Family First- Summer 2020 by Seven Star Media

Building a happier, healthier family lifestyle

Get fit with

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SUPERHERO WORKOUTS! TRAVEL TIPS

CAN CONFLICTS BE HEALTHY? HOW TO SPOT A DRAGON

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QUICK & HEALTHY FAMILY RECIPES

FUN FAMILY FEATURES HOME SCHOOLING TIPS

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59 13

Contents 07 Welcome Letter 10 ASK US FIRST

FEATURES

GREAT OUTDOORS 13 How to spot a dragon Wildlife Trust

11 Five Things to do...

27 Get out and about this weekend!

19 We want a Pet!

30 Adventures close to home

20 Summer reading – our toppicks

34 Soil Science - outdoor experiment

24 Avoiding the Fall-Outs of Family Fall-Outs!

38 Fun at the Beach…Ever been to Devon?

49 Healthy Summer Skin for all the Family

43 Staycation, home sweet home

51 Are you getting enough … Sleep? 55 Make Home-school Cool

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SPORT 4 ALL 46 Superhero Workout

59 Tennis inspiration Joe Salisbury 64 Healthy and Happy with Golf

71 Word Search 74 Rainy Day Crafts

GET COOKING 77 Packed Lunch Inspiration 79 Back to School Tips 85 Kickstart your day 89 BBC Good Food RECIPE 96 Humous dip with carrots RECIPE 99 Banana smoothie RECIPE 100 Sweet potato stew RECIPE

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72 Kung Fu (More than martial arts)

FAMILY FUN

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Family First - ISSUE 06

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

A warm welcome to our Summer issue of Family First Magazine… It’s been a tough few months for most of us, there’s no getting away from it. Being at home with family and loved-ones during our lockdown phase has taken much patience and strength. We’ve had to dig deep and find ways to get along. We’ve had to be extra understanding with each other and with the kids, when there’s been less opportunity to vent and get out and about to burn off extra energy. Infants and toddlers who have missed grandparents, nursery and a stint at the playground. Teenagers who would normally do anything to get out and meet up with their mates for a break. There’s been more screen time than we’d normally allow, because, well mum and dad need a break too… In this issue you’ll find tips on home schooling (handy for supporting kids with homework at any time), helpful advice on managing conflict in a healthy way, tips to stay active and some quick and nutritious recipes, as well as our regular wordsearch and colouring feature. As we’re moving into a post lockdown phase, we’ve taken a moment to reflect. It’s not always easy to stay away from loved ones – grandparents to keep them safe. It’s sometime tough to be indoors all the time when the sun is shining and you feel a little stir crazy – you now know every inch of the front lawn as well as the back of your hand.

Cover credits: Photographer: Penny Fowler

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

But if you are lucky enough to be healthy (to not have lost loved-ones during this time; to those of you who have suffered loss, we extend our deepest sympathy), and have healthy loved ones around you, then take the time to feel the blessing. Take a moment to appreciate that you have managed to get through the past few weeks unscathed and well, that you’re more diplomatic than you may have been after week one, because after a period of strain, we find harmony in the family team. Appreciate that walk in the park all the more; enjoy the fragrance of the spring and early summer blossoming, the sound of the birds singing and the kids laughing, and the fresh air and sunshine on your skin. Put bluntly, there’s nothing quite like a global crisis to put the important things into perspective. Feel lucky and grateful for everyone who did their bit to keep themselves and their neighbours safe. And from us at Family First, a huge THANK YOU to all those who are in service – nurses, doctors, police, teachers and childminders, public services, supermarket staff and those busy in pharmacies – all doing their frontline duties to enable the rest of us to stay safe. Sincerely,

Your Family First Team

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ISSUE 06 - Ask Us First

Ask Us First

We share advice on some of your family concerns Dear Family First,

Dear Family First,

Our kids have been off school and while my wife has been furloughed, I have been able to continue working from home. The problem is that we feel uncertain about how the kids will get back into their routine after such a long time. They feel scared about being with other people and our daughter is washing her hands every 10 minutes because of germs. I’m worried that they’re going to suffer from post-traumatic stress of something.

I’ve been struggling with home schooling for the past few weeks. I was never really great at school and I feel that I am not the best person to be teaching our kids. To be honest, I feel like I have been learning a lot of things that I missed first time round. I’ve realised what a great job our teachers do. It’s making me wonder if I have a learning disability and whether our child may also have trouble learning. I’m not really sure what I should do.

Hi there,

Hi Anna,

It’s totally understandable that you feel concerned. Especially with the kids not seeing their friends and being out of their usual routines. This is compounded by the main media coverage being on Covid. We have been dealing with a crisis and are now moving back into embracing our ‘new normal’ whatever that means for each of us. For families there is the challenge of getting back into a normal routine and reassuring the children that everything is going to be okay, especially when we may be worried ourselves. Take time to have a regular chat – through playtime – and cuddles with the kids to get a feeling for what’s on their minds. Take time to play and give them that feeling of safety and confidence in their ability to stay healthy and positive. The important thing to remember is that in addition to the preventative steps of wearing face masks and washing hands, we can all strengthen our immunity by eating right, getting exercise, laughing and focusing on the things we are able to enjoy. When you are relaxed your kids will pick up on it and feel the same. Try to stay positive!

Thank you for having the courage to reach out. Having the kids at home has been lovely but also challenging for different reasons. For you it’s also been an opportunity to see how your children learn and to take time to reflect on how you learn. The important thing is not to let yourself feel too frustrated and understand that everyone learns at a different pace, depending on what they enjoy learning and how it is being taught. Some of us learn easily from reading in a book, while others learn more effectively by actually doing – most of us actually learn better this way, where possible, using all of our senses to experience. Imagine reading about baking a cake versus actually weighing, scooping and mixing, and then baking and actually tasting the cake. So why not just explore new topics and see how you pick them up. Maybe you realise that the greater your interest in a subject, the happier you are learning it? This happens to be the case for most of us, especially for our kids. If you find this is a real concern then speak to your GP and your children’s teacher who will both have a good idea of next steps and also help to reassure you of your child’s development when gauged alongside his/ her peer group. Best of luck!

Anon

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Anna

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5 things to do

In this issue of Family First weâ&#x20AC;&#x2122;re handing over to you! Hereâ&#x20AC;&#x2122;s a blank list to get you started. Have a look through this summer edition for inspiration and then come up with five fun things that you can do together instead of jumping for the remote control. Grab a pen and the kids and let them decide what items go on the list. The next time anyone gets too comfy on the sofa and starts pining after the TV, grab the list and make a suggestion (top-tip: you donâ&#x20AC;&#x2122;t have to stop at five things!). Have fun!

Our Family List of favourite family things to do together instead of watching TV or playing computer games:

1. 2. 3. 4. 5. 6.

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(Absolutely nothing) Try it!

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® Reg. Trademark of Société des Produits Nestlé S.A. Shredded Wheat is low in saturated fat. Reducing intakes of saturated fat helps maintain normal blood cholesterol levels. Enjoy as part of a healthy diet and lifestyle. Shreddies is high in fibre and provides a source of iron which contributes to normal energy-yielding metabolism, as part of a varied diet and healthy lifestyle. Multigrain Cheerios is a source of calcium which is needed for maintaining normal bones. It’s important to have a varied, balanced diet and healthy lifestyle.

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How to spot a dragon Darting across ponds on glittering wings, dragons hunt for prey… They might not be mythical, fire-breathing beasts, but to many small insects, dragonflies are just as deadly!

might even find some dragonflies, like the common darter, still flying in December.

PREHISTORIC PREDATORS

Long before dinosaurs walked the earth, dragonflies ruled the skies Dragonflies are exciting insects, with four shimmering wings, brightly coloured bodies, and huge eyes that make it look like they’re wearing a fighter pilot’s helmet. They’re also fast, reaching speeds of around 30 miles per hour! They’re bigger and bulkier than their cousins the damselflies, which have smaller eyes on a wide head – a bit like a hammerhead shark. Most dragonflies and damselflies can be found between May and August, usually close to water. The hairy dragonfly and large red damselfly are two of the first species to emerge each year and can appear as early as March. In mild years, you

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Long before dinosaurs walked the earth, dragonflies ruled the skies. They were one of the first winged insects to evolve, flying through fern-filled forests around 300 million years ago. These early dragonflies were distant relatives of the ones we see prowling around ponds today, some of them growing to be larger than birds! Dragonflies as we know them began to appear around 250 million years ago.

HIDDEN LIVES

Dragonflies and damselflies have pretty short lives. Some of the larger ones can live for six or seven years, but the smallest damselflies might live for just a few months. They only spend a fraction of this time flying around as adults. Most of their life is spent hidden away underwater, in ponds, streams, rivers and canals. When young dragonflies and damselflies (called larvae or nymphs) hatch from their eggs, they look rather different to the adults we see above the water. They have no wings and can look a bit like skinny beetles. But

Credit: ©Ross Hoddinott / 2020VISION

hey’re fearsome predators, chasing down smaller flying insects and catching them in mid-air. They love to munch on mosquitoes and midges, but can also grab butterflies, moths and even other dragonflies. Scientists have estimated that they catch 95 percent of the prey they chase, making them more efficient hunters than animals like lions and great white sharks.

even these young nymphs are deadly predators, with extendable jaws that can shoot out and grab tadpoles, other insect larvae and even small fish. They have to be careful though, or they might too become a snack for a fish, bird, or even a larger dragonfly nymph. When these nymphs have grown up, they’re ready to leave the water and turn into dragonflies or damselflies. For some species the nymph stage takes only a few months, but for the golden-ringed dragonfly it can be as long as five years. The decision to leave the water is triggered by day length and temperature. When the days get longer and warmer, the nymphs move out of the water, climb up a plant and hold tight. Then something very freaky happens! The nymph’s skin splits open and an adult dragonfly or damselfly slowly pushes its way out, leaving behind a nymphshaped shell called an exuvia. The adult dragonfly has to wait for its wings to harden, then it’s ready to take flight for the first time and look for a mate.

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WHERE TO FIND THEM

Golden-ringed dragonfly

Golden-ringed dragonflies are patterned with bright black and yellow stripes, a bit like a wasp. They are the UK’s longest dragonfly, with females growing to 84mm long. They lay eggs in streams, moorland and heathland, but can often be found flying well away from the water. You can see goldenringed dragonflies between May and October.

Because dragonflies and damselflies lay their eggs in or close to water, the best places to see them are near ponds, lakes, rivers and streams. But not all species have the same taste Credit: ©Chris Lawrence in habitats, so to see them all you need to visit different watery places. Sometimes they can be seen quite far away from water, flying along woodland paths or darting over heaths. The Wildlife Trusts look after For some species the some amazing places, nymph stage takes home to dragonflies and only a few months, damselflies, and can be a great place to start your but for the goldensearch. ringed dragonfly it search. KNOW

YOUR DRAGONS

Common darter

This is one of the most common species of dragonfly that you’re likely to see. They love still water and can often be found at garden ponds. Males are bright orange-red Credit: ©Ross Hoddinott 2020VISION and females are yellowishbrown. They look very similar to ruddy darters but have thin pale stripes on their legs, which ruddy darters don’t have. Common darters start flying in spring and can be seen right into winter.

can be as long as five years

There are around 30 species of dragonfly that can be found in the UK. Let’s meet a few of them!

This is the first of the large Credit: ©Chris Lawrence dragonflies to appear each year, sometimes as early as March, though most emerge in May. As the name suggests, the black and green body has lots of short fuzzy hair. They like ditches with lots of plants around them, where males patrol the waterside waiting for visiting females.

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Credit: ©Ross Hoddinott / 2020VISION

Hairy dragonfly

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Broad-bodied chaser

It’s easy to see how this chunky dragonfly got its name! The broad, flat body is blue in males and golden yellow in females. They like ponds and small lakes and are quite common in most of southern England and Wales. Look for them between May and August.

Credit: ©Chris Lawrence

Black darter

Black darters are our smallest dragonfly. Mature males are the only black dragonflies found in the UK, but females and young males are yellow with black markings. They’re found around acidic moorland pools, usually between June and September. They are especially common in the north of the UK.

Emperor dragonfly

This impressive dragonfly is one of Europe’s largest species. The bright blue and green males fly in circuits around their territory, chasing Credit: ©Ross Hoddinott off any other 2020VISION dragonflies that get too close. Females are greener and lay their eggs in floating pond plants. Emperor dragonflies like large ponds, lakes and slowmoving rivers and canals. They can be seen from May through to autumn.

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Credit: ©Bob Coyle

Scientists have estimated that they catch 95 percent of the prey they chase, making them more efficient hunters than animals like lions and great white sharks

THESE DAMSELS AREN’T IN DISTRESS! As well as all the dragonflies in the UK, there are around 20 species of damselfly to spot.

Beautiful demoiselle

One of our largest and most beautiful damselflies, with a metallic body and coloured wings. Males are blue, but females are bronzegreen. Beautiful demoiselles can be found along streams and rivers, mostly Credit: ©Guy Edwardes in the west of 2020VISION Britain, from April to September. Banded demoiselles look very similar, but the males only have a patch of colour on the wings and females have browner wings.

Azure damselfly

This blue damselfly is common throughout most of the UK. There are Credit: ©Chris Lawrence several very similar species, but one of the best ways to recognize an azure damselfly is to look for the U-shaped marking near the top of the abdomen (the long thin part of the body). They can be seen between April and September.

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Credit: ©Bob Coyle

Large red damselfly

Emerald damselfly

This dazzling damselfly has metallic green patches on its body, which is blue in males and brownish in females. Unlike most damselflies, they rest with their wings sticking out at an angle. They like still water, such Credit: ©Heidi Morris as ponds, lakes and ditches, with lots of tall waterside plants. They are usually seen between June and October.

Credit: ©Ross Hoddinott / 2020VISION

This common damselfly is widespread throughout the UK on most types of wetland, including garden ponds. They’re mostly red, with black legs and wing spots. The similar small red damselfly can be told apart by its red legs and wing spots. Large red damselflies can be seen between March and September.

