Cherubs Magazine - Summer Edition 2024

Summer Fun in the Sun

Children’s holiday camps and gymnastic classes

For ages 10 months - 12 years

Summer holiday camps and classes

15th July - 25th August

New Season gymnastics classes start 2nd

September Enrolment now open!!

Find out more and Book now!

Explore London This Summer

By Ana Sheppard - The Young Londonist

Summer is great for exploring London with kids; whether you’re after nature, museums or art, there’s something for everyone. Here are our top 8 picks for family-friendly events and activities for summer 2024. Want more? Follow @younglondonist on Instagram.

UNIQLO Tate Play: Oscar Murillo, The Flooded Garden

Transform the iconic Turbine Hall into a vibrant, Monet-inspired painting garden.

When: 20 July-26 August 2024

Where: Tate Modern

How much: Free, drop in. More info at tate.org.uk

Horrible Science

Dive into entertaining, intriguing, and disgusting science activities inspired by the Horrible Science series. Uncover nature’s sinister side with Vicious Veg, Fiendish Flowers, Foul Fungi, Greedy Greenery, and Revolting Roots.

When: 20 July-1 September 2024

Where: Kew Gardens

How much: £24.50 for adults and £7 for kids aged four to 14. More info and bookings: kew.org

Discovery Days

Go Wild About Water (30 July-1 August) with pond dipping and water animal creation. Try Meadow Madness (6-8 August) for seedballs and meadow sweeping. In Peter Pan (13-15 August), build elf homes and take on a pirate orienteering challenge. Experience Life Underground (20-22 August) by building a badger den and crafting clay animals.

When: Throughout July and August

Where: Hyde Park Learning Centre

How much: Free, more info at royalparks.org.uk

WHAT’S ON

Music, Jerk ‘n Tings

A family-friendly day celebrating the impact of Caribbean culture on Britain with family activities, live music, dancing, and delicious food. Combine with a visit to the Horniman Museum.

When: 10 August 2024

Where: Horniman Museum and Gardens

How much: £15 for adults and £10 for kids. Museum entry free (except for some exhibitions). For more info and bookings: horniman.ac.uk

Family Festival of Caribbean Culture

Join Nzinga Dance for East Caribbean dance workshops or party with entertainer Amber Play-worker. Create colourful crafts with Indo-Caribbean artists and explore food-themed workshops. Celebrate vibrant Caribbean culture with our partners taking over the museum.

When: 23-24 August 2024

Where: Museum of London Docklands

How much: Free, but some activities require booking in advance. More info at at museumoflondon.org.uk

Play Studio

A great way to break up an arty day out. Dress up in Rosie Gibben’s body part soft sculptures and enjoy the green screen. Under-fives will enjoy the sand play and various toys and books in the space.

When: Daily during school holidays

Where: Tate Britain

How much: Free, drop in

Notting Hill Carnival 2024

This year, Sunday is dedicated to children with more familyfriendly activities and events. The highlight will be the children’s mas, providing a vibrant and safe experience for the whole family.

When: 25 August

Where: Notting Hill

How much: Free, more info at nhcarnival.org

Festivals

Grab your wellies, fancy dress, and some glitter and get yourself and the kids to a family-friendly festival! We’ve got you covered with our picks, from smaller affairs for the nature enthusiast to musical extravaganzas throughout the UK. Want more? Check out @younglondonist on Instagram.

Wild Canvas

A riverside camping experience with a relaxed festival atmosphere. Expect campfires, soulful music, delicious food and drink, river adventures, free family-friendly activities, wellness experiences, and the warmth of our vibrant community. Dive into summer fun with our diverse range of activities, both complimentary and fee-based, perfect for all ages! From kids’ outdoor clubs and arts & crafts to circus skills, family yoga, and dance sessions, there’s something for everyone to enjoy. A variety of camping and glamping options are available.

When: 25 July-27 August

Where: Turvey House Estate in Bedfordshire

How much: From £160 for own camping option; day tickets are £12 for adults and £5 for children. More info and bookings: wildcanvas. uk

Womad

Womad, known as the world’s festival, presents an excellent opportunity to introduce children to the joys of travel and adventure. Discover new musical talents as you enjoy cuttingedge performances from world-class musicians hailing from all corners of the globe. The festival is spread across six stages, each equipped with top-notch sound systems. You can choose to soak up the sun on the open-air stage or enjoy a more intimate experience at the leafy Ecotricity stage. With over 200 kid-friendly workshops, including music, storytelling, physics, and cookery, there’s something for everyone to enjoy. The World of Children is a dedicated area for children under five, designed to provide a safe space for play and exploration.

When: 25-29 July 2024

Where: Wiltshire

How much: Adult 4-day tickets from £260, teen 4-day ticket £140, children 13 and under go free – but there are lots of concessions available and day tickets too. More info at womad.co.uk

Greenwich and Docklands International Festival

This cultural gem is London’s leading festival for theatre and performing arts and takes place in various locations across Greenwich, Docklands and East London. Expect lots of groundbreaking outdoor performances that share diverse local and global stories, art installations and loads more.

When: 23 August-8 September 2024

Where: Throughout Greenwich and Docklands

How much: Free. More info and full programme: festival.org/gdif

Kendal Calling

We anticipate this to be the grandest party ever witnessed in the Lake District, featuring a spectacular lineup boasting the likes of Kasabian, Nile Rodgers and Chic, Kaiser Chiefs, Example, and Rick Astley. Brace yourself for an electrifying weekend that promises to thrill the entire family. From engaging craft workshops, captivating storytelling sessions, to exciting circus lessons, children between the ages of 0-11 are in for an adventure-packed experience. Additionally, parents with toddlers aged three and below can comfortably monitor their kids as they frolic in the inflatable ball pit, within the serene confines of a cozy tipi.

When: 1-4 August 2024

Where: Lowther Deer Park, Cumbria

How much: Adult weekend tickets start at £189. More info and booking via kendalcalling.co.uk

WHAT’S ON

Camp Bestival

Organised by Rob da Bank and his wife Josie, this award-winning family festival takes place across Dorset and Shropshire throughout the summer and is a paradise for kids. Activities include the Wild Tribe area with mudslides, building zones, drumming circles, and the world’s largest bouncy castle. Enjoy go-karting, CBeebies fairytale storytelling, Cosmic Yoga, Big Fish Little Fish raves, vintage fairground rides, a roller disco, bushcraft, and a science tent. Younger children can play in soft play areas and sandpits or watch Cirque Bijou performances. The 2024 theme, ‘Intergalactic, Aliens and Space’ will see venues transformed and decorations, activities and fancy dress centred around the wonders of outer space. Camp Bestival boasts big-name headliners and up-and-coming acts in smaller tents. This year’s lineup includes Sophie Ellis-Bextor, Paloma Faith, Pete Tong, McFly, Orbital and more. Various camping options are available, including eco-camping and several glamping options. Get ready for an unforgettable experience!

When: 25-28 July 2024 (Dorset) and 15-18 August 2024 (Shropshire) Where: Dorset and Shropshire

How much: Adult camping tickets start at £232 and there are a variety of children’s options. More info and booking via campbestival.net

Wilderness

Wilderness is a four-day hedonistic heaven for the whole family, offering music, food, comedy, workshops, games, and more. Season Thirteen features headliners Michael Kiwanuka, Faithless (Live), BICEP presenting CHROMA (AV DJ set), Jessie Ware, and Alison Goldfrapp, alongside acts like Barry Can’t Swim, Palace, Bill Bailey, Björn Again, Craig Charles, and De La Soul. Foodies can enjoy fine dining in natural settings with top chefs. Wilderness also offers a diverse family program, including Flying Seagulls performances, 321 Let’s Have Fun for young children, Cabinet of Living Cinema, Tootles + Nibs theatre, and The Hub workshops for teens. Mortimer Nannies are on hand to entertain kids, giving parents some much-needed respite. Are you coming to find your wild side?

When: 1-4 August 2024

Where: Cornbury Park, Oxfordshire

How much: Tickets available from £278 for adults, £140.50 for teens, from £44.80 for kids aged six to 12 and from £11.20 for under-fives. More info and bookings at wildernessfestival.com

Into the Trees

Into The Trees is an opportunity to escape the hustle and bustle of daily life and find balance by spending quality time in nature with loved ones. Pippingford Park, an enchanting protected woodland in the Ashdown Forest, provides the perfect backdrop for a range of outdoor activities that offer families the chance to connect. Whether it’s forest school skills, tree-top climbing, natural art, fort building, pond dipping, lantern making, mud kitchens, or raft building, there’s something for everyone. Families can camp out under dark starry skies, enjoy relaxed fireside performances, locally produced food and drink, and a Saturday night ceilidh. Alternatively, visitors can come just for the day and bask in the late summer sunshine that brings magic to this award-winning wild weekend. The So Sussex formula of adventure, discovery, and inspiration encourages multiple generations to spend time together outdoors and enjoy the wonders of nature. It’s time to reconnect and head Into The Trees.

