Smile Magazine- 2020

Smile

FREE COPY

family lifestyle magazine

Get your family

more Sustainable

+ sustainable fashion tips

Can family conflict be Healthy?

Get Kids Moving!

Smile Inspiration Plastic-free living

with their Superheroes Lifestyle MakeYour-Own Projects

SPRING/SUMMER 2020

Cuisine

No-kneed, bread, humous, and gluten-free Helping parents quit smoking

Health

Eat & Sleep your way to good health

Perfect inside a www.b

Enjoy tasks This is how convenient power can be

Perfect for easy garden clearing

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ALS 30 Blower/Vacuum

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▶ ▶ ▶ ▶

See a wider range in-store

A classic combination

Effortlessly safe handling Longer working 10:1 shredding Easy-to-handle collection bag Powerful performance ▶ Lightweight.

3.2 kg

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To extend the warranty of your new tool from 2 to 3 years, visit MyBosch-Tools.com

spaces nd out osch-diy.com

tackling home and garden with lightweight, powerful tools Hedge cutting with ease AHS 550-16 Electric Corded Hedge Trimmer

The lawnmower for more demanding lawns EasyRotak 36-550 Lawnmower ▶ Ergoflex handles support ~ comfortable and healthy working position ▶ Cutting width 38cm ▶ Grassbox capacity 40L ▶ Suitable for lawns up to 550 sq m ▶ Grass combs deliver clean results along edges, driveways, fences, and walls ▶ With foldable handles and stackable grassbox for easy and compact storage ▶ Maximum performance and unrestricted cordless mobility via 36 V battery

▶ Blade length 55cm with 16mm tooth spacing ▶ Light weight at just 2.7 kg for minimum muscle strain whilst working ▶ Well-balanced design for easy handling ▶ Diamond ground blades for the perfect cut and finish

To view the whole range, visit DIY.com

Whatever challenges life presents us with, always find your reason to smile.

Stop, take a breath, and smile, then begin.

Smile Contents

Welcome to Smile Summer 2020!

CONTENTS

Smile Lifestyle

This summer, many of us have been cutting costs, just picking up essentials when we need them. It helps us realise just how much we may already have at home and whether we even need to venture to the shops, armed with masks and hand sanitiser. Lockdown has encouraged us to re-think lots of habits…

7 Wake up and Smile … Rituals to make you and your family Smile 8 7 top tips for Sustainable Family Fashion 9 Make your own… hand soap 10 Make your own … Beeswax wrapping

At Smile we’re taking the good, along with the tough times — and asking, can we re-work this into our new normal and go easier on the planet and our pockets? In this issue, we look at ways in which families across the U.K. can get more sustainable. You’ll find recipes for making your own hand soap and DIY beeswax wrapping, tips on how to give your kitchen a waste-free makeover as well as tips on managing family conflict and home-schooling advice that works. You’ll also read some stories from self-starter mums who launched their own plastic-free brand of kid’s essentials, as well as the inspiration behind Get Kids Moving initiative to keep families active from home. Be sure to check out our healthy (and sustainable) family recipes that are delicious, well within budget and adaptable for a free-from lifestyle.

12 Pompom plastic-free choices for kids 14 Bags of Choice 17 Putting the Personal into Training – Get Kids Moving Interview

Smile Cuisine

Smile

23 Give your kitchen a wastefree makeover 25 Humous Dip - RECIPE 27 Sweet Potato Stew - RECIPE

Happy reading and all the best from

29 Lemon Aide - RECIPE

Your Smile Team

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

30 Sustainable Shopping with the Giki App 36 Food Intolerance… Glutenfree Living 39 No-knead bread - RECIPE

Published By SEVEN STAR MEDIA LTD, 184 Main Road, Biggin Hill, Westerham, Kent

40 Homemade butter - RECIPE

Cover Credits Photographer: Bernd Bettels Models: Maja & Lila

42 7 top tips for a healthy family digestion 43 Let’s Yoga – easy low cobra

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 44 Healthy ways to manage family conflict 47 A healthy approach to home-schooling 50 Sleeping your way to good health

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mile Lifestyle

A way of life

7 Wake up and Smile … Rituals to make you and your family Smile 8 7 top tips for Sustainable Family Fashion 9 Make your own… hand soap

10 Make your own … Beeswax wrapping 12 Pompom plastic-free choices for kids 14 Bags of Choice

17 Putting the Personal into Training – Get Kids Moving Interview

Smile Lifestyle

to make you Rituals and your family Smile Try these rituals for a few days and see what a difference it makes …

In the morning

Greet the day and the people you live with as if you haven’t seen them in a while! Good Morning! Good to see you – how are you? Did you have a good sleep? Compared with: Get up! You’re gonna be late! Have you seen my keys?! Your mum just called – doesn’t she know some people have a day off?!

See what a difference it makes!

Throughout the day

Sometimes as parents – and in all our roles – it’s easy to become critical and only notice the problems or the time pressure. Take a moment to breathe and then think of something kind to say before you start complaining! Start with the bus driver and the bank cashier and over-interested neighbour!

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Before bedtime:

Talk about your Tops & Flops with the kids (and your other half).

What were the best bits about the day and what didn’t work out so well or could be better…You’ll be surprised at how everyone sleeps more soundly and you’ll learn more about what’s important to your loved-ones.

Anytime

Choose your words mindfully…

The following checklist might help you before you get tangled up in another catfight with your motherin-law, difficult neighbour or mums on the school run!

1.

Is it true?

Are you being honest in what you are saying? If not, or if you are unsure about the value of what you are saying, it might be better not to say anything at all, and work on developing your listening skills.

2. Is it necessary?

Think about whether you really need to tell the other person the information you want to share. If it’s not relevant to the conversation or to helping said person make a better decision, then it might just be an opinion that can complicate things. In which case, perhaps it might be better left unsaid.

3. Is it kind?

Decide whether your advice, tuppence or any other comments you make are coming from a good place.

If not, it might be best to say nothing!

Otherwise, kindness is always possible!

Make a list…

Of all the great things that you can look forward to and that cost absolutely nothing!

Take a positive view…

It’s raining again vs. the plants are getting a good watering!

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7 Tips for a sustainable

Smile Lifestyle

fashionable family Living a sustainable life as a single person is certainly more manageable than for those of us that have a family at home … Here are seven tips that will certainly help get you started (in style) with a more eco-friendly future for the whole family:

1. Old Shirt:

Use old shirts for cleaning or as dust rags, or get crafty and create beeswax food wraps for a stylish and eco way for wrapping sandwiches on picnics or the kids’ lunchboxes. Not only does this stop unwanted clothes and bedlinen from going to landfill, it also cuts-down on the single-use plastic of food and cling film.

2. School Uniforms:

Repair instead of replace when it comes to holes in knees or at elbows. Opting for secondhand uniforms is a great way to keep your local community more sustainable. If there isn’t a school uniform shop then speak with the school and start one.

3. Swap Shop:

Instead of giving clothes to charity shops, or throwing them away, sign-up for a swap shop and refresh your family’s wardrobe. Again, if there is not a swap shop happening in your local community: be the game changer and start one!

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4. Old Clothes:

Hand down old clothes to younger children, or cut the fabric up for creating something entirely new – such as a patchwork quilt or bag. Old soft fabrics can be used as alternative to polystyrene balls to stuff a beanbag. If holes in socks are too far gone, then have fun with the kids creating puppet characters.

5. Homemade:

Get creative and make garments or accessories from scratch. Or upcycle older pieces that need refreshing. Be inspired by modern trends so your clothes are still moving with the times.

Get the children involved – they could even make some clothes for their favourite teddy or doll. Sewing is an important skill to have.

6. Multi-Use:

Consider your consumer choices – if your garment has multiple purposes then you are more likely to wear it regularly, for example jackets with inner layers that can be worn over various seasons. Or multi-way dresses that can be layered and styled in various ways.

7. Slow Down:

The bargains in high-street stores or online retailers encourage us to buy more for less. But it is a matter of quality over quantity in order to shift towards a more sustainable future. Buy from independent designers or buy vintage or second-hand, whatever you need to do in order to slow down. Brands such as Patagonia make garments from plastic bottles – so you know you are making a difference whilst still looking good!

Visit: @hashtagtrashion

A way of life

Smile Lifestyle

FUN SOAP-MAKING AT HOME Heat the cubes in the microwave in 20 second bursts until they form a liquid, don’t let the soap boil!

Working quickly, add around 15-20 drops of your essential oil and mix.

Add the poppy seeds and mix again until evenly dispersed.

Pour the soap into your moulds and leave to cool for 30-60 minutes, or until they feel hard on the bottom. If your soap has gone gloopy whilst adding the oil and poppy seeds, you can put it back into the microwave on a lower setting for a few seconds to make it runny again.