Red-eyed damselfly

The males really stand out with their huge, blood-red eyes, though females have duller green-brown eyes. Males Credit: ©Ross Hoddinott spend a lot of 2020VISION time resting on floating leaves

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like water lilies and will chase other males away from their leaf. They’re more common in the south of the UK, where they fly between April and October.

Blue-tailed damselfly

Another common damselfly in most of the UK, with a dark abdomen that has a distinct blue band right at the end of it. They’re found in a wide range of watery places, including in slightly polluted water where other species won’t live. Blue-tailed Credit: ©Ross Hoddinott damselflies are 2020VISION usually seen between April and October.

DISCOVER MORE ABOUT WILDLIFE Get to know more amazing wildlife with a family membership of The Wildlife Trusts. You’ll receive a wild welcome pack and our Wildlife Watch magazine, filled with competitions, posters and fantastic facts – as well as information about lots of fun events where you live wildlifetrusts.org/ family-wildlife-trustmembership AUTHOR: Tom Hibbert, The Wildlife Trusts

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“We want a pet!”

The kids want a dog, a cat, a squirrel, a panda … and every time you go to the zoo they come back crying because you wouldn’t get them a meerkat? What to do…

family pet is a big commitment, but if the kids keep asking for a rabbit or a guinea pig, then it might be time to start considering options. It may feel like a lot of work for you but there are many benefits to having a pet around the home…

Stroking a pet can release hormones that are crucial to elevating mood Getting out and about Pets are one sure-fire way to get you active and into the great outdoors. Your dog will need its morning (and evening) walk; the rabbits will need tending to in the summer house, or the horses will need a stretch at the local stables. Whatever the pet, it’s sure to keep you active whatever the weather.

Learning to take responsibility Children who grow up helping to groom horses and muck out the stables before they even get a chance to ride; or those who learn

to understand that the guinea pigs need fresh water and the fish tank is looking a bit murky, learn to consider the needs of other creatures – and hence also learn to consider the needs of other people. Give children age-appropriate responsibility, like feeding the fish or taking the dog for a short walk around the block along an agreed route. They can help to clean out the hamster’s cage and top up its water bottle or even add ‘lettuce’ to the weekly shopping list.

Building confidence Having pets such as dogs or hobbies such as riding, also encourages nonverbal communication, as children learn to understand the needs of the animal, despite not ‘speaking’ the same language and it helps to build confidence from an early age, which is key to encouraging confidence into adulthood.

A brighter outlook Owning a pet or even petting a pet is proven to brighten your emotional outlook. Stroking a pet can release an automatic relaxation response, promoting the release of hormones that are crucial to elevating mood – serotonin, prolactin and oxytocin, helping to reduce symptoms of depression, shyness and anxiety. Also great for teens who would benefit from emotional support.

Top tips for choosing a family pet: Visit friends with pets and take this opportunity to see how your children interact with the animals. It’s also a good time to see if there are any allergic reactions among family members that have come into contact with pet fur. This will help you decide which pet is more suitable for your family – maybe a tortoise, fur-free lizard and fish are the pets for you. Why not try pet sitting while your friend is on holiday to see how you manage to integrate the pet into your everyday family life? Feeding the neighbour’s cat or looking after (a welltrained) small breed of dog for the weekend will give you a great insight into the types of needs you may have to consider when you have your own pet. Look for a pet that is suitable for your lifestyle and living arrangements. A dog might be ideal if you have an outdoor space or live close to a park, but not so ideal for a secondfloor inner-city flat. If you work, fish are a good example of pets that don’t mind being left alone for many hours of the day. Everyone that has agreed (or begged you) to get a pet is jointly responsible for taking care of its needs – whether that involves chopping cucumber and topping up the salad bowl for the rabbits, washing out the cat-food tins for recycling or putting down some fresh sawdust for the hamsters. It has to be a team effort! Remember – a family pet is just that, a family pet!

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OUR TOP PICKS for Summer Reading You can’t beat a good book to curl up with either before bed, on the beach or on a picnic blanket in the garden. Here’s a few top picks that you can share with your kids – a great way to open up subjects that they may want to share, too. YOU CAN’T CALL AN ELEPHANT IN AN EMERGENCY Patricia Cleveland-Peck Illustrated by David Tazzyman (0-5 years) ABOUT THE BOOK - An elephant firefighter? A traffic cop sloth? A paramedic chimpanzee? What a catastrophe! In case of emergency, you’d do best to avoid ALL of these creatures. Find out why in this fun picture book filled with the most unlikely rescue attempt – it’s a firm favourite with the under-five age group (and all of us at Family First!) Nee-nar! Nee-nar!

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THE WORST CLASS IN THE WORLD Joanna Nadin Illustrated by Rikin Parekh (7-9 years)

We love this brand new, laugh-out-loud young fiction series from bestselling author Joanna Nadin. It’s full of fun illustrations and includes two madcap adventures in one book - just right if your kids are ready for their first chapter books...

teacher’s shoes or for Bruce Bingley’s rat to escape. These things just happened even though they had a FOOLPROOF plan. You see, 4B may be the WORST CLASS IN THE WORLD, but you wouldn’t want to be anywhere else.

ABOUT THE BOOK - According to head teacher Mrs Bottomley-Blunt, 4B is the WORST CLASS IN THE WORLD. She says school is not about footling or fiddle-faddling or FUN. It is about LEARNING and it is high time 4B tried harder to EXCEL at it. But Stanley and Manjit didn’t LITERALLY mean to make their whole class sick with homemade biscuits. And they definitely didn’t LITERALLY mean for Manjit’s dog Killer to eat their

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The time will come for each of the Austen girls to become the heroines of their own stories. Will they follow in Jane’s footsteps? Witty and sparkling – we think this is a perfect read for 12 years and older… oh the age-old drama of finding the perfect partner!

THE ENIGMA GAME Elizabeth Wein 12+ years

KID NORMAL AND THE FINAL FIVE: KID NORMAL 4 Greg James & Chris Smith

THE AUSTEN GIRLS Lucy Worsley 12+ years

Illustrated by Erica Salcedo 9-11 years ABOUT THE BOOK - In a top-secret school for kids with super powers, it’s hard being the only ‘normal’ one – that’s what Murph Cooper thought before he became part of the Super Zeroes! Kid Normal and the Super Zeroes used to save the day in secret. But suddenly everyone knows who they are. Oily villain Nicholas Knox has told the public that superheroes are dangerous. He wants to lock them all up and take over the world! *Cue evil cackling* Murph must expose Knox’s evil plan, or the world of heroes is doomed forever! (I know – we’re super excited too!)

ABOUT THE BOOK - Set in Windyedge

Airfield, Scotland, during World War II, this is the story of Louisa Adair. Newly orphaned and shunned for

her mixed-race heritage, Louisa has come here to the edge of the world

to look after an old lady with a dark

past. Jamie Beaufort-Stuart is a flight lieutenant whose squadron is posted ABOUT THE BOOK - Television

historian Lucy Worsley, explores the life of Jane Austen from the perspective of her nieces Anna Austen. Anna has always been told she must marry rich. Her future depeds upon it. While her dear cousin Fanny has a little more choice, she too is under pressure to find a suitor. But how can either girl know what she wants? Is finding love even an option? The only person who seems to have answers is their Aunt Jane. She has never married. In fact, she’s perfectly happy, so surely being single can’t be such a bad thing?

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to the airfield over winter. Ellen

McEwan is a young woman held

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When the means to change the course of history falls into their hands,

how will they use it? And when the

enemy comes looking for them, who

will have the courage to strike back? Exciting? Absolutely.

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Avoiding the Fall-Out of Family Fall-Outs! Wellbeing coach, Puja K McClymont, shares some insight on how to transform that family row into a healthy place to understand each other...

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, to speak up when you are unhappy, otherwise something more volatile if the conflict entails the raising of voices and not listening.

BEST INTENTIONS

When we become parents, we tend to make a few vows that often end up being unrealistic. We vow to be different from 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;

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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.

You know that shouting is not going to get your argument resolved

MANAGING STRESS

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.

LIVING BY EXAMPLE

As parents, we naturally want to lead by example for our children but www.FamilyFirst.co.uk

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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. 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.

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

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

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 angerfuelled reaction which leads to raised voices.

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.

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.

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 www. franklycoaching.com for more.

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LEE VALLEY REGIONAL PARK

YOUR NEXT STOP THIS SUMMER Looking for somewhere to recharge as we all emerge from lockdown? Lee Valley Regional Park has it all – we’re jam packed with glorious open spaces, wildlife-rich nature reserves, immaculate gardens and world beating sports venues. We’ve got miles of surfaced pathways perfect for walking, running, cycling and pushing buggies! Exploring couldn’t be more fun with nature taking centre stage in 26 miles of award winning park which stretches from the Thames, through east and north London out to Essex and Hertfordshire. You can discover your wild side with riverside trails, nature walks and a host of different landscapes giving you every chance to become a great outdoor adventurer.

Plan your adventure today! visitleevalley.org.uk

We’ve been providing unique experiences for explorers, nature fans and sports enthusiasts for 50 years. We’re doing our best to get everything open but, of course, we’re making sure we can do it all safely. Check visitleevalley.org.uk to see which of our great sport and leisure venues are open as we all try to shake off lockdown. If you can’t book something straightway, you can buy someone that special gift with experience vouchers available and now valid for 24 months. And if you’re looking to get away, try a family staycation of one of our four campsites. We’ve got a range of accommodation from a back to nature Bear Grylls style campground to luxury lodges, and everything in between, this could be just what’s needed with a bit exploring thrown in.

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Get out and about (or don’t) this weekend!

The weekend is finally here and there are plenty of exciting things to explore that suit every budget and every mood… Plant your own…

Avocados, lemons, dates, mangos, tomatoes – save a pip from any fruit that you recently ate and google how to plant it. You’ll need a jam jar (because it lets in more light), some potting soil and your seed of choice. Bean plants grow quite fast, so why not try growing your own beanstalk …

Show your kids…

Something you did when you were a child … like skipping with a rope, hopscotch or playing the recorder (really badly) or teach them a song you sang in the school assembly … anything that shows your kids (and reminds you) that you were the same age onceupon-a-time.

Go nature spotting…

We’re thinking dragonflies – because they are pretty awesome and even pre-date dinosaurs (we know – that’s amazing, right!). Birds, ladybirds, worms, bumble bees (you might spot some carrying little bags of pollen) and grasshoppers – those cute little bright green ones with the huge eyes!

Try out …

A new game – a card game or a board game. Anything that means that phones and screens are packed away and you’re all sitting

at the table together (why not try Monopoly).

If the weather’s not great… Forage through the cupboards and bake things using the random ingredients you find. If that’s a little too crazy, then try baking your own bread. Why not? Yes, it sounds random but there are plenty of basic recipes that include flour, water, oil, salt and a little yeast. Get some dough on the go and why not get creative by adding seeds to the mix. Then watch the dough rise and the children’s amazement at how the yeast makes it grow.

Learn how to …

Roller skate. Do a handstand? A cartwheel? A forward roll? Okay so this might be a bit of a tall order but trying anything you did as a kid, with your kid, helps you enjoy time together a little bit more. Let your children teach you something that they learned at school and give it a go. Take turns and mirror their dancing – let them be the boss and give the instruction. You might surprise yourself (take it easy with the backflips, we’re not as young as we once were!).

Have fun!

Check Out: our wildlife feature on page 13 www.FamilyFirst.co.uk

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Adventures close to home

Sunshine, good weather and the holiday season … the perfect time for children and adults to enjoy outdoors life and spend some quality time together. The benefits of nature and outdoor life are widely proven by scientists and doctors.

n these times of screens and artificial lighting, spending time outdoors is more important than ever, so our little ones can grow healthier and happier, while exercising, playing and spending some quality time together as a family.

A HEALTHY START…

It is known that being in contact with nature has a positive effect on our health. But physical activity has an even more important role on our well-being; especially while growing up. The sooner children exercise and feel the benefits of an active lifestyle, the more chances they will have to grow into healthy and happy adults.

FUN CLOSE TO HOME

Long working hours added to the daily commute, do not leave much free time left to plan outdoor activities together with our children, most of our free time is restricted to the indoors. However, there are many options to enjoy some fresh air while keeping children active. One of the most popular and effective ones

is to build a climbing frame in the garden. This will provide you, not only with a great space for your children to play, exercise, have fun and be active, but also with an entertainment option that can involve the whole family.

CLIMBING FRAMES IN THE GARDEN

Chris Murphy, owner and Managing Director of Dunster House, understands the importance of providing parents with an option to keep their children happy and entertained, while keeping an eye on them, “It’s important to have an option so children can play and exercise at home. It not only helps parents to reconcile work and family life, but is also the perfect opportunity to help children be active and spend more time outdoors. This is why we’ve designed a range of high-quality climbing frames that will fit beautifully in any garden.” In the fast-paced world we live, we tend to fall into easy and comfortable options that lead to a sedentary life

style, which is frequently combined with fast food routines and snacks full of harmful cholesterol. This is why providing children with the option to exercise, instead of being indoors with consoles, will help to keep their veins and arteries healthy, as well as lower their blood pressure, strengthen their lungs and, more importantly, reduce the levels of blood sugar that are linked with illnesses such as diabetes.

LONG TERM BENEFITS OF ACTIVITIES

Giving a climbing frame to children means you are not only

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gifting them with an amazing play area where their fantasy will run wild, while living unlimited adventures in your back garden, you are also providing them with a resource that will take them away from a sedentary lifestyle.

Sometimes we forget about the importance of having an active life, especially in children’s development and we rely on the comfortability of console games, that are everything but beneficial Chris Murphy, Dunster House

Monkey bars, swings, slides, climbing walls… Running and exercising are not just fun activities that build confidence, but also activities that help kids test physical boundaries and strengthen their muscles. The heart, like any other muscle, becomes stronger and more efficient with exercise. Physical activity also helps to strengthen growing bones and prevent weight-related problems, helping the body to grow up with a stronger heart.