When: 6-8 September 2024

Where: Sussex

How much: £65 for adults and £40 for kids. More info at into-thetrees.co.uk

The Big Feastival

Located in the heart of the Cotswolds, this foodie festival is run by Blur bassist Alex James and is perfect for both kids and adults. Your little ones will surely recognise famous faces like Peppa Pig and Justin Fletcher, making it a family-friendly event. Get ready to indulge in a feast for the senses, as this festival is a dream come true for future foodies (and their accompanying adults). The Big Feastival features a fantastic combination of mouth-watering food and an A-list music lineup, with headliners such as Snow Patrol, Ella Henderson, Jaz Jones and Natasha Bedingfield among many others. In addition to the incredible food and music, you can expect a vintage funfair, Jitterbug circus, giant puppets, village green games, tree climbing, and lots more.

When: 23–25 August 2024

Where: Oxfordshire

How much: Weekend tickets start at £168.95 for adults, £103.50 for teens and £42.50 for under 12. Day tickets also available. More info and booking via their website: thebigfeastival.com

The Patch MK

Tell us about The Patch MKhow have you diversified the farm?

We created The Patch MK in 2019 on our family farm and, to be honest, we had no idea what we were doing or if anyone would want to come! On our first morning we filled the car park in five minutes. With no events experience it was a daunting day, but it was the start of what is now the nationally famous Patch MK.

We followed the success of pumpkins with pick-your-own sunflowers which has now grown into one of the most diverse, mustsee summer events in the UK: The Flowers Fields & The Fun Fields.

In The Flower Fields we grow specialty sunflowers and wildflowers across nearly 50 acres of the farm. The Flower Fields are home to over 500,000 sunflowers and 50 million wildflowers. This year, we planted 21 different varieties of sunflowers and over 200 varieties of wildflowers. Situated throughout The Flower Fields are over 20 different unique photo opportunities, designed and created by The Patch MK and local craftspeople, ideal for capturing Instagram shots or precious family moments.

The Fun Fields host a musical maze, dinosaurs, the mind-bending Labyrinth of

Illusions, tractor rides, mini golf, unique hand-crafted games such as duck racing, a climbing wall, beach, bale play and more – as well as all the facilities that families need for a wonderful day out, from homecooked food to barista coffee to keep all of us parents going!

Our pumpkin patch becomes the star attraction in the autumn. We grow a wide variety of pumpkins and squashes, arguably the most diverse selection of any PYO (Pick Your Own) farm in the UK. Play, roaming actors, marshmallow toasting and delicious food and drink complement a wholesome family day or night out, with Pumpkin Nights a perfect adventure for families, groups of friends, or even a unique date night. The evenings come alive with a bar, live music, axe throwing, fire and LED performers and delicious hot food, creating a magical and unforgettable experience.

It

seems to be a family affair

- what’s tt

like working with your spouse and extended family?

Hard and challenging but rewarding. As a couple we love what we do, but there are external factors which are outside of our control as at the core we are still farming and these all increase the pressure. While balancing work and family life can be challenging, the benefits far outweigh

the difficulties. We support each other, celebrate successes together, and tackle tough times as a team.

Can you tell us about your environmental and community initiatives at the farm and why you think they’re so important?

We’re deeply committed to the environment. One key initiative is our wildflower planting programme, designed to benefit native wildlife and pollinators like bees and butterflies by providing essential nectar and habitats. We also create designated wildlife areas, including beetle banks, to support beneficial insects and promote a healthier ecosystem. After our sunflowers go to seed in autumn, we leave them standing to provide food and shelter for native birds through the winter.

Community support is equally important to us. We have twinned our toilets to fund the

construction of six toilets in rural Malawian communities, donated sunflowers that raised £1,093 for The Red Cross in Ukraine, and since 2019, raised over £11,000 for the Milton Keynes Neonatal Ward. We also donate pumpkins and squash to local food banks and support the Medical Detection Dogs’ training at our events.

How do you work with the Felix Project?

We have worked with the Felix Project since 2020 and have donated over 54,000 meals in pumpkins and squash. Volunteers, along with our team, glean fresh produce after the autumn event, which is then taken to London to be prepared and redistributed to schools, refuges, and food banks across the city. For 2024 we are launching a new initiative of growing vegetables specifically for distribution to charity; as far as we are aware, a UK first.

You sound very busy! Do you get time to enjoy the farm as a family?

Not as much as we would like is the honest truth. As a husband and wife team trying to build a business alongside farming, it has taken a huge amount of commitment and work. We love having picnics in the fields, exploring the flowers, and soaking in the beauty of our surroundings. The hard work is worth it for these family moments and is something we are striving to enjoy more of.

Location: The Patch MK, Mount Mill Farm, Stratford Road, Northants MK19 6DG

Opening dates: Daily, late July to early September

Lollies With Squashed Pickle

By the Snack Queen herself - Neha Gandesha @squashedpickle

Blackberry Freezecake

Pops

These ice lollies are so yummy, easy to make and look so good. You can make these with any berry, but I just love the colour of blackberries. They remind me of a cheesecake, so we have a freezecake ice lolly!

Ingredients

• Large packet of blackberries (or any berry)

• 150g Greek yoghurt

• 25g caster sugar

• 2 tbsp honey (not for children under 12 months)

• 3 digestive biscuits (crushed)

Method

1. Put berries and sugar into a pan with 1 tbsp water. Heat gently then turn up the heat and bring to the boil, stirring and mashing so the berries release their juice (add more water if you need it). Simmer for a few minutes then leave to cool completely.

2. In a bowl, stir together the yoghurt and honey. Fill ice lolly moulds with a spoonful of cooled berries, followed by a layer of yoghurt mixture and then another of cooled berries. Top with crushed digestive biscuits and 1 tbsp of water to set the biscuit (press down to pack it) . Push lolly sticks in and freeze until solid - around four hours.

Breakfast Pops

These pops are delicious anytime of day, but their wholesome ingredients make them a totally acceptable breakfast option. They are great in summer but sometimes you need a summer treat in winter. I like to keep my Petits Filous pots and use these, but you can use any lolly mould.

Ingredients

• Greek yoghurt sweetened with honey (honey is optional but not for children under 12 months)

• Milk

• Granola

• Berries and bananas (sliced; these are suggestions, you can use any fruit you like)

• Lolly moulds and sticks

Method

1. Mix the Greek yoghurt, milk and honey. Kids can get involved and layer the fruit and yoghurt.

2. Tap the pot on the table to remove any air pockets.

3. Top with granola (press down a bit), add lolly stick and freeze for a few hours.

SUMMER

Fab Ice Lollies

These homemade Fab (yoghurt) lollies are so yummy and look great. They can make any day feel like summer! A great activity with kids and a delicious healthy treat to enjoy in the sunshine!

Ingredients

• Cup of Greek yoghurt

• Honey (not for children under 12 months)

• 4 tsp milk

• 1 tsp vanilla extract

• 4 tsp pomegranate/strawberry juice

• Chocolate (melted)

• Sprinkles

Method

1. Whisk the Greek yoghurt with milk and vanilla (add honey if you like it sweetened). Divide into two

2. and add pomegranate/ strawberry juice to one half. (To make the strawberry juice, mash and strain a few strawberries and mix with pomegranate juice.)

3. Pour the white yoghurt into the ice lolly mould (filling about 2/3 of the way). Add sticks and freeze for two hours.

4. When frozen, pour over the pink yoghurt and freeze for two more hours.

5. Place the chocolate into a bowl over a pan of water and let melt (constantly stirring).

6. Dip the ice lollies in the chocolate, allowing any excess to drip off, and sprinkle with a few sprinkles. Place on baking paper and let set. Put back in the freezer to store.

Fruit & (Hidden) Veg Lollies

These lollies are so delicious and have a cheeky bit of hidden veg! Make sure you blend all parts very well.

Ingredients

For the pineapple lolly

• Greek yoghurt

• Banana

• Kiwi

• Spinach

• Coconut water

Method

For the pineapple lolly

For the watermelon lolly

• Strawberry

• Greek yoghurt

• Kiwi

• Coconut water

1. Blend yoghurt with banana for the bottom and for the green part blend spinach, kiwi and coconut water. Freeze for a few hours.

For the watermelon lolly

1. For the red part blend strawberries and yoghurt. For the green part blend kiwi, spinach and coconut water. Freeze for a few hours.

Kids & Their Emotions

Cherubs meets Shilpa Jamieson, founder of Mindset, Mimi & Me to find out more about her mission to help parents and kids feel more empowered with their emotions.

Can you tell us about Mindset, Mimi & Me?

My mission is to help make it easier for parents to teach self-development tools, positive thinking and confidence to set their kids up for life.

I do this through creating toolkits that incorporate the characters Mimi the Mermaid Scientist and the Sea-Sure gang, and use storytelling, simple theory, activities and poetry that parents can use alongside their children.

What inspired your business?

Over lockdown, I started painting again after many years which really woke up my creativity. My kids were also getting older (three and five) and I felt a real responsibility to help them navigate the world but could find only limited resources to help me.

So it came to me one day: why not combine my love of creativity with my love of selfdevelopment? I’d trained as a coach in 2012 and spent many years delving into all aspects of self-development. On the first day of my coaching training, I remember thinking how crazy it was we don’t teach kids this stuff.

My first tool was a poem on gratitude that I

still use with my kids today! The tools were helping my kids and I knew they could help other families too.

