of mind

A body scan or a guided relaxation or ‘a meditation for children’ can serve as a calming anchor for your child on which to focus his or her attention. It helps your child avoid being stuck with a “monkey mind” of thoughts that can interfere with their ability to fall asleep. The techniques in this book and Signe’s “WHY?” series, apply principles of personal development and neuroscience to empower children in their daily challenges, such as going to sleep at night or overcoming emotional outbursts. When parents and children are given the tools to cope well with daily challenges,

Image credit: Bruce Mars

parents and their children can experience more harmony and less struggle in their day-to-day with each other.

i

For more on Signe Rhode and further titles in this series, including empowering tips and inspiration, visit www.liftupyourchild.com Author: Signe Rhode

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Rays of Sunshine children’s charity brightens the lives of seriously ill young people across the UK aged three to 18 years old by granting wishes, fulfilling hospital ward wishes and organising outings, events and providing entertainment for children during their time in hospital. Every day of the year, Rays of Sunshine gives brave and deserving young people the chance to put their illness on hold and enjoy a moment of escape.

Rays of Sunshine receives no government funding and, since 2011, the charity has seen a 93% increase in the demand for its service.

For more information on Rays of Sunshine and our events, please visit: www.raysofsunshine.org.uk or call the team on 0208 782 1171.


Sunshine in Hospitals

This year, we continued to bring sunshine to as many children as possible during their time in hospital through our programme of work, including:

Hospital Activity Days Headed up by Melissa Vandermolen and Sally Levy our hospital activity days continue to spread smiles and sunshine. The events are designed to reduce the feeling of isolation amongst children during their stay in hospital and provide them with access to innovative and fun activities to both stimulate them and brighten their days. Some of the children we visit have spent their entire life in hospital.

All activities are designed to be portable, to ensure that those children unable to leave their hospital beds are fully included. Thanks to the support of volunteers in London and Manchester, we aim to reach 100 hospital wards across the country this year. Entertainment includes: building bears, balloon modelling, Bollywood dancers, face painting and pampering.


Magician, Jamie Raven, entertaining patients at University College Hospital

Today Rays of Sunshine organised an activity party, providing the resources we could provide in a week all in one afternoon making the children really feel like they were part of something special and to give them a lift to their day.

Jen Prentice, Play Specialist

Love Island star, Eyal Booker, joins patients at University College Hospital

Jen Prentice, Play Specialist at GOSH, said: ‘As play team we are always aiming to give children the best experience of hospital, however this would be impossible without the extra planning, resources and staffing that Rays of Sunshine provide. Today they organised an activity party, providing the resources we could provide in a week all in one afternoon making the children really feel like they were part of something special and to give them a lift to their day. ‘

Hospital Ward Wishes These benefit thousands of patients each year and have included decorating treatment rooms, purchasing equipment, funding sensory rooms and funding an indoor sensory garden.

Hospital Play Specialist We are delighted to have appointed our inaugural Hospital Play Specialist, who will be working on the paediatric Oncology ward at University London Hospital. Rays of Sunshine’s Play Specialist will use play as a therapeutic tool to help children, and their siblings, understand their illness and treatment both in hospital and at home visits.

YouTube star and Rays of Sunshine ambassador, Oli White, at a hospital activity day at the Evelina London Children's Hospital


Holiday Wishes Holiday wishes remain by far our most popular type of wish. This year already we have received 117 children’s wishes to go to Disneyland Paris, Disney World Florida, and a range of other international destinations. Requests include to swim with dolphins, meet the Disney Princesses and, of course, to meet the infamous Mickey Mouse.

We continue to operate a waiting list to cope with the ever increasing demand for these wishes. Holiday wishes give families the chance to spend precious time together away from hospitals and treatment, creating lasting memories. Currently we have 20 families on our waiting list and expect to receive many more before the end of the year. Here’s a range of just some of the magical memories we have made possible this year.


Challenge yourself and help to spread smiles and sunshine

Royal Parks Half Marathon Royal Parks Half Marathon Sunday 13th October 2019 Registration fee: £35 Minimum Sponsorship: £350

Run through four of London’s Royal Parks, along the river and past famous landmarks,including Admiralty Arch and the Houses of Parliament.

For more information and to find out how you can take part, contact Joanne at joanne@raysofsunshine.org.uk or visit our website: w w w . r a y s o f s u n s h i n e . o r g . u k

RideLondon

Sunday 4 August 2019 Registration fee £30 Minimum Sponsorship £450 Your opportunity to cycle 100 miles on closed roads across London and Surrey.


“I have always found Smirthwaite to be caring. They care about the needs of my clients, they listen to what I need and they care about providing the child with the very best solution� Claire, Occupational Therapist South West

At Smirthwaite, we help support the lives of children with special needs with a range of beautifully designed furniture and equipment.

Supporting Supportingchildren childrenand andtheir theirfamilies familiesfor forlife life

To find out more visit smirthwaite.co.uk or call us on 01626 835552


A DV ER TO R I A L

Postural Support Effective Seating At the core of assessing each child for postural seating is the goal of support, comfort and inclusivity. However, finding the right piece of equipment can sometimes be overwhelming as well as time-consuming. That’s why Smirthwaite, one the UK’s leading specialists for paediatric furniture and equipment, has developed a range of products and services to support children with additional needs - leading to happier more confident children. Adjustability Finding the right postural equipment can be crucial to the support and development of children with special needs. However, as each child’s needs are unique so is their seating position, and this is where Smirthwaite offers real value. Each specialised chair comes in a range of sizes, and is adjustable so that the best position can be found and altered as the child grows – providing greater longevity and value. There’s also a range of accessories to accompany most Smirthwaite chairs to provide extra postural support, comfort and practicality where needed. Not only this, chairs are beautifully crafted and come in a range of contemporary colours to suit both home and school environments. Dedication Smirthwaite’s dedication to finding the right solution remains loyal to its founding member’s motivation. It’s been over 30 years since Geoff Smirthwaite, a retired craft, design and technology teacher, was asked to create a chair suited to the specific needs of a boy with cerebral palsy. After the bespoke chair was made and presented to the boy, word soon spread and requests for more chairs came in thick and fast - the Smirthwaite business grew from there. Sadly, Geoff passed away in 2010, but his legacy lives on. Finding a Solution Today, Smirthwaite prides itself on its capability to meet each child’s unique needs, and has a team of dedicated

technical advisors who work closely with therapists, children and parents to establish each child’s requirements. More often than not, a solution will be found from Smirthwaite’s range of highly adjustable chairs. However, occasionally alterations to the design may be needed and this can be taken care of by Smirthwaite’s in-house product design team to ensure that the best possible result is delivered. Investing in Innovation Over the past couple of years, Smirthwaite has made a significant investment in innovation to give some of its existing products improved usability. The latest addition is the new electric hi-lo base available on some of Smirthwaite’s most popular chairs. Designed for use with the existing Brookfield, Indigo and Strato chairs, users can now smoothly lift and descend the chair to the desired height with a user-operated remote control. Smirthwaite’s Commercial Manager, Claire Litton commented: “We’re very excited about the hi-lo base as it creates improved integration at school. With greater manoeuvrability, chairs can easily be moved around classrooms and positioned for greater participation”. More Information As well as seating, Smirthwaite offers a range of equipment to support the lives of children, including standing frames, sleep systems, changing and showering. For more information visit: www.smirthwaite.co.uk


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Smile Magazine- Spring 2019