W

ith no-packaging shops popping up all over the nation, encouraging us to use products that generate less rubbish and waste, we thought we’d go one step further and try making our own liquid hand soap from a packaging-free bar of soap. Or handy mini soaps using baking moulds that are great for home or as party-bag gifts – why not let the kids choose the shape and the fragrance?

FOR TWO 100G BARS

INGREDIENTS AND EQUIPMENT: Glass jug or bowl Soap mould, a silicone cupcake mould would also work Teaspoon Melt & pour soap base (like the shea butter melt & pour soap base from The Soapery) Lemon essential oil (or another oil of your choice) Two teaspoons of poppy seeds

Recipes courtesy of Conscious House London. More at: www.conscioushouselondon.com/

LEMON AND POPPY SEED BAR SOAP

EASY LIQUID HAND SOAP RECIPE FOR 500ML SOAP USE A 60G SOAP BAR AND 450ML WATER.

1 2

HOW TO MAKE Grate your soap bar of choice and bring water to boil either in a kettle or a pan.

Slightly reduce the heat and add grated soap into the pan and stir gently until the grated soap has dissolved into the hot water.

This takes around 5 minutes.

3 4

Take the pan off the heat and let the soap cool down a bit.

Pour the liquid soap into your pump bottle and you’re good to go! If the soap hardens too much as it cools down, just add a bit of hot water, shake, and you are sorted.

5

You will find the soap settles nearer the bottom so just give it a shake once in a while. Your liquid soap should last months.

HOW TO MAKE Cut your soap base into cubes and weigh out 200g into your glass jug or bowl.

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Smile Lifestyle

Make your own Beeswax

Wrapping IN 5 SIMPLE STEPS

This handy beeswax wrapping is perfect for reserving that half lemon or chunk of watermelon, or packing items for a litter-free picnic…

By Maja Bettels

B

EESWAX Wraps are an ecofriendly and easy way to replace cling film. You can pick cotton fabric in any colour, pattern or shape and turn them into a fancy wrap. A small contribution towards keeping our planet clean!

You’ll Need: Cosmetic-grade beeswax pellets (or check in with your local beekeeper) Oil (e.g. Jojoba or Coconut oil) Cotton Fabric (rather thin, dad´s old shirts worked well) to make the fabric swatches Scissors or pinking shears Parchment (baking paper will do the trick nicely, too) Baking tray Laundry hanger and washing pegs (optional)

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Smile Lifestyle

STEP 6: Peel off the baking paper and hang the sheet somewhere (a hanger, the back of a chair or a laundry line) to cure.

To make more beeswax wraps, just repeat these steps. Now you can use them to cover sandwiches, fruit, glasses, plates, bowls etc.

Keep in mind that the wraps will feel quite tacky at first but mellow out quickly.

When they are done, they will have grip but not be very sticky.

Evenly distribute beeswax pellets all over the fabric. Make sure you get pellets near the edges, too. You will need less wax than you may think.

STEP 1: Cut the fabric into squares, rectangles or whichever shape you prefer, depending on what you would like to wrap.

Pinking shears will help prevent your swatches from fraying, but scissors also get the job done.

I USE THESE SIZES 15x20 (to wrap sandwiches or fruit) 25x25 (to cover a plate or a small bowl) 30x30 (to cover a bigger plate or bowl)

STEP 4: Place the baking tray in the oven and “bake” until the beeswax is completely melted. This should take 5-10 minutes.

STEP 5: Remove the baking sheets from the oven and cover your fabric with the baking paper. Then carefully run over it with the iron. Make sure that the wax is equally spread and there aren’t any uneven spots.

Taking care of your beeswax wraps: Wash your beeswax wraps with cold water and a mild soap.

As they can’t be washed with hot water, it’s best not to use them to wrap meat.

Liquid-based food (like jelly) should not be placed in the wraps.

Depending on how frequently you use them, they can last for up to a year. Then you can rewax them.

STEP 2: Preheat the oven to 70° C or the lowest setting.

Line a baking tray with parchment paper and place a piece of fabric next to the other. Do make sure that your fabric sheets don’t overlap. If your fabric is onesided, place the patterned side facedown.

STEP 3: Use a spoon to drizzle the oil onto your fabric. (The best way is to drop it on the fabric leaving a little room between the spots.)

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T

Smile

Inspiration

HIS is how two mums responded to our global plastics crisis …Cecily Henderson and Katherine Rhodes talk silicone bibs, bamboo toothbrushes and how families can manage a plastic-free lifestyle…

What inspired you to set up PomPom?

I launched PomPom with a great friend, Katherine Rhodes. We set up the venture in response to the plastic crisis, as parents ourselves we were drowning in colourful plastic – the most convenient and conventional route – but recognised how much we, and our kids, were adding to the world’s plastic problem.

Katherine and I have four children between us (ages three, two, one and twenty-months), and when we both decided to start looking for alternatives, we discovered that finding good looking, long lasting plastic-free designs for kids took time, energy and thought. (None of which we had enough of!)

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We are not advocating for parents to throw away what they have already but rather to make a different choice next time they are shopping.

We started trawling local shops and online. The mind boggles with options – how to tell what works, what breaks, what leaks; the ‘mumma blogs’ are a world within themselves! Then of course, half the options are ugly. The inconvenient truth rears its head again.

So slowly we made time. We shared tips. Our friends started asking us for recommendations, their friends started asking us for tips… We soon realised that

we could answer those questions; what if the plastic-free choices were made easy without sacrificing aesthetics? What if those choices kept your life original and imaginative but ethical?

PomPom was born!

In October, we launched our website, PomPom (https://shoppompom.com), with unusual and stylish designs that children will love, play with or use again and again. PomPom is plastic-free from product to packaging, with toys, gifts, games and playroom ideas. PomPom is the home of the indoor climbing triangle – which is an eco-friendly foldable, wooden climbing triangle, inspired by Dr Emmi Pikler.

How do you believe your products inspire families to start or sustain a more eco conscious lifestyle?

We are a design-led store. We are aware that the eco-friendly decision is made so-much easier if it looks great and works brilliantly! We hand pick items created by brands that love design and creativity like we do. Our desire to be free from plastic works hand in hand with our aesthetic.

We hope to inspire families to make small swaps that are easy and actually workable but have a huge impact.

Alongside our bestselling games and toys, we stock practical, everyday products for children such as bamboo toothbrushes, shampoo bars (yes, they actually work!), beeswax wraps, silicone bibs, bamboo bowls, plates and mugs.

These are all sustainable alternatives to household items that are regularly replaced.

We are not advocating for parents to throw away what they have already but rather to make a different choice next time they are shopping.

There is a lovely meme circulating with the slogan, “but it’s only 1 toothbrush” says 7.5 billion people!”

We believe that millions of families making small changes is better than a handful of people living perfectly plasticfree. Together we are stronger!

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Smile Lifestyle

We believe that millions of families making small changes is better than a handful of people living perfectly plastic-free. Together we are stronger!

What would you say are the biggest hurdles for a family striving to be plastic-free?

Mentally striving towards plastic-free is such a huge mountain, particularly when you are juggling families, home, work, life admin and an international pandemic!

Take small steps.

Plastic Packaging is a huge hurdle and avoiding it takes so much time and effort.

Unless you are a superhero parent, with the patience of a saint and buckets of time on your hands, to find all the plasticfree alternatives is really tough - from food to cleaning products, as it is rare to find everything in one shop.

However, don’t give up. It doesn’t matter if you are not 100% plastic-free, it matters that you are striving to make a difference. Every time you make a choice to take your own bags to the supermarket, use your own reusable water bottle and refuse a plastic straw, you are having an impact.

Start where you can, take it in stages and as you discover for yourself and your family what works, then move on to your next swap!

The alternatives exist, it is a question of finding them and we are always happy to

A way of life

make recommendations, if we don’t sell it, we will know someone who will!

How can we inspire others to look at plastic-free alternatives – any tips?

By making it convenient: Shops like PomPom have a responsibility to make the plastic-free choice convenient and desirable. If it looks great and helps the environment, the choice is made easy.

Education: We all care about what affects us, and the shocking stats of plastic affect us all. Did you know we eat a ‘credit card’ a week

of plastic through microplastics in our water and fish? Did you know that 1,000 metric tonnes of microplastics rained down on America’s US parks and wilderness?

(A study hasn’t yet been done on the UK, so I don’t have those statistics.) Microplastics are going into our children when they suck on plastic toys or being released into our water when plastic bowls are run through the dishwasher. That is not fear mongering, it is fact.

Present giving: Choose to give a plastic-free gift, people notice packaging and design and crucially, usefulness. I gave all my family beeswax wraps a couple of Christmases ago along with their ‘main’ present – they are converted! If they love it, they too will be inspired in the journey. shoppompom.com

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Smile Lifestyle

Bags of Choice

WHY THE ANSWER IS IN

NATURAL FIBRES

Bill Newbrough, talks plastics, pollution and how natural fibre choices are one way for every family to contribute in a positive way to helping wildlife

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the cherry on top, these are long lasting products that don’t need to be replaced after a couple uses.