Your work combines disciplines from different areas - can you tell us more about those and how they work together?

The main three bodies of knowledge I draw on are my self-development and coaching knowledge: neuroscience, and Vedic wisdom (which is thousands of years old and is where disciplines like yoga and ayurveda come from).

The thing that fascinates me is how wisdom, science and coaching tools often come together and reinforce each other.

For example, Vedic wisdom teaches us we are not our thoughts; we know this via knowledge of the conscious and subconscious mind (neuroscience); and coaching gives us practical tools to challenge our thoughts and beliefs.

I would not be without any one of those disciplines, and I can see other families are benefitting from me combining this knowledge too.

Your toolkits have information for parents as well as activities for kids too - why did you feel that was important?

This evolved through testing my products (or ‘playbooks’, as I call them) with parents. I realised they were learning a lot from the materials too and might benefit from more direct support.

So I started creating audios for them to accompany the playbooks. They went down really well so I made them a permanent feature.

What are your tips on helping children with big emotions?

Stop trying to solve things in the moment. If you’ve discussed beforehand about what upsets your child and tools to help them calm down - then they are then going to have this knowledge to draw on in the moment. And even if it doesn’t work all the time, you have a language to repair and reflect and discuss what they could do differently next time.

Help them realise emotions come in all shapes and sizes, and are a normal part of being human! There is still so much pressure in society for adults and kids to be happy all the time

and that ‘happy’ is best. Share when you are feeling sad or frustrated. And create space to check in with your feelings as a family. The more kids realise all emotions are normal, the more likely they are to share how they are feeling before things escalate.

How do you think learning these skills will benefit children later in life?

Most unhelpful behaviours are caused by unprocessed emotions that we then try to avoid; or, lack of awareness of how we truly

feel about something. The more we can teach our kids to understand and process their emotions in the moment, the more power we are giving them to understand themselves, take positive action, and create a life they love.

One Hour to Emotional Power: Mimi’s Mastermind on Managing Your Emotions - a toolkit to help parents and kids feel more empowered with their emotions - is available at mindsetmimiandme.com/ what-we-offer

Dr Chintal’s Kitchen Book

This month, we are joined by Dr Chintal Patel, an NHS GP with a special interest in nutrition and lifestyle medicine. As a mum of two boys, she knows too well the challenges parents face when feeding their families and her aim is to transform how families approach cooking and eating. Dr Chintal writes quick, easy, healthy recipes online for families; you can follow her on Instagram @drchintalskitchen. She has just published her debut cookbook where she helps to teach families the basics of nutrition, as well as how to put that nutrition theory in to practice in their own kitchens.

You can find her cookbook here: https:// amzn.eu/d/9fIDwSb. The focus of her book is very much on which foods to include to enhance your diet for optimum nutrition and health – what you can add to your plate – rather than on cutting out or restricting any foods, particularly those that you and your family enjoy. Everything else, from optimum nutrition to maintaining a healthy weight, then falls into place. A celebration of good food meets good health!

In her role both as a doctor and a mother, she has a deep understanding of the critical role nutrition plays in a child’s life. She firmly believes that good eating habits formed early on have far-reaching benefits. In her book, she shares invaluable time-saving kitchen tips and expert advice on feeding picky eaters. She loves creating enticing recipes that broaden children’s palates and foster a positive relationship with food. Throughout her book, she shares these insights, equipping other families with the tools to nurture healthier, happier lives around the dining table.

Recognising the common hurdles of time constraints and limited nutritional knowledge, she is committed to empowering families. Her goal is to inspire parents to cook from scratch, providing their loved ones with wholesome, affordable and accessible meals that the whole family can enjoy.

Dr Chintal contributes articles to various publications and podcasts, including BBC

Good Food & FoodFM; runs cookery classes and health education workshops for adults and children: and develops recipes for selected food brands.

We asked Dr Chintal to answer some of the common nutritional myths we often come across and share tips and tricks with us to improve our diets.

How much protein do I need?

Protein is the topic I get asked about most in clinic, especially from parents concerned about their children’s intake of protein. Fortunately, statistics show that across the UK, the average intake of protein is above the recommendation across all age groups.

Our bodies need protein for growth and repair and our requirements change over the course of our lives depending on age, muscle mass, activity and health. Protein is essential for child growth and development and reassuringly, UK data suggests that kids are easily meeting the recommended level of protein intake. Foods containing

protein should be offered to children twice a day, or three times a day if your child is vegetarian. Good sources of protein include meat, fish, dairy products, eggs, nuts, soya beans, peas*, lentils*, beans*. Dietary guidelines are promoting a shift towards getting more protein from plant-based sources rather than from meat, not just for the nutritional benefit (less saturated fats and more fibre) but because this is also more environmentally sustainable.

Here are my top 3 favourite ways to increase non-meat protein; you can find more tips in my book.

1. Add nut butters to sauces like curry sauces or spread them on toast or bread instead of butter

2. Try blending silken tofu to smoothies, pasta sauces or puddings

3. Swap regular yoghurt for Greek (not Greek-style) yoghurt

*These proteins contains eight of the nine essential amino acids, but it is easy to obtain all nine amino acids by combining them with rice, bread, nuts, seeds or yoghurt: for example, daal and rice or hummus and pitta.

Should we be cutting out carbs from our diet?

My food ethos is that we shouldn’t be cutting out ANY food groups from our diet and enjoying all foods as part of a balanced diet. Let’s not forget that carbohydrates, or ‘carbs’, include a huge range of food groups from vegetables to wholegrains to a spoonful of sugar. So cutting out carbs fully from your diet would be extremely restrictive. Whilst lower carbohydrate diets can be beneficial for certain medical conditions such as Type 2 diabetes, for the majority of people, carbs can be an integral part of a healthy and balanced diet. My advice is to focus on the quality of the carbohydrates you eat and try to get most of your carbs from whole carbohydrate sources. Whole carbohydrates are minimally processed, retaining their natural dietary fibre. Examples include wholegrains, vegetables, beans and lentils. Refined carbs are carbs that have been processed, which results in the loss of fibre, vitamins and minerals. They often have additional sugar, salt or other additives like preservatives. Examples include white bread, pastries, sweetened drinks, some breakfast cereals etc. Ideally, try to eat more whole carbs and less refined carbs.

Here are my top 3 favourite ways to increase whole carbs in your diet; you can find lots more ways in my book.

1. Oats, oat flour or ground almonds make a delicious alternative to white flour

in your bakes. Try my chocolate nutty squares or blueberry and cinnamon banana bread from my book.

2. If you enjoy cereal for breakfast, switch to wholegrain varieties (but watch out for sugar and salt content) or try porridge made with oats and/or quinoa

3. Mix it up! Try having bulgur, couscous or quinoa instead of rice with your curry or stew or try a 50:50 mix. My favourite is half rice and half quinoa as they can both cook together at the same time

What are ultra-processed foods and should we be cutting them out?

Ultra-processed foods, or UPFs, are foods that have been changed significantly from their original state through processing. They are generally high in saturated fats, sugar and salt and lower in fibre, vitamins and minerals with other additives such as flavourings, preservatives and emulsifiers. Diets high in UPFs have been linked to increased risks for many health conditions including heart disease, obesity, bowel disorders, some cancers and depression.

It’s just not practical, convenient or costeffective for all our food to come from farm to plate without any processing to give it a longer shelf life or to make it more palatable. So it’s not realistic to cut out processed foods altogether. In my book, I explain the different categories of processed foods. Ideally, we should aim to have more unprocessed or minimally processed foods from Group 1 like eggs, vegetables, nuts and seeds and less from Group 4, which includes ultra-processed foods like fizzy drinks, crisps, mass produced bread and cakes.

It’s also worth noting that both ultraprocessed meats like sausages and baked beans are both in Group 4 and classed as UPFs. However, baked beans can be nutritious and form part of a healthy balanced diet, whereas ultra-processed meats are high in saturated fats and salt and are linked to an increased risk of heart disease strokes and some cancers.

Highly processed foods are convenient and most of us will incorporate them into our diets from time to time, but once again the key is balance. Consuming them infrequently, rather than regularly, as part of a diverse, nutritious and well-balanced diet is unlikely to pose a long-term health risk. My aim is to support you with easy, family-friendly recipes to help replace UPFs with convenient, freshly prepared meals designed to maximise flavour and increase nutrients.

Here are my top 3 favourite ways to reduce UPFs in your diet; you can find lots more ways and easy recipes in my book.

1. Read ingredient labels carefully and try to choose products with the smallest quantities of additives

2. Cook once, eat twice! Batch cook meals like curries or pasta sauces and freeze them for another day

3. Pre-prepare ingredients that you use regularly to cook from scratch, like minced garlic or ginger, and freeze in portions so it’s easy to pop out when you need it

Why is fibre so important?

Fibre is found in plant-based foods. It is the indigestible part of these foods that passes through our digestive system mostly intact and, although it doesn’t provide us with calories or essential nutrients, it plays a huge role in providing ‘food’ for the trillions of ‘friendly’ micro-organisms that live in our bowel called the ‘gut microbiome’. The gut microbiome aids in digestion of our food and performs many other vital functions in our bodies. Fibre also contributes to regular bowel habits, controls blood sugar levels and plays a vital role in maintaining a healthy weight. Eating fibre is associated with a decreased risk of bowel cancer, may be associated with a decreased risk of heart disease and a lower risk of developing type 2 diabetes.