HAPPY PARENTS, HAPPY CHILDREN

Being active during play time also boosts our levels of serotonin. This is a hormone produced by the body known as the “happy chemical”, due to its important contribution to our wellbeing and happiness; it also has an important role in regulating appetite, sleep and memory, which is vital for all of us, especially for children who are growing and learning all the time. So, with the sunny season here, there is little excuse for your children to be indoors playing with game consoles, phones and computers; or watching TV, away from their families – why not www.FamilyFirst.co.uk

embrace outdoor adventures and creating memories together as a family instead?

Find more information at www.dunsterhouse.co.uk. For a wide range of climbing frames for every garden and lifestyle. Dunster House has sites across England, including Bedford, Basingstoke, Flixborough, Warminster, Faversham and Liverpool. The timber specialist is committed to creating new products to complement outdoors living all year round. Climbing frames are a firm favourite with families alongside the Log Cabin range, that allows kids to have an extra space open to the garden that can be converted to a play room.

For further reading on healthy living visit…. www.nhs.uk/live-well/exercise/ exercises-for-strong-bones/ www.medicalnewstoday.com/ articles/232248#function www.kidshealth.org/en/ parents/exercise.html

Author: Candela V. Silva

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Everyday top tips for a hygienic, happy home. Hygiene in your home has never been more important but when it comes to keeping your house free from germs, it can seem like an overwhelming task. Pets, children and other family members can make cleaning a real struggle but the good news is, just a little bit of time every day can help stop the spread of bacteria and keep your home healthy. But where do you start? As an all-purpose household towel used to tackle even the toughest of tasks, Regina Blitz’s top tips can help keep germs at bay and the chaos under control. FOCUS ON HYGIENE HOTSPOTS It’s important to look after the areas in your home where bacteria can breed, not just the places that look dirty. The bathroom is an obvious room which needs more attention than most, in particular the toilet, as well as any switches, banisters

and handles throughout your home. Technology is also an area easily forgotten - mobile phones, tablets, remote controls, smart watches and keyboards - often get used by unclean hands so make sure to give these items a wipe down every day. Damp cleaning sponges and cloths can be a breeding ground for harmful bacteria and can easily spread germs around your house. Make sure you clean these regularly on a hot wash cycle and leave them to dry, or use a high quality disposable household towel such as Regina Blitz. Its thicker size means you’ll need fewer sheets to Blitz your house. Lastly, don’t neglect food preparation areas such as kitchen worktops and chopping boards. Wipe these down every day with an antibacterial spray suitable for the material the surface is made from and an absorbent household towel sheet to keep your kitchen sparkling clean.

MAKE A HABIT OF IT Make good hygiene a habit in your home with these simple steps: z Leave your shoes at the door when you come home to prevent outside dirt being transferred inside. z Clean food spills in a Blitz as they happen to prevent stains and stubborn, dried-on mess. z Good handwashing has never been more important, but it’s essential that you’re not using a dirty towel or tea towel to dry them on. Wet hands can transfer germs more easily so dry them thoroughly with a clean towel or sheet of strong household towel for complete peace of mind. z Wash your towels every three to four days at 60 degrees to help eliminate germs and bacteria. z Take control of your fridge by washing surfaces weekly with warm, soapy water and then wiping dry with a super-sized sheet of Regina Blitz. z Keep kids’ toys germ-free with a regular clean, either in the dishwasher, washing machine or with hot soapy water. z Studies show there is more E.coli in a kitchen sink than a toilet so it’s essential to disinfect your sink every day. Use an antibacterial spray to clean food debris away then wipe down with a sheet of extra large Regina Blitz.

HANDY HACKS Keep fruit and vegetables fresh for longer by lining your fridge drawers with a sheet of household towel to absorb the moisture. It also makes it easier to clean! When you haven’t got a napkin handy, grab a hygienic sheet of Blitz to catch any messy spills. Windows and glossy surfaces can be a magnet for fingerprints so keep a roll of Regina Blitz in your cleaning toolkit to help buff surfaces to a streak free shine. With BBQ season finally here it also brings potential for mealtime mess. Regina Blitz’s sheets are 70% larger than standard household towels making cleaning fat and grease a breeze. It’s also strong and reliable so you won’t have to worry about it falling apart in your hands. EMBRACE THE HAPPIMESS Whilst daily cleaning can sometimes feel a burden, it’s important not to worry when it comes to your family’s messy moments as they’ll be making lasting memories at the same time. Messy play, arts and crafts, baking and muddy walks - it’s what memories are made of so don’t fret the clean-up. From use in the kitchen, mopping up spills to giving a helping hand to the messiest of paint jobs, Regina Blitz is the ideal choice for the biggest of clean-up operations! So if your house does descend into chaos and your kids and surfaces are covered in mud, don’t worry. Blitz is on hand, so forget the stress and enjoy fun, memorable moments with your family. Its high absorbency, unique embossed sheets and solid strength is versatile for use inside and outside the home and, with more sheets for added convenience, it’s great value for money too. So don’t just clean it, Blitz it! For more details visit www.regina.uk.com or follow us on Facebook @Regina.eu.uk.

DID YOU KNOW REGINA BLITZ NOW FEATURES PAPER PACKAGING? With an untiring devotion to people’s quality of life, manufacturer Sofidel knows its products are so much more than just paper. It is committed to reducing the use of conventional plastics in its products by 50% by the year 2030 and thereby eliminating 11,000 tonnes of plastic released onto the market every year. In order to reach this goal, Regina Blitz now features paper packaging which can be easily recycled at home. With many other household towels continuing to use plastic wrapping, Regina Blitz is always considering its environmental impact on future generations and how this can be improved.

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Soil Science! Ever wonder what’s going on underfoot while you’re out enjoying nature? There is an entire ecosystem alive in the soil!

tunnels that break up the soil and improve drainage, making it easier for plants to grow.

SOIL IS A FILTER. SOIL IS A GLORIOUSLY GRUBBY MIXTURE…

Of organic and inorganic matter. Organic matter is anything that comes from living things. Fallen leaves, grass cuttings and animal droppings are all examples of organic matter. Inorganic matter is made up of non-living substances. Pebbles and rocks are inorganic, but soil also contains tiny inorganic particles of things like sand, silt and clay.

so next time an adult moans about the dirt on your clothes, you can tell them how important it is! Soil is amazing for many reasons. It is a life-support

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machine. It provides plants with the water and nutrients that they need to survive and grow. We need soil to grow the crops that feed us and that feed the livestock we eat.

It doesn’t only store water. The tiny particles in soil also help to cleanse water of harmful chemicals and pollutants. When plants grow in soil, their roots form tangled networks that help to stabilise the soil and bind it together. This helps to prevent erosion and flooding.

SOIL IS A HOME.

It’s teeming with living things, such as bacteria, fungi, like the toadstool Fly Agaric and worms. These underground marvels work hard to improve the quality of the soil. Bacteria (above), for example, convert nitrogen in the air into soil-based forms of nitrogen that plants can use for growth. Fungi help to break down fallen leaves and dead animals, releasing nutrients into the soil. Earthworms (below) dig

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MAKING YOUR MINI WORMERY

Worms are the unsung heroes of the underground. They break down plant matter, churn up the soil and enrich the earth with their droppings. Find out about their vital recycling role by making them a temporary home. Plant pot Paints and a brush Plastic bottle Scissors and sticky tape Soil and sand Grass clippings and a few pebbles (optional) Two or three worms (be kind when transferring these from the soil into their new home) Newspaper

Brighten up your plant pot by giving it a lick of paint! You could even paint a sign saying, ‘WORMS LIVE HERE’. Leave it to dry. Using the scissors, cut the top and bottom off the plastic bottle to create a see-through plastic tube. This can be tricky so you may need adult help. Be careful! The edges of the tube might be sharp.

Soil is amazing for many reasons. It is a life-support machine. It provides plants with the water and nutrients that they need to survive and grow. We need soil to grow the crops that feed us and that feed the livestock we eat.

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DID YOU KNOW?

The Giant Gippsland earthworm of Australia can grow to over 2m (6ft) long.

HOW TO MAKE YOUR MINI WORMERY

Place the tube in the plant pot so it stands upright. Fill around the outside of the tube with soil to make it more stable. Now fill the inside of the tube with alternating layers of sand and soil. Earthworms like to live in damp earth, so sprinkle each layer with a bit of water. The soil layers should be about the width of your thumb and the sand layers should be a little thinner. Leave some space at the top of the tube to add in the grass cuttings. Earthworms feed on living matter, so the grass will provide them with food.

With the grass in place, go outside and find some worms. They’ll be hiding in the soil. If you can’t find them, try soaking the ground with a hose for 10 minutes. This will help to bring any earthworms up to the surface. These are living creatures, so handle them with care.

Add two or three earthworms to the top of your wormery, and watch as they bury down into the soil. Worms live in the dark, so wrap the newspaper around the tube and fasten it with a piece of tape. This will make it dark and encourage the worms to visit the edges of the tube where you can see them when you remove the paper cover.

Put the wormery in a cool, dark place and check it each day. Watch how grass disappears and the layers get mixed up. Record how long it takes for the grass to disappear. Make a note in your science journal. After a few days, return the worms to a safe place in the garden. You’ll find more interesting facts about nature and the creatures around us in The Pocket Book of Garden Experiments by Helen Pilcher, published by Bloomsbury https:// bit.ly/2XyioWg

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†

* Nielsen ScanTrack Data, Sun Protection (Client defined), UK (GB Total Coverage & NI Multiples), 52 we 03.11.18 (Copyright © 2018, Nielsen) † 5in1 sun protection refers to NIVEA SUN Protect & Moisture Range

Stay safe in the sun by making sure you apply sunscreen every morning before heading outside.

Protect your shoulders, chest and back by wearing a t-shirt while out in the sun. These areas of the body are often prone to sun overexposure so try to limit the amount of sun they receive and try to wear clothing with a close weave to provide the most protection possible and stay safe in the sun.

Reapply your sunscreen if you've been sweating or have gone swimming, as even the most water-resistant sunscreens will need a top-up if you're to stay safe in the sun.

Use a wide brimmed hat such as a bucket hat to protect your face, neck, and ears.

We know that UV rays can damage your skin, but it also damages your eyes and can hurt your vision if you don't take the proper precautions to stay safe in the sun. UV rays come from the sun but they are also reflected back into your eyes from the ground, water, snow, sand, and other light surfaces. This is why it's important to wear hats and polarised sunglasses that have been carefully made to keep your eyes safe by absorbing the UVA and UVB rays.

Seek shade whenever possible - this will not only protect your skin but it will also help to cool you down on a hot day, and help to prevent other sun overexposure feelings of illness. Babies & toddlers should always be kept in the shade where possible as their skin is extremely delicate and vulnerable to sun damage, so even with sunscreen for your baby, keeping them out of direct sunlight as much as possible is important.

To protect your lips use a lip product with SPF in it.

When your body is hot you begin to sweat, which allows your body to cool off efficiently by evaporating so that you don't overheat. This causes your body to lose vital fluids at a much faster rate than it normally would and if you aren't replenishing these lost fluids, you may become dehydrated which can lead to further problems such as heat stroke. That's why it is vital to drink lots of water to stay safe in the sun.

The sun is at its strongest between 11am and 3pm in the U.K. so try to limit your exposure at these times and spend some time indoors instead if possible. If you must be outside, ensure that you wear sunscreem with higher SPF. That includes wearing sunscreen with a higher SPF at these times, adding an extra layer of clothing to give you extra protection, and drinking more water to make sure you stay hydrated.

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Fun at the BEACH...

ever been to Devon? Having two coastlines which vary enormously in character means that Devon’s beaches are beautiful, characterful - and numerous… scope the options and find the perfect beach time adventure for you and your family… FAMILY-FRIENDLY Many of Devon’s beaches have won awards for being great places for kids to do what kids do - muck about and have fun. With long stretches of sand, sheltered clean waters, good facilities and often rock pools aplenty, they’re a great place to spend a day.

Recommended familyfriendly beaches Woolacombe: miles of soft

sand, with attractions on the beach including great oldschool swing boats. Facilities nearby include food and drink, ice creams and toilets.

Dawlish Warren: a sand-

dune backed beach with entertainment and facilities for people of all ages Paignton: a sandy beach with safe swimming and lots of activities to enjoy

Westward Ho!: this long sandy

beach is right next to the village, with attractions, kiosks, food and drink and toilets within easy reach.

DOG-FRIENDLY Dogs are welcome on most of Devon’s beaches, some totally without restriction, and some with a few requirements in terms of area or time of year - just check out the rules before you go.

Recommended dogfriendly beaches

Beesands Beach: welcomes pets all year round. Free car parking nearby Salcombe North Sands:

welcomes pets all year round. Good, safe swimming Saunton Sands: welcomes pets all year round. Dogs enjoy exploring the dunes Instow: welcomes pets all year round. Also has dunes, which dogs love

QUIET & SECLUDED For every large popular beach there are 10 ‘secret’ ones just around the headland ... tucked away and peaceful, you can be the only one on a beautiful Devon beach if you’re lucky.

Recommended secluded Devon beaches Greencliffs: this pebbly beach

just round the headland from Westward Ho! in North Devon isn’t accessible by car – but is well worth the walk along the South West Coast Path

Crow Point: head towards

Braunton then follow the signs to this secluded beach that’s backed by dunes

WestwardNess Cove Beach:

nestled between beautiful red cliffs, this beach is reached via an old smugglers’ tunnel WestwardFishcombe Cove: a small shingle beach in a peaceful little cove that’s protected on all sides by tall red cliffs

ACTIVE & PUMPING Devon’s also known for its great surf and watersports - some of our beaches are known for being great for beginners, whilst others are best for those with more experience.