Because this is what sustainable living really is about.

W

ORLD Wildlife Day may only be once a year, but the decisions we make and the actions we take every day are what is making a difference towards a healthier planet. Every year, World Wildlife day gives us a chance to become better informed and take time to reflect on our actions and how they affect underwater wildlife.

The UN’s General Assembly created World Wildlife Day in 2013 to celebrate and raise awareness of the world’s wild fauna and flora.

And this year’s theme is “Sustaining all life on earth”, a topic that has been a burning question for the past few years. How can we live more sustainably?

The trouble with plastic In 2020, we cannot afford to ignore the growing consequences of the endless dumping of plastic waste on the oceans and the environment.

Latest studies show 359 million tonnes of plastics were produced in 2018, with about one third made for single use packaging (and less than 10% recycled). The rest of it went to landfills, was burned in incinerators (therefore adding to carbon emissions and raising air pollution),

A way of life

or was never collected. The result is appalling: approximately 8m tonnes of plastics are now making their way to the sea via rivers.

It’s in the bag

Changing our habits is hard. And change starts with taking a hard look at an item we are all familiar with: our grocery bag. Among the plastics commonly found in marine animals, straws and plastic bags are both items we can collectively stop using, considering there are more sustainable options out there.

But picking the right grocery bag has been an issue for years, with many studies demonstrating the choice between plastic, cotton, or even paper is actually not that obvious. Each material has its own pros and cons, and it ends up being a question of which cause you care about the most (carbon footprint vs plastic waste for example). But all is not lost, as there is a way to skip this all together and live just the way mother nature intended, using its resources in a kind, sustainable way.

The modern world and its technology allow us to use natural fibres to create products that are useful to us without being harmful to the environment. And

Let’s talk about hemp

For textiles, hemp (Cannabis sativa) is far more eco-friendly than cotton. But there is an even more effective fibre out there. The Khmu people in Southeast Asia have been using a natural fibre, derived from a dense tropical vine (tropical kudzu, Pueraria phaseoloides), for thousands of years that is even better for the environment than hemp. And could well be as much of an improvement over hemp as hemp is over cotton.

Good enough for Tarzan…

I first discovered the basis fibre for JungleVine® in 2004, when I was visiting Laos. I’m a minimalist, and don’t keep much around. But when my friend and guide, from the Khmu tribe in Laos, gave me a bag made of that natural fibre as a souvenir, I was given something pretty special.

When I returned home, I discovered it was unusually strong. I could use it to carry the tools that I need to repair the roof of my house. It could stretch and carry much more weight than my regular carry-on bags. It took me months to track down the communities that made the bags, as the Khmu tribes live in remote villages all over northern Laos.

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Smile Lifestyle The tribes pass down this artisan skill from one generation to the next, and hand craft these bags to serve a practical purpose for harvesting and daily activities.

As an American, I discovered a much more sustainable option than using plastic, cotton or even hemp bags…

Larger carbon footprints

Hemp requires 1/10 of the water that cotton requires. It is naturally pest and weed resistant, so it requires little pesticide or herbicide use while growing.

However, hemp is an annual crop and must be reseeded and fertilised each time it is planted. This not only makes it more labour-intensive, but necessitates the use of grain drills or other seeding equipment, increasing its carbon footprint. While hemp is more tolerant of poor soil conditions than cotton, it doesn’t grow well if not provided with the proper nutrients. To be commercially viable, it requires the use of chemical fertilisers, which are a leading cause of surface water pollution. In the majority of cases, hemp requires the use of mechanical harvesters that burn fossil fuels, creating an even larger carbon footprint.

A real sustainable option

JungleVine® is a perennial vine that self-sows, grows, and re-grows without any cultivation or human intervention. It thrives without any fertilisers, pesticides, or any supplemental water beyond rainfall. As a member of the pea family (Fabaceae), the vine fixes nitrogen from the air into the soil and actually improves the soil where it grows. It can be planted in completely barren soil on construction-damaged sites, and as it grows, it improves soil fertility and enables the topsoil to recover, restoring a healthy ecosystem for insects, birds, and wildlife. JungleVine® is harvested by hand, consuming no fossil fuels in the process.

There is no doubt, from both an ecological and economical point of view, that textiles made from hemp are a vast improvement over cotton. However, JungleVine® fibre far exceeds even

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hemp as an environmentally-friendly alternative fibre. This is why I launched the JungleVine® Foundation, and our collection of Nature bags and home accessories made out of JungleVine® natural fibre.

359 million tonnes of plastics were produced in 2018, with about one third made for single use packaging (and less than 10% recycled).

So think about prioritising natural fibre over other materials – in all your textile choices. When it comes to selecting something as minor as a grocery bag it may seem like a small change, but with a growing number of plastic bags being dumped in waters each year, and four billion particles of microplastics discovered in major water bodies in 2019, using a long lasting, strong natural fibre shopper can make a huge difference to your personal environmental impact.

Top Tips:

If you do have plastic bags at home then by all means don’t just throw them away because you have invested in a natural fibre bag. Reuse as long as possible then dispose of responsibly.

Remember that natural fibre decomposes faster than plastic-based products, such as polyester, so these are not only a more environmentally responsible choice from the agricultural side, but also in terms of their biodegradability and potential affect as a pollutant.

If you don’t have a handy bag when you pop to the shops then a regular rucksack or a cardboard box also do the trick for transporting groceries short distances.

For more information and resources used in this article visit: theguardian.com/ environment/2020/jan/02/ year-plastic-pollution-cleanbeaches-seas ndtv.com/india-news/indiaproduces-25-000-tonnesplastic-waste-daily-40uncollected-centre-2137014

Bill Newbrough is co-founder of the JungleVine® Foundation, home of the JungleVine® natural fibre and the Nature Bag. The JungleVine Foundation’s mission is to connect remote isolated tribal communities with the global market by promoting their natural fibre handicrafts.

theguardian.com/ environment/2019/aug/04/ five-species-affected-by-plasticpollution bbc.com/news/ business-47027792 environmentalpollutioncenters. org/water/causes/

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Putting the Personal into Training

Get Kids Moving!

Glenn Higgins decided to launch the Get Kids Moving initiative to keep kids active while at home.

Smile Magazine catches up with down-to-earth, genuine nice guy, Glenn, to find out more about what inspired him to launch the initiative‌ A way of life

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Before we move on, I need to ask you about Nicole (Scherzinger)

(Laughs) Nicole and Thom (Evans) are just really hardworking, motivated people and it’s great to work with them both. They are both very driven.

I take it not everyone is on the Nicole & Thom training plan… How do you develop a plan for your clients?

You’ve gone from boy band member to personal trainer and are now inspiring kids to get active by emulating their superheroes…

When you put it like that it doesn’t sound like such a natural progression (laughs), but I’ve always been interested in keeping fit and it was an important aspect of being in the band. I decided that band life wasn’t really for me although I enjoyed the performance side of the business and love being with people. It’s one of the best parts of my job, to be honest, the personal aspect to the job. I love encouraging people to bring out their best, setting goals for themselves and being there to support them when they need motivating. It’s not about getting all bootcamp with your clients, not at all. It’s more about listening to what they want to achieve with their personal fitness and helping towards making lifestyle changes rather than quick fixes.

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Well it’s an individual journey for everyone and while some people like to go to the gym with a mate, others need a bit more direction and coaching to suit their physical needs. I used to work in gyms and just realised that some people find it easier to work towards their fitness goals with individual coaching. When people reach out for personal training sessions, I do a first consultation and we just spend a bit of time talking and getting to know each other to see what the person wants to achcieve and to see if it’s a good fit. We might end the chat with a quick 10 minutes of training to get started but it’s not about proving what you can or can’t do, what you can bench press or how many pushups you can do, it’s more about becoming stronger and healthier in a way that’s right for you. And those 10 minutes are just a simple way to ease into the first training session.

When you say stronger…

It’s not just about physical strength either. You gain confidence from setting yourself goals, manageable goals, that are suited to your fitness needs. Once you start

reaching your goals you shift your mind set and realise what else you can achieve, and not just in the gym. You start looking at your life differently.

Looking after your physical fitness can help support your mental health too.

I love encouraging people to bring out their best

Then you start posting pictures of toned abs on Instagram you mean?

Not at all. In fact, it can be a real downer for your mood if you’re always comparing yourself to people on Instagram. That’s not reality for everyone and honestly, it’s about being the best version of yourself, not trying to compete with other people. Bodies come in all shapes and sizes. We need to stop comparing ourselves to other people and just keep working towards becoming healthier, stronger and more flexible so we don’t end up with aches and pains and can run around with our kids and grandkids as we get older.