Here are my top 3 favourite ways to increase fibre; you can find more tips in my book.

1. Try adding a tin of chickpeas or lentils to curries, soups or stews and salads

2. Upgrade your snacks: vegetable sticks, hummus, nuts, seeds and oat cakes are all high fibre healthy snacks

3. Chose wholegrains wherever possible, like brown rice or quinoa, as an alternative to white rice; or whole wheat pasta over white pasta; or once again try a 50:50 mix.

What are probiotics and prebiotics?

Our gut naturally contains trillions of ‘friendly’ micro-organisms such as bacteria that are collectively known as the ‘gut microbiome’. They aid in digesting our food and we are continuously discovering how they help in other body functions. A less diverse microbiome has been linked to many diseases including type 2 diabetes, bowel disorders and some types of cancer. Therefore, it is beneficial to strive for a healthy balance of ‘friendly’ gut organisms.

If you found this helpful and would like to learn more, Dr Chintal has a comprehensive nutrition chapter in her book Dr Chintal’s Kitchen, available now in all bookstores or on Amazon. Follow her @drchintalskitchen on Instagram/TikTok/YouTube!

I just wanted to say a big thank you! I am not a confident cook and I did your butter chicken recipe and everyone loved it[,] and I felt like I did something good which I never feel like[,] so a massive thanks! Love your feed!

Website: drchintalskitchen.com

Home Edit

By Antonia Sanchez-Toomey

Refresh your home for summer just as you would your wardrobe, creating a harmonious and holistic space that enhances your wellbeing. Big changes aren’t needed; simply updating a few accessories to reflect the season will uplift your space.

LIVING

Nina Campbell

Vase

Ollie Ceramic Lamp

Overton White

Nina Campbell

Dopamine Décor

pleasure. Think bold colours and patterns, eclectic prints, mismatched textures and a nostalgic vibe. Here, the Queen of Colour and founder of the Textile Design and Illustration Studio, Eleanor Bowmer, gives us her tips on using dopamine décor to make your home your happy place.

Don’t be afraid to experiment

Dopamine décor is all about expressing yourself and lifting your spirit – play with shapes, bold colours and a variety of textures and pattern to bring positive energy into your home. Have fun with it!

Express your personality

I think we’re all a bit bored of seeing the same identical homes on Instagram. Your home should express who you are. Don’t fall into the trap of following the latest trends. Think about the pieces that connect with you and catch your eye.

Colour me happy

Colour can have a significant impact on our emotions. Bright, vibrant colours like sunny yellows, zesty oranges, zingy pinks and juicy reds are known to stimulate the release of dopamine. I always recommend gravitating to colours that make you feel good. Incorporate them through wall paint, artwork, furniture and accessories. For a more subtle approach you can use them as accent colours such as tableware, rugs and vases.

Add personal touches

Use your interiors to tell stories. Personalising your space with sentimental items can trigger positive memories and emotions. Display family photos, travel souvenirs or artwork from loved ones. These help to make your space uniquely yours and can remind you of happy times.

Our Electric Coast collection was inspired by my happy memories of childhood holidays to America and every piece in the collection is designed to bring mood-boosting colour palette into your home.

Use accessories to change it up

Swapping in different pieces can really change the feel of a room and is an inexpensive way to add pops of colour and fun – try our new Palm Runner to add some bold stripes to your table, or swap in some new cushions in playful shapes and colours. Adding some art prints to the walls or arranging your shelves with vases or glassware will leave your space feeling

EatHappyFeelGood

Hoisin Beef Mince Bowls

A family meal everyone will love. These beef bowls are quick, delicious and perfectly balanced.

Ingredients

• 750g lean beef mince

• 2 tablespoons sesame oil

• 3 cloves garlic, grated

• 1 inch piece of ginger, grated

• 300g hoisin sauce – I used Stokes

• 300g beansprouts

• 3 large carrots, grated

• 8 spring onions, sliced

• 2 tablespoons soy sauce

• Rice and edamame beans to serve

Method

1. Heat the sesame oil over medium heat and add the mince. Add the garlic, ginger, white parts of the spring onion and cook till the mince is almost cooked

and no pink remains. Make sure you break up any chunks of beef as you go.

2. Add the hoisin and soy sauce. Mix into the beef.

3. Add the carrots and cook for a few more minutes.

4. Add the beansprouts and cook for another minute to soften them a little.

5. Serve over rice with edamame beans.

6. Garnish with lime and the greens of the spring onions.

Sumac Chicken Salad

A gorgeous salad I make on repeat over summer! Flavourful, fresh and so delicious. I serve it with potato wedges and hummus for a perfect summer meal.

Ingredients

For the chicken:

• 1kg chicken thighs – skinless and boneless

• 2 tablespoons olive oil

• 2 tablespoons sumac

• 2 teaspoons garlic

• 2 teaspoons paprika

• 1 teaspoon salt

For the salad:

• ⅓ cup olive oil

• ¼ cup apple cider vinegar

• 1 teaspoon Dijon mustard

Method

• 1 teaspoon salt

• ½ teaspoon sugar

• ½ white cabbage, finely shredded

• 2 red peppers, chopped

• 200g cherry tomatoes, kept whole

• 2 large cucumbers, deseeded and sliced

To serve:

• Potato wedges

• Hummus

• Lemons

1. First prepare the chicken by combining all the chicken ingredients in a bowl. Mix well to make sure the chicken is well coated in the flavours and, if you have time, let it marinade in the fridge. Cook in an air fryer for 13 minutes at 180°C or the oven for 20 minutes at 180°C.

2. While that’s happening, prepare all your vegetables and make the dressing.

3. To make the dressing put the olive oil, apple cider vinegar, Dijon mustard, salt and sugar in a jar and shake till well combined.

4. Put all the vegetables in a large bowl and pour over the dressing. Mix well.

5. When the chicken is ready, let it rest for a few minutes, slice and place over the salad.

6. Serve with lemon wedges, hummus and potato wedges.

Note: It’s important to de-seed the cucumber and keep the cherry tomatoes whole so the salad doesn’t get watery. This also means that leftovers are still delicious!

Cherry Bakewell Energy Balls

This one is for all you Cherry Bakewell fans. When you want something sweet with an afternoon cup of tea or an afterdinner treat, these will definitely hit the spot. Perfectly sweet with a soft and chewy texture. They are also incredibly easy to make with just a few ingredients.

Ingredients

• 1 cup dried cherries (I used 2 x 75g Urban Fruit gently baked cherries)

• 1 ½ cups ground almonds

• ½ teaspoon almond extract (or vanilla extract if you don’t like the flavour of almond extract)

• ½ cup agave syrup

• ⅓ cup flaked almonds

Method

1. Blend all the ingredients in a food processor till well combined. You will need to scrape down the sides of the bowl a couple of times to help it along.

2. It’s OK if you have some big chunks of cherries, its actually one of the things I love most about these!

3. When it’s mixed into a dough, form into balls and roll in the flaked almonds.

4. Keep in the fridge for up to a week on in the freezer for up to 12 weeks. Just let them come to room temperature for a few minutes before enjoying.

Note: I use just ½ teaspoon of vanilla extract to give that lovely almond flavour of Bakewell Tart but it’s still subtle. If you love that flavour you can absolutely add more. Of you can swap it for vanilla extract, which I also love.

Experience North London’s Award Winning Golf Club

Bush Hill Park Golf Club has been welcoming members and their guests to its award-winning golf club for almost 130 years.

Three miles from the M25 and easy to reach by public transport, members and guests arrive at the Club past gated access via a long sweeping, picturesque driveway through beautiful grounds to a large secure car park.

With our locally listed and recently renovated Clubhouse set against beautiful parkland, Bush Hill Park Golf Club is the perfect venue to enjoy a vibrant social scene and to mark a special occasion.

We were thrilled to recently receive our 7th TripAdvisor Travellers’ Choice Award! TripAdvisor gives a Travellers’ Choice award to accommodations, attractions and restaurants that consistently earn great reviews from travellers and are ranked within the top 10% of properties on TripAdvisor!

Bush Hill Park Golf Club is fortunate to have one of the most vibrant social clubs in the area, offering a diverse range of events throughout the year. Our social calendar includes themed cuisine evenings, a Breakfast Buffet Club on the last Saturday of each month, Sunday carvery or lunch, talks, quizzes, live music, comedy nights, and our weekly Club Night where members enjoy 20% discount on all food and drinks every Friday from 6pm to 9pm.

The Clubhouse has a contemporary and relaxed atmosphere, and is open daily for breakfast and lunch, with opportunities for evening dining and casual drinks. Two bars

provide a full coffee and bar service, and we serve breakfast, lunch, and afternoon tea every day.

