Family First by Seven Star Media

Building a happier, healthier family lifestyle

GET A GREAT NIGHTâ&#x20AC;&#x2122;S SLEEP

FAMILY FOOD MADE EASY AND HEALTHY

BABY CENTRE FEATURE

NO EXCUSES! LOTS OF FUN WAYS FOR THE FAMILY TO GET FIT...

MEAL IDEAS & RECIPES INSIDE

EXPLORE THE GREAT OUTDOORS

no matter what the weather

FAMILY FIRST SUPPORTS

Contributors include:

FREE Bi-Annual Magazine | ISSUE 1

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EVERYTHING YOU NEED

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Enjoy the goodness of plants with Here at Flora, we’re passionate about plant based foods and the health benefits* they can bring. That’s why 100% of the oils in Flora come from nutritious seeds such as linseeds, rapeseeds and sunflower seeds. This means that not only do our Flora Spreads taste great, they are high in Omega 3 and significantly lower in saturated fat than butter. Our Flora Original, Light and Buttery spreads also contain Omega 6. With health experts around the world recommending that

We’re so proud of the plant based goodness that goes into

we reduce our intake of saturated fats and eat more ‘good fats’

every tub of Flora that we decided to celebrate this with new

such as Omega 3 and 6 to help maintain normal cholesterol

packaging across our range that more simply and beautifully

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conveys the plant based ingredients inside. Look out for

you can really feel good about choosing for your family.

it in stores soon – we hope you love it as much as we do!

Did you know that all our Flora spreads are also free from artificial colours and flavours. As well as being a source of Vitamin D, which contributes to maintenance of normal bones**. Enjoying the goodness of plants doesn’t have to mean compromising on taste when you choose Flora. By blending our nutritious seed oils with just the right amount of buttermilk we strive to offer you a range of spreads that give you and your family all the benefits of plant goodness with the taste you love. From our original heart healthy seed oil blend, Flora Original, to our lightest seed oil blend, Flora Light that’s 27 calories per serving (10g), to our richest, buttery tasting blend that is Flora Buttery. Flora also has a delicious, completely Dairy Free Spread for those of you embracing a completely dairy free or vegan lifestyle.

Flora spreads are at least 60% lower in saturated fat than butter. Reducing intake of saturated fat helps maintain normal cholesterol levels. ** A 10g serving of Flora Spreads provides a minimum 15% RDA of Vitamin D

s e s e t d n s a l P o il Enjoy plant goodness

*100% of oils in Flora are from plants. Flora Original, Light and Buttery contain buttermilk. Flora spreads are at least 60% lower in saturated fat than butter. Reducing intake of saturated fat helps maintain normal cholesterol levels. Selected stores only, subject to availability.

F a m i l y F i r s t M a g a z i n e - I S S U E 01

Contents 10 Ask Us First Expert answers to your lifestyle questions 14 Everyone Can Play Tennis The Tennis Foundation helps people of any ability to play tennis 17 Coeliac Disease and the Gluten Free Diet Find out more about the disease and treatments 18 Home Tips for Allergy Sufferers Tips to help you better manage allergies at home

Club give information of this outdoor holiday 48 Give Ski and Snow Sports a Go Information about family winter sports 49 Get active for free with HSBC UK Guided Rides Find out about the HSBC UK Guided Rides programme 53 Track and Field Athletics offers many avenues when it comes to being active

73 Cut Out Sugar Five facts that will make you think twice about the family’s intake of sugar 74 How is research helping families fight childhood obesity? Sarah Moss of Action Medical Research shines light on this serious subject 76 Children have Stopped Moving... Reasons to keep kids active 79 Outdoor Family Fun Whatever the Weather Tips for having outdoor fun 80 Go WILD this Winter Tips from the Wildlife Trust

21 Facts on Food Allergies Experts at Allergy UK offer advice

57 Family Fitness Tips Marc Dressen gives family fitness tips

85 Let’s Play Tennis Why tennis is a great sport

23 Pregnancy, Parenting and Beyond A Baby Centre feature spread on weaning, eating during pregnancy, breast feeding, skin-to-skin bonding, getting toddlers active, and your baby’s routine

60 Swimming is a fun activity for all Family members of all ages and abilities can join in

90 Dairy, Nutrition and Bone Health The Dairy Council shares the nutritional importance of consuming dairy

36 A Gentle Touch Louise Howard shares her experience of baby massage 38 How to get a Good Night’s Sleep Lisa Artis of the Sleep Council shares key advice 41 Your comfort. Your style. Your sleep A Silent Night advertorial feature 42 Sleeping like Little Angels The experts at Little Angels share information on your baby’s sleeping habits 44 Getting Britain Camping The Camping and Caravan

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62 When it comes to powering your little one’s toys and imagination…it’s what’s inside that counts! Ensuring toys perform better, for longer with Duracell 64 Getting Girls Wild about Football The Football Association and energy partner SSE have teamed up to launch a new initiative 68 Healthy Families Have More Fun Change4Life help us with small changes that make a big difference

94 Recipe: Three Easy Family Meals 96 Recipe: Enjoy the food you love, guilt free! 98 Children Must Have Breakfast Every Single Day! Magic Breakfast shares why the first meal of the day is vital 101 Activity: Do you know your Fruit and Veg? 103 Recipe: Caesar chicken burger and crisp oven chips 106 Recipe: Delicious gluten free orange sponge

FA M I LY F I R S T 2 017

Liven up lunchboxes with Flora Buttery With the kids now back in the swing of things at school, we know how hard it can be to come up with ideas to make their lunchboxes both tasty and nutritious every day, especially when time is tight in the mornings. That’s why we think these delicious savoury muffins made with Flora Buttery could be just what you’re looking for. The recipe is really versatile too, as once you’ve made the basic mix you can quite literally chop and change the other ingredients depending on what you know your kids will enjoy the most. We’ve given you some tasty variations here to get you going but feel free to improvise. Perhaps even get the kids involved in making them and choosing some of the ingredients; who knows what fantastic flavour combinations you might discover! They also freeze brilliantly so you can whip up a batch at the weekend and have them to hand for whenever needed. Preparation Time: 15 minutes Cooking Time: 20-25 minutes Makes 12 Muffins

Instructions 1. Place all the basic ingredients in a mixing bowl and mix until just blended.

2. Add the chosen variation ingredients and fold in. Basic mix recipe

3. Spoon the mixture into 12 muffin tins (greased or lined with

85g Flora Buttery, melted

paper cases if wished) and sprinkle with a little extra cheese.

350g self-raising flour, sieved 1 teaspoon baking powder 2 medium eggs, beaten 300ml semi skimmed milk

4. Bake in a preheated oven at 200°C, 190°C fan, Gas mark 6 for 20 minutes.

5. Allow to stand for 5 minutes before removing from the tin. Delicious warm or cold.

Suggested Flavour Variations For classic Ham & Cheese 50g cooked ham, diced 85g Cheddar cheese, grated For Cheese & Tomato 115g cherry tomatoes, chopped 100g Cheddar cheese, grated For extra veggies 2 tsps of fresh chopped chives 1 courgette, coarsely grated 85g Cheddar cheese, grated

For more recipe inspiration, just visit http://www.flora.com/recipes

We l c o m e Let te r - I S S U E 01

Executive Editor & Director Lee Gatland Art Director Richard Hejsak Editorial Consultant & Sub Editor J P Martin SALES TEAM +44 (0)1959 574 556 sales@sevenstarmedia.co.uk For all other enquiries, including editorial info@sevenstarmedia.co.uk

Dear Families... Welcome to a brand-new magazine, especially for families... We know that every family is unique, but we also know that all of us want and need the same basic things for our families... So, Family First is a free publication that covers everything you and your family need and want in order to continue building a happier and healthier lifestyle. Issue one has lots of information on how you can be active in the great outdoors, as well as how you can get your family members interested in, and involved in sporting activities whatever their capabilities, including; football, athletics, tennis, and swimming.

WITH CREDITS Photographer: Kerry-Ann Duffy www. kerryannduffy.com Hair Stylist: Vicki Lord www.VickiLord.co.uk Make-up Artist: Helen Lee www.helenleemakeup.co.uk Net skirt: www.tinalobondi.com Models: Jordan, Rex and Elena Venue: Preston Court

If you are embarking on the wonderful journey of becoming a parent for the first time, then we have lots of information that will help you to discover what is right for you and your baby, including what to eat during pregnancy, the benefits of breastfeeding, bonding with skinto-skin touch, and much more. Eating habits are a huge part of leading a happier and healthier lifestyle, so issue one is packed full with meal suggestions and articles about food, including the importance of having breakfast every day. Enjoy your first copy of Family First and remember that being happy and healthy can be fun for the whole family! Regards

Find us on Facebook www.facebook.com/familyfirstuk/

The Family First Team

Disclaimer: 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 to 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. ÂŠ Copyright of content belongs to Seven Star Media. All rights reserved. Please either keep this magazine for future reference, pass it on for somebody else to read, or recycle it.

FA M I LY F I R S T 2 017

I S S U E 01 - A s k U s F i r s t

Ask Us First

If you have any questions or concerns regarding the health, fitness and lifestyle of your family remember to ask us first and contact us via www.FamilyFirst.co.uk

I need help with healthy food for my children’s lunch boxes?

Homemade hummus and veggie sticks are popular with children as they are fun to dip and eat. Carrot sticks are sweet and crunchy, and children usually like them. Black olives are really tasty and less of an acquired taste than green olives. Popcorn popped with coconut oil is fun to make and to eat as an alternative to crisps. Fresh fruit is better than dried fruit, but dried fruit is better than sweets. Stick to a no-candy rule for lunch boxes and keep these kinds of sweets as an occasional treat.

My ten-year-old son always wants to go on his console after school, how can I encourage exercise?

As parents we need to be consistent, so limit console play to weekends only, and stick to it. When your son gets outside and enjoys physical activity he will be enjoying himself so much that he will not even want to play his computer games as often. Family First asked top personal trainer and kids’ martial arts expert Marc Dressen for fun ways to get your son

FA M I LY F I R S T 2 017

active, he said “Kids copy adults, so if you are active then your son will be too. Start a hobby together, maybe indoor climbing or going out on your bikes. Playing a ball sport in your garden may seem simple, but if you take the time to encourage your son to join in the fun, then you will probably have fun too, as well as bonding time. Try setting up a course in the garden and time your son on each station, including kicking a ball into a net, or counting how many star jumps he can do in sixty seconds.”