What about Get Kids Moving

Well, it’s not just the kids that love joining in is it (laughs), there are a couple of grown-ups in the mix as well. I wanted to inspire kids to start moving like their superheroes and do it in a way that is different to school. That’s why they watch and copy rather than me shouting out instructions telling them what to do – they get that all the time.

A way of life

Smile Lifestyle

I wish there would have been something like Get Kids Moving when I was a kid – I’d have loved to watch and learn how to move like my superhero.

What inspired you to get started?

It’s important to stay active and kids that are active grow into active adults who are healthier. The earlier you start, the better.

Kids are often stuck in front of the TV and video games, and with recent restrictions it’s not been easy for parents to get out and about. Kids need to burn off all that extra energy and Get Kids Moving combines activity and their superhero role models without the kids needing to leave the house - great for rainy days too. Kids get a boost of endorphins which is good for staying positive and keeping motivated. It’s been tough for a lot of families to be stuck indoors, so keeping active helps everyone at home to be a little more positive, stay active, enjoy time with the kids and either take a break while the Kids Get Moving (laughs) or join in and have a laugh. I mean, who doesn’t love Star Wars (laughs).

You seem to really love what you’re doing…

Absolutely. I’m the luckiest person ever. My girlfriend always supports me and encourages me to start projects that I believe in. We all suffer from self-doubt now and then, it’s only human. That’s when you need family and friends around you to help you reach your goals and live your dreams. Sometimes it’s that little extra nudge that’s needed on top of all the hard work you put into trying to reach your goals.

i

You can find out more about the Get Kids Moving programme here: https://www.youtube.com/ watch?v=LkiYXJwI9lg Interviewed by A E Lee

A way of life

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Smile Lifestyle

Make your very own

mini cloud in a jar Why not try out this fun experiment with the kids the next time they get bored‌ The closest that most of us get to clouds is when we fly through them in an aeroplane.

Make a mini cloud in a jar and learn how clouds forM...

You WILL NEED: Jar with a lid Ice cubes Hot Water Hairspray

HOW TO DO IT It is safest to do this experiment in the kitchen sink.

1.

Place three or four ice the upturned 2. lid.cubesAskinside an adult to help you

Unscrew the lid from the jar and turn it upside down.

Watch the jar for 5 minutes.

What happens?

the jar and repeat the experiment. Half-fill the jar 3. Empty with freshly boiled water but

this time, add a good squirt of hairspray into the jar before placing the cold lid on top.

Watch for 5 minutes.

What do you see this time?

How clouds are made Water evaporates from our oceans, lakes and rivers, and rises up into the air as water vapour. As the water vapour gets higher, the air gets cooler. This makes the water vapour condense into tiny droplets of water.

When droplets join together, they become heavier and fall as rain.

half-fill the glass jar with freshly boiled water, then balance the upturned lid on top of the jar.

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A way of life

Smile Lifestyle

The experiments In the first experiment you probably saw tiny drops of water form on the sides of the jar. The warm water vapour rose up inside the glass and condensed into droplets when it touched the cold lid.

For clouds to form, something else needs to happen. The tiny droplets of water vapour in the sky need to meet and mix with tiny particles of dust, ice or sea salt. The droplets and the particles stick together and this makes a cloud.

There were no dust particles in the first experiment, but in the second experiment, the hairspray acted like dust.

Tiny water droplets stuck to particles of hairspray. This made the cloud in the jar.

You’ll find more interesting facts about nature, natural phenomenon and the creatures around us in

For the Finale Now for the fun part. It’s time to set your cloud free.

Carefully remove the lid and watch the cloud disappear. If you’ve ever wanted to touch a cloud, now’s your chance!

See if you can make better clouds by squirting other harmless aerosols into the jam jar. Can you make clouds with deodorant or air freshener?

A way of life

The Pocket Book of Garden Experiments by Helen

Pilcher, published by Bloomsbury

DID YOU KNOW?

https://bit.ly/2XyioWg

Other planets have clouds, too, but they’re not made of water.

Jupiter has clouds that contain molecules made of ammonia and sulphur.

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mile Cuisine

More than just good food 23 Give your kitchen a waste-free makeover 25 Humous Dip - RECIPE

27 Sweet Potato Stew - RECIPE 29 Lemon Aide - RECIPE

30 Sustainable Shopping with the Giki App 36 Food Intolerance… Gluten-free Living 39 No-knead bread - RECIPE

40 Homemade butter - RECIPE

Smile Cuisine

7 Top Tips How to give your kitchen a waste-free makeover…

Getting your kitchen sorted is not just a spring-cleaning issue. Many of us find ourselves claiming there’s nothing in for dinner and rushing out to the shops only to find that we actually have a few tins of soup and packets of rice at the back of the cupboard.

It’s good to declutter and make the kitchen a little more efficient and environmentally friendly too…

1.

Open all of your cupboards and fridge and pull out all of the contents. Assign tasks for everyone. Kids can be in charge of any non-dangerous items, such as fruits and vegetables.

2.

Sort through each category by putting dried food etc. in jars or other reusable containers. Produce bags like our organic

cotton mesh bags work great for fruit, vegetables or even bread!

3.

Print or handwrite labels or even make little signs just like in a real food market for each type of produce. Kids can decorate them and colour in. You can pick a different colour or font for each category, from grains and pulses to dry fruit, cereal, pasta and rice.

4.

Save on waste and freeze any leftovers.

Fruit and vegetables freeze really well and are great in smoothies. We use our silicone zip-lock pouches for freezing food.

5.

Arrange nicely in cupboards and fridge, by category.

6.

Dispose of food waste in a compost bin. Composting reduces landfill waste and incineration and therefore emissions.

The end result is a nutrient rich fertiliser for your garden. Win: win!

7.

Find your nearest bulk food store and bring your own containers with you to refill. This saves waste and can save you money. Avoid pre-packaged food as much as possible. Shop local if you can and support small businesses.

Tips courtesy of Green Island. More at greenislandco.com

More than just good food

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Jerk Style Fry’s Nuggets, Rice and Beans and Fresh Mango Salad *Full recipe available on our webs

ite

Let Fry’s easy midweek meal ideas help you with your journey to plant-based eating.

Visit our website for tips, recipes and inspiration to help you try vegan!

Check it out here: www.fryfamilyfood.com

Smile Cuisine

HUMOUS DIP S T O R R A C H T I W D IPS are great for lunches, taking to parties, summer BBQ bring-alongdishes and any other occasion you could think of… and this delicious humous recipe comes in at 51p per portion!

Why not check out the organic veggies when you’re out shopping? You’ll be surprised to see that these are not always more expensive, but are better for wildlife because the farming practices are more wildlife-friendly…

Serves: 4 Prep time: 5 minutes

Ingredients One can of chickpeas drained Juice of 3/4 lemon, you could also grate it and add the rind to if you like it extra lemony Dash of olive oil 1 teaspoon of paprika You could also add a red pepper if you have one handy (cut into pieces) 4 carrots

HOW TO DO IT 1. Slice the carrots into batons, then drain the chickpeas (we forgot to do this first time and it was all a bit sloppy).

2. Then throw the whole lot into the blender and whizz it up. All these ingredients have a low carbon footprint (except the olive oil) and chick peas are a good source of protein. If you can, find loose veg without the plastic!

This recipe is courtesy of Giki. Visit https://giki.earth/ for more information on sustainable shopping choices.

Total cost per portion: 51p

More than just good food

Top Tip:

Get the kids to help out with this super quick and easy recipe. They can wash the carrots and pop the chickpeas with the rest of the ingredients into the blender.

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NEW Indulgent cakes-to-go

for every part of the day

Supplied frozen for distributors storage ease.

Coeliac UK licenced gluten free. www.handmadecake.co.uk hello@handmadecake.co.uk 01628 779057

No artificial preservatives or additives.

mile Cuisine Smile Cuisine

t u n a e p , o t a Sweet pot o stew and tomat These surprising flavours make for a delicious and nutritious family meal

T

HIS super easy-to-make dinner is perfect moving into the cooler months is also a ‘low-carbon’ meal, which means that the ingredients are sustainably sourced, so didn’t have such a large impact on the environment to produce. It only takes 10 minutes to prep and then an hour or so of cooking time. It also costs only 94p per portion…

Why not give it a try?

Serves: 4 Prep time: 10 minutes

Ingredients

1kg of sweet potatoes, cut into chunks 1 onion, sliced 2 cloves of garlic 1 chilli (whole and pierced) 1 tablespoon of olive oil 1 teaspoon of sea salt 50g of peanut butter (see if you can get palm-oil free or use sustainable palm oil) 1 x tin of chopped tomatoes 400ml of vegetable stock (use a stock cube in boiling water) A handful of coriander and peanuts

HOW TO DO IT

This recipe is courtesy of Giki. For more information on sustainable shopping choices visit: https://giki.earth/

More than just good food

Put the potatoes in a tray with the onion, chilli, garlic and cook for 45 minutes at around 180 degrees. (Or you can speed up cooking time, and reduce gas usage, by softening the sweet potato in the microwave first).