Our modernised and welcoming main lounge bar is open daily for food and drink, and has a mix of laid-back sofa areas, casual dining space, and bar stools and tables. There is also direct access to a large terrace – perfect for al fresco dining, and a large picture window offers a magnificent view of the putting green and golf course. The George Low Bar, which also serves as the Club Spike Bar, is the smaller of the two and is also accessible from outside via a small veranda. With its newly refurbished Sports Bar theme, it boasts three large ultramodern TVs showing all the major sporting events live via Sky Sports and TNT Sports.

The Ridings is our newly renovated restaurant situated upstairs in the Clubhouse and boasts a modern ambiance with a variety of tables, a bar, and incredible views of the golf course.

Our daily menu undergoes seasonal changes to ensure that we offer the freshest and most flavourful dishes throughout the year. Each season, our in-house Head Chef crafts new dishes to create a dynamic dining experience that reflects a rich diversity of flavours. Whether it’s a hearty winter stew or a light summer salad, our seasonally inspired menu is designed to delight the palate.

The Clubhouse offers a range of rooms available for hire, from a traditional woodpanelledboard room with seating for 12, to our newly refurbished restaurant that accommodates up to 70 people.

In peaceful surrounds and with easy transport links, Bush Hill Park is the ideal location for funerals, celebrations, and weddings, and a retreat from the office. We are fully equipped for business meetings, seminars, and networking events, with high-speed Wi-Fi and projection facilities.

The Clubhouse is fully air-conditioned, and fully accessible with ramps and a lift to the upper floor.

Our skilled and experienced catering team offer a diverse range of food options for all types of events. From a full three-course banquet style meal to a delicious buffet choices and afternoon tea, any request or dietary requirement can be met.

Christmas is also an exciting time at Bush Hill Park Golf Club, where we invite both our members and the public to join us in celebrating with a lively schedule of festive events. We begin celebrating the season with our annual Christmas Fayre in November and conclude with our New Year’s Eve Party. In between, we’ll be hosting festive lunches during the week; turkey with all the trimmings on Sundays, Club Party nights, and a special event for children too, with Father Christmas even making an appearance! Details of all these events and how to get involved will be available on our website bhpgc.com soon.

Whether you want to play golf, host an event, or enjoy our vibrant calendar of events as a social member, you can expect a warm welcome at Bush Hill Park Golf Club.

Social Membership

Nurturing LGBT+ Acceptance in Children

By Olly Pike, Founder & Director of Pop’n’Olly

Creating a nurturing and inclusive environment for children is a crucial responsibility for both parents and educators and, in today’s climate, more important than ever.

Multiple studies demonstrate that prejudice is learned - which means we have the power to shape our children’s views positively.

By taking proactive steps, we can ensure that our children grow up to be compassionate and supportive adults. This guide offers practical advice on how to encourage LGBT+ understanding in your children and students this pride season.

Positive LGBT+ Stories

Children’s media often lacks LGBT+ representation, which is crucial for understanding diversity. Diverse stories act like windows and mirrors - they allow children to see themselves and their families represented, or they help positively showcase other people’s lives.

• Picture books with LGBT+ characters for young children like And Tango Makes Three by Justin Richardson and Peter Parnell familiarise LGBT+ relationships and provide positive role models. Julian is a Mermaid by Jessica Love is another beautiful book that explores gender expression through a child’s eyes.

• Storybooks for older children like George by Alex Gino - which features a young transgender girl navigating her identityhighlights the challenges and triumphs of LGBT+ characters and help older children to empathise and understand diverse experiences.

• Films like The Bravest Knight on Hulu, which features a gay protagonist, or She-Ra and the Princesses of Power on Netflix, which includes multiple LGBT+ characters, are excellent choices. Watching these shows with your children and discussing the characters and their stories can be a powerful tool for teaching acceptance.

Real-Life Representation

Real-life examples can have a profound impact.

• Try introducing LGBT+ celebrities and historical figures like Alan Turing, Sally Ride, Nicola Adams, Michael Gunning and Nemo Mettler.

• Pride events always demonstrate the diversity of the LGBT+ community. Many Pride events are family-friendly and include family areas with activities for children.

• Drag Queen Story Time is now becoming a staple event at local libraries - these are really fun, theatrical and engaging performances accompanied by diverse storytelling. Visit dragqueenstoryhour. co.uk to find out about events near you.

Challenging Gender Stereotypes

Homophobia is often linked to rigid gender norms. Encourage a broader understanding of gender roles.

• Avoid stereotypes related to colours, toys, language, careers, opportunities, personalities, appearance, clothing, behaviour, and activities. For example, encourage children to explore avenues that feel right for them, regardless of

traditional gender norms.

• Promote the idea that anyone can be anything, regardless of gender. Actively highlighting stories of individuals in non-traditional roles, such as female engineers or male nurses, can be just one great way to do this.

Learning and Discussion

Foster open discussions about LGBT+ topics. It’s OK not to know everything but having these conversations and even learning together can be a great way to show your children that we can all learn new things.

• Use educational resources like “Pride:

The Story of Harvey Milk and the Rainbow Flag” by Rob Sanders or “What Does LGBT+ Mean?” from Pop’n’Olly.

• Watch explainer videos on identity, gender, sexual orientation, love, privilege, and Pride history. After reading or watching content, ask your children questions like, “How do you think the character felt?” or “What would you do in their situation?”

(Free content about all of the above topics can be found at youtube.com/popnolly.)

Positive Language Use

Teach children the correct meanings of terms like “Gay,” “Lesbian,” “Bisexual,”

and “Transgender,” to show they are not negative or offensive words but that they describe real people. Teaching children what these words mean also can combat negative LGBT+ language and help them to understand that using these words in a negative way is hurtful to LGBT+ people.

Leading by Example

Your actions speak volumes. Demonstrate support for LGBT+ individuals.

• Display rainbow flags or wear rainbow badges. This simple act can encourage conversations about why you support LGBT+ rights.

• Challenge homophobic language and comments. If you hear homophobic or transphobic comments, address them calmly and explain why such language is hurtful.

• Share your pronouns when introducing yourself to show allyship.

By incorporating these practices, you will help to create an environment of inclusivity and understanding. Teaching children to respect and celebrate diversity from an early age ensures they grow up to be compassionate and supportive adults.

Remember, fostering an inclusive environment is an ongoing process. Stay informed, stay engaged, and continue to be a role model for your children. By doing so, you contribute to a more accepting and understanding world for everyone.

Fashion Edit

Bella Bikini

Top (part of a set)

Heidi Bikini Bottoms

Contrast Stitch Swimsuit

White Company Linen Shirt

Crochet Top

Blue Swimsuit

Pearl Necklace

Canvas Beach Bag

Denim Shorts

£25

Zara

£25

Uniqlo

Crochet Bag

£129 The White Company

STYLE

White Gathered Dress

£175

ME+EM

Cargo Jacket

£119 Hush

Linen Tailored Trousers

£85 Nobody’s Child

£9

H&M

Wide-brimmed Hat

£35

£20

Chunky Sliders

£55

M&S

£35 Mango

Adidas Gazelle

£85 Office

Leopard Print Jeans

£89

Mint Velvet

Vest With Invisible Bra

Uniqlo

Mesh Crew Neck Jumper

Cat Eye Sunglasses

Rattan Bag

6 Perfect Page-Turners to Read This Summer

Writer Sara Bragg shares her

favourite reads.

The Echoes of Us

By Emma Steel Headline

£16.99

A poignant and compelling love story that will give you all the feels. Robbie and Jenn are meant to be. But when a truck hurtles towards their car on their way home, Robbie is thrown into Jenn’s past and finds himself spectator in the most important moments of her life. Can Robbie right the wrongs in their past? Most importantly, can he change their present in order to save their future?

When We Were Silent

By Fiona McPhillips

£14.99

A dark academia thriller that explores what it means to be young and powerless in a corrupt world that feels painfully relevant. When Lou joins Dublin’s most prestigious private school, Highfield, nobody knows that she is on a mission to expose a scandal. Thirty years later, Lou is haunted by what she uncovered, and the events of one night involving her friend Shauna. When Lou is asked to testify in a case against the school, she must figure out how to confront her past while also keeping her own secret.

The Wilds

By Sarah Pearse

Another dark, addictive read as Detective Elin Warner returns to investigate a troubled twin who disappears from a Portuguese national park. When Kier Templer vanishes without a trace, leaving a disturbing map behind, the park’s beauty starts to turn sinister. But as Elin starts to follow the trail and find out what happened to Kier, she realises she has to watch her back.

This Summer Will Be Different

By Carley Fortune

The Astrology House

By Carinn Jade Atria

£23.99

In this unique, twisty and suspenseful debut, a group of wealthy Manhattanites escape to an astrology-themed retreat, where long-held secrets and lies lead to a shocking death. Impossible to predict and hard to put down, this complicated cast of characters will have you questioning fate and free will.

The perfect summer romcom to binge-read that finds Lucy unable to resist the charms of her best friend’s brother. With Bridget facing the biggest crisis of her life, Lucy joins her for one last trip. This year, Lucy promises herself she won’t end up in Felix’s arms. But their chemistry is undeniable and Lucy begins to wonder just how safe her heart truly is.