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Recommended surfing beaches Bantham: picks up any

available Atlantic swell travelling up the English Channel and is a spectacular setting Croyde: this famous surfing

beach is very popular, but some experience is needed as the waves can be big

Woolacombe: a good surfing

beach for beginners

Putsborough Beach: in a

sheltered spot, Putsborough can offer fun waves when it’s too windy or rough elsewhere

If you plan to go swimming or surfing, check the water quality before travelling. Check the weather forecast and dress appropriately, ie bring sun cream, sun glasses and refillable water bottles or warm clothes and sensible shoes. If you’re travelling alone, tell someone where you are going and a rough idea of when you’ll be back. Stay local, visit your nearest beach rather than travelling long distance.

If it isn’t possible to maintain 2m, leave and come back another time.

WHEN YOU’RE AT THE BEACH… Obey all signs and follow the advice of lifeguards or any tide times that have been published. Make sure to keep 2m apart

Be sensible, don’t go too deep into the water and don’t push your limits to help protect the emergency services.

WHEN YOU’RE READY TO LEAVE…

from other beach users, even when you’re in the water.

Take everything you brought with you home or dispose of it in the bins provided. If you see any rubbish, please

As restrictions start being relaxed, you might be tempted to head to one of Devon’s beaches, so here’s a handy guide to help you maintain social distancing and enjoy the coast safely.

pick it up and help keep Devon’s beaches beautiful! When you arrive home, wash your hands and change your clothes, make sure to wash anything you took to the beach as soon as possible.

For more information on going out and about in Devon, visit: https://www.visitdevon.co.uk/

BEFORE YOU SET OUT… Follow the Government advice at all times. Before you leave, make sure to check whether the beach and its carpark are open.

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HOME Sweet Home Why we Brits love a holiday in Great Britain

side from lockdown placing a spanner in the works of this year’s holiday plans for all of us around the globe, and the fact that avoiding non-essential travel may be something that we look at to guide our future travel plans. Some of us may decide to jump on a plane the first chance we get and travel to the most exotic of destinations, others may embrace the opportunity of exploring locations closer to home. It’s easier to appreciate the allure of the local park when it feels like a distant memory. Domestic tourism, also called a ‘staycation’, is defined by the tourist board VisitBritain as residents of Great Britain taking trips of one or more nights away from home, within Great Britain, and it turns out that we Brits are pretty good at it.

reason for people to take trips in Great Britain. So why are people staying closer to home for their well-deserved breaks rather than travelling abroad?

WHY WE HOLIDAY CLOSER TO HOME

In 2018, the number of domestic visits was over 50% higher than the number of foreign trips and the popularity of staying home rather than going abroad has been attributed to several reasons: The fall in the value of the pound. It can be an expensive business travelling overseas, especially if you are a family of four or more. The travel website, Lonely Planet found the cost of travelling abroad was expected to become more

expensive, with the effect that more people are choosing to stay in the UK. The average cost for a couple to travel abroad would be £987.50, compared to £574.10 to stay in the UK (found in a survey by the website VoucherCodes). Double that if you’re not leaving the kids with their grandparents while you’re off exploring the new culture, drinking poolside Mojitos and wondering whether the kids are going to bed on time.

Domestic tourism, also called a ‘staycation’, is defined by the tourist board VisitBritain as residents of Great Britain taking trips of one or more nights away from home, within Great Britain, and it turns out that we Brits are pretty good at it.

THE STAYCATION NATION

Staycations are in fact so popular with Britons, that a 2018 Travelodge study concluded we are a ‘staycation nation’. Domestic tourism outweighed foreign trips in 2018, but the total number of trips to home destinations dropped compared with trips taken in 2017. Tourism data is recorded according to why people travel: for holidays, to visit friends and relatives, for business, or for other reasons. From 2000 to 2018, holidays have consistently been the most popular

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Domestic tourism outweighed foreign trips in 2018, but the total number of trips to home destinations dropped compared with trips taken in 2017.

Heatwaves are making the difference. With the weather becoming warmer, there has been less motivation to sit for hours on a plane trying to entertain kids and then struggle your way through ‘por favorés’, ‘grazies’ and “babe – what’s the Spanish word for ‘nappies`?”... The higher temperatures have encouraged people to stay local for holidays. According to The Sykes Staycation Index 2019, more than 1 in 10 had planned to holiday in the UK in 2019 because of the warmer weather. Brexit also influences our travel decisions. A poll by Travelodge found that 58% of respondents have chosen to have their holidays in Great Britain due to ‘Brexit uncertainties’. Not knowing whether we’ll need visas or what the feeling is like on the ‘other side of the pond’ can make us want to stay in our comfort zones, and let’s face it, also support the local economy by spending locally too.

MAKING THE MOST

We often overlook great destinations that are closer to home, because well a holiday has to be on the other side of the world right? Not so. The reality of travelling with a young family is that it’s easier to pack for a shorter journey and still feel the benefits than if you’re travelling for hours facing delays and cranky overtired kids. See what’s available within

a two-hour travel radius of home: It’s a godsend when you don’t have a huge return journey or are not stuck in traffic for hours, so see what local treasures are close enough to warrant a couple of nights away but a little bit too far to manage as a day trip. You’ll come back feeling refreshed without the mileage. It doesn’t have to be a two-

week break: When you’re travelling closer to home you can explore local villages, beaches, campsites and hiking routes without needing to book time off work. Maybe a long weekend is just what you need to bond with the family and get a fresh perspective of the day-to-day. Set up camp in the garden: It

doesn’t get closer than that, but honestly, if the weather is great then the kids will just love you all sharing the same space, cooking on the camp fire and the plus side is that you can nip indoors to use the facilities!

To find out more https://bit.ly/2z7NR7C

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Get Kids Moving Like Superheroes! With children at home for the summer, we have a brand-new idea on how to make sure children are entertained, keep an active and healthy lifestyle whilst connecting with their favourite Superheroes!

pawning from a 20-year friendship, best friends Blair Dreelan and Glenn Higgins from London, England created GET KIDS MOVING, originally meeting as part of a boyband where they toured internationally before returning to the UK to pursue different paths.

Blair continued to work in music, becoming the lead singer of 90s world famous boyband, East 17 before moving into management where his roster includes: global pop star HRVY (Virgin EMI Records/Capitol Records), Loren Gray (TikTok/Capitol Records), Union J (X Factor) and Bars and Melody (Britain’s Got Talent Golden Buzzer). Glenn pursued health and fitness, becoming a qualified personal trainer and nutritionist and set up his own one on one gym and company: GH Fitness. He has since established a set of highprofile clients including British

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rugby player Thom Evans (London Wasps) and global superstar X Factor judge Nicole Scherzinger. Together they have developed the ultimate destination for kids to enjoy exercise from their favourite superheroes, film icons and idols whilst giving back to the community and most importantly they ‘GET KIDS MOVING’.

Children are encouraged to workout with Supergirl, Elsa, Harry Potter, Spiderman or complete The Avengers Training Academy! “We wanted a way to combine the things we love and work together but

most of all give back to the community, being in a boyband we spent years performing to young people at their schools and wanted to bring something fun to curriculum P.E and exercise for kids” - Glenn ‘The idea of combining Glenn’s love for cosplay and exercise for kids I thought was so genius from Glenn, so we started planning this a few years back and it really started to materialise. We get teachers, Mums and Dads from all over the world who have been reaching out saying how grateful they were for this during quarantine.’ - Blair Being both incredibly community conscious and with the ethos of the whole project being about motivating kids, Glenn and Blair have decided that they will donate all proceeds from GET KIDS MOVING YouTube to the real superheroes - the NHS - during Covid 19. “Glenn and I both decided that as the YouTube channel was growing, we wanted a charity element to support and www.FamilyFirst.co.uk

Sport 4 All - ISSUE 06

give back to the world and community. We have now decided to donate all proceeds from GET KIDS MOVING YouTube to the NHS ‘The Real Superhero’ at this time working hard to change our world and help through Covid 19” – Blair & Glenn Glenn and his team have created workout style videos for children to complete with their favourite Superheroes and idols. Children are encouraged to workout with Supergirl, Elsa, Harry Potter, Spiderman or complete The Avengers Training Academy! To ensure your family is keeping a fit, balanced and healthy lifestyle you must ensure adequate exercise is taken. Not only does exercise help children concentrate better, but it builds a positive connection with their minds and bodies whilst building on their imagination. Working out with superheroes ensures your children can connect with their favourite superheroes and idols whilst having the chance to explore dress up and play. As many families have been entertaining children with films, TV series or games online, GET KIDS MOVING offers the chance for you to reassess what screen time means to your family. You can build a positive connection with screen time if screen time means you are using it as a guide to help you retain a fit and healthy lifestyle. GET KIDS MOVING is a fresh and creative take on how to help the world ensure children are happier and healthier. The channel has attracted international attention from children across the globe completing workouts such as The Dark Knight Workout, Star Wars JEDI ‘Light Side’ Workout, Star Wars SITH ‘Dark Side Workout’, The Joker Workout, Supergirl Workout and Harry Potter ‘Book of Spells’ workout.

their buggies, or encouraging adults to stand up and move frequently, people of all ages need to increase their movement. “This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill. With families in lockdown, teachers and parents submitting pictures online of their pupils and children completing the workouts. Families are increasing their movement all across the globe with workouts completed in far-away places such as North America, Spain and Australia! Workout with the whole family with fun, interactive superhero

workouts. The videos range from 3-9 minutes in length and are aimed at children of all ages ranging from 3 - 13 years old. Watch and find out more here:

https://bit.ly/2Nr8Dmn

WHY IT’S GREAT TO GET KIDS MOVING Movement can make your family feel happier Movement helps with weight monitoring and loss Movement is good for your muscles and bones Movement can increase overall concentration and energy levels Movement can reduce risks of chronic illnesses and disease Movement can help your skin remain healthy Movement can help with memory and focus Movement can help with relaxation and sleep quality

BUILDING ACTIVITY INTO YOUR DAILY ROUTINE:

According to the NHS people are spending more time sitting down than ever before. Whether it’s limiting the time babies spend strapped in www.FamilyFirst.co.uk

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Healthy Summer Skin for all the family

There are some easy ways to ensure we are taking care of our family’s skin and ensuring it is getting the treatment it deserves…

he skin is our body’s largest organ and a great indicator of the state of our overall health and wellbeing – showing signs of stress or good health. Regular sleep, a healthy approach to food and taking time to relax all reflect in the quality and vitality of our skin.

Vitamin D is crucial in many biological processes in our body including the absorption of calcium to maintain healthy teeth and bones You are what you eat

A balanced diet, rich in fruit and vegetables, nuts and seeds, with lean meats, wholegrains and pulses will ensure that your skin receives all the nutrients it needs to stay strong and healthy. Regular mealtimes in a relaxed setting are all helpful for healthy digestion which will be reflected in glowing skin. This will also give you a chance to get to know what’s

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normal for your skin and notice any skin-related allergies more easily, should they arise.

Allow your skin to breathe

Take a regular break from creams and lotions, especially when you are not in the sun, or exercising indoors to give your skin a chance to perspire and sweat out any toxins without blocking pores. This also gives you a chance to identify the type of skincare your skin needs and adjust more readily to cooler seasons or warmer weather. Regular exercise– anything from sprinting, and weight-lifting to a round of tennis or badminton in the fresh air to get your heartrate up and your circulation pumping will mean that oxygen is flowing more freely around your body, also energising your skin and giving it a healthy glow.

a healthy approach to dealing with stress reflects in the vitality of our skin

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Drink lots of water

As well as eating right and enjoying exercise, be sure to drink enough non-sweetened and non-caffeinated beverages and get your children into good habits too, also to support your teens through skin breakouts triggered by hormones. Herbal teas, water and juices in moderation. This will enable your skin to expel any toxins from the blood more easily and reduce the chance of blemishes. Help to retain your skin’s surface moisture too, by using a skincare product and routine that is especially suited to the needs of your skin. Use products that are gentle, especially on younger and more sensitive skin, to avoid any reaction to chemicals or rashes from a combination of different products. Well-hydrated (and nourished) skin is also less prone to cracking and retains a better ability to heal.

drinking lots of water and reducing sugar is a good way to help teens through hormone-related skin breakouts Take time to relax

Sound sleep works wonders for your skin’s natural capacity to heal. Quality sleep will give your entire body a chance to regenerate. Your skin and eyes will feel the immediate benefits of switching off from the stress of work, commuting, school runs, screen-time, school work and appointments.

A little sun goes a long way

A little exposure to the sun is very healthy and ensures that we get a

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

Sleep works wonders for your skin Once you have found the right balance it will be easy to see what your body needs to maintain good health by paying attention to the way your skin looks and feels. More on healthy diet choices here: www.nhs.uk/live-well/eat-well/

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Are you getting enough? We spend a third of lives doing it. It’s vital to our health and wellbeing. And yet we don’t always pay enough attention to why we need it!

he answer of course is sleep – something that every single one of us does without giving too much thought to just how important good sleep is to how well we cope with everyday life. 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 the body. Getting too little sleep disrupts all of that.

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! “There’s around two million children and young people suffering from sleep disorders

in the UK,” says Lisa Artis, head of The Sleep Council. “While we teach children about nutrition and ensure regular exercise is part of their weekly activities the third critical ingredient of a healthy lifestyle – sleep – is barely touched upon. Youngsters need to be taught a healthy lifestyle includes a good night’s sleep.” Sleep education is becoming increasingly important for parents – many just don’t realise the full impact lack of sleep can have on their children now, and in the long term. They need to reinforce good sleep behaviour i.e. not letting them stay up too late, sleeping wherever they want and waking in the night for snacks and attention. Plus, if their child isn’t getting enough sleep, chances are the parents probably aren’t either – causing more stress on the family.

The best way to determine if you’re getting enough sleep is to look at how you feel the next day. Being tired doesn’t mean you’ve not had enough sleep. However, if you feel sleepy, exhausted and unable to function then chances are you are not sleeping well. People go to huge amounts of time and expense to eat well and exercise regularly but without a good night’s sleep all that effort will be in vain. Sleep doesn’t just make us feel better, it can improve our health by decreasing the risk of heart attacks, www.FamilyFirst.co.uk

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Mistakes we might make as parents Like adults, children’s 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. 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

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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! 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 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-twelve year olds – 10 hours; and teenagers – around eight to nine hours.