Then mix in the peanut butter, the salt and sprinkle in the chopped coriander and peanuts, and cook for another 15 minutes, while you prep the couscous (low carbon footprint compared to rice, which is a medium footprint). All the ingredients here are low carbon footprint, except for the small amount of peanut butter used. If you want to go for a full list of low carbon ingredients, just swap the peanut butter for more peanuts.

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A Slice of Delight

A truly delicious range of vegan cakes and desserts with no compromise on taste Veganism is set to be one of the biggest food trends in 2020, make sure your menu is ready. Offering vegan doesn’t have to mean missing out on taste – we’ve ensured each of our desserts is utterly delicious, not just delicious for a vegan product.

So you can offer one range that thrills everyone.

www.mademoiselledesserts.com

www.mademoiselledesserts.com

mile Cuisine Smile Cuisine

e d i A n o m Le u lemonS...

When life gives yo

J

UST make the best of it with this delicious recipe that can be enjoyed with crushed ice in the summer and as a warming beverage in the cooler months. Try Meyer lemons – these are zesty without being too sour and in season between November and March. This also makes a great basis for a lemon sorbet or a fruity late summer cocktail…

Ingredients

Lemons (3) Limes (1) Agave syrup or honey (to taste) Sparkling water (optional)

Method in 3 easy steps

Melt your raw sugar with cup of water over a gentle heat until it dissolves; add cool water to the saucepan and transfer the syrup and water into a jug until it is about half full.

Juice the lemons and limes and add the juice mixture to the water, stir and taste (you may need to add more sugar solution if you find it too sour).

Top up the jug with some sparkling mineral water and add any seasonal fruits – sliced lemons and oranges, watermelon, raspberries and sprigs of fresh mint or ginger work well.

Stir, serve up & enjoy!

TOP TIP You can add warm water to step 2 in the method for a winter-warmer. Be sure to allow the mixture to cool below 50 degrees in order to gain the benefit of the Vitamin C from the lemon-lime mixture.

If you are sweetening your mixture with honey, allow the water to cool enough to ensure the nourishing benefits of the honey are not destroyed in the heating process.

More than just good food

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Smile Cuisine

10 top tips

to live more

Sustainably

From scratch cooking to buying organic and taking the train, Jo Hand, founder of Giki, shares her tips for a more sustainable family lifestyle‌

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More than just good food

Smile Cuisine

A

S the food and drink we consume makes up around a quarter of our total environmental impact, cooking from scratch is one great way to keep costs down whilst looking out for the environment. Choosing sustainable food is also a really good way to reduce our impact. Living – and eating – sustainably can also help you reduce your bills at the end of the month, as a sustainable diet can cost less than a regular one, due to the reduction in meat and cheese which tend to be an expensive part of the weekly shop.

Here are 10 tips to live more sustainably, for the whole family.

1. Try green energy

Why not browse options for green energy companies and see how their services can work for your family? Choosing a green energy provider will cut your electricity carbon footprint by a massive 90% and your total carbon footprint by 10%.

a plant-based 2. Eat diet

risotto followed by fruit salad as Meal 2. Meal 1 has a carbon footprint five times larger than Meal 2, largely due to beef, and the agricultural land required to produce Meal 1 is seven times greater than Meal 2.

The difference in carbon impact between a meat based and plantbased meal can be striking.

ingredients 3. Check and scan barcodes

When shopping at the supermarket, scan barcodes (using an app, e.g. Giki) and get informed on the products you buy, and the companies you buy from. You can even check which badges have been awarded, from low carbon footprint, sustainable palm oil and better packaging to animal welfare, and find alternatives to high carbon footprint meals for the whole

family, based on major academic and scientific carbon footprint studies from around the world and drawing on all UK supermarket products in the Giki database.

Lower your impact 4. first thing in the morning

A good first step in living sustainably is being more mindful of how you take your morning coffee, which is how a lot of people start their day. If you use a cafetière, use a plant-based milk (like oat milk for example), and coffee packed in a compostable bag. Percol is one of the brands that offer this option. By doing this you can lower the carbon impact of your morning coffee by 20% and hugely save on plastic (like coffee bags and single use coffee cups). It will reduce your coffee budget too!

organic fruit 5. Buy and vegetables

Indulge in organic vegetables.

Try this for a week and see the difference. This choice means less fertilisers and pesticides, as organic farms have 50% more biodiversity than non-organic ones – much better for the birds and the bees.

Instead of your regular meals, try to buy a vegetable-based salad for lunch. Options like roasted vegetables and pulses are a tasty option, or you can use tofu instead of beef if you are craving meat.

Replacing meat with a plant-based food will save you cash, and also cut your total carbon footprint by more than 20%.

The difference in carbon impact between a meat based and plantbased meal can be striking. We compared two meals: Steak, chips and salad, followed by cheese and biscuits, as Meal 1, and vegetable

More than just good food

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GLUTEN FREE - FULL TASTE PASTA The unmistakable goodness of Pasta Garofalo, for every palate.

With our gluten free shapes made to guarantee excellence and perfect cooking texture, no one will forgo the pleasure of a quality pasta dish.

GLUTEN FREE PASTA

GLUTEN FREE PULSES AND GRAINS PASTA

18th June 2019

20th November 2019

Great gluten free pasta

Really good gluten free pasta

This is so close to non-gluten free that I forgot it isn’t regular pasta. It doesn’t have a sandy texture – check, tastes normal instead of weird-check, and doesn’t fall apart when it is cooked – check. Brilliant!

Tastes more like normal but it is gluten free. Easy to do al dente as does not go overly soft as usual gluten free do.

24th November 2019

2nd September 2019

Delicious GF pasta

Excellent

My husband is gluten intolerant so I usually just cook and eat what he eats. You wouldn’t know this pasta is gluten free from the taste – it’s amazing. We’ve tried other gluten free pasta which have tasted awful but we’ll keep buying this brand.

We have found the whole range so far to be really tasty. The pasta cooks very well and taste is good. Definitely one of the best.

Garofalo pasta is available at Ocado.com, Amazon.co.uk, Booths and local stockists.

Garofalo Pasta is available from Ocado.com, Amazon.co.uk, Booths and local stockists

www.pasta-garofalo.com

@PastaGarofaloUK

@pastagarofalouk

Smile Cuisine Avoid 6. unsustainable palm oil

Unsustainable palm oil has led to huge portions of the Indonesian rainforest being lost and the extraction of palm oil is pushing animals such as orangutans, elephants and Sumatran tigers closer to extinction. Check if a product contains palm oil and whether it is sustainable. (Giki sets a high bar for sustainable palm oil, due to the destruction unsustainable palm oil causes.)

better 7. Prioritise packaging

Better packaging means less plastic, less rubbish and more recycling at the end of the cycle. If you’re not sure of what a box or wrapper is made of, just scan the barcode of the product and look out for the Better Packaging badge.

Buy 8.

British, in season,

tough to find this option in major UK supermarkets. If you find it really difficult or impossible, tell your supermarket manager, or try a local greengrocer or market if you have one. You may have more options there.

Buying local, in season and with zero plastic means it took less air miles and less waste plastic for landfill to make this product.

9. Take the train

If you are planning a trip, try to take the train as a preferred transportation over flying or driving. For example, two people will emit three times more carbon traveling in the car than by the train. If you are going solo, you will emit six times as much. Travelling by train also means you can relax!

some time 10. Spend in nature

Even if you live in a city, there is always a park somewhere. Going for walks and spending time in nature can entertain you, free of charge and with no environmental impact. It is always a great spot to take the family and enjoy activities with little to no carbon impact!

i

By Jo Hand, founder of Giki, the Social Enterprise and mobile app that makes it easy to find sustainable, healthy and ethical products in major UK supermarkets.

plastic-free fruit or vegetables

Buying local, in season and with zero plastic means it took less air miles and less waste plastic for landfill to make this product. Even though it should be pretty straightforward, we know it is

More than just good food

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Smile Cuisine

Smile

P R O M OT I O N Delicious Gluten Free Victoria Sponge EQUIPMENT 2 x 18cm/7”round tins mixing bowl

TEMPERATURE

180°C, Fan 160°C, 350°F, Gas 4

COOKING TIME 30-35 minutes

YOU WILL NEED 175g FREEE Self Raising White Flour 175g butter, softened 4 eggs 175g caster sugar butter, for tin 4 tbsp jam 50g cream 100g icing sugar

METHOD (Makes 1 cake) 1. Rub some oil around the inside of two 18cm/7” round baking tins or insert baking liners and preheat the oven.