How can I encourage my seven-year-old and five-year-old to do imaginative play?

We asked nine-yearold Rex this question and he said, “Play building blocks without instructions. Also, put all your toys in your room and close the door, then go in the garden and use sticks and leaves and stuff you find to play. I also like to pretend cardboard boxes are cars or dens.”

More tips for kids from kids next issue.

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Q: I want to start to cook more family meals from scratch, but don’t know where to start, can Family First give me some recipes? S P I CY C H I C K EN Q U ES A D I L L A S Serves 2 - 5-minutes preparation and 6-minutes cooking time

tortillas on a board and spread with the tomato mixture. Sprinkle over the chicken, spring onions, peppers and cheese. Place the second tortilla on

For the Quesadillas

top and press down.

2 tbsps tomato purée

1 tsp olive oil 1 tsp Very Lazy Smoked Chopped Garlic 1 tsp Very Lazy Chopped Red Chillies 2 soft flour tortillas

with a little oil and heat. When

hot, add the quesadilla and cook over a moderate heat for 2-3 minutes. Press down with a spatula until the cheese

75g cooked chicken strips

starts to melt.

2 spring onions, chopped 50g chopped red and green pepper 50g grated mozzarella cheese A little oil, for brushing

Place a large plate over the pan and invert the quesadilla onto the

plate. Return to the pan and cook the other side for 2-3 minutes. Remove from the pan and

To make...

Brush a large frying or griddle pan

cut into wedges. Serve with a mixed salad and a

In a small bowl mix the tomato purée with

little soured cream and guacamole.

the oil, garlic and chillies. Lay out one of the

T H A I FI S H CA K ES W I T H C H I L L I D I P P I N G S AU C E Serves 4 - 10-minutes preparation and 10-minutes cooking time

For the fishcakes 450 g skinless and boneless cod or haddock fillets, roughly chopped 1 tsp Very Lazy Chopped Ginger 1 tsp Thai fish sauce 1 tsp Very Lazy Lemongrass Paste 1 tsp Very Lazy Garlic Paste 2 tbsps freshly chopped coriander 1 tsp Very Lazy Chopped Red Chillies 1 egg white

To make...

Place all the ingredients for the fishcakes (except the spring onions) in a food processor

and blend to a smooth paste. Put the mixture in a bowl and stir in the spring onions. With slightly wet hands, shape the mixture into 12 patties.

2. 3.

In a small bowl, whisk all the ingredients for the dipping sauce, until the sugar has dissolved Heat the oil in a large frying pan and cook the fishcakes for 4-5 minutes each side until golden

brown and cooked through. Serve immediately with

2 spring onions, thinly sliced

the dipping sauce.

1 tbsp oil, for frying

M O R O CCA N T U R K E Y B U R G ER S Serves 4 - 10-minutes preparation 16-minutes cooking time

mint 1 egg, beaten 1 tsp salt

To make...

Using your hands mix all the burger ingredients together in a large bowl. Divide the

mixture into 4, and shape each into a burger.

For the burgers

For the Dip

500 g lean turkey breast

200g pot 0% fat Greek

mince

yogurt

4 spring onions, chopped

1- 2 tsps Very Lazy

2 tsps Moroccan Spice

Chopped Red Chillies

minutes each side or until cooked through.

mix

Grated rind and juice ½

1 tsp Very Lazy Garlic

lemon

Paste 2 tsps Very Lazy Chopped Red Chillies 4 tbsps freshly chopped

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Preheat the grill to mediumhigh. Place the burgers on a baking

tray, brush with a little oil and cook for 5-6

Whilst the burgers are cooking, make the dip: place all the

ingredients in a small bowl, mix together and season to taste. Serve the burgers with flat breads and salad with a large spoonful of the dip.

FA M I LY F I R S T 2 017

GOOD FOOD... FAST Avoid the hassle of peeling, chopping or crushing those essential ingredients.

Prepare delicious home cooked meals for the whole family with less fuss. Visit www.verylazy.co.uk for more mealtime inspiration. facebook.com/verylazyfood

Find us in the herbs and spices aisle.

@verylazyfood

@verylazyfooduk

A fuss-free family meal in minutes

CHILLI AND CHORIZO MAC N’ CHEESE SERVES 4

10 MINUTES PREP TIME

10 MINUTES TO COOK

Ingredients: 250 g dried macaroni • 100 g baby spinach • 75 g diced chorizo • 150 g light cream cheese • 200 ml semi- skimmed milk • 75g reduced fat mature Cheddar cheese, grated • 2 teaspoons Very Lazy Chopped Red Chillies • 8 cherry tomatoes, halved

METHOD: 1. Preheat the oven to 190oC, Gas Mark 5. Cook the macaroni in a pan of lightly salted boiling water according to pack instructions, for about 7-9 minutes. Drain and return to the pan, stir in the spinach, to wilt. 2. Meanwhile, place the chorizo in a small frying pan and cook for 2-3 minutes until it releases it oil. Drain on kitchen paper. In a small bowl, mix the cream cheese, with the milk, half the cheddar and the chillies. Stir in the chorizo and season with salt and freshly ground black pepper. 3. Stir the chilli cheese mixture into the drained macaroni. Transfer to an ovenproof dish. Sprinkle with the remaining cheese and place the tomatoes on top. Cook in the oven for 15 minutes until golden and bubbling.

I S S U E 01 - S P O R T : Te n n i s F o u n d a t i o n

Everyone Can Play Tennis Did your child watch the wheelchair tennis at Wimbledon this summer and feel inspired to get involved in disability tennis? Do they have a physical, sensory or learning disability or difficulty, and a passion for the game? Are they itching to get on court but not sure how to get started? Whether they are a sporting superstar-inthe-making or a first-time player, Great Britain’s leading tennis charity, the Tennis Foundation is here to help...

WHO WE ARE AND WHAT WE DO... We believe anyone can play tennis, and we exist to create opportunities to help people do exactly that. One of our areas of work is tennis for disabled people and as such, we provide opportunities for everyone to play the sport. We can supply all the equipment and aids that your child needs. We have got sports wheelchairs if they have a physical disability or tennis balls which make a noise when they bounce if they are visually impaired.

HOW WE CAN ADAPT THE GAME FOR CHILDREN WITH A LEARNING DISABILITY OR DIFFICULTY... We can make the court smaller, use bigger rackets or special balls designed to slow the game down and make it easier to play so there is nothing stopping anyone from giving tennis a go and having just as much fun playing the game as everyone else does. We have been very successful in our mission to open up tennis to anyone and everyone so far – with more people currently playing tennis

FA M I LY F I R S T 2 017

across our network of venues offering disability-specific sessions than even before!

HOW WE CAN HELP YOUR CHILD WITH OUR FIVESTEP GUIDE TO GETTING ON COURT...

Take part in a local tennis session: We work with over 350 venues across the country to provide subsidised disability-specific tennis sessions. To find your local venue, see our ‘Play Tennis’ section on tennisfoundation.org.uk. If your child goes along, let us know on Twitter via @TennisFndation or use #TennisAnyBody!

Attend a Tennis Foundation camp: Does your child want to try out tennis in a more structured way? Why not encourage them to go along to one of our Tennis Foundation disability tennis taster camps? We host these around the country – visit the ‘Play Tennis’ section of our website to find out more.

Find a coach: Want a little extra guidance? Why not seek out a coach? There are hundreds

around the country with experience in coaching disabled people – visit the LTA’s ‘Find a Coach’ page on www.lta. org.uk to find out more.

Get competitive: We coordinate a whole range of disability-specific tennis competitions both regionally and nationally for those with a competitive spirit. Don’t worry if your child is a novice or a beginner – there is a category for everyone! Visit our website for more details.

Make more of your child’s talent: For players wanting to progress beyond playing socially and for fun, we have a player pathway that can help you maximise your child’s potential – and even go on to represent Great Britain at international level. Read more about the pathway in our ‘Game On’ booklet on our website. Still not convinced? Why not get inspired by watching some wheelchair tennis action in real life! Our annual NEC Masters tournament is running from Wednesday 29 November to Sunday

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S P O R T : Te n n i s F o u n d a t i o n - I S S U E 01

3rd December at Loughborough University and will see the top eight men’s and women’s players and the top six quads players in the wheelchair tennis world rankings battling it out to be crowned master of their division. Tickets start from just £1 and are available to purchase on www.

people to play tennis in their area.

we provide opportunities for everyone to play the sport FIVE FAST FACTS Read on to find out more about the

With all of our resources at just the click of a button, what are you waiting for? Visit www. tennisfoundation.org.uk to kick off your child’s tennis career today.

FOR MORE INFORMATION PLEASE CONTACT: Amy McConnell PR & Communications Officer amy.mcconnell@tennisfoundation. org.uk T: 02084877151 M: 07958302415

We deliver world class tennis events for disabled

players; and identify and develop the most talented players and deliver a world class performance

wheelchairtennismasters.com.

Tennis Foundation

Tennis Foundation and our vision to create a sport which is inclusive and accessible to all people and communities.

We aim to bring the health and social benefits of tennis

to our priority audiences of young people in education, disabled people and people in lower socio-

programme for our most promising players.

The Tennis Foundation’s World Class Performance

Programme for wheelchair tennis has helped to make Great Britain one of the most successful countries of the world in the sport.

Last year, Tennis Foundation supported players won 68

titles on the ITF Wheelchair Tennis

economic communities.

Tour, while Great Britain had its most

only the second nation ever to win

We support over 350 venues across the country with

training, resources and funding to

successful Paralympics, becoming six wheelchair tennis medals at a Games.

improve opportunities for disabled

Read more about tennis on page 85. www.FamilyFirst.co.uk

FA M I LY F I R S T 2 017

ENJOY DRINKING MORE WATER WITH THE REAL FRUIT OF ROBINSONS

ADDED SUGAR

Available at Fruit representation is for visual purposes only. Robinsons Orange & Pineapple squash contains 8% Orange fruit from concentrate and 2% Pineapple juice from concentrate. CONTAINS NATURALLY OCCURRING SUGARS. ROBINSONS and the Robinsons Arch device are registered trademarks of Robinsons Soft Drinks Limited.