Researchers also believe the brain performs actions vital to learning and memory during sleep Tips for Teens

There are several practical hints and tips for parents that may help a teenager with sleep problems. Talking over worries may well help to put them into perspective.

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Lisa Artis: “Sleeping difficulties commonly arise due to physical, mental and social changes taking place in a teenager’s life. The pressures of homework, exams, relationships with friends, social activities, part-time jobs and a host of fluctuating emotions can make it difficult for your teenager to relax at night. In addition to this, their natural sleeping cycle (circadian rhythm) may be out of balance, making it harder for them to fall to sleep at night and wake up early in the morning.” Try to impress on your teen the importance of sleep and the need for at least eight hours’ sleep on school nights. It’s worth reminding them that a good night’s sleep triggers changes in the brain that help to improve memory, meaning they’ll be much better able to remember what they’ve learnt the day before. Encourage regular exercise - 20 minutes three times a week will help. Suggest a reduction of caffeine intake (in fizzy, caffeinated drinks as well as coffee). Point out that eating too much or too little close to bedtime an over-full or empty stomach - may prevent sleep onset, or cause discomfort throughout the night.

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Try and get your teen into a going-to-bed-routine - suggest that doing the same things in the same order before going to sleep can help. Ensure a good sleep environment - a room that is dark, cool, quiet, safe and comfortable. Make sure they have a comfortable bed. It may be time to get a new one - and encourage him or her to choose it themselves. Don’t give teenagers hand-me-down beds. A good rule of thumb: if the bed’s no longer good for its first user it’s not good enough for a teenage child either. The proliferation of mobile phones and tablets means teenagers feel like they need to be in touch all the time but they also need to understand that ‘switching off’ and indulging in quiet time is really important and actually quite normal. Parents can help by limiting computer time and encouraging an electronicfree bed environment.

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

Sleep as adults While there is a general consensus that around seven to eight hours of sleep per night is the average, there is no one size that fits all so don’t get too hung up on the number of hours. Some of us cope far better on less, while others function better when they’ve had nearer nine hours. “It’s important to remember it is about the quality of the sleep you get, not the quantity,” explains Lisa Artis. “The best way to determine if you’re getting enough sleep is to look at how you feel the next day. Being tired doesn’t mean you’ve not had enough sleep. However, if you feel sleepy, exhausted and unable to function then chances are you are not sleeping well.” To ensure you experience good sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing you disturbed sleep. For example, making sure your bedroom is the right environment (cool, dark and quiet), that your bed is comfortable and supportive, looking at the lighting in your home, and avoiding foods and drinks that can hinder sleep.

Lack of sleep also impacts on weight, skin and what you eat.

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MAKE HOME-SCHOOL

COOL Suddenly the children are at home and families need to balance kids’ learning with mum and dad´s work commitments, as well as everybody´s well-being. These effective tips will help you get the most from your homeschooling and homework sessions...

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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 that 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 work-commitments tend to force children to study too much. Especially children in the primary grades differ in their learning levels and attention span. Experts recommend around two hours

TWELVE TIPS FOR LEARNING AT HOME These are challenging times for parents, teachers and children alike. We have overcome the first weeks of home schooling three children and put together 12 - non digital - commonsense practices for families that we found helpful to adjust to the current reality of learning at home.

MAKE SPACE FOR LEARNING Create a comfortable and quiet space dedicated to learning. This will ideally be a different set-up to where they 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

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all day in pjs is tempting. But children need normality and structure so keeping a routine makes homeschooling 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.

“The shift to online schooling already increases your child’s time with their devices, so keep additional use of screens to a minimum”

of learning in total a day for younger kids (reception 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 handson activities help to keep up the mood.

ENDORSE REGULAR BREAKS 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 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.

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

cognitive, language, physical, social, and emotional development. It 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.

DON’T FORGET THE (BRAIN) FOOD

GO OUT AND ABOUT

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.

“This might seem like a no-brainer, but hardworking brains need smart food options”

Make the most of any outdoor space. 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

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 radioplays is also a great way to stimulate fantasy and avoid staring at screens.

LET THEM PLAY Play is the most underestimated way of learning. Open free play, role play or good old board games help promote

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Sport 4 All - ISSUE 06

AUSSIE

CHAMP

SALISBURY GOES BACK TO SCHOOL It’s not every day that a British tennis Grand Slam champion turns up at your school to help run a P.E. lesson, but for the kids at All Saints CoE School in Putney, this was an experience they will never forget…

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ISSUE 06 - Sport 4 All

aving just touched down in London after a busy month in Australia, newly crowned Australian Open Men’s doubles winner, Joe Salisbury, took the time to revisit his old school where he grew up, to help inspire the next generation to get involved in the sport. Organised by the LTA, the event saw 60 lucky children given the chance to meet Salisbury and challenge him to a few points on his old playground. The 27-year-old was a pupil at the school between 1996 and 2001 where he showed initial promise in the sport before finishing his school education and eventually going on to University of Memphis in the United States. Now he’s one of the players on the LTA’s elite men’s programme at the National Tennis Centre, in Roehampton. He has risen rapidly up the ATP World Doubles rankings over the last two years, moving from outside the top 100 to a career-high of No. 4 following his Australian Open victory where he joined Jamie Murray as only the second Brit since 1934 to win the title.

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From his daily training routine to the feeling when he lifted the trophy, the pupil’s got a unique insight from one of Great Britain’s top stars from someone who was once sat in their very position The Grand Slam champion was cheered into the school’s Friday morning assembly by pupils where

he took to the stage to talk about his success down under and answer questions from children eager to find out about his life as a tennis player. From his daily training routine to the feeling when he lifted the trophy, the pupil’s got a unique insight from one of Great Britain’s top stars from someone who was once sat in their very position. The Putney local said: “It was amazing to be back at my first school after such an incredible few weeks in Australia. To see all the kids, get a chance to chat and play a bit of tennis with them was really special and it is just great to give something back. Hopefully it will inspire them to start playing, keep playing or just find their passion in whatever they love doing.” Steve Russell, Head of P.E. All Saints CoE School added: “To get the opportunity to have a hit with someone who is not only a Grand Slam winner but someone who played on the same playground as them was incredible for our children. What Joe has done is a great example to them of what you achieve if you work hard.” Cecily Berry, one of the pupils who took part in the session, said: “I love playing tennis so it was really fun to play with Joe. I had to concentrate hard to make sure I kept on hitting it back to him but I really enjoyed it.” Looking back Salisbury admits that earlier in his career becoming a Grand Slam champion seemed far out of reach and he almost considered quitting the sport all together. Having suffered with glandular fever in the past and having to spend long spells off the court, his story was particularly inspiring for a number of kids in the school that they can achieve their goals. When asked about Salisbury’s incredible story and what it meant for the pupil’s at All Saints CoE School, Theo Frost one of the www.FamilyFirst.co.uk

Sport 4 All - ISSUE 06

students said: ‘It inspires me and everyone here to know that we can achieve what he has, in the future.’ His classmate Hannah Daniels, followed up by saying: ‘I think he shows that when you think something is stopping you, you can push on and do it.’

WHERE TENNIS CAN TAKE YOU Whilst many kids will grow up with aspirations to replicate Salisbury’s fantastic achievements, they might be unaware of other paths available to develop a career in the sport. For tennis fanatics, becoming a coach can be a brilliant option to build on a keen passion for the sport. Tennis coaching is a rewarding career that gives you the chance to inspire people to play the game and empower them to reach their full potential.

LTA TENNIS LEADERS AWARD

For kids over the age of 13 with a keen interest in becoming a hot shot tennis coach of the future, the LTA’s Tennis Leaders Award gives an excellent foundation for the skills needed for the job. The programme is a perfect way to take the first step on the tennis career pathway which will allow the holder to support a local coach or committee with the day-to-day running of a tennis venue.

Hopefully it will inspire them to start playing, keep playing or just find their passion in whatever they love doing

To undertake the tennis leaders course students should speak to their sport co-ordinator, teacher or coach at their local venue. Find out more about getting involved in tennis and coaching at www.lta.org.uk. Keep up-to-date with Great Britain’s tennis stars throughout the rest of the 2020 season across the LTA’s social channels - LTA – Tennis for Britain on Facebook, Twitter (@the_LTA) and Instagram (@lta). Inspired to pick up a racket and get involved in tennis? Visit https://www. lta.org.uk/playcompete/lta-youth/ tennis-at-home/ for a host of activities and games kids can do at home during lockdown, as well as educational resources.

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BIKE TO SCHOOL WITH FROG BIKES CHILD SPECIFIC DESIGN EASIER TO LEARN ON

As our attitude to transport has been changed through unprecedented events this year, we are hopeful that this means the interest in cycling remains high and we continue to make better choices where possible. Frog Bikes has created a guide to cycling to school and explain why now is the perfect time to adopt life changing habits to support a healthy lifestyle.

WHY SHOULD YOU CYCLE TO SCHOOL WITH YOUR CHILDREN? 1. The average primary school child’s journey is 1.6 miles, this may not seem far but even a short, 10-minute cycle will get your child’s heart rate up and go towards the national recommended activity levels of 60mins per day for children aged 5-18. 2. We know activity is good for our physical health, it’s also great for our mental health. Mind - the charity for Mental Health, report that exercise can improve our sleep, release feel-good hormones; making us feel better and increasing our energy levels, reduce anxiety and stress, increase self-esteem, help us to connect with people and make new friends. 3. Sustrans national cycle campaign reported teachers have said that pupils who walk, cycle or scoot to school arrive more relaxed, alert and ready to start their day. 4. Cycling from a young age can increase road awareness making children safer when both walking and cycling around busy areas. It can encourage them to be more independent as they grow older and creates positive lifelong habits. 5. Parents can benefit too. A steady riding pace can burn an average of just under 50 calories per mile. This means a 2-mile cycle to school and then back again will burn close to an extra 200 calories per day. 6. It can be fun! Travelling to school by bike means you can even add a detour on the way home, via a local park in the summer months.

WHERE DO YOU START? 1. Plan the journey in advance and do a test ride at the weekend or in the school holidays so everyone is confident of the route. If possible select a flat route, avoiding busy roads or intersections. 2. Ensure everyone’s bike is safe and roadworthy. Are the tyres pumped up, brakes working and seat post clamp tight? Hold the front wheel between your legs and twist the handlebars to check they are secure and the bolts are tight. Make sure you fold away any parts such as kick-stands when you are ready to ride. 3. Decide upon suitable ‘cycling wear’ for your children so they understand these are the items they need to wear when cycling (no flip flops, long dresses / capes etc!).

4. Use a bike’s panniers or get a front bag or basket to carry items on the bike. Hanging bags from handlebars can make the bike feel very unbalanced and unstable and the bag is at risk of getting tangled in the front wheel. 5. Follow the Highway Code and teach your children the importance of being aware when cycling and how to stay safe on the road. 6. If you are walking and your child is cycling on the pavement encourage your child to slow down or walk when passing people. Position yourself next to the road to make sure they do not veer off into it. 7. If you are cycling in the road, position yourself behind, or to the outside of them where the roads are wide enough, to protect them from passing cars. It’s great if there are two adults, then one can ride at the back and one at the front to ensure no one is lost or left behind.

SAFETY TIPS 1. Wear light-coloured, high visibility/fluorescent and reflective jackets or vests to ensure to be seen on the roads.

MORE FUN TO RIDE

2. Make sure you have both rear and front lights on all bikes and test them regularly. 3. It is a good idea to ensure your child knows what to do if they become lost, perhaps give older children mobile phones when cycling without you so they can get in touch if they run into trouble. 4. Create a ‘Cycling Buddy’ Scheme - team up with other local parents who are confident cyclists or have been cycling the school run for a little while until you feel more confident. 5. Don’t ‘hug the curb’. There are many obstacles such as rubbish, potholes, uneven drain covers and often glass closer to the edge of the road. Stay a safe distance from the curb to ensure you have space to manoeuvre around any unforeseen dangers.

REDUCED Q-FACTOR

6. Ensure everyone is wearing a cycle helmet.

HOW CAN FROG BIKES HELP? Frog First Pedal and Hybrid Bikes are perfect for cycling to school. Our bikes are built with children at the centre of every design aspect: patented straight crank arms to allow for childrens’ narrow hips which also makes pedalling easier, a lightweight frame and child specific brake levers for smaller hands to brake confidently. All of our Hybrid Bikes come with mudguards included to keep uniforms clean on muddy days (at least during the cycle to school) and the frame has the option to attach pannier racks to make carrying school books and equipment a breeze. To learn more about the range or find your nearest Frog Bikes stockist, please visit www.frogbikes.com

ISSUE 06 - Sport 4 All

HEALTHY & HAPPY

WITH A great family sport, golf offers the chance for any and all members of the household to play together away from the hurly-burly of modern life and constant technology

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www.FamilyFirst.co.uk

Sport 4 All - ISSUE 06

N fairways where you are totally absorbed in healthy exercise and in beautiful natural surroundings, fresh air and wildlife, this is a game that encourages respect for playing partners at all times, and these partners can be aged from four to 104, with the handicap system allowing all abilities to compete on the same playing field.

PLAYING THE LONG GAME…

Golf, like many sports, has had to adapt in the spring and summer 2020 and we have been seeing more golf around the home… Fortunately, golf’s ‘short game’, the chipping and putting skills, has thrived on lawns, carpets, down stairs, upstairs, on linoleum, against garage walls and, all too often, through the legs of cats and dogs (who, though it’s not advisable, can’t help joining in these games as they do in all family activities, whether or not they’re invited!).