Her Last Summer

By Emily Freud Quercus

£8.99

An atmospheric destination thriller that will keep you guessing. Twenty years ago, Mari vanished while backpacking through Thailand with her boyfriend, Luke. He was accused of murder, but has always insisted he’s innocent. When he’s finally ready to talk, filmmaker Cassidy Chambers wants to be the one to uncover what really happened in the jungle. But as she delves deeper into the past, Cassidy begins to fear what lies ahead, and the secrets buried along the way.

Transworld

EDUCATION

Let’s Play Outside! Seven Cool Games For Summer

By Hari Neocleous @the_maths_nuts with thanks to Juliet Robertson at CreativeSTARlearning Limited

Welcome to Summer Cherubs. I have a special list of outdoor games to share with you. Regular readers will know that these pages alternate between maths, chess and strategy games. Everything I write is about nurturing a love of maths and problem solving. There’s no better way than to do this through play.

I have seven great games to share, compiled by Juliet Robertson, a former education consultant, author and expert in outdoor play and learning. For more ideas be sure to check out Juliet’s website. creativestarlearning.co.uk.

I hope that by the end you’ll be excited to go outside and explore these games. Why? If we can get children moving, talking, creating, problem solving and away from screens then we’re winning as parents! There’s increased motivation in gamebased learning and when we play outdoors. We connect on a human level, developing friendships and connecting with the world around us.

The games are free to play (yes, free) and part of the fun is discovering and collecting the resources. If you’re in the park or garden then find stones, sticks or cones. If you’re at the beach then find shells and draw lines in the sand. You appreciate something so much more when you’ve dedicated time to the creative process. The only thing you’ll need to buy is a box of chalks.

These games are from around the world and some have been around for hundreds of years. So connect with the outdoors, with each other, different cultures and the past. Hold onto these special passtimes and pass them onto to the next generation.

Are you ready to play?

I’ve left out Noughts and Crosses, Hopscotch,

- creativestarlearning.co.uk

Boxes and Nine Men’s Morris but do include them in your own list. They are wonderful too. Fill your hearts with joy and nostalgia as you’re transported back to childhood.

The list of 7 summertime games:

1. Nine Holes

2. Fifteen

3. Fives

4. Dara

5. Leopard and Tigers

6. Hyena Chase

7. The Frog Swap

Nine Holes

Aim of the game: To make three-in-a-row (diagonal rows are not allowed). What you need: Chalk for a 2x2 grid, 3 objects for each player (e.g. cones and stones).

How to play: Take turns to place an object on any of the points where two lines meet (intersect). Take care not to let your partner make three-in-a-row at the placing stage! Once all six pieces are placed, players take

turns to slide objects along the lines trying to make a line of three horizontally or vertically. The first player to make a line wins.

The Game of Fifteen

Aim of the game: To be the first player to make a line of three that totals 15. What you need: Chalk for a 3x3 grid like Noughts and Crosses or use twigs. Mark 9 pebbles with the numbers 1-9 using a permanent marker or create number cards. You could also use numicon pieces in place of numbered objects.

How to play: Players take turns to place a numeral on the grid. The first numeral may not be placed in the centre square. The first player to make a line that adds up to 15 wins.

Fives

Aim of the game: To create a line of five objects on the grid before your partner does (lines can be horizontal, vertical or diagonal).

What you need: Chalk for a 5x5 grid, 5 stones and 5 cones.

How to play: Players take turns to place objects inside the squares of their choice. Continue play by moving objects to adjacent squares. You can move in any direction. The first player to make a line of 5 objects wins.

Dara

(A Nigerian game for 2 players or teams)

Aim of the game: To stop your partner making three-in-a-row with their objects. What you need: Chalk for a 6x7 grid, 12 different objects for each player.

How to play: Take turns to place objects inside squares on the grid. In the ‘placing stage’ no objects can be removed and players must not make horizontal or vertical lines of three. In the ‘moving stage’ players slide their objects to adjacent squares trying to make a line of three. Objects can only be moved up, down and sideways but not diagonally. Diagonal lines of three-in-arow do not count.

When a player manages to make three-in-arow (horizontally or vertically) they remove one of their partner’s objects! Please note, only one of their partner’s objects can be removed at a time. The game ends when it is impossible for a player to make three-ina-row with their objects.

Leopards and Tigers

(A traditional game from Thailand known as Len Choa)

Aim of the game: The way to win is different for the leopards and tigers. For the leopards to win they must surround the tiger so it cannot move or jump over them. For the tiger to win, it must jump over a leopard.

EDUCATION

What you need: Chalk for an isosceles triangle divided into 6 parts, 6 dark stones for leopards, a light stone for tiger.

How to play:

1. The tiger begins and is placed on the apex (tip) of the triangle.

2. A leopard is placed onto a point in the grid.

3. The tiger moves to an adjacent space, sliding along the lines.

4. Another leopard is placed onto the grid (taking care not be placed in position where the tiger can jump over it. If this happens then tiger wins).

5. The tiger continues to slide to adjacent points until all leopards have been placed.

6. The play continues until either the tiger or the leopards win.

Hyena Chase

(Originally from Morocco)

Aim of the game: For players to get their villager from the village to the water well without being caught by the hyena. What you need: Chalk for the spiral track, there are 30 circles between the village and the well, a 1-6 die, a pebble or object for each player.

How to play: Draw the spiral number track that starts with a ‘V’ for village and ends with a ‘W’ for well. The mini circles in between represent 30 days but you can change the number if you wish.

1. Each person must roll a 6 to leave the village. When a 6 is rolled they place their counter on the small circle just outside the village.

2. The players move along the small circles according to the number thrown. The exact number must be thrown to land on the well.

3. At the well, the person washes their clothes until they throw a 6. Then they can move to the circle just outside the well.

4. The first person back to the village is transformed into a hyena! The hyena may only leave the village once a 6 is rolled. But then the hyena moves twice as fast as other players as it can now double the number thrown. For example, if a 4 is thrown you move 8 squares.

5. Again, the hyena can only leave the well after a 6 is thrown.

6. Any player passed by a hyena is eaten! (Players can share the same space.)

The Frog Swap

(A classic problem-solving puzzle)

Aim of the game: For the frogs (pebbles) on the left to be moved over to the right side and vice versa. This can be a team, two-player task or a task for one.

What you need: Chalk to draw circles, 5 pebbles, 5 cones.

How to play:

1. Draw 11 circles in a row.

2. Place the pebbles in the left circles (one pebble in each circle) and the cones on the right (one cone in each circle). Leave the middle circle empty. The circles can be the lily pads and the objects are the frogs.

3. The pebbles have to swap sides with the cones. Objects take turns to slide into an adjacent circle or they can jump over any object. Objects can move forwards or back. Only one object is allowed in each circle.

4. Can players solve the problem in the fewest possible moves? (If it’s too tricky, begin with a row of 5 or 7 circles. You could even replace the objects with real people for some life size fun!)

So that’s it, seven cool games for summer. Which one has caught your eye? If you’re curious about the mathematical ideas and strategies behind each game you can, of course, dig deeper.

Make special memories together playing. The greatest gift we can give children is our time and full attention. A space where we nurture friendships. Invite someone to play, help them understand the rules, take turns, spend time together. No fancy gadgets or expensive gifts needed. Teach them that the most wonderful moments in life are spent with others.

For more games and problem-solving fun follow me on logiqboard.com.

Sending good vibes for some sunshine!

Hari x

EDUCATION - ADVERTISING FEATURE

Empowering Girls in Education

At Palmers Green High School (PGHS), we are proud of our history of providing an excellent education for girls for almost 120 years. We strongly believe in the benefits of single-sex education for girls and this was supported by a recent review by Natasha Plaister for the FFT Education Data Lab which found that girls in single-sex schools perform better at GCSE even after adjusting for background characteristics. Research has shown that pupils in single-sex schools are more confident to participate in lessons, and more likely to reach their full potential. And for girls in particular, the benefits can be profound and last well beyond their school days. A recent investigation into the effects of all-girls education found that alumnae demonstrated stronger academic skills, greater engagement with their studies, higher confidence in science and technology skills and stronger community involvement. Girls in same-sex schools have more opportunities to excel athletically and take on school leadership roles.

Our Senior School provides pupils with the knowledge, confidence and resilience required for success. We welcome girls from local primary schools who join us in Year 7 after sitting the 11+ Entrance & Scholarship Examinations. All girls settle in quickly and the high quality, specialist teaching in small classes enables them to make rapid progress and achieve impressive results across all subjects.

For the 11+ exam at PGHS we use a combination of the ISEB Common Pre-Test, which is online, and a traditional pen-andpaper creative writing task. This is typical of our teaching and learning styles in the classroom. Modern methods supported by traditional values and high expectations of all pupils. Little preparation is needed for the entrance exam as we firmly believe in life outside of school and do not encourage additional tuition. We are looking for potential and interest in learning, not the finished product at this age.

We actively support pupils to have outside interests and hobbies and run an extensive extra-curricular programme in the Senior School, with clubs including STEM, MFL Cine Club, Globetrotters, Spoken Word, Rock Band, Yoga, Python Coding, LAMDA, Eco and many more. Your daughter only has one childhood and we want it to be a happy one, where school can provide an outstanding academic education but also many opportunities to make lasting memories. Trips and events compliment the curriculum and recent events have included: It’s a Knockout, overseas trips to CERN (Switzerland) and skiing in the Alps, House Choral Competition, a day trip to Cambridge, Sports Day, author visits, theatre trips and many, many more.