F E AT U R E : C o e l i a c - I S S U E 01

Coeliac Disease and the Gluten Free Diet The gluten free diet as treatment to manage Coeliac Disease was first identified during the Second World War when a Dutch paediatrician noticed the health of children with the disease improved during the bread shortages. Only a few years after that, wheat and other gluten containing grains were recognised as the problem in Coeliac Disease. Read on to find out more about the disease and treatments...

ince the findings of Dutch paediatrician Willem Karel Dicke, diagnosis, research and management of the disease have improved by leaps and bounds, and while much more is known about the disease today, more awareness is still needed â&#x20AC;&#x201C; as out of the one-in-ahundred affected people in the UK only a quarter of these are diagnosed.

HOW TO RECOGNISE COELIAC DISEASE Coeliac Disease is not a food allergy nor a simple food intolerance but an autoimmune disease triggered by eating gluten, a protein found in wheat, barley and rye. When anyone with Coeliac Disease eats food containing gluten, their immune system attacks the bodyâ&#x20AC;&#x2122;s tissues causing damage to the lining of the gut. The symptoms of Coeliac Disease vary widely from person to person and in severity; they include, bloating, diarrhoea, nausea, constipation, tiredness, mouth ulcers, sudden or unexpected weight-loss (but not in all cases), hair loss and anaemia. In younger children and babies, symptoms include

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failure to thrive, diarrhoea, muscle wasting, poor appetite, lethargy and behavioural change.

HOW TO GET DIAGNOSED If you suspect you or your child has Coeliac Disease, it is important to discuss your concerns with your GP. While you may suspect that gluten is causing your symptoms, it is essential you do not remove gluten from your diet until all tests have been carried out. The first stage is a simple blood test to check for antibodies. If you are not eating gluten when you have this test, it will not work. If the blood test is positive, or there is clinical suspicion of Coeliac Disease, your GP will then refer you to a gut specialist (a gastroenterologist).

THE GLUTEN FREE DIET AS TREATMENT Coeliac Disease does not require medication but it does require a strict gluten free diet for life. Gluten is found in grains; wheat, barley, and rye, and some people also need to avoid oats, even if they are special gluten free oats. Common foods that contain gluten, include bread, pasta, pizza, cakes and biscuits. It is also found in some processed foods like ready meals, cooking sauces, sausages and stock cubes.

Coeliac Disease does not require medication but it does require a strict gluten free diet for life GETTING HELP AND SUPPORT National charity, Coeliac UK helps people with Coeliac Disease and other gluten related conditions, to manage their condition and get to grips with living gluten free. The charity provides extensive resources to its members on shopping, cooking and eating out gluten free safely, including an online and printed Food and Drink Directory listing over 20,000 gluten free products. Coeliac UK provides advice on diagnosis and gluten free diet management, with support for children starting school, attending parties, leaving home and much more... Find out more at www.coeliac. org.uk or call the Helpline on 0333 332 2033.

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I S S U E 01 - T I P S F O R PA R E N T S F R O M PA R E N T S : A l l e rg i e s

Home Tips for Allergy Sufferers Allergies within the family are becoming more commonplace than ever before. Whether it’s grandma with hay-fever or your youngest with asthma, or yourself being allergic to your best friend’s pet cat... the best way to avoid a reaction is to avoid the trigger – this can be easier said than done, so Ara Lee shares tips to help you better manage allergies at home... FOOD GLORIOUS FOOD If your children suffer with any type of food allergies, then the most important aspect of managing their safe nutrition is making sure that all caregivers are well informed about the allergies. Here are a few key things to consider...

Be sure your child has an allergy bracelet on his/her person, especially if he/she is out and about without you.

Share any information in a personal meeting. Prepare a one-sided document and get a note from your pediatrician or GP as a confirmation, should the school need it to cater for any special dietary requirements. Eventually, friends will know and their parents will also be vigilant on playdates. Inform

FA M I LY F I R S T 2 017

all teachers and kitchen staff at school to ensure that school dinners and children’s birthday parties run smoothly.

Once your child is able to read themselves, help them to navigate their way through the ingredients on a packet of biscuits or ice-cream. That way you empower your child to ask the important questions and give them the tools to find the information they need to stay healthy.

Try to focus on all the food your child is able to eat

When it comes to severe allergies, nuts, to take an

example, be sure to get an Epi Pen or similar product prescribed for your child’s age and weight, and learn how to use it. Applying an injection into the muscle tissue is not always easy under pressure or as a nonmedical practitioner. You may also have to sign a letter of permission to allow school staff or other caregivers to supervise taking of inhalers or to administer the emergency medication in your absence (it’s a precautionary measure and worse case, bridges the gap until the paramedics arrive to do the rest).

Try to focus on all the food your child is able to eat, there is so much variety! Have some staple ‘safe’ recipes, and get creative. Think of it as an opportunity to overhaul any lazy eating habits, that all creep up on us and see if you can even save some of the weekly food budget in the process.

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T I P S F O R PA R E N T S F R O M PA R E N T S : A l l e rg i e s - I S S U E 01

SOMETHING IN THE AIR It’s not easy keeping on top of the household chores at the best of times, but a regular routine is important if you are living with a member of the family who suffers with allergies to dust, dust mites, pet hairs or pollen. Once an allergy has been confirmed through tests or reactions, then avoidance is best, but it is not realistic – or healthy – to live in a sterile environment. Let the kids get outside, stroke the cat, run around and be kids... But:

Make sure they get under the shower and rinse off any allergens that may be lurking that could get into the bedding.

Get dustproof covers for duvets and pillow cases and wash linen and clothes at temperature 60.

Minimise cuddly toys in the bed (pop them in the freezer to slow down the dust mites before washing the toys too).

Choose the neutral, scent-free washing liquids and avoid strongly perfumed fabric softeners, that can cause breathing difficulties for all of us with allergic asthma.

Open windows are a must in the summer, but not without pollen screens for doors and windows. Luckily, you can pick these up from DIY stores or order standard sizes online. Take every opportunity you get to go to the seaside- that salty sea air does wonders to strengthen the airways and immune system.

TAKE THE OPPORTUNITY As a parent of children with allergies it can be really tough to manage the day-to-day and not get fraught with anxiety about when your child may have the next asthma attack or come into contact with a food allergen. The important thing to remember is that through these experiences, we become more informed about our nutrition, medication and healthier living practices and can improve the lives of everyone at home. And by the time our kids are teens, they will know how to handle their allergies or would have grown out of them all together! If you would like to share any other ideas and tips that can make life easier for children with allergies and their parents, then please contact the team at www.familyfirst.co.uk

Turnover to find out more about food allergies from Allergy UK www.FamilyFirst.co.uk

FA M I LY F I R S T 2 017

DELICIOUS DAIRY FREE ICE CREAM DAIRY FREE

GLUTEN FREE

LACTOSE FREE

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FACT S : F o o d A l l e rg i e s - I S S U E 01

Facts on Food Allergies It is important for everyone to be aware of food allergies, and to get a correct diagnosis as quickly as possible. Allergy UK offer advice for Family First readers on this subject

ood allergy is caused when the body mistakenly makes an antibody (IgE) to ‘fight off’ a specific food. When the food is next eaten, or in some cases just by being in contact with the skin, it triggers an immune system response which results in the release of histamine and other substances in the body. These can cause a range of symptoms depending on where in the body it is released. Normally symptoms appear very quickly after eating the ‘problem’ food that has caused it (within a few minutes), but in some cases it can be delayed by up to a couple of hours. Very rarely, the immune system chemicals are released throughout the body, causing a ‘systemic’ reaction (such as anaphylaxis). In 2014, food labelling legislation was introduced that recognises 14 allergens that need to be labelled but other food allergens that the legislation doesn’t cover, such as Kiwi fruit, are also emerging as a cause of severe allergic reactions. The 14 allergens covered by the labelling legislation are: Celery; Cereals containing gluten;

Crustaceans; Eggs; Fish; Lupin; Milk; Molluscs; Mustard; Nuts; Peanuts; Sesame seeds; Soya and Sulphur dioxide (sometimes known as sulphites).

FOOD ALLERGY OR INTOLERANCE? Food allergy normally causes symptoms within a few minutes of eating or being in contact with the relevant food. Food intolerance (or nonallergic hypersensitivity) is much more common. Symptoms are usually slower to appear and can be delayed for many hours after eating the food. Symptoms can also last for hours or into the next day. Common food intolerances include lactose, gluten and histamine.

Normally symptoms appear very quickly after eating

help you to get a diagnosis quickly. So, if you suspect a food allergy, the best thing to do is record the time and duration of your symptoms as well as everything you eat and drink. Remember to include any prescribed medicines and supplements and snacks, even if it’s just a small bite. Remember, any food can cause allergic reactions and isn’t always limited to this list so make sure you are recording everything you are eating and drinking so you can be sure to pick up on the food that is causing your symptoms.

FOOD ALLERGY SYMPTOMS INCLUDE: Gut reactions: Abdominal pain Vomiting Diarrhoea

Skin reactions: Itching Swelling (rash or nettle rash)

KEEPING A FOOD DIARY Keeping a food diary and working out what foods are causing a problem can

Respiratory reactions: Runny nose Sneezing Wheeze Cough

Common Food Allergies include: peanut tree nut egg milk (dairy) wheat fish soya sesame

Find out more at www.allergyuk.org including factsheets on food allergy, food guides and a template for a food diary. www.FamilyFirst.co.uk

FA M I LY F I R S T 2 017

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F E AT U R E : B a by C e n t re - I S S U E 01

PREGNANCY, PARENTING AND BEYOND The panel of expert health writers from BabyCentre answer all your questions, from pregnancy to parenting in the first year, and beyond... so grab a cuppa, put your feet up and enjoy this feature especially for mums, dads and parents-to-be...

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FA M I LY F I R S T 2 017

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I S S U E 01 - F E AT U R E : B a by C e n t re

I’ve heard of baby-led weaning but what is it, and is it safe for my baby? Baby-led weaning (BLW) means forgetting purees and spoon feeds, and simply letting your baby feed theirself...

ike traditional weaning with purees, BLW is suitable from six months, and gives your baby the chance to explore foods; the colours, textures and tastes. It saves you preparation time, since you won’t have to spend time making up purees. The easiest finger foods for your baby to hold is lightlycooked vegetables, cut into sticks, or vegetables that have a natural handle, such as cooked broccoli spears. At six months, your baby has not yet perfected pincer skills, and can only grip food using fists. Many parents worry that babyled weaning poses more of a choking risk for babies. This is not the case, however, you may notice that your baby gags on foods more with BLW, because he/she is the one controlling the food. Your baby’s gag reflex is much more sensitive than yours, and is closer to the front of the mouth. The gag reflex is there to protect your baby from choking and helps him/her to move food forward, to prevent it from blocking the airways.

and blueberries, are cut in half lengthways before giving them to your baby.