THE GAME WITHIN A GAME…

‘Drive for show, putt for dough’ is an old golf adage: it means that the ‘long game’ may look stunning in the hands of the top professional golfers but that all the great players – Jack Nicklaus, Seve Ballesteros, Nick Faldo, Tiger Woods & Co – have needed to be superb around the greens, from 20-yards into the hole. That’s how you win. Thankfully over spring and during the summer holiday season, a great many young golfers remained active, learning their sport at home, often with those putters or chippers in hand.

and stages golf’s iconic Open Championship, encouraged families everywhere to get creative through its #GolfatHome hashtag – to great effect on social media. Meanwhile, national children’s charity the Golf Foundation created the #LockdownKnockdown, a highly inclusive but imaginative challenge to keep youngsters and their families healthy, and full of energy, engaged in their sport – building targets and using their skills in any home setting that was available, from garden to kitchen floor. Supported by the charity’s ambassadors, Meghan MacLaren and Felicity Johnson from the professional

CREATIVITY OF #GOLFATHOME

Regular junior players have often been supported by their club PGA professional coaches with online coaching ideas and drills. The R&A, which governs The Rules of the sport

Ladies European Tour, and Graeme Storm, from the European Tour, who all filmed themselves taking part, this was the Golf Foundation’s most successful social media campaign ever, such was the draw of golf at home at this time. These ideas also produced plenty of examples where a unique family bond around golf practice has occurred, where parents and siblings new to the game have also been able to join in; so now – though our golf was found (much) closer to home – it has also reached a new audience via social media. Come the autumn, hopefully there will be a new generation of eagleeyed putters, and perhaps also new families trying a sport which is so good for you physically and mentally.

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E T S A T E H T

of NFD UN

no . s e i t s a n A

CAPRI-SUN© and the Pouch Shape™ are trade marks of the Capri-Sun group.

Sport 4 All - ISSUE 06

BOYS & GIRLS CAN THRIVE IN GOLFSIXES LEAGUE

The Golf Foundation reaches 500,000 youngsters a year through school, community and golf club, and all of its work is underpinned by offering life skills and promoting the health benefits of the game. Its most rapidly growing initiative is ‘GolfSixes League’, a new six-hole inter-club format for (mixed) teams of six. Squads of 12 boys and girls practise together with their PGA coaches before the weekend matches against other clubs, all played wearing coloured team shirts. The coaching build-up and togetherness has appealed to children and parents who experience this in football, rugby and hockey teams, but less so traditionally at golf clubs.

GAMES ABOUT FUN AND LEARNING

FUN FORMAT

It is attracting many young players and families to a new sport, with high numbers signing up as club junior members in 2019 (clubs taking part in England enjoyed a 49% increase in membership). More than 2,600 boys and girls from 233 golf clubs took part last year. Significant numbers, great for golf clubs who have struggled at times to break through to find new audiences to enjoy the sport. The family involvement has been critical. Research found that 59% of parents volunteered to help at league fixtures (38% of which were non-golfers); 88% of family members thought the format was ‘fun’.

A MINOR SETBACK

The GolfSixes Leagues were due to tee off in May, 2020, but due to the coronavirus this was not possible. However, thanks to substantial investment from The R&A and support from the European Tour going forward, and support from the four Home Nations, it is anticipated that when golf clubs can open again later in the year, there will be 484 golf clubs and 6,600 youngsters scheduled to take part for a new season in 2021. www.FamilyFirst.co.uk

Back in the summer, the Golf Foundation provided funding for hundreds of trusted club PGA professional coaches to keep up their coaching online in the home setting, while the Foundation shared tips, video clips, learning games and more on the charity’s Golf at Home page of its website.

READY TO GET BACK OUT THERE

While these imaginative ideas have been a hit with families, there are now so many boys and girls desperate to get out onto the golf courses again, to enjoy all that fresh air, and the mental and physical stimuli that a juniorfriendly, welcoming golf club can offer. The real winner for golf, and for families who know golf – or are new to the sport – is just that opportunity to be out in the fresh air together, enjoying the outdoors with a golf club in their hand. And who knows, perhaps we’ll be seeing a golden generation of genius putters on the greens after all that practice!

Putting a ball in an exactly straight line along grass, concrete, wood or carpet can be highly absorbing for all ages. Chipping a ball or other item at an assembled target can produce shrieks of delight when success is found. These fun, simple games mask the real practice benefit and mindful mental application. Players like Nicklaus and Woods will have spent thousands of hours putting and chipping. For them it provided plaudits and financial reward, for a child it provides an absorbing, healthy activity while also firing creativity, imagination and confidence.

HEALTH BENEFITS

The physical and mental health benefits can be immediate and long-lasting for every generation of your family, from child to Grandparent; where the family can play and learn together in the fresh air, with the birds and the trees your spectators. National children’s charity the Golf Foundation sums it up: that golf offers “Skills for Life, a healthy life and a game for life.” * Learn more about the Golf Foundation at www.golf-

foundation.org

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ISSUE 06 - Sport 4 All

6 STEPS to Knockdown the Lockdown The Golf Foundation is a national charity that creates life changing opportunities for young people. With a strong focus on teaching transferable life skills through its golf programmes, the Foundation has shared 6 ideas originally borne out of the idea to help families make the most of time at home due to lockdown, but are equally as effective for rainy weekends. Adapted from the Foundation’s new Unleash your Drive life skills workshop, these steps all encourage family involvement, in fun games which promote creativity, reflection and confidence – always practising golf, while learning some valuable skills that are transferable to everyday life.

Get creative as a family - encourage your children to design their own #LockdownKnockdown challenge (the Golf Foundation’s online home golf activity) using cans or toys in the garden or indoors, any implement as a golf club and any type of ball such as a beach ball, tennis ball (as long as it’s safe). Enjoy the moment creating your challenge and working together to build it. Please feel free to design your own skills tests or practice drills to suit all abilities.

Encourage your children to positively self-reflect - ask them what they enjoyed about their challenge or practice game. What would they do differently next time? Ask them at the end of every day to think of 3 things that they have done well. Use open ended questions that begin with ‘How’, ‘What’ and ‘Why’ to challenge your children and to get them to really think about the answer by creating a bit of silence that they need to fill.

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Sport 4 All - ISSUE 06

Help your children to ‘control their fizz’ (keep calm) - whether excited, nervous or agitated. Introduce this simple breathing exercise during your golf session – take a deep breath in for 3-4 seconds, hold for 3-4 seconds, and then breathe out for 4-5 seconds. Repeat this cycle 3-4 times and ask them to notice how much calmer they feel. Ask your kids where else could they use this breathing technique? In school in lessons, trying to work at home with lots of distractions around, when they’re feeling nervous or wound up? Practise this together.

young people to understand that ability comes as a result of working hard, it gives them inspiration to work hard in their practice.

Enjoy all your practice - remind your children (and yourself) to enjoy the moment and commit to the challenge. If it’s achieved too easily, it will become boring. It’s okay to work hard at a challenge or task, particularly for teenagers.

Stay active and connected - keep in touch with your local club PGA Pro wherever possible. Ask his/her advice on practice. The Golf Foundation is also sharing #GolfatHome

ideas with all families and PGA coaches. See our ‘Golf at Home’ page at www.

golf-foundation. org for games,

lessons and clips.

You will also see the hashtag #GolfatHome on social media created by The R&A, in which video clips and pictures are welcome of your great home practice scenarios. The Golf Foundation supports the Sport England #StayInWorkOut movement – there are some great ideas for fun activities at www. stayinworkout.org For all PGA Coaches, teachers and junior volunteers: if you would like to join an online training workshop on learning more about how to apply the mental toughness principles described in this article, please contact the Golf Foundation at: marketing@golf-foundation.org Stay safe, enjoy your golf at home: when we can get back to the fairways for regular golf in groups there will be no stopping us! * www.golf-foundation.org

“The Golf Foundation reaches 500,000 youngsters a year through school, community and golf club, and all of its work is underpinned by offering life skills and promoting the health benefits of the game”

Reward effort, particularly in primary age children - ‘trying hard’ is seen as more important than achieving the task in younger children so always congratulate your children on giving their best. Try not to praise talent or ability; by getting

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At our holiday club children get to take part in loads of fun arts and crafts activities, STEAM projects, indoor and outdoor sports, board games and more! Our committed, enthusiastic and fully qualified childcare team create a safe, welcoming environment for children to learn and grow.

Coming soon!

YMCA childcare serves children and families across Nottinghamshire, offering before and after school clubs at a number of school and community sites. Growth, friendship, and making memories is what YMCA childcare is all about. Children will take part in interactive sports, games and STEAM sessions (Science, Technology, Engineering, Arts, Mathematics), learning from experts in these fields through fun, creative, and hands-on projects. Our site s are Ofst e d registe red with ratings â&#x20AC;&#x2DC;go and abo odâ&#x20AC;&#x2122; ve!

Coming soon!

Book for September 2020

nottsymca.com 0115 711 7006

F a m i l y F e a t u re - I S S U E 0 6

Wordy Fun Have you ever been to a real farm and seen all the animals grazing and the different types of crops that grow there? That’s great – then you’ll be an expert at finding the words in this fun wordsearch, all about the farm. Grab yourself a pen and challenge mum, dad, grandma or your brothers and sisters to see who’s the fastest at finding the words. Have fun!

COWS HARVESTER CREEK BARN POND

TACK TRUCK TRACTOR CORN DUCKS

FARMHOUSE COLUMBINE WAGON FEED HAY

HORSES WHEAT PIGS GEESE CHICKENS

Play this puzzle online at: http://thewordsearch.com/puzzle/1639/

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FA M I LY F I R S T - S U M M E R 2 0 2 0

ISSUE 06 - Sport 4 All

More than Martial Arts 17-year-old Victoria Weiler shares her experience of the Chinese Kung-Fu style Wing Tsun (say it: wing chun) and after reading this, we at Family First agree that ‘the big fat panda’ might be on to something…

et’s talk martial arts. Are they just brutal fighting or much more? I’m a Wing Tsun-student, and have been training for seven years now, which is why I can honestly say that this martial art has taught me far more than self-defence training.

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TRAINING THE BODY

Wing Tsun teaches basic, skills useful for every day, such as balance, coordination and flexibility. Learning to be more attentive, developing my perception of situations, my timing, and my distance and spatial awareness, as well as the ability to ‘use my body as one unit’ are all skills that I have developed since beginning to train. My parents especially like the idea of me being able to defend myself when I am alone outside, so they were actually very pleased when I started. Once when I was at the train station alone, and a man started talking to me, a stranger, he needed help to know if he would be able to travel to a certain station with his amount of money.

I told him that I couldn’t help him, but he kept on talking to me and I was lucky that another younger man turned up and helped him. Even though he posed no real danger to me, the man came pretty close and I was starting to feel uncomfortable. I had the feeling that something was off and I was already checking out the nearby police station, thinking about how fast I could run or fight if he did anything. Being aware of possible danger seems to be less common – I notice people travelling by train are mostly unaware of how many people are around them, who they can or cannot see and who is doing what, which can mean that you are not aware of potential danger in your environment.

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Sport 4 All - ISSUE 06

SELF-AWARENESS

Even though I am a huge nerd, I never had any problems with bullying at school. Being able to defend myself, maybe not perfectly, but simply knowing that I could and would do something to defend myself if a situation called for it, caused a change in my behaviour. This simple knowledge, walking without being extremely afraid has a huge effect, and shows in your body language; and being self-aware and feeling self-confident, walking with confidence, is proven to make someone less of a potential victim. In a fight situation, confidence is knowing that it’s not about beating someone to within an inch of their life, but showing you won’t be pushed around. In a training situation you grow and learn - if something doesn‘t work out at first, but after lots and lots of trying, finally does and you manage to get your partner down to one knee because you are able to apply your training and to direct your strength the right way and in the right dose (instead of applying brute force).

“Imagine your superhero standing behind you, pushing or holding you whenever you need it” PERSONAL GROWTH

But Wing Tsun is even more than that. Everyone in this community, family actually, learns something for themselves. The kids get small, moral lessons once in a while when my trainer tells them stories of how your actions and your happiness depend on which ‘wolf you feed’: the wolf of light or the wolf of shadows. He teaches us to say ‘no’ to things we don’t want and he teaches us that we can be strong – he once said: ”imagine your superhero standing behind you, pushing or holding you whenever you need it“ - and achieve whatever we want if we work hard at it. After all, Kung-Fu www.FamilyFirst.co.uk

means “learning a skill by training or working hard on yourself”.

“Kung-Fu means learning a skill by training or working hard on yourself” And I for myself have learned that I’m allowed to make mistakes, because it does not mean that you are a failure when you do something wrong the first time. It’s a journey for me being a perfectionist, to learn that it’s about the growth and not the mistakes.

COMMUNITY

In Wing Tsun, there is a system of Chinese hierarchy, based on a relatives’ names. My trainer is called “Si Hing“, older Kung-Fu brother. And this perfectly matches the people, because everyone is warm and welcoming, regardless of whether it’s a new member or long-term member, they are greeting. There are no competitions, it’s about learning from each other and growing together; pushing each other to be better and better, not tearing anyone down, ever. An approach that applies to both the kids and adults training. Try it, you won’t regret it!

AND BECAUSE EVERY GOOD STORY IS THE BASIS FOR LEGEND …

Legend has it that Wing Tsun was invented by a nun by the name of Abbess Ng Mui, originally from the Shaolin-monastry. Ng Mui wanted to create a kung-fu-style that made ‘weaker’ people able to defend themselves even against trained martial-arts masters, fighting using technique and mental agility, rather than just strength alone. Ng Mui taught Yim Wing Tsun, which means ”everlasting spring“. Later, Ip Man added a lot to Wing Tsun as every master does, and his student Leung Ting brought Wing Tsun to Europe. Bruce Lee is one of Ip Man’s students, and actor Robert Downey Jr. is also a student of Wing Tsun.

To learn Wing Tsun check out the local schools near you and go for a taster session to find the right teacher and course for you and your family.

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I S S U E 0 6 - R a i n y D a y C ra f t s

Reusable

Beeswax

Wrapping Bored of felt tips and sudoku puzzles? Then try making this handy beeswax wrapping thatâ&#x20AC;&#x2122;s ideal for reserving that half lemon or chunk of cucumber, or packing items for a litter-free picnicâ&#x20AC;Ś By Maja Bettels

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R a i ny D a y C ra f t s - I S S U E 0 6

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 to keep our planet clean!