2. Sieve the flour into a large bowl.

Gluten Free Summer baking

W

E believe when you are gluten free, you can still enjoy delicious bakes and treats. That’s why as the UK’s number one gluten free flour brand* we’ve created a range of gluten free flour blends made with naturally gluten free ingredients that make it easy for you to bake at home.

With many flours in the range, including Self Raising, Plain, White Bread, Brown Bread and Buckwheat - all certified gluten free by Coeliac UK - there’s something for

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everyone to enjoy.

The Victoria Sponge recipe above uses our Gluten Free Self Raising White Flour and is an easy all-inone method to create this classic crowd-pleasing summer bake.

Where to buy: Our flours are available at freee-foods.co.uk, through major retailers and selected independent retailers.

3. Add the butter, eggs, sugar and beat well.

4. Divide the mixture between the prepared baking tins.

5. Bake for 30-35 minutes, until the cakes are just brown and start to come away from the side of the tin.

6. Turn the cakes out on to a wire rack, remove the liner if used, and leave to cool.

7. Spread jam onto one cold sponge.

8. Whip the cream and spread it over the jam.

9. Place the second sponge on top.

Info: For more gluten free recipe inspiration, visit our website freee-foods.co.uk *Kantar Worldpanel 52 w/e 22 March 2020.

freee-foods.co.uk

More than just good food

Gluten free food for the whole day It’s as simple as one, two, Naturally gluten free

Here at FREEE, 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, oat bars, cookies, and wholesome pasta. When it comes to making homemade bread and cakes, 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

Proudly British & family-run for 40 years

Smile Cuisine

What you need to know about...

Food intolerance A

food intolerance is difficulty digesting certain foods and having an unpleasant physical reaction to them‌ It causes symptoms, such as bloating and tummy pain, which usually happen a few hours after eating the food.

The number of people who believe they have a food intolerance has risen dramatically over recent years, but it’s hard to know how many people are truly affected. Many people assume they have a food intolerance when the true cause of their symptoms is something else.

What are the symptoms of food intolerance?

In general, people who have a food intolerance tend to experience: tummy pain, bloating, wind and/or diarrhoea skin rashes and itching These symptoms usually happen a few hours after eating the food.

It can be difficult to know whether you have a food intolerance as these are general symptoms that are typical of many other conditions.

Is there a food intolerance test?

A number of companies produce food intolerance tests, but these tests are not based on scientific evidence and are not recommended by the British Dietary Association (BDA).

The best way of diagnosing a food intolerance is to monitor your symptoms and the foods you eat. See what happens when you cut out the suspected food for a while, and then reintroduce it into your diet.

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More than just good food

Smile Cuisine Food diary

Try keeping a food diary, noting: What foods you eat any symptoms you have after eating these foods when these symptoms happen

Trial elimination diet

Once you have an idea of which foods may be causing your symptoms, you can try excluding them from your diet one at a time and observing the effect this has.

Try cutting out the suspected food from your diet for 2 to 6 weeks and see if your symptoms improve.

Reintroduce the food to see if symptoms return. You may find you can tolerate a certain level and you only get symptoms if you have more than this amount.

Consider seeing a dietitian to make sure you’re receiving all your recommended daily nutrients while you do this trial. Find a registered dietitian.

Never restrict your child’s diet unless this has been advised by a dietitian or your doctor.

More than just good food

Could my symptoms be something else?

If you regularly have diarrhoea, bloating, tummy pain or skin rashes but you’re not certain of the cause, see a GP. A GP may be able to diagnose the cause from your symptoms and medical history.

If necessary, they’ll order tests, such as blood tests. You can also do some research yourself. It may help to find out about other conditions that cause similar symptoms. For example, find out about: irritable bowel syndrome stress and anxiety disorder lactose intolerance coeliac disease inflammatory bowel disease food allergy

The bowel is a sensitive organ and it’s common to have bowel symptoms when you have been ill or feel run down or stressed.

Is it a food intolerance or food allergy?

A food intolerance is not the same as a food allergy. Here’s how to tell the difference.

A food allergy: is a reaction by your immune system (your body’s defence against infection). Your immune system mistakenly treats proteins found in food as a threat can trigger allergy symptoms, such as a rash, wheezing and itching, after eating just a small amount of the food (these symptoms usually happen quickly) is often to particular foods.

Common food allergies in adults include fish and shellfish and nut allergies.

Common food allergies in children include milk, eggs, fish, peanuts and other nuts can be life-threatening

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Smile Cuisine

A food intolerance: does not involve your immune system – there is no allergic reaction, and it is never life-threatening causes symptoms that happen gradually, often a few hours after eating the problem food only results in symptoms if you eat a substantial amount of the food (unlike an allergy, where just traces can trigger a reaction) can be caused by many different foods

What causes a food intolerance?

It is often unclear why a person is sensitive to certain foods.

If your symptoms happen after eating dairy products, it’s possible you may have lactose intolerance. This means your body cannot digest lactose, a natural sugar found in milk, yoghurt and soft cheeses.

A GP can usually diagnose lactose intolerance by looking at your symptoms and medical history.

Some people have trouble digesting wheat and experience bloating, wind, diarrhoea, being sick and stomach pain after eating bread.

Otherwise, the culprit may be a food additive, chemical or contaminant, such as: monosodium glutamate (MSG) caffeine alcohol artificial sweeteners histamine (found in Quorn, mushrooms, pickled and cured foods, and alcoholic drinks) toxins, viruses, bacteria or parasites that have contaminated food artificial food colours, preservatives or flavour enhancers

Gluten intolerance

Many people cut gluten from their diet thinking that they are intolerant to it, because they experience symptoms after eating wheat.

But it’s hard to know whether these symptoms are because of an intolerance to gluten, an intolerance to something else in wheat, or nothing to do with wheat at all. It may help to read more about cutting out bread from your diet.

Very few people need to cut out gluten from their diet, although it’s important to do so if you have coeliac disease (which is not an intolerance, nor an allergy, but an autoimmune condition).

How do I manage it?

If you’re confident you are intolerant to a particular food, the only way to manage this is to stop eating the food for a while and then reintroduce small quantities while monitoring how much you can eat without causing symptoms.

Check food labels to see which sorts of foods to avoid.

If you think your child may have a food intolerance, check with a GP or dietitian before eliminating foods from their diet, as a restricted diet could affect their growth and development. Cows’ milk, for example, is an important source of calcium, vitamin D and protein.

When do I need to see a specialist?

A GP may refer you to a specialist if they’re not sure what’s causing your symptoms and further tests are needed.

You may also be referred if your child has digestive symptoms (such as tummy pain and diarrhoea) and: is not growing well has not responded to any elimination diets that your healthcare professional recommended has reacted suddenly or severely to a food has a suspected food allergy

i

This content is courtesy of the NHS website – for more information visit: www.nhs. uk/conditions/food-intolerance/

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More than just good food

No Knead Bread T

2

Cover the bowl with foil and let it rise for 12-18 hours (or put it to bed overnight).

WHAT YOU NEED: Cast iron or casserole dish with lid 12-18 hours of patience while the dough rises (so best to prepare the dough the night before you plan to bake) and 1 hour for baking

Ingredients FOR 1 LOAF

5

Take the very hot form out of the oven and carefully drop the dough into it. Put the lid on and bake for 30 minutes.

6

Remove the lid with kitchen gloves (careful – it’s superhot!) and bake for another 20-30 minutes until golden brown and crisp. It should sound hollow to the touch when tapped.

3

Tip the dough onto a floured surface and fold it onto itself a few times with a dough scraper or floured hands. Let it rise for another hour.

400g strong white bread or all-purpose flour (wheat or spelt or half/ half) 1 1/2 teaspoons salt ½ teaspoon dried yeast

7

Let the bread cool down a little before breaking and adding your favourite jam. Enjoy!

HOW TO MAKE

1

Mix flour, salt and dried yeast in a bowl. Add 350ml of lukewarm water and stir with a tablespoon – that’s it!

More than just good food

4

In the meantime, put the cast iron dish or casserole dish on a tray in the lower part of your oven and preheat the oven to 230°C.

TOP TIP:

Why not try this recipe with your favourite gluten-free flour?

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Author: Maja Bettels

HERE is something magical about the smell of freshly baked bread…

If you fancy a little of this magic in your home, here is a failproof recipe for homemade no-knead bread, suitable for kids and absolute beginners. No skills needed – just a little bit of patience while the yeast is doing its thing….

Smile Cuisine

mile Cuisine

Smile Cuisine

SHAKE UP HOMEMADE BUTTER IN 10 MINUTES WHAT YOU NEED

250ml heavy (whipping) cream An empty jam jar (500ml) 10 minutes and a little bit of elbow grease!

Method

1 2

Fill the jar halfway with heavy cream and seal the lid firmly.

Shake the jar from top to bottom for about 6-8 minutes until it begins to thump and slosh – take turns and get the kids to help out here!