If you are interested in visiting us and seeing more of what PGHS can offer you, please contact the School Office on 020 8886 1135 or email office@pghs.co.uk to arrange a tour.

Senior School Working Open Mornings

Tuesday 24 September 2024

Wednesday

Saturday 16 November 2024

Jonny Wilkinson, Founder of One Living

Congratulations on the launch of One Living. Can you tell us where the inspiration for the brand came from originally?

Thank you very much. Towards the end of my career I started exploring my mental health in much greater depth, and I began to notice a lot about my diet and how it was potentially impacting my wellbeing. I was becoming aware of how functionally fit I was but how I had turned my back on health. How I saw my body and treated it as a machine, and was even probably abusing it, was a real shock to me and I felt like I wanted to do something about it. My wife was doing a Master’s in Nutrition and with my focus turning more inwards, we crossed paths on all kinds of opportunities, especially living and fermented foods and the role of bacteria and diet in gut health. We began baking our own sourdough bread at home, making kimchi, sauerkraut, kefir yogurt and brewing kombucha in our back room too. The physical and mental impact of it all on us was fantastic but for me the kombucha really stood out. I noticed that it was incredibly difficult to find and expensive to buy when I was away from home, so I set about making great tasting and authentic living drinks affordable and accessible to as many people as possible. My desire to find out what I am truly capable of in my life has led me to understand that it is

really not about “being number one” but actually “feeling at one” and taking as much responsibility for that as possible. This is where One Living was born and it has been a fascinating journey.

You are arguably one of the greatest rugby players of all time. Why did you launch with kombucha?

I have always remained true to my passion, and honesty and authenticity are the most important factors in my life. Kombucha was a revelation for me personally. I started brewing it at home, I came to understand it and know it and from the impact it had upon my life physically and mentally I wanted to share it. I launched this brand because I want to make a difference, to offer something valuable that I feel can be powerful and transformational for others. There are other things I guess I might be able to do that would be simpler and easier ways to make a living, but that has never been attractive to me. I don’t see our drinks being dissociated from performance or rugby in any way, as I use them myself specifically as part of a routine diet to help me get my mind and body ready for my day and to recover from my stresses too. Every product also comes with a unique QR code that, when scanned, unlocks content and resources designed to support a balanced lifestyle and health, and offer opportunities

for connecting to the magic of life and the magic within ourselves. At One Living, we are truly dedicated to empowering individuals to feel at one.

How do you prioritise your own wellness? Any advice you can share?

I have only my own experience and would never wish to assume that I have answers for anyone else, but what I have found to be important in my own life is that health and wellbeing is limitless. How much of the possibility within it we encounter depends upon how deeply we care about it and are willing to explore it. Our bodies and our minds are the most sophisticated machines on the planet. As much as we want to say that we know about them, we don’t really know anything! This openness, curiosity and reverence is vital for connecting with the magic of who we are.

For me, there is no real way that we can separate physical, mental and emotional health. They are all intertwined.

Lots of physical movement and remembering to incorporate as much variety as possible, including gently challenging the body in all kinds of different ways, is so powerful for feeling good about ourselves and feeling capable. Resistance training for building and maintaining

lean body mass as we get older has been described as the fountain of youth and is not to be associated only with sports players or bodybuilders!

Getting good sleep and winding down beforehand: eating healthy, living food, fresh food carefully prepared and gratefully consumed including lots of variety, colours, protein and essential fats; and lots of water all allow us to recover, adapt, grow and evolve through our daily challenges and stresses.

Everything we do in life, though, will stress the body, even just the heart pumping! How we respond to that stress will decide the quality of our experience. Stressing on top of stress is like sprinting toward the finish line of our life and diminishes our performance and relationships along the way. The key, therefore, is in our recovery, our relaxation and our resilience. This is to be found in our being, not in our doing.

Health and wellbeing is present in living effortlessly, intuitively, learning to selfregulate, bring ourselves back home and into balance. Becoming more aware of our thoughts and feelings rather than getting

lost analysing them is how we can do this. Meditation, acceptance, forgiveness, gratitude, compassion and letting go of our self-importance and compulsive needs are all big avenues to explore and they often require the most courage to do so! When we begin, we can start to tune into a different voice that guides us through our highest passions and excitements via the path of least resistance.

Can you elaborate on the connection between gut health and mental wellbeing?

There is extensive research to show that the gut is linked intrinsically to our mental function. The gut-brain axis is a very complicated communication network that links our emotional and cognitive centres with our gut. No one is really quite sure of exactly how this all functions but looking after our gut health can be shown to help manage stress, improve mood and enhance overall mental clarity. Stress that comes from living in a chronic state of survival can impact the communications taking place between the gut and brain centres and create disorder. This stress also affects the gut bacteria which play an incredibly intelligent role in this whole information pathway. As you can see, this can create a negative spiral as we tend to lean towards an unhelpful lifestyle and processed, monotonous diet choices when stressed too. The live cultures and probiotics in kombucha support a healthy gut microbiome which can in turn assist our mental wellbeing. By taking care of our gut, we are also taking care of our mind.

There is a commitment to giving back to mental health charities with every purchase of One Living products. What charities have you chosen and why? In what way do purchases give back?

Looking after ourselves is how we really can contemplate looking after others. This is at the core of the One Living ethos. Every drink we sell funds a mental health charity that is close to the hearts and homes of the One Living team. Nobody gets anywhere alone in life and by supporting our community, we feel that we create possibility for transformation and true team spirit, as well as opening up new connections and bonds with those around us.

We are proud to support the Mental Health Foundation as our first charity partner, where I recently became an ambassador. This foundation does exceptional work in promoting mental health awareness and providing essential resources for so many people. Every purchase of One Living products contributes to this cause. Additionally, we plan to support 4-6 other mental health charities throughout the year, aiming to make a meaningful impact on the community.

How have you found the transition from being an international rugby player winning the World Cup to a business owner? What have you learned along the way?

It has taken me a while to settle into this new journey but I am beginning to see that there is something that remains absolutely true for me in both these endeavours.

That is connection.

We have a product that we offer and the quality, the integrity, the consideration, energy and love that goes into it determines how well it connects with the bodies of those that consume it. What we stand for, our honesty and our authenticity, determines whether people connect with us and our vision for the future and the world in which we wish to live.

How we connect with ourselves will determine whether we unlock more of what we are truly capable of. How we connect with our teammates will decide whether we can come together to find the collective power and courage to respond to inevitable, unrelenting challenges to create something that really matters to us.

All of this was true in my rugby days with regard to connecting to supporters and individual and team performance. I have to say that it is nice not to have so many people trying to tackle me in the One Living offices!

For all those parents out there, how would you encourage children to be healthy eaters?

What a big question! Anything to do with children and being a parent is such a challenge. Again, I can only offer my own experience and I am not saying that this is foolproof in any way!

I think humility is such a big factor here. I first need to recognise that I don’t know everything, nor do I know much at all. I don’t own “healthy” and I certainly don’t own my child. That tends to align my energy and tone of voice to something that at least gets me some airtime! I realise that I need to go on that journey with my child, face my own challenges and join her and make it fun, too, so we can play with it and be creative. Perhaps I can set little winnable challenges for us both and celebrate progress and never forget the fact that we are both just doing our best.

I do feel that helping foster a curiosity and reverence for the planet, the soil, for nature and for the food that grows around us is powerful. Getting outside, getting our hands dirty, growing food as much as we can and grounding ourselves through love and gratitude for who we are and what we have is not a bad place to start and stay.

Photo credit: Marc Aspland

HEALTH & WELLBEING

Dealing With Bereavement

Whether it’s a family pet or someone close, sadly death is something that most children will encounter at some point in their life. Children’s author Dani Seatter has published a new book, About Hedgehog, using her 20 years’ experience working in early years, to help bereaved children and their families. Here, she gives us her tips on helping children through the process.

When the unthinkable happens, what do you do? Death isn’t an easy topic for anyone to tackle; it’s often not easy to find the right words to use, and there are so many euphemisms around it that this makes it even more difficult to navigate. This can be especially challenging for young children and for the adults around them.

So how can we have better conversations around death with young children?

Having taught in early years for many years, my experience of dealing with childhood bereavement has always been about patience and time. Giving children the time to process what has happened, having patience to answer questions, to allow them space for their feelings and to grieve in their own way. This can manifest in different ways and some children may find it uncomfortable to talk initially, so it’s important to create a safe environment for them when they choose to do so. They may find art or creativity a way to process the conflicting and confusing emotions instead/as well as with books also offering

a way to have those initial and subsequent conversations.

But what about the words we use?

In my experience, one thing that is really important is using factually correct words, such as died and death. When we talk about ‘loss’ or ‘passing away’, that can be really confusing for young children. Using the right words is really important for everyone and this is something I focus on in my children’s book About Hedgehog, where Badger explains clearly to Rabbit that Hedgehog has died and what that means. Books can be a really good way to introduce topics and aid discussions with children and About Hedgehog is designed for exactly this reason. Exploring the topic of death through the animal characters can make it a little easier to begin to have those conversations and to then link it to the personal experiences of individual children.