Thoroughly check any meat or fish you give to your baby for tiny bones.

To help get you started, here are BabyCentre’s top ten finger foods, ideal for babyled weaning:

Chunky strips of poached chicken or mini meatballs

Breadsticks, pitta fingers, toasted soldiers all make great snacks

Cooked pasta – fusilli or penne are the easiest for your baby to grab

9. 10.

Well-cooked vegetable sticks, such as carrots, courgettes and sweet potatoes Foods with interesting shapes and textures, such as broccoli florets, cauliflower and baby sweetcorn

Chunks of soft fruit, such as banana, ripe pear, kiwi and melon

Rice rolled into balls makes it easier for your baby to pick up and eat

Cool cucumber cut into sticks (great for a teething baby) Sticks of cheese Dry cereal (great for pincer practice)

To keep your baby safe during weaning, whether it’s BLW or purees, follow these three simple rules:

Never leave your baby alone with food and always make sure he/she is facing you during eating.

Make sure that any small round foods, such as cherry tomatoes, grapes

For more baby-led weaning tips, download the BabyCentre app from the Apple Store or Google Play Store.

FA M I LY F I R S T 2 017

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E ATU R E : B a byCe ntre

F E AT U R E : B a by C e n t re - I S S U E 01

Should I be eating differently during pregnancy?

If you already eat healthily, you may only need to make a few tweaks to your daily diet – But, if you’ve been living on ready meals or takeaways, or you have a crisps or chocolate habit, it might be time for a change...

ating a healthy pregnancy diet means you’ll get all the nutrients you and your developing baby need. Your daily meals should include a variety of foods from the four main food groups...

FRUIT AND VEGETABLES Aim to eat between five portions and seven portions of fruit and vegetables each day, choosing more veg than fruit. Frozen, tinned and dried fruits and vegetables are fine, but varieties with no added salt or sugar are better for you. Juices and smoothies also count. But the natural sugars can affect your blood sugar levels and damage your teeth, so it’s best to limit the amount you drink.

STARCHY FOOD These include starchy root vegetables such as potatoes, plantain and yams, and wholegrain cereals such as brown rice and quinoa. Breads, crackers, pasta and breakfast cereals are also in this group. Choose wholemeal bread or half-and-half varieties when you can.

FOODS RICH IN PROTEIN These include lean meat and chicken, fish, eggs and pulses (such as beans and lentils). Aim to eat two or more portions of fish a week. Oily fish, such as mackerel or sardines, are good for you, but you shouldn’t have more than two portions a week.

ignore the old advice that you need to eat for two

When you are pregnant, your body makes even better use of the energy you get from your food. This means you don’t actually need any extra calories for the first six months of pregnancy, so ignore the old advice that you need to eat for two. For the last three months of your pregnancy, you only need about 200 extra calories a day to help support your growing baby. This is about the same as: a couple of oatcakes with mashed avocado on top

a toasted pitta bread with two tablespoons of hummus

DAIRY FOODS These include milk, cheese and yoghurt, which are good sources of calcium. Varieties that are low in fat and sugar are the healthiest options.

a slice of wholemeal toast with a small tin of baked beans

The NHS recommend that you take two important supplements during your pregnancy. These are:

1. 2.

400 micrograms (mcg) of folic acid a day for the first 12 weeks 10mcg of vitamin D a day throughout your pregnancy

For more advice on eating well

during pregnancy, you can sign up to weekly emails from BabyCentre; these are packed with useful

advice on healthy eating and

exercise in pregnancy, as well as updates on how your baby

is developing in the womb. You

can also join a birth club on the

BabyCentre community and speak to other mums who are expecting at the same time as you.

www.FamilyFirst.co.uk

FA M I LY F I R S T 2 017

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E ATU R E : B a byCe ntre

F E AT U R E : B a by C e n t re - I S S U E 01

How can I get breastfeeding off to a good start? If you are a mother thinking about breastfeeding, or if you are already breastfeeding, you are doing a great thing for you and your baby. At the BabyCentre we believe that breastmilk is the healthiest way to feed babies...

n the long-term, breastfeeding may help your baby to stay healthy and can help to reduce health conditions such as high blood pressure, high cholesterol, obesity and diabetes, as well as helping your baby to fend off illnesses such as gastroenteritis, pneumonia, bronchiolitis and even ear infections. Breastfeeding helps to build a special bond between you and your baby too. Your partner can support you by reassuring and praising you, helping to reduce household chores and being involved in more of the daily care of your baby. This will free up your time to focus on feeding your baby.

HERE IS HOW TO GET STARTED... A feed can take anything from five minutes to 40 minutes, so relax, and find a comfortable place before you start. Hold your baby in a position that won’t make your arms and back ache. Have cushions or pillows nearby to support you or your baby, so that you are both in a relaxed position before you start feeding, and ensure you also have a glass of water for yourself.

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Your baby needs to get a good mouthful of breast when he/she latches on. So, check that baby’s mouth is as wide open as possible before latching. Make sure that baby’s tongue, bottom lip and chin touch your breast first. Once attached, baby’s chin should be touching your breast, and baby’s nose should be free.

Hold your baby in a position that won’t make your arms and back ache

breast away from baby’s nose.

If you have large breasts, you may find it more comfortable to lie on your side while feeding, or you may want to try holding your baby under your arm in a rugby ball position. It can be hard not knowing how much your baby is taking, but try not to worry. Your baby will let you know when he/she is full by coming off the breast on his/her own. If baby empties one breast but appears to be hungry, offer the other breast.

If latching on hurts, break the suction by gently inserting your little finger between your baby’s gums and your nipple, and try again. Once your baby latches on properly, he/she will be able to do the rest.

Good luck! Remember try your best

If you look down at your baby while feeding, baby’s head should be tipped back. Baby should be able to breathe easily during the feed, without you needing to pull your

breastfeeding, including videos on

and for more expert breastfeeding tips and advice, download the

BabyCentre app from the Apple Store or Google Play Store or visit www.BabyCentre.co.uk.

With useful guides and videos on

how to get the perfect latch, you’ll have everything you need at your fingertips.

FA M I LY F I R S T 2 017

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F E AT U R E : B a by C e n t re - I S S U E 01

What is skin-to-skin and how can I do it with my baby? Skin-to-skin is just as simple as it sounds: holding your baby so that his/her bare skin is next to yours... BabyCentre explains more about the benefits of this for your baby...

kin-to-skin helps your baby in many ways. Baby has just emerged from a dark, warm haven, into an unfamiliar world that has bright lights, that is colder and has unfamiliar sounds. Skin-to-skin contact keeps baby warm, and baby can hear the comforting sound of your heartbeat, which baby knows so well from the time in your womb. It also helps to regulate baby’s breathing and heartbeat, keeps blood sugar at the right level and builds up immunity to infections. Give yourself plenty of time to hold your newborn baby and gaze into his/her eyes. It may take a while, at least an hour, of lying on your tummy and adjusting to the world, before your baby feels ready to try feeding.

can help. For your newborn, the next best thing is skin-to-skin with the dad.

Skin-to-skin can also help if you and your baby are having trouble with breastfeeding Some babies may need special care as soon as they are born, so you may need to wait before you can have skin-toskin, but you can catch up as soon as

premature or low-birth-weight babies.

Skin-to-skin can also help if you and your baby are having trouble with breastfeeding. Your baby will instinctively seek out your breasts, and it is much easier if there is ready access. You can carry on doing skin-to-skin with your baby whenever you want to, and for as long as your baby is happy with it. It can be a powerful tool in helping to calm your baby when upset.

HOW TO DO SKIN-TOSKIN

Lie down with your baby on your

chest, as long as you are sure you

won’t fall asleep. Otherwise, sit up while holding your baby skin-to-

Hold your baby in a position that won’t make your arms and back ache

skin, and keep baby upright with chest against your chest. Baby can wear a nappy if you are worried about ‘accidents’.

Cover your baby’s back with a

If you have had a caesarean, it should still be possible to hold your baby skin-to-skin soon after the birth. If you want to have skin-toskin in theatre, you need to put it in your birth plan, agree it with the theatre team before the operation starts and put your hospital gown on so that it opens at the front. Otherwise, you can have skin-toskin with your baby as soon as you are in the recovery room. If you are unable do skin-to-skin with your baby after the birth, your partner

light blanket to ensure warmth. Or, if you have things to get on

with, you can use a wrap carrier to keep baby snuggled next to you. You can go topless or open your

shirt, whatever feels comfortable. If you are breastfeeding, go braless or wear your maternity bra. You may need your bra when

you are both well enough. Skin-to-skin contact (also known as ‘kangaroo care’) is an important part of care for sick,

your milk comes in and your

heavy breasts need the extra support.

Find out more about the benefits of skin-to-skin at www.BabyCentre.co.uk www.FamilyFirst.co.uk

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F E AT U R E : B a by C e n t re - I S S U E 01

5 Tips for getting toddlers to be more active Exercise benefits your children in so many ways; builds muscles, helps with better coordination, balances emotions, supports the learning of social skills through active play with other children, adventure and achievement... So, we asked the experts at the BabyCentre for their five top tips for getting toddlers active...

he NHS recommends that children under five should be active for at least three hours a day. This includes light activity such as walking and playing, as well as vigorous exercise such as running or riding a trike... Here is how to keep your child on the go:

Be a role model - You probably find your children love to copy what you do; use this to encourage them into good habits. If they see you being active every day, they will be keen to do the same. Exercise does not have to mean hours sweating at the gym. Try walking for short journeys instead of using the car, taking a longer route to your local shop, or getting off the bus a stop early, this way you are leading by example and your children will see exercise as a part of life as opposed to a chore.

give your preschoolers all the opportunity they need to burn off energy

Enjoy the great outdoors - An easy way to get your children climbing, running and jumping is to take them out into the fresh air. Playgrounds and parks are a good choice. If you live in the country, any open space such as a footpath or woodland will give your preschoolers all the opportunity they need to burn off energy. A

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city walk can also be fun. Let your children lead the way, and point out any interesting buildings and sights as you go. Or you could see if your local childrenâ&#x20AC;&#x2122;s centre offers any outdoor trips, such as to the beach.