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 trays Laundry hanger and washing pegs (optional)

Cut the fabric into squares, rectangles or whichever shape you prefer, depending on what you would like to cover. Pinking shears will help prevent your swatches from fraying, but scissors also get the job done.

I used 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)

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 one-sided, place the patterned side facedown.

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.) Evenly distribute beeswax pellets all over the fabric. Make sure you

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get pellets near the edges, too. You will need less wax than you may think.

4. 5.

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

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.

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.

Taking care of your wrapping beeswax wraps: They can be washed with cold water and a mild soap. As they can’t be washed with hot water, it is not recommended to use for meat. Items that contain a lot of moisture (like jelly) should not be placed in the wraps. Depending how frequently you use them, they could last for up to a year. Then you can re-wax them.

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ENJOY PLANT GOODNESS

Absolutely no preservatives, artificial colours or flavours

Flora Original Naturally rich in omega-3, 100% of the ingredients come from natural origins.

Flora Light With 40 calories per 10g serving and 36% less saturated fat than Flora Original. * McCannce & Widdowson.

Flora Buttery Silky smooth and creamy tasting with 61% less saturated fat than butter.*

G et C o o k i n g - I S S U E 0 6

Infuse your packed lunch with some oriental flavours… Sometimes it feels like you’re cooking up pasta every night of the week, making the kids’ staple favourites as you know they will always go down a treat…

ther times you’ll hear ‘Bolognese again!’, and a firm favourite has suddenly become a boring habit … you simply can’t win… Not so! These are times to take advantage of your fussy eaters and integrate some fun changes into dinner and lunch times that introduce your little ones to a world of inspiring new flavours… Asia inspiration: Noodles and egg-fried rice are great dinner options that also work well for lunch the next day. Here’s how to do it (takes 30 mins tops):

Noodle Stir-fry Stir-fry your favourite veggies (finely cut carrot sticks, sweetcorn, peas, finely chopped spring onions, green beans, broccoli, and some mung bean sprouts), add a splash of soya sauce and stir into any noodles of your choice – penne or macaroni if the kids like something that’s easier to scoop with a spoon or fork, or some authentic rice noodles that you’ve cooked according to packet instructions. TOP TIP: A drop of roasted sesame oil really adds authentic flavour to this dish.

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Egg fried rice Boil some plain rice (basmati works well) according to packet instructions and set aside, while you heat a pan with oil and scramble a couple of eggs in it. Add the rice to the scrambled egg, stir, season with soya sauce (the dark one adds a little colour) and a splash of roasted sesame oil for authentic flavour. Add stir fried vegetables to the mix (spring onions, beansprouts, shrimps and diced ham or turkey work well in this recipe). Serve with your favourite sweet and sour sauce. Asian inspired wrap Try your favourite stir-fried vegetables in a wrap… add lettuce to finely chopped carrot and cucumber sticks, strips of chicken, some mung bean sprouts and add plum sauce or something spicier if the kids will give it a try. This is a great spin on a classic sandwich and can be enjoyed hot or cold. TOP TIP: Get the kids to choose and chop the veggies for their stir-fry.

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For this and other delicious recipes visit

bakewithstork.com @bakewithstork

F a m i l y F e a t u re - I S S U E 0 6

After a summer filled of quality family time, it’s time to get back into the daily school routine…

ETTING back into the swing of things after a long summer break is easier for some than for others, especially after the additional time of home-schooling, we all need some time to readjust... Kids can’t wait to see their friends again and parents also look forward to getting back into the daily routine! We’ve prepared a check-list to help you make that back-to-school transition a little smoother for everyone… Here are some things that your children may need for the new year starting back at school: First thing to consider is the changing weather when it comes to coats and shoes and make sure that outerwear is warm enough for the colder mornings and light enough to fold away in the afternoon. An all-weather jacket with a removable fleece jacket is an ideal solution to bridge the Autumn gap. Also, for the cooler months - a flask that can have cool drinks or warm liquids in is a great idea especially if you want to send your child to school with some homemade soup or a porridge breakfast instead of standard breaktime sandwiches. Be sure to wait until the contents of the flask has cooled to a safe temperature before giving it to your child to pack. A new lunch bag or box. It is a good idea to opt for re-usable

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tubs that have compartments, or maybe try a re-usable bee-wax wrap that is kinder to the planet. Be sure to get something that your child can easily open and close themselves, especially if they are just starting school and have many new things to adjust to. Keep a foldaway waterproof mac in your child’s school bag at all times. Kids tend to grow a lot over Summer! So, check your child’s school uniform a couple of weeks before they are due to start back to school. Not forgetting their P.E. kits and sock drawer... check for holes in the heels or toes. Stock-up with these essentials over Summer or mend any socks that still fit well, ready for the new school year. You might want to look out for longer socks or tights if that is also compatible with your child’s school uniform. And remember to take any worn or outgrown clothes to the charity shop, or to the clothes-recycling container. Tissues are essential for this time of year – runny noses are never out of season! Kleenex have a variety of small packets. Pop a pack in your child’s pocket and a spare packet in their school bag – using tissues can help prevent spreading of viruses and encourages younger children to use tissues instead of constantly using their sleeves; and also prevents moments of embarrassment for your older children.

Make sure all electronic equipment is charged and clearly labelled with your child’s name, including headphones, iPads, calculators and phones. While you’re at it, be sure to add your child’s name to everything, including items of clothing, either with a permanent marker on an existing label or sew name tags on near the seam. Check your children’s stationary kit and school books are all up-to-date. It’s best to do this together. Get the kids to sharpen pencils and look out for what needs replacing when they are packing their school bags ready for Monday morning. You can double-check with other parents in your network if you need to get any materials or for reading lists. If your child rides a bike to school, you may need to service the bike or check the tyres and breaks yourself, especially if the roads are icy or wet. Also check that safety gear, such as your child’s cycling helmet, is adjusted to suit any growth spurts. High-visibility items may be needed as the mornings grow darker, so check that reflectors and headlamps are working and replace batteries, where needed. Younger children heading to nursery may need their comfort toy.

Wishing you all a great start to the new school year!

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I S S U E 0 6 - Ad ve r to r i a l

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 pre-heat the oven. 2. Sieve the flour into a large bowl.

Gluten Free Summer baking

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.

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Gluten free food for the whole day Itâ&#x20AC;&#x2122;s as simple as one, two, ally r u t a N free n e t u l g

Here at FREEE, we believe gluten free food should be simple, natural and delicious. So, weâ&#x20AC;&#x2122;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

Why do kids need their own toothpaste?

Kids are new to everything in life. They need you to make the best choices and set them on the right path, especially when it comes to developing a bright, healthy smile and becoming keen on brushing their teeth. The Colgate kids toothpaste range has been created to help you do exactly that: get them to brush and enjoy brushing. The fun blue colour change (6+ variant) and tasty flavours will engage their curiosity, while the age-appropriate fluoride levels and carefully chosen ingredients will help their teeth grow strong.

From 0-2

Gently protects the gums of tiny mouths and cleans growing teeth.

With 0% artificial • flavours • sweeteners • colours

From 3-5

Protects against cavities and strengthens the softer enamel of little teeth. Its fun flavour will get your kids to love brushing!

Age-appropriate fluoride level

From 6-9

Reduces plaque, strengthens teeth and helps prevent cavities. As they brush, the colour changes from white to blue, keeping them brushing for longer.

6 steps

to ensure your child’s smile lasts a lifetime 1

Brush teeth twice a day with a fluoride toothpaste, before bed and on one other occasion

2 Spit don’t rinse after toothbrushing; rinsing washes

Follow the brushing technique below 1

the fluoride protection away

3 Use a fluoride mouthwash, if recommended

by your dentist. Use this at a different time from toothbrushing to increase protection throughout the day

4 Supervise your child during toothbrushing until they are at least 7 years old

Make sure you brush each tooth surface all the way to the gum line.

Brush inside of each tooth the same way as in Step 1.

Brush the biting surface of each tooth.

Use tip of brush to brush behind each front tooth, both top and bottom.

5 Reduce the amount and frequency of sugary food

and drinks

6 Ensure you visit your dental professional regularly

Other hints & tips... Limit snacks

Everyone has plaque bacteria in their mouth. When plaque bacteria mixes with sugary foods and drinks, acids are produced which can cause tooth decay. That’s why your child should limit the amount and number of times they consume sugary snacks or drinks each day.

Regular check-ups Help your child become familiar with the dental practice, and get important information and advice on how to look after their smiles. Dental decay is a common problem but it is preventable! By visiting the dentist as soon as your children’s first tooth appears or before the age of one, you can help your child grow with healthy decay-free teeth.

Protecting your child’s smile

Know what’s important and take action together

G et C o o k i n g - I S S U E 0 6

Kick start your day The healthy way

Whether you’re a breakfast person or not, be sure to give yourself the best start to the new day… Here are 3 great ways to start your day the right way…

AN EARLY NIGHT

Getting a great night’s sleep is one of the best ways to ensure you are fit and concentrated for the challenges of the next day. Parents that are wellrested are more patient with kids and better-able to manage the stress of coordinating everyone’s needs, mood swings and daily schedules, without feeling the added pressure of needing a coffee to get through the afternoon. Get an early night; try to make sure lights are out at the same time every evening and that the sleeping environment is a quiet, tech-free zone for all members of the household.

A GLASS OF WARM WATER Anyone would feel thirsty after eight hours of not drinking anything, and

that’s exactly what your body does over night! Before eating in the morning, stretch out and drink a glass of warm water with a squeeze of lemon to help rehydrate and flush out your system. The great thing about drinking water first thing is that your body can better recognise when it’s hungry and won’t confuse thirst with hunger, so you’re less likely to overeat and you’re being kinder to your liver, kidneys and digestive organs.

Why not get up a little earlier and spend time with family at breakfast?

smoothie and some wholegrain toast — and if you have time, why not scramble up some eggs. Starting the day with nutritious, easy to digest food is the best way to ensure your energy levels stay stable for the tasks ahead. Kids will benefit from porridge or cereals that are low in sugar and that can be supplemented with fresh or dried fruits. They will be better able to concentrate if they’ve eaten a nutritious breakfast rather than sugary food which plays havoc with energy levels.

Ha ve a g re a t d a y!

A HEALTHY BREAKFAST

After a long rest, your body is better equipped to process vitamins and minerals from a healthy meal, so be sure to enjoy a balanced breakfast – foods like fresh fruit and yogurt, overnight oats with nuts or a

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Wake-up to Wholegrain!

We all know that weekday breakfasts can be fraught for families – it’s hard to find something quick, easy and healthy that our families will actually enjoy. Take wholegrains for example; experts agree these are an important part of a balanced diet, but it can be hard to find a way to get your kids to eat them.

t Kingsmill, we want to find ways to help and that’s where Kingsmill 50/50 Vitamin Boost comes in. Our great tasting loaf is made with 50% white flour and 50% wholemeal flour, so it provides whole grain* and a source of fibre, as well as having 6 vitamins and minerals in every slice. Iron and vitamin B6 to support the immune system Calcium and Vitamin D for healthy teeth and bones Niacin and vitamin B1 for energy release

But the best thing is your kids will love it!Here are our top tips for a good start to the day

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BREAKFAST TIPS

Make breakfast an established part of your morning routine

Include wholegrain in your breakfast every morning (look for cereals and breads containing wholegrain)

Be a role model to your kids- after all our children learn from us, so why not sit down together with some delicious hot toast and a dippy egg for breakfast?

For younger children why not provide incentive awards for good behaviour at breakfast? This could be anything from sticker charts, family breakfast games to an extra 10 minutes story time before bedtime.

Loaf’s Good

If you are in a rush, did you know you can toast your bread straight from the freezer?

Vit a m in s & M in e

r a ls

Vit a m in D, T h ia N ia ci n, Vit a m in m in, B, a ci d, Ca lc iu m & 6 Fol ic Ir on

*Kingsmill 50/50 Vitamin Boost has 33% wholegrain and two slices provide 30% of the reference intake of vitamin D, niacin, vitamin B6 and iron; 38% of the reference intake for calcium and thiamin; and 48% of the reference intake for folic acid. • Iron and vitamin B6 contribute to the normal function of the immune system • Thiamin (vitamin B1) and niacin contribute to normal energy-yielding metabolism • Vitamin D and calcium contribute to the maintenance of normal bones and teeth

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Welcome to this special collection of recipes from BBC Good Food, the UK’s no.1 food magazine and website. It’s important to keep your family happy and healthy, and when it comes to mealtimes, it can be a challenge balancing the two! These child-friendly recipes are designed to be nutritious, easy to make and ready in under 30 minutes, with delicious flavours to encourage empty plates all round. Plus, they’ve all been triple-tested so you know they’ll work first time at home. If you have little ones who want to help, get them involved with weighing ingredients, cracking eggs and mixing. Start with these avocado ice lollies to cool down in the warmer weather, then discover fresh ideas for breakfast, lunch and dinner for when the kids go back to school.