3

Shake for another minute or two. Now you have butter and some buttermilk.

(If you like your butter salty you could now add some sea salt and shake a bit more to mix in the salt.)

4

Scoop the butter out and put it onto a plate.

Enjoy! It is a delicious spread for your homemade bread.

TOP TIP If you want to store the butter, form the

butter mass into a ball, compressing it under cold running water to get all of the buttermilk out of it. It should keep for a couple of days in the fridge.

Author: Katleen Decker

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More than just good food

mile Health

The basis of everything

42 7 top tips for a healthy family digestion 43 Let’s Yoga – easy low cobra

44 Healthy ways to manage family conflict 47 A healthy approach to home-schooling 50 Sleeping your way to good health

Smile Health

Happy

meals!

7 Top Tips for a healthy family digestion

A

healthy digestion is really the key to good health. Here are some ways to ensure that you and your family are looking after your gut and building resilience to keep a strong immunity – managing a common cold to autoimmune illnesses such as food allergies and asthma.

alleviated. Pasta can easily be replaced with rice or potatoes in a meal.

When it comes to intolerances, autoimmune diseases and allergies…

The Kiss approach to food

Keeping it super simple when it comes to recipes and ingredients is one good way to help a strong digestion – try making smaller, healthier meals using fewer, better quality and healthier ingredients.

sure to take the time to enjoy the food you have prepared – chew your food properly and keep the conversation and mood light during mealtimes.

Make sure you’re drinking enough water and other unsweetened and non-caffeinated drinks and avoid anything fizzy at mealtimes as this can easily make you feel bloated and uncomfortable. Remember that regular exercise also helps to keep digestion healthy and regular, ensuring that digestive muscles and detoxing processes are active and working properly.

Eat meals at the same time each day.

For example, breakfast between 7-8, lunch between 12-1pm and dinner at 5-6pm. Or whichever schedule best suits you and your family. That way, you can better monitor any possible changes in your digestion or the digestive habits of your children.

Start with a few simple recipes – for example try making your own tomato-based pasta sauce. You can add cream for a richer sauce. Or a small tin of tuna and some black olives for a different night of week.

For another teatime treat, add some courgettes, red peppers and a diced aubergine for your own twist on a ratatouille.

Eat lots of fresh and cooked fruit and veggies that are in season (they are usually cheaper then, too!). And be

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Start the day with a long glass of water and be sure to drink between 6-8 glasses a day, more if it’s hot or you’ve been doing a lot of sport or activity that causes you to sweat.

If you feel that some foods cause bloating and or tummy issues, or make you feel tired or bring you out in a rash, then eat less of them or eliminate them from your diet for a while and see if the symptoms are

If you think you might have an intolerance or an allergy to a certain food or food group then be sure to get yourself tested for it so you’re absolutely sure of the cause. It’s important to continue eating the foods you suspect may be the cause of your symptoms so that the test results reflect your diet including the troublesome foods. Be sure not to make any changes to your or your family diet without consulting a medical and nutritional professional, as you may risk excluding a food group altogether and this could end in a nutritional deficiency. The exception of course, is in cases of severe allergic reactions to foods, such as nuts, which can in extreme cases be fatal. Any extreme symptoms should be checked out straightaway.

i

For more information on how to keep your digestion healthy visit: https://www.nhs.uk/ live-well/eat-well/common-digestiveproblems-and-how-to-treat-them/

The basis of everything

Let’s Cobra

Smile Health

Easy low Cobra - in 9 simple steps

A

gentle low cobra is a great way to activate and tone many muscle groups in the body. Combined with deep, attentive breathing and a counter pose this exercise can offer a dynamic way to start your day or gentle way to relax in the evening. Here’s how to get started:

Building this posture – Section 2

1

Place your hands palm down on the mat under your shoulders, leaving your forehead resting on the floor. Make sure that your fingertips don’t poke out too far forward beyond the edge of your shoulders.

Take a breath.

2

See if you can lower your shoulders away from your ears and slightly squeeze your shoulder blades together so that your elbows move closer to your body.

3

Point your toes so the backs of your feet touch the floor and your knees automatically activate, kneecaps losing contact with the floor. Keep breathing.

You’ll need:

A yoga mat or similar (a Pilates mat or simply a rug that does not slip out of place when you move on it) Some comfortable clothes

Getting started – Section 1

1

Start lying on your stomach (if you like, you can slowly lower yourself into position from plank if you’d like to strengthen core and upper arm muscles).

2

You can rest your forehead on your hands and relax your body. Let your heels flop outwards and toes towards each other.

3

Breathe in for a count of 3. And out for a count of 4. Repeat the breathing a few times.

Get ready to activate your body – continuing to inhale and exhale throughout the practice.

The basis of everything

See how this feels for your lower back.

If you feel like you need a break then gently release the tension in your muscles and repeat Section 1 before building the posture again. If you feel comfortable here, then move on to Section 3.

Into the Cobra – Section 3

Remember: only go so far as feels comfortable for your body.

Counter Posture:

Press hands into the mat and push yourself back, bending your knees, so your buttucks rests on your heals, arms stretched forward. The so-called child pose helps to relax your lower back and shoulders after the cobra position and is good for general relaxation.

Do not do this pose in cases of Back injury Carpal tunnel syndrome Headache Pregnancy

Some benefits from practising the cobra posture

Strengthens the spine Stretches chest and lungs, shoulders, and abdomen Tones the buttocks Stimulates abdominal organs Helps relieve stress and fatigue Opens the heart and lungs Soothes sciatica Therapeutic for asthma

Building on Section 2

4

Tense your buttocks so that your lower back is supported, and so your pelvis pushes into the mat.

5

Gently raise your head from the floor, continuing to look at the mat or forward. If your neck is strong and it feels comfortable for your neck then you can raise your head enough to face forward, paying attention that your shoulders are low and not hunched towards your ears.

6

Be sure that your hands are just hovering above the floor and merely supporting the posture, that way you are strengthening your lower back and stomach muscles.

You can hold the posture for 3-5 deep breaths and then release, release, take a break and repeat. For a full cobra straighten arms.

i

For more on the cobra posture: https://arogyayogaschool. com/blog/10-health-benefitsof-cobra-pose-bhujangasana/ For more information on the benefits of yoga visit: https://www.nhs.uk/live-well/ exercise/guide-to-yoga/ Or see if you can find a qualified teacher in your area.

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Smile Health

Healthy ways

to manage

Family Conflict

Conflict is a normal part of family life. How you handle conflict is what makes the difference‌ Wellbeing coach, Puja K McClymont, shares some insight on how to transform that family row into a healthy place to understand each other.

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The basis of everything

Smile Health

shouting is not going to get your argument resolved

I

T’S completely normal to have conflict in the home. How you handle conflict is what makes the difference in either teaching your children how to exchange ideas, voice opinions and in general speaking up when you are unhappy, instead of something more volatile if the conflict entails the raising of voices and not listening.

Trying our best

When we become parents, we tend to make a few vows that often end up being unrealistic. We vow to be different to our parents, we vow to engage our children in every activity that we didn’t get to do; we vow to not let them watch copious amounts of TV/technology; we vow to never fight in front of them. This is of course unrealistic. It’s important to know that it is also okay that you have to let the kids watch TV for more than an hour sometimes, just so you can have an adult conversation with your partner or phone a friend, or just sit quietly — the often overlooked need most parents miss.

The basis of everything

Feeling stressed

Stress is a major factor in having a family and something which isn’t really spoken about. The focus tends to be on how fulfilling having a family is, but actually, learning how to manage the stress of family life is probably more important than anything else because if you can’t manage it, there will always be conflict and you’ll never be able to catch up with yourself as you’ll fall into the same destructive cycle over and over.

You’ll be surprised at how receptive children are when you speak to them as ‘big boys or girls’

Being a role model

As parents, we naturally want to lead by example for our children but this is often unrealistic because the pressures of daily life can override all of our best intentions.

I’ll give you an example: My son, now four years old, was born at 30 weeks and after the birth, I gained a lot of weight.

All of this weight was due to the stress of his premature birth and then putting him first, not me. Because he was a low birth weight, I was extremely focussed on his nutritional needs. Once he was eating solids, we had vowed to ensure he only ate clean food (unprocessed) and would stay away from any type of foods that didn’t provide nutrition unless he got to an age of curiosity and wanted to try something.

He currently tries foods he’s curious about like crisps, doughnuts and sweets but doesn’t enjoy them. He will default to fruit; cucumbers are his favourite, and proper homely meals. We, on the other hand, have not yet changed the way we eat. We have made vast improvements, we drink a lot less and order less takeaways etc.

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2

If it happens to get loud… When the children react to loud or raised voices, use this as a sign to bring those decibels down. You know that shouting is not going to get your argument resolved and when you’re in the heat of it, it is even harder, so use the children’s reaction as your marker to re-centre.