Get moving indoors When the weather is really cold and miserable, or you are too busy for a trip to the park, there are still plenty of ways to be active with your children. Jump around to music together, build an obstacle course with big sofa cushions, or get moving with a fast-paced game of hide-andseek. Housework also counts as activity, so let them help you with tasks such as loading and unloading the washing machine or pushing the vacuum around.

Make it social - Get friends involved, so you can either exercise together or just catch up while your children play. Arrange to meet other parents at places such as the park, the pool, or the softplay centre. Having a regular time and place to meet each week is a great way to keep you motivated and your children active.

Sign up for a class - If you want a more formal arrangement, you could take your children to exercise classes suitable for their age group. The classes could be for swimming, gymnastics, music or movement. Classes can be expensive, so look for somewhere that offers trial sessions to see if your little ones enjoy it before you pay for a whole course.

FA M I LY F I R S T 2 017

Big wins for our Little Angels

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E ATU R E : B a byCe ntre

F E AT U R E : B a by C e n t re - I S S U E 01

7 Tips to get your baby into a routine Getting your baby into a routine with regular naps, feeds, and fun activities can make life easier for everyone. Here are seven tips for creating a routine that works for you and your baby...

Teach your baby the difference between night and day - Helping your baby learn to tell day from night is an important step towards a workable routine. Keep your house bright and noisy during the day, but dim and quiet at night to help your baby learn that night is for sleeping and daytime is for playtime.

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

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

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

Expect changes during growth spurts and milestones - There will be times when your baby grows and ticks

off milestones faster than others. And this can disrupt routines; when your baby may sleep for longer, or may wake up more at night, or be hungrier than usual. Knowing when these changes are likely to happen helps you to prepare for any disruption in advance, these are likely to be: two, three, and six weeks, and three and six months.

Adjust your baby’s routine to suit his/her age - As your baby gets older, needs change; for example, fewer daytime naps and more playtime and stimulation. At about six months, solid foods will be included in your baby’s diet, and so food preparation and cleaning up needs to be included in your routine.

Don’t expect perfection! - Although babies like consistency, you can expect changes from day-to-day and as your baby grows. Holidays, siblings and plans with friends and family will all play a part in daily life with your baby. An occasional break will not cause too much disruption to your baby’s routine. Just pick up as usual when you can, and remember that every parent faces the same challenges.

You can talk to other parents and share tips on planning your baby’s daily routine, in our busy and friendly BabyCentre community. Find out more at www.BabyCentre.co.uk www.FamilyFirst.co.uk

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I S S U E 01 - F E AT U R E : T i p s fo r P a re n t s f ro m P a re n t s

A Gentle Touch

First time mother, Louise Howard shares her experience of baby massage...

hen I found out I was pregnant with my first child, I was really excited about the range of activities I could do to bond with my baby. A friend of mine who had given birth to her first child the year before highly recommended baby massage, something I had not heard of before. She assured me it was great for all sorts of baby ailments such as constipation, colic and wind. As somebody who enjoys the odd massage myself, I decided to sign up to a baby massage course. I soon found that baby massage has become extremely popular, and there are a variety of ways you can learn baby massage techniques. Basking Babies is a franchise that has representatives around the country running baby massage courses, and Hartbeeps baby sensory also has elements of baby massage in the classes, or if you do not want to splash out on a course, then the childrenâ&#x20AC;&#x2122;s centres sometimes do workshops, and this is a good place to start. My local centre did classes that prioritise mums who have had babies that suffer from colic or constipation. There are also a variety of videos you can watch online. I chose to attend a couple of private sessions with baby massage therapist Louise Green, owner of Kelvedon Massage Therapy; she was great and after two onehour sessions, I was competent enough to do a halfhour massage session on my baby Teddy as part of our nighttime routine. For me, it had many benefits; Teddy suffered from mild constipation, so the techniques I was shown really helped to ease his symptoms and get things moving again. It was also lovely for bonding with Teddy,

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as he soon realised that when mummy rubbed her hands together he was going to get a lovely massage. I felt the bonding benefits of this activity too, as well as being a fun way to moisturise him, rather than just giving him a quick going over with baby lotion after his bath, it became the central part of our nighttime routine and also meant I could use some great carrier oils on him which were amazing for his skin.

I felt the bonding benefits of this activity too I chose to use the same combination of oils that Louise had used; Jojoba oil, which is suitable for all skin types and is a very effective moisturiser, mixed with sunflower oil, which is full of nutrients for the skin. There are companies that sell premade baby massage oils but you can make up your own by buying good quality organic oils, I got mine from www.baseformula.com. There are other oils you can use such as olive oil or coconut oil, it is whatever works for you and your baby. I continued to massage Teddy until he learnt to crawl... But, baby massage still has its benefits as I have found that if I rub my hands together Teddy still associates this with being still and calm, even if only for a few moments now he is mobile, which made putting sun screen on him in the summer much easier.

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I S S U E 01 - R E S E A R C H : T h e S l e e p C o u n c i l

How to Get A Good Night of Sleep We spend a third of lives doing it. It is vital to our health and wellbeing. And yet we don’t always pay enough attention to why we need it... Lisa Artis of the Sleep Council shares key advice on getting a good night of sleep...

very single one of us sleeps without giving too much thought to just how important good sleep is to how well we cope with everyday life... “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, diabetes, strokes... and it helps us fight off minor ailments, deal better with depression and even tackle weight problems,” said Lisa Artis of The Sleep Council. And it is not just adults who need to become more ‘sleep aware’, so do children and teenagers. “While it’s extremely important for parents to know how much sleep their child needs, we also need to teach

youngsters about good sleep behaviour – and from an early age too,” said Lisa, “If a child isn’t getting enough sleep, then the parents probably aren’t either – causing increasing stress among the whole family.”

Lack of sleep is something of a national epidemic A decent night of sleep will help children 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 and other minor ailments, less irritable and better behaved. Sleep deprivation causes increased

hyperactivity and other behavioural problems, as well as damaging physical and mental development. Poor sleep habits from an early age can lead to longterm sleep problems. “An increasing body of evidence shows the damaging effect on children and teenagers who get less sleep than they need – from weight gain to depression, from poor performance and concentration to reduced creative ability and lower immunity to diseases. This comes at a time when the pressures of the modern world are definitely leading to decreased sleep times.” Daytime tiredness in young children and students is a real issue and The Sleep Council’s Time to Learn survey in 2012 revealed that lack of sleep among primary school children was having a devastating effect in schools, with nine out of ten teachers (92%) complaining that pupils were so tired they were unable to pay attention in class. Worryingly, more than a third (38%) of teachers said lack of sleep among youngsters is a daily problem for them. “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 know that a healthy lifestyle includes a good night’s sleep,” continued Lisa. “Lack of sleep is something of a national epidemic, so it is particularly important for parents to establish good sleep hygiene habits at an early age – not letting them stay up too late, sleep wherever they want and demanding snacks and attention in the middle of the night.”

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R E S E A R C H : T h e S l e e p C o u n c i l - I S S U E 01

Top Tips for Parents:

Establishing and sticking to a bedtime routine right from the start until early teens can go a long way to minimising later problems. For example, teatime, followed by quiet play, bath, story and then bed. Bedtime should be around the same time each evening (although on nonschool nights, older children already established in a good sleep pattern may be allowed to stay up later).

Don’t expect children to go to sleep immediately – after all, most adults don’t – and they should be allowed to read or play quietly until they drop off. It is still promoting a relaxing environment.

If your child cannot sleep do not be tempted to get them back out of bed, instead

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encourage them to be quiet and lie down.

Try not to get cross with your child if they are refusing to go to sleep. This only aggravates the situation and does not aid the relaxing atmosphere before bed. Be firm and in control, but kind.

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

It is 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 scrimping on a mattress. Also make the bed a welcoming place – never send kids to bed if they are being naughty.

Keep regular bedtime hours. A good sleep routine will work wonders.

Know 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; 6-12 years olds – 10 hours; and teenagers – around eight to nine hours

For more information visit www. sleepcouncil.org.uk

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Big wins for our Little Angels

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What is mattress zoning and why is it so important? A third of adults suffer from lower back pain and it is little wonder when you consider the daily strain the spine comes under. All Silentnight mattresses are zoned, offering strategic support in the areas where you need it the most to help promote healthy spinal alignment and improve posture. We don’t just stop there either! When it comes to an organised home, having enough storage is essential and our beds offer space-saving storage that is easily

Our sprung mattresses feature either a Miracoil™ or Mirapocket™ support system offer zoned support for better spinal alignment. How to get a great night’s sleep for all the family... We believe everyone should enjoy a great night’s sleep, which is why we offer a wide variety of products for different needs and ages; from safety-tested and award-winning cot bed mattresses, to super convenient ‘bed in a box’ solutions. We also offer sumptuous bedding and pillows made from luxurious materials, as well as a range of cosy pet beds.

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Sleeping like Little Angels Anyone who states they sleep like a baby, usually isn’t a parent... The experts at Little Angels share information on your baby’s sleeping habits... It takes a while for you and your baby to establish a night time routine and that is because sleeping through the night usually means different things at different ages. We recognise that as your baby grows their needs change and that means parenting expectations also need to adapt... For a newborn, a good night’s sleep usually means bursts of three hours. Newborns need to refuel often, so it is very unusual for any newborn to sleep right through the night from day one.

a nappy that is as comfortable and protecting as possible whilst baby sleeps is essential Making sure your baby is in a nappy that is as comfortable and protecting as possible whilst baby sleeps is essential. Little Angels Newborn nappies are designed to be as soft as possible against your baby’s skin – and with a handy time-to-change wetness indicator on the front, it means you can tiptoe over and check if your baby needs changing without disturbing him/her. An additional umbilical cut out on sizes 0-2 also ensures your baby’s sensitive belly button area is free from irritation so you and your baby can sleep peacefully.

Sleeping like a baby yet? By the time your baby is two-three months old, you can expect five or six solid hours of sleep a night. There is a light at the end of this long sleep-deprived tunnel! This is when your baby may begin to skip one of their night time feeds. Therefore, it is important your baby is as comfortable and as protected as possible. By four months you can expect your baby to sleep seven or eight hours. Keeping your baby as comfortable and as protected as long as possible is so important. And a wet nappy is the last thing that should wake your baby. Little Angels Comfort & Protect nappies come in special plus sizes, especially for night-time use, which offer additional absorbency through the night. With super stretchy sides and waist elastic as a barrier against leakage up baby’s back, you can feel reassured that what goes into Little Angels stays in Little Angels. Phew! Another thing to sleep soundly about.