Having timely conversations is also imperative. Children can often pick up that something is going on, so having conversations early is important and helps to reinforce that they are not alone. This leads to open lines of communication, allowing children to feel safe to ask any questions that they may have.

Age and capacity to understand dictates how much information to share about what has happened and I would always suggest allowing children to take the lead. They may have questions about what death

means and, more especially, what it means to them. In the book I have allowed space for children, or the adults in their life, to write down the questions they might have. This can really help in supporting them in finding their voice in amongst their grief. Writing down questions can also allow time for these to be answered and in the book we discuss the idea that sometimes we might not always have the answers, but that it’s OK to ask anyway. These questions can help children to feel like their voices matter, are heard and that their feelings are validated.

There is a need to find a variety of ways to manage grief, especially around key dates and times for loved ones. Inclusivity is key in helping children continue to process their grief; offering them opportunities to remember and talk about their loved ones is a part of the healing process. So this also needs careful managing, always offering them the opportunity to take part in key celebrations, such as Mother’s Day or Father’s Day for example, whilst acknowledging that they may find this occasion difficult. It’s one of the reasons that I include a memories section in the book, to allow space for children to think about, talk about and remember their loved one in a safe place.

For further information about the book About Hedgehog, go to eco-able.co.uk

Here at the Moonchild Apothecary, we lovingly create 100% pure and natural aromatherapy products to target different areas of healing and wellbeing and bring you to a state of peace and calm, whilst also keeping you healthy, energised, spiritually in tune and emotionally balanced. We specialise in aromatherapy candles, beautifully hand poured, topped with moon charged healing crystals and infused with our very own signature essential oil blends to help with anxiety, sleep, stress and low energy. We believe that self-care is of the utmost importance in what can be a hectic lifestyle and we are here to help you fulfil that. themoonchildapothecary.com

Emotional Intelligence & Your Success

10 Ways to Enhance Your Emotional Intelligence and Boost Success!

Bex Prade is a clinical nutritionist and functional medicine practitioner offering online consultations to clients. Bex incorporates the most up-to-date scientific research and helps clients overcome a myriad of health problems to achieve long-term health and wellbeing. She explores emotional intelligence and its importance, and gives us her top tips on boosting yours.

Ever wondered why some highly intelligent and skilled friends or colleagues aren’t as successful as you’d expect, while others seem to thrive despite not being the sharpest tool in the shed? The secret ingredient to their success might just be Emotional Intelligence (EI).

We’ve all had moments where our emotions take the driver’s seat, overpowering our usual rational thinking and leading us to lose control. This is because our brains are wired to respond habitually and emotionally to certain triggers, thanks to the amygdala, the part of the brain responsible for emotional processing.

Understanding and harnessing your EI can be a game-changer, helping you navigate life’s challenges more effectively and enhancing your personal and professional success. Discover how boosting your EI can lead to a happier, more successful you!

While our prefrontal cortex handles decision-making, the amygdala can

sometimes hijack this process with an emotional response. Think about road rage: instead of staying calm and rational, you get caught up in the heat of the moment, feeling angry and plotting revenge on other drivers. This is known as emotional hijacking, where emotions overpower our logical thinking.

The amygdala’s reaction is an emergency override, a survival tactic triggering fight, flight, or freeze responses. It’s crucial when facing real threats, like in early human history. But nowadays, this intense reaction is often unnecessary. The key to thriving in today’s world is learning to manage the amygdala because if it’s out of control, it can lead to trouble.

Understanding this can help you stay calm and collected, turning emotional challenges into opportunities for growth and success.

What

is

Emotional

Intelligence and how does it link to success?

According to the Harvard Business Review, emotional intelligence is the ability to recognise, understand, and manage both your own emotions and those of others. It’s the secret sauce that sets outstanding performers apart and the key factor that differentiates employees with similar IQs and technical skills. In essence, emotional intelligence is your ticket to personal and professional success.

The concept of EI was first popularised in 1995 by psychologist Dr. Daniel Goleman in his book Emotional Intelligence. His research, along with numerous studies, has found that EI is about twice as indicative of success as IQ. While IQ can help you in school, it doesn’t predict career success as much as you might think. Instead, selfawareness, self-regulation, empathy, and social skills - all components of EI - play a crucial role in an individual’s success.

Having high EI means not letting your emotions derail your focus. It means sensing what others are feeling and using that awareness to manage your relationships effectively. This cognitive

control allows you to stay focused on your goals, keep them in mind, and pursue them despite any distractions or challenges that come your way. This is what truly makes someone a star in the workplace.

How to Boost Your Emotional Intelligence

The great news is that emotional intelligence isn’t fixed at birth like your eye colour, it can be developed and enhanced. Here are some practical tips for improving your EI:

1. Meditate – Meditation strengthens the brain regions responsible for focus and attention. It helps you manage the amygdala, so you don’t lose control. Studies show that mindfulness meditation can reduce the amygdala response and build resilience against stress.

2. Read More Fiction – Research from York University and the University of Toronto suggests that reading fiction improves your ability to understand and empathise with others, enhancing your perspective-taking skills.

3. Play Games – Games can improve cognitive control, training your brain to concentrate and focus, which helps you tune into your emotions better.

4. Sleep Smart – Lack of sleep affects your emotional intelligence, as it impairs the brain areas responsible for focus, decision-making, and social interactions.

5. Avoid Devices Before Bed – The light from screens can suppress melatonin and increase cortisol, disturbing your sleep. Aim to shut down devices an hour before bedtime.

6. Exercise – Physical activity boosts selfawareness and emotional intelligence, especially exercises that involve balance and spatial awareness.

7. Practice Delayed Gratification –Balancing temporary pleasures with long-term goals helps you analyse the bigger picture and manage your emotions effectively.

8. Mindful Eating – Pay attention to your hunger and fullness cues. Enjoy your food and be present in the moment while eating.

9. Self-Reflection – Use your emotions as feedback to adapt to your environment. Self-reflection helps you understand and control your emotions better.

10. Observe Others – Observing others can teach you about your own behaviours and build empathy.

People with high EI have a greater chance of success. If you want to enhance your EI and open more doors, start practising these tips today. Check out more of our wellbeing blogs to help you achieve balance and harmony in your life.

5 Minutes with Kaz Foncette

I met Kaz through the powers of Instagram and was hooked from the get-go. A fellow Turkish Cypriot girl with a drive like you’ve never seen. I’m so lucky to call her a friend and I’ve watched her climb mountains to get to where she is now. This girl is fire!

Your bedside reading at the moment is…?

I’m currently not reading anything right now because I’m six months pregnant; reading and scrolling through hours of reviews for products etc. is hard on my eyes, so my bedside read is a bedside watch! I’m watching a few shows at the moment which I’m loving, but it has to be said, The Turkish Detective is fantastic.

Favourite podcast when you have five minutes’ peace?

I’m not vibing with podcasts at the moment, but if I have five minutes of peace I’m playing my favorite songs to the bump!

Three things you always have in your glove compartment?

Has to be a spare pair of sunnies just in case the weather decides to do something new, tissues and snacks (I get hangry a lot).

If you had to pick…shopping or restaurant hopping?

Oooh, I’m a foodie at heart even though I LOVE to shop. Good food always warms my soul quicker.

Ultimate food weakness?

Oooh, that’s a tough one! But my pregnancy craving is a dirty burger so I have to say that!

Which album will you have on loop and never be bored with?

Any Sade or Sting record. Will never skip an S or S track! Growing up in the ‘90s, we had some good music, didn’t we!?

Coffee, tea or herbal?

Nothing beats a frappe.

Favourite holiday memory?

As someone who travelled to 17 countries last year, my only favourite memories will be times I spent with my family in Cyprus. One particularly fond memory is that of watching my grandfather brush my grandmothers hair on the porch in my auntie’s garden. It will always remind me of how much love and examples of it I was surrounded, and am still surrounded, by.

When you’re not busy opening up the first ‘Wigs for Heroes’ shop, you are… In bed watching a good movie and ordering a takeaway. I’m pregnant so forgive me.

A ‘wow’ moment in your life so far?

Honestly, as someone who has survived cancer twice in seven years, I never expected to have so many of these ‘wow’ moments, but for me it has to be being flown out to Spain to shoot for a brand called Nicola Jane. I am one of their faces for their post-surgery underwear. It definitely was a ‘pinch me’ moment.

What gives you instant calmness?

Coming home to my French bulldog Bugsy and listening to Sting and Stevie Wonder singing ‘Fragile’ live on YouTube!

The next destination on your list is…?

Positano - I absolutely love Italy!

If you could choose one superpower?

Pre-cancer I would have said to fly. Now, It would be to heal people.

If you needed to hear a voice of comfort, who would you call?

It would have been my mum but she’s sadly no longer with us. Usually these days it’s my husband or my dad. The best men in my life.

What language would you love to learn?

Italian as I have such a love for Italy. And High Valyrian as I love Game of Thrones!

How would you describe yourself?

Fragile yet strong. Small but mighty.

The mantra you live by?

Live in the moment - always.

THE HEROES HAVEN LONDON

Image