3

but because we are used to eating processed foods and the convenience they provide, these creep in and we inadvertently are not leading by example. Breaking habits even to be the best example you can to your kids is not always easy and how can we expect them to speak kindly to each other, if we aren’t willing to learn how to speak respectfully to each other?

Conflict may be a normal part of life – aligning lifestyles, interests and finding a way to balance differences in opinion is to be expected when you are sharing the same space with the same people – but it doesn’t have to add to our daily pressure.

Much like eating junk food, recreating the same situations, stress patterns for example, make it easy to fall back into our usual habits! The best way to approach conflict by example is to acknowledge that it’s okay to have the conflict in the first place and that if it happens to be in front of the children, that you explain the normality of it as well.

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A lot of this advice is based on effective communication in relationships. Here are some ways to do that:

1

When you and your partner disagree, it’s important that you let each other speak. Allow the space for both of your feelings and opinions to be heard. A top tip here is to start with “I feel…” rather than “you make me feel…”. This way the other partner leads from compassion in their response instead of defensiveness allowing a calmer response than an anger-fuelled reaction which leads to raised voices.

Explain to your children that it’s a good thing to have a difference of opinion. Let them know that you still love each other, it’s just that you need to work through some things. You’ll be surprised at how receptive children are when you speak to them as “big boys or girls”. You can even compare your conflict to the playground so that they can relate better or even use your own parent-children fights as an example to say that “we still love each other when we fight, don’t we? So do mummy and daddy”. This makes them feel safe and gives them a positive template for their values as they grow.

i

Puja K McClymont is a certified, NLP Wellbeing Coach in London.

Helping people to achieve clarity and direction in their work and personal lives by enhancing mindset. Visit franklycoaching.com for more.

The basis of everything

Smile Health

A Healthy

approach to

HomeSchooling Twelve Tips for learning at home

Let’s look at some healthy ways to make home-schooling fun for everyone‌

The basis of everything

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Smile Health

These are our tried and tested tips

Make space for learning

Create a comfortable and quiet space dedicated to learning. This will ideally be a different set-up to where your children normally play games or watch TV. Try to keep distractions to a minimum.

Music is great for breaks, and telly for the time after work is done.

Phones, apps and messaging features can be helpful but overall a quiet environment is best for learning.

Follow a routine

Not going to school might feel like holidays and sleeping in and spending all day in pjs is tempting. But children need normality and structure so keeping a routine makes home-schooling easier. Save the pjs for the weekend and get up and dressed for the first session in the morning.

Schedule a regular study time. Some kids work best with a detailed timetable (and a timer), others prefer following their own pace.

Help them make a plan

Good planning can relieve stress for both children and parents. Break up the work together into manageable chunks, write a schedule for every day or the week if the teachers do not provide one in a form that suits your child.

Help your child prioritise and agree on targets, tasks and timelines.

Don’t overdo it

Psychologists warn that parents juggling home-schooling with their own workcommitments tend to force children to study too much. Especially as children in the primary grades differ in their learning levels and attention span. Experts recommend around two hours of learning in total a day for younger kids (reception

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to year 2). Older kids (year 3 through year 6) would be able to do more: about three to four hours. This should include arts and crafts, and hands-on activities.

Keep in mind that learning should be fun – so playing, baking, cooking, painting, gardening and other hands-on activities help to keep up the mood.

Endorse regular breaks

encounter at school or whenever they need a break and encourage them to get up, get some fresh air, play music or have a snack so that they are not tied to their chairs for the entire day.

Active breaks – such as dancing to music, kicking a ball, follow a PE or yoga video (in our house a juggling challenge and the skipping rope have been a hit), offer children a chance to reset. Find out what works for your child.

Make sure your kids take plenty of breaks in order to get physical activity and time away from screens and books. Set alarms similar to those they would

Online schooling already increases your child’s time with their devices, so keep additional use of screens to a minimum The basis of everything

Smile Health Don’t forget the (brain) food

This might seem like a no-brainer, but hard-working brains need food. Stick to regular mealtimes, especially breakfast and lunch and have some snacks ready before sugar levels (and the mood) drop.

Healthy snacks like nuts, fruit, cereals or sandwiches would be ideal but chocolate and cookies can come in for survival.

Limit screen time

Studies show that too much screen time has negative effects on physical and mental health and disrupts sleep patterns. The shift to online schooling already increases your child’s time with their devices. So keep additional use of screens to a minimum.

(If possible, get textbooks from school as well as other printed materials to offset the amount of online learning the kids will be doing.)

Read books and listen to audios

The best way to stimulate your child’s learning is to encourage reading every day. Whether it’s reading by themselves, to a parent, a sibling or the family pet, any reading counts.

Listening to audio-books or radio-plays is also a great way to stimulate a healthy imagination and avoid the kids staring at screens for hours on end.

The basis of everything

Let them play

Play is the most underestimated way of learning. Open free play, role play or good old board games help promote cognitive, language, physical, social, and emotional development. This gives children a place and a time for learning that cannot be achieved through completing worksheets.

Make sure they have as much time to play as possible during the day.

hard-working brains need healthy food Get out and about (where possible)

Make the most of any outdoor space. A little further afield now that restrictions are being relaxed, or closer to home.

Being outside develops children´s appreciation of the world around them and increases their sensory skills. Maybe you could learn all about the plants and trees near your house, or walk, run, skate, cycle and just enjoy nature and fresh air.

Prioritise your child’s wellbeing

Great learning only happens when children feel safe and secure. Provide your children with reassurance and love.

Interact with them while studying so that they won’t feel isolated.

Bond with your child and enjoy the extra time together. Snuggle up on the sofa and chill – and provide loads of hugs and cuddles!

Let your child get bored

There is an overwhelming number of tips out how to home-school and entertain our children in order not to get bored. But periods of boredom are not necessarily bad, most children will find ways to entertain themselves. Allowing the mind time to wander rather than being focused on activities is also important for mental health.

Having time to just “be” gives children the opportunity to think their own thoughts.

It will build their sense of discovery, curiosity and creativity and help them explore what brings them joy.

Author: Katleen Decker

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Advertorial

Sleeping

your way to Good health

W

E spend a third of lives doing it. and it’s vital to our health and wellbeing… Sleep, regardless of age, is essential for a healthy lifestyle and should not be taken lightly. It is a basic and fundamental human requirement and has restorative functions. As we sleep, tissue grows and repairs itself and the immune system is strengthened. The brain also repairs itself during sleep and researchers believe sleep is critical to healthy brain function.

In fact, researchers also believe the brain performs actions vital to learning and memory during sleep. Sleep also affects the levels of hormones and other important chemicals circulating in your body. Getting too little sleep disrupts all of that.

Sleep doesn’t just make us feel better, it can improve our health by decreasing the risk of heart attacks, diabetes, strokes and it helps us fight off minor ailments, deal better with depression and even tackle weight problems.

Quality sleep is also essential for children’s growth and development. A decent night’s sleep will help them to do better at school, allow them to react more quickly to situations, have a more developed memory, learn more effectively and solve problems, plus it will make them less susceptible to colds, less irritable and better behaved!

If your child can’t sleep don’t be tempted to get them back out of bed, instead encourage them to be quiet and lie down – this will help promote a relaxing environment.

Try not to get cross with your child if they’re refusing to go to sleep. This only aggravates the situation and doesn’t aid the relaxing atmosphere before bed. This isn’t to say you should let them get away with being troublesome – be firm but in control.

Ensure the environment is right for sleep – it should be cool, quiet, dark and free from distraction. Ideally computers, gaming machines and TVs should be banned from the bedroom but if that’s unlikely keep them away from the bed and try to limit the use of these devices just before bedtime!

fortune on shoes for a child’s growing feet but scrimp on a mattress! An old, lumpy mattress can contribute to back problems later in life and may affect allergies such as asthma or eczema.

Don’t use the bedroom as a punishment either. Often parents use ‘going to bed’ as a time out or as a punishment for being naughty but this will only lead to them associating it with negative behaviour and stop them wanting to go to bed.

Don’t use staying up late as a treat!

Keep regular hours where possible as children thrive on routine.

Be mindful of how much sleep your child needs. As a general rule of thumb toddlers need around 12 hours of sleep a night; children aged four to six – 10.5-11.5 hours; six to twelveyear-olds – 10 hours; and teenagers – around eight to nine hours.

Remember, habits learned in childhood and adolescence often become lifetime habits - so make sure good sleep habits are learned early.

It’s also extremely important to make sure the bed is comfortable and supportive for a growing child – many parents think nothing of spending a

Making sure your kids get a good sleep

Like adults, children’ sleep times can vary so don’t feel anxious if your child isn’t asleep by a set time. but as long as they are lying down and are quiet, it’s promoting a relaxing environment.

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The basis of everything

Well wishes

Smile Magazine

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