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F E AT U R E : T h e C a m p i n g a n d C a ra va n n i n g C l u b

Getting Britain

Camping There’s no better way to get kids active outdoors and interested in nature than with camping. The Camping and Caravanning Club shows you how.

amping is a fabulous, low-cost holiday option compared with most other types of holiday accommodation, and it’s the ideal way to help families get into the great outdoors at weekends and on longer holidays to spend quality time together. Camping in a tent, caravan or motorhome means families can be completely self-contained when on holiday, and carry everything they need with them. Campers aren’t reliant on the food and drink serving times of their holiday accommodation, and have the flexibility to follow weather reports, to ‘up-andgo’ at short notice. It provides a freedom like few other holiday types or accommodation options. The quality of modern equipment means camping and caravanning today represents a home from home. Most manufacturers now offer inflatable tube tents, which are child’s play to put up on site. Similarly, well-equipped caravans and motorhomes (with showers, full kitchens, flushing toilets and central heating) offer high levels of luxury and creature comforts. So for more and more families, camping is a conscious lifestyle choice. More and more people are looking to camping as a way to get back to nature, and spend quality time with loved ones away from distractions of TV, tablets and smartphones. For campers, holidays are about creating great

A DV E R TO R I A L

memories with people who matter most to them. There’s so much free fun for families to enjoy on and around campsites, compared with other ways of holidaying: from building dens to nature walks, playing Pooh sticks to al fresco campsite cooking. And they’re safe environments in which kids can make new friends and just be kids!

CAMPING MAKES KIDS SMARTER Children who camp in the great outdoors at least once a year go on to do better at school, as well as being happier and healthier, according to their parents. That’s the finding of a study carried out by the Institute of Education at Plymouth University, commissioned by The Camping and Caravanning Club, to investigate the relationship between education and camping. Nearly 600 camping families responded to an in-depth

Getting Britain

Camping There’s no better way to get kids active outdoors and interested in nature than with camping. The Camping and Caravanning Club shows you how.

19546 Family First mag_FINAL.indd All Pages

survey, and the results showed that more than 4 out of 5 parents thought camping had a positive effect on their children’s school education. 98% of parents said camping makes their kids appreciate and connect with nature; 95% said their kids were happier when camping; and 93% felt that it provided useful skills for later life. Many parents reported that escaping technology (laptops, tablets, mobiles, etc) is a good thing for their children and one of the benefits of camping. Parents also said camping gives their kids freedom, independence and confidence; and many felt camping helped their children to enjoy learning in the classroom, because they can share their camping adventures and experiences such as visiting exciting educational or historical sites. 83% of children took part in free play during their last camping holiday, while 80% took part in nature walks, and 71% enjoyed seaside visits. Sue Waite, Associate Professor at the Plymouth Institute of Education, said; “Interestingly, the parents surveyed believed camping supported the key curriculum subjects of Geography, History and Science and actually, that stacks up because the most common camping activities were natural - such as rock pooling and nature walks - where children were getting to understand ecosystems and identify lifeforms, respecting nature and the environment.” The children who took part in the research were asked what they love about camping and the most common themes were making and meeting new friends, having fun, playing outside and learning various camping skills.

Give glamping a go! If camping seems a step too far removed from the regular holiday accommodation, then glamping is worth considering too. The Club launched Ready Camp, its network of glamping tents, in 2015 and expanded this to 39 campsites for 2017. Each Ready Camp glamping tent is permanently erected on site, and equipped with proper beds, comfy seating and a dedicated kitchen area. Included inside is everything but the kitchen sink – Ready Campers need only bring their own bedding, towels and a sense of adventure! www.readycamp.co.uk

New to camping? How to get started If you’re not sure how to get started in researching and buying your tent, check out the Club’s handy ‘new to tents’ guide. It covers everything you need to know about the different types of tent available, and which is right for you and your needs, advice on different types of tent fabric, all you need to know about the key components of tents such as poles, groundsheets, pegs and more. It gives guidance on how and where to pitch, and how to take care of your tent to ensure a longer life and many happy camping holidays. www.campingandcaravanningclub.co.uk/newtotents

About the Club memories with people who matter most to them. There’s so much free fun for families to enjoy on and around campsites, compared with other ways of holidaying: from building dens to nature walks, playing Pooh sticks to al fresco campsite cooking. And they’re safe environments in which kids can make new friends and just be kids!

The Camping and Caravanning Club is currently enjoying its highest ever membership figure in its 116 year history: this summer, total household membership topped 300,000 for the first time. The Club operates a network of more than 100 high quality campsites around the UK. Membership costs from just £38 for two adults and up to four children, and guarantees savings of up to 30% on the Club campsite network, access to more than 1500 member-exclusive ‘certificated sites’, along with discounted crossings to mainland Europe and the ability to book with the Club on some 150 European partner campsites. For more information visit www.campingandcaravanningclub.co.uk/jointheclub

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I S S U E 01 - S P O R T : S n ow s p o r t s

Give Ski and Snow Sports a Go If you have ever considered trying out skiing or snowboarding, then read on for information about this family winter sport...

n less than four months the world’s best winter sports’ athletes will be heading to PyeongChang in South Korea to compete in the biggest sporting event on the planet – the Olympic Winter Games. Although their performances on snow and ice may feel a million miles away from your living room, skiing and snowboarding are two sports that can actually be easily enjoyed by all the family. And they do not need to cost the earth!

easily enjoyed by all the family Skiing or snowboarding in the UK at one of the many indoor centres or outdoor dry ski slopes can be a brilliant relatively low-cost activity for a family day out. If you have never tried it before, you could look at group lessons for both adults and children, or hiring an instructor for the family to learn together can be a lot of fun.

SO WHY WOULD YOU GIVE SNOWSPORTS A GO?

A great family activity: Skiing and snowboarding is for everyone, with people taking it up at all different ages. Snowsports often appeals to people who do not always get on with traditional sports and are looking for something a bit different. It is also a fun family bonding activity.

Snowsports make you healthy: There are many health and fitness benefits for body and mind that come with skiing and snowboarding. These include developing your core skills and balance, strengthening muscles – particularly in the legs and improving your aerobic endurance and stamina.

Less expensive than you think: Skiing or snowboarding at one of the many indoor or dry slopes in the UK makes snowsports affordable, with a session often just a

few pounds, and this includes skis or snowboard and boots. A day at a UK slope with the family is an affordable fun day out.

WHAT IF I DON’T HAVE A BIKE? Snowsport England run a national skiing and snowboarding participation campaign called Go Ski Go Board (www. goskigoboard.org.uk). On the website, you can find all the information and resources you need to help you try snowsports for the first time. Go to the Activity Finder or Slopes Map on the Go Ski Go Board website to find your nearest slope or nearest ski and snowboard sessions. Specifically, for children, there are some other initiatives set up to give them a chance to try skiing or snowboarding either for free or at affordable prices... In April 2018, national governing body Snowsport England are running the National Schools Snowsport Week, aimed at giving school children the chance to try snowsports for free or at a low cost. Running for the third year, National Schools Snowsport Week, which takes place from 23rd – 29th April will again offer sessions for schools at over twentyfive slopes across the country. Find out more at www.nssw.co.uk In 2018, it is expected that the interest in skiing and snowboarding will rise following the Winter Olympics and Paralympics taking place in South Korea. Four years ago, when Jenny Jones won Olympic bronze at Sochi 2014, slopes across the UK were inundated with queries and bookings, and it is hoped our Team GB athletes will have the same effect in 2018, with people of all ages wanting to sign up to give skiing or snowboarding a go. Find out more at www. goskigoboard.org.uk or www. snowsportengland.org.uk

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FA M I LY F U N : C yc l i n g - I S S U E 01

Get active for free with HSBC UK Guided Rides Looking for a fun, free way to get fit with your family? Read on to find out about the HSBC UK Guided Rides programme...

ycling is not only a really fun activity for young people and grown-ups, it is also excellent for both physical and mental health. As well as experiencing the outdoors and getting some fresh air on two wheels, cycling burns an average of six-hundred calories per hour. With no glass window between yourself and the open road, your mind is more likely to be occupied by your surroundings rather than any negative thoughts. Getting out on your bike is also one of the easiest ways to exercise – you can ride almost anywhere and at any time of the year. Plus, it is low-impact, so it is easier on your joints than other high-impact or aerobic activities like running. Like any new activity, trying out something new can be really daunting at first. That is why the HSBC UK Guided Rides programme exists – to help people and their families take that all-important first step on the road to a new way of

life. The rides take the hassle out of organising a bike ride, because British Cycling’s trained Ride Leaders find the best routes and show you the way – offering a little friendly support if you need it. Even better, it is completely free to take part.

take that all-important first step on the road to a new way of life The rides are organised into three levels; easy-going, steady, and challenging... with each level designed to appeal to riders of differing levels of ability, confidence or experience. Whether you are getting on a bike for the first time or an experienced cyclist, there is something for everyone on an HSBC UK

Guided Ride. Rides are now underway in locations across the country – with more rides being added all the time.

WHAT IF I DON’T HAVE A BIKE? While it is possible to spend hundreds of pounds on a shiny new bike, it is not really necessary if you are looking to simply enjoy leisure cycling. Bargains can be found online and in high street shops, or you can pick up a bike secondhand from a local shop or an online auction site. It is highly possible to pick up a bike for around fifty pounds, or less for a child’s bike. Alternatively, you could look into local hire schemes before committing to a new purchase. If you do have a bike but it has not been serviced for years or is not fit for the road, you can get it serviced cheaply through various community schemes. Try contacting your council as a starting point or, alternatively, try your local bike shop.

Join the fun and register at www.letsride.co.uk www.FamilyFirst.co.uk

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A DV E R TO R I A L

Available at

S P O R T : At h l et i c s - I S S U E 01

TRACK

AND FIELD Athletics is a sport that offers many avenues when it comes to being active, read on for more information about this sport...

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FA M I LY F I R S T 2 017

I S S U E 01 - S P O R T : At h l et i c s

he words ‘track and field’ (or ‘athletics’) may evoke certain memories to the fore of your mind – it could be Roger Bannister becoming the first athlete ever to break the four-minute barrier for one mile; sprinting greats such as Allyson Felix, Michael Johnson, Cathy Freeman and Usain Bolt claiming historic gold medals, or Bob Beamon’s and Mike Powell’s unbelievable world record jumps in the long jump. On the other hand, your knowledge of the sport could be limited to simply knowing one or two disciplines and what they involve, so, allow us to offer a crash-course of athletics, including what is involved and what some of the disciplines entail.