Rachel Beckwith Family editor, BBC Good Food bbcgoodfood.com

Recipe GEORGINA FUGGLE | Photograph SAM STOWELL

GET COOKING WITH

Creamy avo lollies

Try these for a stealthy way of getting the greens in. If you don’t have lolly moulds you can wash and re-use small yogurt pots. MAKES 13 x 50ml lollies PREP 10 mins NO COOK EASY V ❄ 2 small ripe avocados, peeled and stoned 2 limes, juiced 250ml natural yogurt 1 tsp vanilla extract 3 tbsp honey or agave syrup

Join

Tip all the ingredients into a food processor and blitz until smooth. Taste and adjust the sweetness with more honey, if you like, then pour into lolly moulds and freeze overnight. Will keep frozen for up to two days. GOOD TO KNOW gluten free PER SERVING 60 kcals • fat 4g • saturates 1g • carbs 5g • sugars 5g • fibre 1g • protein 1g • salt none

online

We love to see what you’ve been making in the kitchen! Find us on Instagram, Twitter and Facebook @bbcgoodfood and tag us #bbcgoodfood

breakfast Serve this filling vegetarian dish before a weekend adventure to keep the family fuelled. SERVES 2 adults, 2 children PREP 5 mins COOK 25 mins EASY V

300g new potatoes, halved ½ tbsp rapeseed oil knob of butter 1 courgette, cut into small chunks 1 yellow and 1 red pepper, both cut into small chunks 2 spring onions, trimmed and finely sliced 1 garlic clove, crushed 1 thyme sprig, leaves picked 4 eggs toast, to serve

1 Cook the potatoes in a pan of boiling water for 8 mins, then drain. 2 Heat the oil and butter in a large non-stick frying pan, and fry the courgettes, peppers and drained potatoes for 10 mins, stirring from time to time, until everything is starting to brown. Season. Add the spring onions, garlic and most of the thyme leaves. Cook for 2 mins more. 3 Make four gaps in the mixture using a wooden spoon, and crack the eggs into the gaps. Cover and cook for 4 mins, or until the egg whites are set and the yolks are soft. Sprinkle with the remaining thyme leaves and some black pepper, if you like. Serve with the toast on the side for dipping into the soft egg yolks. GOOD TO KNOW healthy PER SERVING 170 kcals • fat 7g • saturates 2g • carbs 15g • sugars 5g • fibre 4g • protein 9g • salt 0.2g

3 IDEAS FOR…

overnight oats

Recipe CAROLINE HIRE | Photograph MELISSA REYNOLDS-JAMES

One-pan egg & veg brunch

Soaking porridge oats overnight saves time in the morning, and helps break down the oats, making them easier for little tummies to digest. Serve cold from the fridge or heat gently first. To make basic overnight oats, mix 50g rolled porridge oats with 150ml semi-skimmed milk per person. Then, try one of these flavour variations:

1. Berry & nut butter

Add 80g frozen raspberries to the oats. The next day, mix in 1 tsp maple syrup and top with 1 tbsp peanut butter.

2. Carrot cake

Add 40g grated carrot, a pinch of mixed spice and 1/4 tsp cinnamon to the oats. The next day, mix in 1 tsp honey and 1 tsp sultanas. Top with 1 tbsp Greek yogurt.

3. Tropical mix

Make the basic oats. The next day, stir in 20g coconut yogurt, 2 sliced kiwis and 1/2 chopped mango. Top with 1/2 tsp toasted mixed seeds.

GET THE KIDS INVOLVED Ask kids to crack the eggs if you’re having them for breakfast – get them to do this into a jug so you can pick out any shells, then challenge them to improve their skills. Keep hard-boiled eggs to hand for a protein-rich snack – the kids can peel them before eating.

Discover more recipes, kids’ activities and expert advice at bbcgoodfood.com/family

lunch Pick & mix pesto pasta salad bar

Set out all the ingredients for a pasta salad and let the kids pick what they like to stir in (see tip, below). You can also pack the leftovers into lunchboxes. SERVES 6 PREP 10 mins COOK 15 mins EASY

Recipe BARNEY DESMAZERY | Photograph MIKE ENGLISH

400g pasta of your choice 3 tbsp olive oil 3 tbsp pesto 100g frozen peas, defrosted 100g frozen sweetcorn, defrosted 290g baby mozzarella 100g cherry tomatoes, halved 50g pitted black olives, halved 3 spring onions, trimmed and chopped

1 Cook the pasta following pack instructions. Drain and toss in 1 tbsp oil. Transfer to a large bowl and set aside to cool, tossing occasionally so the pasta doesn’t stick. Mix the remaining oil with the pesto and set aside. Both can be prepared up to two days ahead, then covered and chilled. 2 Tip the peas, sweetcorn, cheese, tomatoes, olives and spring onions into separate serving bowls. Serve alongside a large empty bowl and wooden spoon for everyone to mix individual portions of the pasta salad with their choice of ingredients. GOOD TO KNOW • calcium • fibre • 1 of 5-a-day PER SERVING 485 kcals • fat 22g • saturates 8g • carbs 50g • sugars 5g • fibre 6g • protein 18g • salt 0.9g

3 IDEAS FOR… pesto Keep a jar of this versatile ingredient in your storecupboard, and you’ll always have an easy way to transform salads, sandwiches and more. Kids will love these easy recipes, and can help make them, too.

1. Chicken pesto wrap

Shred 1 cooked chicken breast and mix together with 2 tbsp plain yogurt or mayonnaise and 2 tsp pesto. Use to fill tortilla wraps along with good handfuls of lettuce leaves and 1 sliced red pepper.

2. Pitta bread pizzas

Use shop-bought mini wholemeal pitta breads as the base for the kids to make homemade pizzas. Top with pesto, along with veg, such as sweetcorn, sliced red pepper and cherry tomatoes. Scatter some shredded mozzarella over the top and grill until melted.

3. Sweet potato jackets

Bake and split 1 sweet potato (these have more nutrients than regular). Combine 1/2 x 400g can of cannellini beans, drained, 2 tbsp pesto, 2 tbsp soft cheese and 100g can of tuna, drained. Season, add the zest of 1 lemon, and spoon over the potato.

tip MIX AND MATCH

This flexible way of eating can help cater for simpler tastes in the family, while still ensuring a delicious meal for older siblings and adults. Make sure there are enough spoons to go around, and keep an eye on sticky fingers to ensure they don’t delve into each bowl!

Discover more recipes, kids’ activities and expert advice at bbcgoodfood.com/family

dinner GET THE KIDS INVOLVED Traybakes like this are easy enough for kids to assemble themselves, before getting a grown-up to help them transfer everything to the oven.

3 IDEAS FOR… salmon As well as being a good source of protein, salmon is rich in omega-3 fatty acids and other nutrients. It’s quick to cook, versatile, and has a mild flavour so it will keep picky eaters happy. Find these recipes, plus more at: bbcgoodfood.com/recipes/ collection/kids-salmon

1. Salmon stir-fry

Stir-fry a 250g pouch cooked brown basmati rice with your choice of vegetables (baby corn, sugar snap peas and sliced carrots all work well) until tender with some bite. Flake in some cooked salmon fillets at the end of the cooking time, then season with low-salt soy sauce.

2. Salmon fish fingers

You can buy a side of salmon for this traybake and cut into adult- and child-sized portions, if you like. Or, simply use fillets. SERVES 4 PREP 10 mins COOK 20 mins EASY

4 salmon fillets (or a 500g piece, cut into 4 fillets) 100g green beans, trimmed 1 lemon, cut into wedges 2 tbsp low-salt soy sauce 1 tbsp honey 1 tbsp mirin 1 garlic clove, crushed cooked noodles or rice, to serve

1 Heat the oven to 180C/160C fan/ gas 4. Line a baking tray with a sheet of baking parchment, and lay the salmon fillets diagonally across it. 2 Cook the green beans in a pan of boiling water for 1 min, then drain. Arrange the beans in piles around the salmon fillets, along with the lemon wedges. Combine the soy sauce, honey, mirin and garlic, and pour half of the mixture over the beans and salmon. 3 Roast for 15 mins, then pour the rest of the sauce over the salmon. Cook for 5 mins more. Squeeze over the lemon wedges and serve with noodles or rice. GOOD TO KNOW omega-3 PER SERVING 288 kcals • fat 15g • saturates 3g • carbs 9g • sugars 5g • fibre 1g • protein 28g • salt 0.8g

3. Pasta with salmon & peas

Recipe LULU GRIMES | Photograph WILL HEAP

Teriyaki salmon & green beans

Cut raw salmon fillets into three strips each, then dip into beaten egg and coat in breadcrumbs seasoned with 1/2 tsp sweet smoked paprika. Transfer to an oiled baking sheet. Bake at 200C/180C fan/ gas 6 for 25 mins until golden.

Cook wholewheat pasta following pack instructions. Heat a knob of butter and fry 1 finely chopped shallot for 5 mins. Add 140g frozen peas, 2 skinless salmon fillets, cut into chunks, 140g low-fat crème fraîche, 50ml water, and 1/2 low-salt stock cube. Cook for 3-4 mins. Stir in snipped chives and mix with the pasta.

Discover more recipes, kids’ activities and expert advice at bbcgoodfood.com/family

packed lunches Edamame beans make a fun snack, as does 1/2 a small banana

Add 1 baby cucumber, cut into chunks, plus 2 tbsp hummus in a small pot

Peel 1 tangerine and dip half of each segment in 10g melted dark chocolate

‘You’re a star’ sarnies

Try these simple ways to spruce up your child’s lunchbox – balance the main event with plenty of healthy snacks in bite-sized portions.

Recipes CHELSIE COLLINS | Photograph TOM REGESTER

SERVES 1 PREP 15 mins NO COOK EASY V

2 slices wholemeal bread 1 tsp red pesto or vegetarian alternative ½ tbsp soft cheese

1 Use a star-shaped cutter to stamp out three stars from each bread slice. (Freeze the offcuts to make breadcrumbs for another recipe.) 2 Swirl the pesto through the soft cheese and spread onto one side of each star. Sandwich together to make three sarnies, then wrap. Will keep chilled for up to 24 hours.

Fruity sundae SERVES 1 PREP 10 mins NO COOK EASY V

Cut up 1 small apple and reassemble it with an elastic band to stop it going brown

Try making homemade sweet potato crisps as a replacement for shop-bought

Spoon 80g plain yogurt into an airtight container. Blend or mash 25g hulled strawberries to a purée, and swirl through the yogurt. Top with 10g mixed berries. GOOD TO KNOW low fat • calcium • gluten free PER SERVING 77 kcals • fat 3g • saturates 2g • carbs 8g • sugars 8g • fibre 1g • protein 5g • salt 0.2g

PER SERVING 81 kcals • fat 5g • saturates 2g • carbs 6g • sugars 1g • fibre 1g • protein 2g • salt 0.3g

Discover more recipes, kids’ activities and expert advice at bbcgoodfood.com/family

Join the BBC Good Food community Stay up-to-date with the latest recipes and ideas Sign up to our free regular BBC Good Food newsletter at bbcgoodfood.com/signup and receive regular recipe inspiration directly to your inbox.

Join the Good Food family hub on Facebook, the official group for parents to share advice and tips, plus get ideas for recipes and activities to try with the kids.

Become a

member

Join our online community at bbcgoodfood.com/user/ login. It’s quick and easy to create an account – then, you can save, organise and comment on all recipes. We’ve also created a Facebook community – just search ‘BBC Good Food Together’. There, you can ask our food experts questions, get inspiration for cooking meals with limited ingredients, and share photos and tips. Get advice on the site, too, or via our social channels using #askbbcgoodfood.

BBC Good Food app Browse and save thousands of recipes using our app, and access them when you’re offline, too. To use the app, you’ll need to create a My Good Food account first.

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I S S U E 6 - G et C o o k i n g

Houmous dip with carrots

Dips are great for lunches, taking to parties, summer BBQ bring-along-dishes and any other occasion you could think of… and this delicious humous recipe comes in at 51p per portion!

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.

Serves: 4 | Prep time: 5 minutes 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. And while you’re out shopping for the ingredients, check out the organic veggies – these are not always more expensive, but are better for wildlife because the farming practices are more wildlife-friendly…

• You could also add a red pepper if you have one handy (cut into pieces) • 4 carrots

INSTRUCTIONS: Chop the carrots into batons, then drain the chickpeas (we forgot to do this first time and it was all a bit sloppy). 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! Total cost per portion: 51p

This recipe is courtesy of Giki

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Family First - ISSUE 06

Introducing the white visual language

Book at marwell.org.uk

VISIT GOSPORT

and the family can discover... life on-board a Royal Navy Submarine devastating weapons used by the Navy the fascinating world of undersea diving 60 different hovercraft, including one used by James Bond h Fantastic sailing and water-sports activities for all the family h h h h

Life on a Submarine

Fun on the water

Now is the time to Discover Gosport www.discovergosport.co.uk

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G et C o o k i n g - I S S U E 0 6

Turmeric and banana smoothie Try this super healthy, energy boosting, post exercise, early morning, quick and healthy smoothie before you drop the kids to school — no excuse not to try breakfast.

• 200ml of Oat milk (if you can get organic great, and Oatly even measure their milk’s carbon footprint) • 1 fairtrade banana (organic too is even better – there is more biodiversity on organic farms) Serves: 1 | Prep time: 1 minute Basically, this three-ingredient beauty of a smoothie recipe has it all and to top it off, it takes less than a minute to prepare and costs less than a pound per person in ingredients. (We agree, it would just be rude not to!). Oh, and you can get it with sustainably sourced ingredients that also help to reduce your carbon footprint and work towards looking after the planet. And of course, the kids will love it too …

• 2 prunes (ideally organic)

INSTRUCTIONS: Peel the turmeric root and throw the whole lot in a blender, blend until mixed and then serve. Total cost per portion: (with organic ingredients) 67p. We chose plantbased milk because it has a lower environmental impact.

This recipe is courtesy of Giki

INGREDIENTS: • 1 cm of root turmeric or a half teaspoon of turmeric powder

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I S S U E 6 - G et C o o k i n g

Sweet potato, peanut and tomato stew This one is great for cooler evenings. It only takes 10 minutes to prep and then an hour or so of cooking time. It also costs only 94p per portion…

• 50 g of peanut butter (see if you can get palm-oil free or uses sustainable palm oil) • 1 x tin of chopped tomatoes • 400 ml of vegetable stock (use a stock cube in boiling water) • A handful of coriander and peanuts

INSTRUCTIONS: Serves: 4 | Prep time: 10 minutes This super-easy to make, hearty dinner is perfect moving into the cooler months and is also a ‘lowcarbon’ meal, which means that the ingredients are sustainably sourced, so didn’t have such a large impact on the environment to produce. Why not give it a try?

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

Put the potatoes in a tray with the onion, chilli, garlic and cook for 45 mins 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, add salt, and sprinkle the chopped coriander and peanuts and cook for another 15 minutes, while you prep the couscous (which is 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. urse!) Total cost per portion: 94p

This recipe is courtesy of Giki

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Family First - ISSUE 06

he FUN t e r e Wh lways shines! a 4

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