THE HISTORY… A sport steeped in history, some of the first signs of athletics can be traced back to the Olympic Games, a time as far back as the eighth or ninth century B.C. While sports such as boxing and equestrian events were included at the Games, most of the events were those now classified under athletics or track and field, including running, jumping, discus and the javelin. By the late 1800s, the popular enthusiasm for all types of physical exercise had caused a boom in participation sports, especially athletics, a sport which soon became central to the exercise components of national education systems. The sport thrived in well-developed societies, with an ever-expanding competition programme developed in schools, universities and private clubs. TV coverage of athletics increased greatly in the 1960s as the sport gradually moved away from its amateur roots, with the decades that followed seeing the development of sport sciences, improved equipment, and new training techniques bringing even more changes to the sport. Until the late seventies, athletics enjoyed its moment of glory every

four years as the Olympic and Paralympic Games – the first edition of the latter being held in 1960 in Rome – though today there are an abundance of wide-ranging official competitions and championships (find out more at www.iaaf.com).

Governing Body for athletics in the UK, runs a programme called Parallel Success for budding disability athletes who are looking for a way into the sport. For more information, or to signup for updates regarding

Everyone and anyone can do athletics WHO IS ATHLETICS FOR? Everyone and anyone can do athletics – if you don’t think you are good at one thing, chances are you may well be at another! Ultimately each discipline, be it a run, jump or throw, will work your body in its own unique way, with disability events also wideranging and in existence for all impairments.

Parallel Success induction days, please email ps@ britishathletics.org.uk COACHING: Maybe you see yourself in the mould of a coach rather than an athlete? If you are interested in helping athletes to learn new skills and maximise their performance, visit www. englandathletics.org/ Coaching and find out more.

HOW CAN I GET STARTED? AND WHAT OPTIONS DO I HAVE? Club Search: Athletics clubs are a fantastic way of getting started in the sport, whether as an athlete, coach, official or volunteer. Find your nearest club by visiting www.uka.org. uk/grassroots/search/ Information on road races local to your area can be found via www.runbritain. com/races Parkrun events are held every Saturday morning up and down the country, normally starting at 9am (find your local course via www. parkrun.org.uk) Disability Athletics: UK Athletics, the National

Are you interested in measuring the success of athletic competitions? Have you considered becoming an athletics’ official? Find out more at www.englandathletics.org/officials 54

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S P O R T : At h l et i c s - I S S U E 01

Here’s a quick-fire look at each of the traditional athletics disciplines… RUN

JUMP

THROW

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

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

The Discus involves throwing a metal disc as far as possible while remaining inside a 2.5-metre diameter circle, something that isn’t particularly easy due to the force and speed gained when spinning in preparation to throw! In order for the throw to be measured, the discus must land inside a marked sector.

Sprint events include the 100m (run in a straight line down the home straight of a 400m outdoor track), the 200m (an event in which you run around a bend before going down the 100m home straight) and the 400m, which is a one lap sprint of the track. Sprint hurdle events include the 100m hurdles (110m hurdles for men), an event in which competitors have to jump over ten barriers while sprinting, while the 400m hurdles involves running around the track once and clearing ten hurdles that are evenly spaced apart. If you do not fancy yourself as a sprinter or a hurdler, never fear – the 800m, 1500m are competitive distances that are commonly referred to as ‘middle distance’, while you can go to the other extreme and test yourself as a longdistance runner – the 5000m, 10,000m, half-marathon and marathon (42,195m, for those wondering) are all competitive disciplines, all of which bar the halfmarathon you can find on the athletics programme at each Athletics World Championships and Olympic Games. Mountain running is the ultimate test of endurance and strength; it usually separates into two fields: uphill, and up and down. The latter sees a course typically involving an ascent to a certain stage before then sloping back down to a finish point back on ground level.

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One of two vertical jumps, is the Pole Vault; an event in which those competing ‘vault’ over a bar by sprinting along a runway, and then jamming a pole against a stop board at the back of a recessed box sited centrally at the base of the uprights. On paper, it sounds like the wackiest of events, though it is one that requires a mixture of timing, speed, precision and core strength. The other is the High Jump, where competitors jump unaided and take off from one foot in an attempt to clear a horizontal bar, with the greatest height cleared without knocking the bar to the ground deciding the winner. An event built on strength and force, one of two vertical jumps is the Triple Jump; an event which sees competitors sprint along a runway before taking off from a wooden board. The take-off foot absorbs the first landing (the hop), the next phase, the step, is finished on the opposite foot and then followed by a jump into the sandpit, with the distance travelled from the edge of the board to the closest indentation in the sand then measured. The fourth and final jumps event is the Long Jump; a discipline which sees competitors sprint down the runway and jump as far as possible into a sandpit from a wooden take-off board, with a foul registered should an athlete overstep the board.

In the Shot Put; a metal ball is thrown or ‘put’ using one hand, with the aim, like all throws events, being to throw the implement as far as possible. The Hammer Throw involves throwing a metal ball, attached to a grip by a steel wire, as far as possible from inside a seven-foot throwing circle. In order to generate power and speed prior to releasing the ‘hammer’, a professional thrower will typically make three or four spins. The fourth and final throws discipline is the Javelin, an event which sees competitors, using one arm, throw a metal-tipped javelin as far as possible (the javelin thrown by senior men weighs 800g; while the implement thrown by senior women weighs 600g). The weight of the javelin is notable; in previous years the javelin was lighter in weight; however, this had to be changed as competitors were throwing so far that athletics stadiums were no longer considered big enough!

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T I P S : F i t To g et h e r - I S S U E 01

Stay fit together Family First asked sports scientist and top personal trainer, Marc Dressen for some family fitness tips...

here is nothing like a family vacation to get kids active, especially if you choose a place that has sporting activities for everyone.... but we cannot always rely on going on holiday to keep the family fit and healthy, it is important to get everyone involved in physical activity on a daily basis as a part of the daily routine.

BE A ROLE MODEL Prioritise the subject of health by being a role model for your children. If the parents get interested in fitness, then it is likely children will too. So, if you are active in a sport such as martial arts or tennis then take the kids with you to the training sessions, and tournaments really help to bond a family. Create a day in a week, every two weeks or even once a month where you do something fun with your kids, but it needs to involve physical activity, such as trampoline jump parks, barefoot nature explorer parks, cycle tours, hiking tours exploring nature, or swimming parks.

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IF THEY ARE MOTIVATED THEN KIDS WILL MOVE Parents need to find out what it is their children really like to do in terms of physical exercise. If he/she likes to play soccer, simple go to soccer club. Parents can encourage children to try different sports to find what is most motivating. The rule is to try a sport, to assess if it is the right fit for the familyâ&#x20AC;&#x2122;s fitness.

do something fun with your kids You need to be dedicated when it comes to supporting your child in sports activity, so consider things such as having the time to drive your child to the sporting venue. Do you have the budget to buy what is necessary for the sport? Joining a sports club could lead to your children competing or being a part of a

sports league, and this competition can encourage some kids to continue being active, as does participating in a team sport with friends.

THREE EXERCISES ALL THE FAMILY CAN DO TO STAY FIT

Go outside or to the park and create a little obstacle circuit you all can race against each other. Running is great for kids.

If it is raining stay inside and create the family Olympic games. Be creative with what you have at home in terms of space and utilities.

Challenges are great for kids and parents too. For example, who can do the most... pushups, squats or burpees. Please note kidsâ&#x20AC;&#x2122; exercise needs to be bodyweight exercises. For more on health, nutrition and family fitness go to www. MarcDressen.com

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Family Pool Time Inspiration Toy Collector

with Zoggy Soakers or Seal Flips

Get your little one wearing their arm bands and place a toy a few metres in front of them, asking them to use their legs to swim over to the toy, collect it and bring it back to the starting point. Encourage your child to use their arms not only to pick up the toy but also to support their swimming movements. You can keep moving the toys further away or encourage them to collect more than one at a time!

Superman

with a Backfloat

Using a Backfloat ask your child to place one arm by their side and their other arm out in front of them creating a superhero pose. Ask them to push off from the side of the pool and just like a superhero â&#x20AC;&#x2DC;flyâ&#x20AC;&#x2122; as far as they can. When mastered repeat the exercise only this time ask them to kick their legs as well. For a group activity you can challenge them to see who can travel furthest!

Sequence Search

with Dive Sticks or Dive Rings

Place the toys in a line at the bottom of the pool spaced out at regular intervals. Ask your child to retrieve them in a certain colour order and let them race against the clock or each other to bring them back one at a time to the edge of the pool. Too easy? See if they can retrieve them all in order and in one breath!

Available at www.zoggs.com | #SwimHappy

I S S U E 01 - S P O R T : J u s t S w i m F e a t u re

Children have stopped moving... Swimming is a great family sport. You do not have to be an Olympic swimmer to take part, anyone can enjoy the water. It doesn’t matter how old you are or your level of fitness, the unique properties of water make it a truly accessible activity. This means that family members of all ages and abilities can join in and spend quality time together...

nowing how to swim allows you to do lots of other exciting sports like canoeing and snorkelling. The earlier a child gets used to being in the water, the better, so how do you prepare your child for their first lesson?

INTRODUCING BABY SWIMMING The perfect start for you and your baby is to attend adult and child sessions which allow your child to get used to being in the water with a small group of people. It also helps to give you more confidence in supporting your child in the water. These sessions start to teach your child the basic skills they need to learn to swim. Baby swimming lessons should be run by a qualified swimming teacher, who will use fun

activities, games and songs to allow your baby to get comfortable and more confident gradually, over a series of weeks. You will not be expected to swim as the adult in one of these lessons, so it does not matter if you are a confident swimmer or not. Your role is to help your child feel at ease and relaxed, and provide physical support to comfort and reassure them.

WHY EVERYONE SHOULD LEARN TO SWIM It is fun! Learning how to be safe in and around water could help to save your life.

There are loads of health benefits which can keep you healthy and happy at the same time. Swimming leads to lots of other exciting sports and activities. You cannot be an astronaut if you cannot swim (and lots of other jobs too!).

PREPARING YOUR CHILD FOR SWIMMING LESSONS Preparing kids for swimming lessons before their first dip is a great idea. Young children can often be a bit nervous about starting something new. Go for a family fun session or two down at your local pool. This is great for getting them used to being in the water with other people around. Swim England has created a special story book; ‘Discovery Duckling and Friends show us how to swim’, which helps toddlers and young children to get ready for their first swimming lessons. Parents and carers can use this book to show children what the first steps of learning to swim are like. It is designed to be used alongside the Swim England Learn to Swim Pathway. It has space for keeping track of all their achievements and Swim England Discovery Duckling Awards and Duckling Awards. If you would like to know more about other people’s experiences of their children’s swimming lessons, check out our parent blogs by visiting www. swimming.org/learntoswim/learn-toswim-information-for-parents/parentblogs/

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S P O R T : J u s t S w i m F e a t u re - I S S U E 01

WHAT DO I NEED TO TAKE SWIMMING? It is a nice idea to involve your child in what they need for their swimming lesson so they know what to expect when they get to the pool. Use our checklist below to make sure you have all the essentials.

Swimming costume/ trunks/shorts (for both yourself and your child if appropriate) Towels Shampoo/shower gel Hair clips/bands Swimming cap Locker money Goggles (these are not usually needed for beginners and some pools will have policies on their use) Floats/arm bands (these are usually supplied by Learn to Swim programmes or the pool, but worth double checking) Swim nappies for children starting with Adult and Child lessons.

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GAMES YOU CAN USE TO BUILD WATER CONFIDENCE As a parent, you can play an active role in increasing water confidence in babies and young children from an early age. Here are three examples of activities you can do to help your child become more confident:

Underwater Humming: In a pair or small group, stand close to each other and all duck under the water. While submerged, one person starts humming a favourite tune and the others have to guess the tune. If they have not guessed it after three turns, tell them what it is and then swap.

Fishy in the Middle: This game is a watery version of Piggy in the Middle and will get everyone jumping around. Take with you a medium-sized soft or inflatable ball for each group of three players (always check with the pool staff that you are okay to use these in the session you are attending). Get into threes, with one person standing in the middle. The fishy in the middle has to try and catch the ball as the others throw it over their head. Starfish Tag: Starfish Tag is derived from another classic playground game. It is loads of fun in the pool and

good at helping build water confidence. You will need a group of three or more. One person is selected as tagger and has to tag the others in the water. If you are tagged, you must stand still like a Starfish with arms out and legs apart. Tagged swimmers can only be set free if someone else taps them on the shoulder or swims under their arms or legs.

HOW TO FIND A POOL THAT OFFERS WHAT YOU NEED Whether you are looking for a pool which offers swimming lessons, caters for disabled swimmers or offers other aquatic activities, the free Swim England Poolfinder tool can help you find whatever you need... Check out www.swimming.org/ poolfinder and find your local pool today.

GET THE MOST OUT OF SWIMMING WITH â&#x20AC;&#x2DC;JUST SWIMâ&#x20AC;&#x2122; If you are looking for a new challenge with older children, or want to get hints and tips to improve your own swimming, the free Just Swim membership from Swim England can help. Get advice from experts, discounts off swimwear, access to challenge event discounts and much more. Find out more at www.swimming. org/members/just-swimmembership/

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A DV E R TO R I A L

When it comes to powering your little one’s toys and imagination… it’s what’s inside that counts!

peeding across a distant galaxy, clambering through the murky depths of the jungle, exploring a winter wonderland that’s just theirs, your child’s imagination can transport them to wherever they will it! And, who plays the part of their travel companion, their side-kick, steed or even hero? It’s your little one’s favourite battery-powered toy, bringing active play to life and powering fun and their vivid imagination for hours on end. So, how disappointing when a toy doesn’t perform at its best…and the culprit? A poor- quality battery. Today’s toys really are more sophisticated and power-hungry than ever before; and that means it’s harder for ordinary batteries to keep up with

their demands. Unlike Duracell®, ordinary batteries can hardly ever keep up with the increasingly complex features of smart toys and the power demands they put on a battery. Instead, Duracell has a unique high density core, providing more concentrated power in every battery, ensuring toys perform better, for longer. Not only that, but Duracell enables lights to flash and beam brighter, wheels to whizz quicker across living-room floors and voices to lift and boom just like the real thing, just the way kids like it! Without Duracell, toy functions just can’t kick into action with as much energy and vigour as they should, compromising your little one’s enjoyment and all the fantastic benefits of active and imaginative play. So, at the very heart of every power-hungry toy

should be a high-quality battery; Duracell. When it comes to powering today’s battery-operated smart toys, it’s safe to say that it’s what’s inside that counts!

Powering-play, for over 50 years! With over 50 years of innovation, Duracell understand the changing needs of consumers and their favourite toys, as well as the role toys have in active, engaging, curiosity-filled playtime! Not only that, but Duracell appreciate the disappointment when a toy doesn’t perform as it should. So, as the count-down to the winter months begins, make sure you’re ready to power active play with Duracell – and don’t forget the batteries!

The science behind the superpower! The beating heart inside your little one’s favourite battery-operated toys, there’s much more to Duracell Ultra Power than meets the eye. Indeed, the secret to its success lies in its 3 x optimised design, which packs in more active materials than ordinary batteries to truly make toys ‘come to life.’ This design maximises the surface area available for usable chemical reactions and therefore delivers more battery power! Which put simply means: With Duracell, battery-powered toys can perform stronger for longer. The magic of playtime really can go on and on with Duracell!.

ensuring toys perform better, for longer Safe from little hands We know that little hands climb, clamber, and clasp at anything and everything, which makes child-safe packaging a huge priority for Duracell. We take the issue of safety incredibly seriously and are going above and beyond what’s necessary. As part of our commitment to child safety packaging, we’ve partnered with Child Accident Prevention Trust (CAPT).

Duracell Ultra Power AA 4 and Duracell Ultra Power AAA 4 are both available to purchase in Asda for £4.97. They are both on a rollback promotion to £3.00 from October 12th 2017 until the end of the year.

Find out more at www.duracell.co.uk and connect with other parents at www.facebook.com/Duracelluk www.FamilyFirst.co.uk

A DV E R TO R I A L

I S S U E 01 - S P O R T : F o ot b a l l

Getting Girls Wild about Football In Spring this year, The Football Association and energy partner SSE teamed up to launch a new initiative, SSE Wildcats, designed to inspire girls aged between 5-11 to be involved in the sport...

SSE

Wildcats Football Clubs provide regular opportunities to play football and take part in organised sessions in a fun and engaging environment created exclusively for girls.

The Wildcats Clubs have sessions on a weekly basis either after school or at weekends, utilising qualified coaches and local facilities making it accessible for all. They provide a safe environment where girls with no football experience can have fun whilst engaging with sport, developing fundamental skills and meeting new friends along the way. To date, 200 SSE Wildcats Football Clubs have opened their doors and have been successfully delivered providing an opportunity for thousands of girls to get involved in football.

Independent research conducted by The Football Association has shown an overwhelmingly positive reaction to Wildcat sessions and the impact they are having on girls and their parents. From those attending, 90% of parents say their daughters are now more enthusiastic about football with 89% of girls saying their skills have improved. Socially, the programme is delivering additional benefits with 78% of girls having more confidence to play football and 85% saying they have also made new friends.

78%

of girls having more confidence to play football

Kelly Simmons, FA participation and development director, comments: “SSE Wildcats is a great way for young girls around the country to get involved with the game at a crucial age... We know the sooner girls start to play and enjoy football, the more likely they are to stay involved as they grow up. These

clubs provide a great resource and an opportunity to play the game wherever you are.” To further encourage participation of girls’ football, a new website has also been launched by the Football Association. www.TheFA.com/ ForGirls is exclusively for girls and features interactive activities, tips and advice and a range of skills videos aimed at all levels, whether girls are lacing their boots for the first time or playing regularly. The site also features a search function allowing visitors to find initiatives and clubs in their area, including Wildcat sessions, helping girls of all ages to get involved in football at a local level. The Football Association is committed to getting more girls playing football and the SSE Wildcats sessions have been a fantastic opportunity to introduce new participants to the sport, and as a result 99% regardless of age and skill level have said they want to continue playing in the future. The initiative has become a key pillar in supporting The FA’s Game plan for Growth, which outlines a target of doubling girls’ participation in the sport by 2020.

Find out more at www.TheFA.com/ForGirls 64

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Getting creative is eZee Beady with John Adams!

Kids can create a wide range of amazing designs with the award winning eZee Beads collection.

hese colourful beads magically stick together with water! Simply select a design card, push the beads onto the pegs of the tray, then spray with water. Leave to dry and then carefully remove your bead design from the tray using the eZee Beads tool. With 12 different kits to collect at all different price points, there’s something for everyone, from garden bugs and flowers, cute pets, pretty butterflies and princesses to jungle animals and ponies! Kids can even create their very own 3D scenes with unique parts that allow them move and be put into different poses! For fans of PAW Patrol, there’s a character set available, featuring Chase and his friends.

For lots more creative products and ideas from John Adams, join the new JA Craft Club on Facebook which features fun activities, competitions and lots more!

For the ultimate experience, there’s the eZee Beads Studio Carry Case set with over 1000 beads and 12 different designs to make.

eZee Beads kits are suitable for children aged 5+ and can help further develop key skills such as creativity, colour recognition, sorting, pattern matching and fine motor skills.

Healthy families

have more fun Modern life can mean our families are a lot less active and a lot more likely to eat food that isn’t good for them. But Change4Life is here to help you make small changes that can make a big difference. What’s in our family’s food? We wouldn’t let our kids eat sugar from the sugar bowl or salt from the salt shaker. But we tend not to think about the sugar, salt and saturated fat in other things they eat and drink. And that means our kids are eating way too much of them.

Did you know? Children in the UK are consuming nearly 3 times more sugar than the maximum daily recommendation.

That’s why Change4Life has developed the Be Food Smart app. It lets families see what’s in their food and drinks, simply by scanning the barcode. Plus there are food detective activities for children and mini missions for the whole family. Download the app today. Time to get moving? Most children are not as active as they should be – and that’s not great for their little bodies. Being active keeps their heart, bones and weight healthy, and it makes them feel good too!

Did you know? Children need to do 60 minutes of physical activity – the kind that gets their hearts beating faster – every day.

Doing 10-minute bursts of activity is an easy way to help them get moving – just check out the 10 Minute Shake Up games on the Change4Life website if you need inspiration. You’ll also find ideas for kids to have fun, indoors or out, rain or shine!

For tips on how to eat well and move more, search Change4Life

Top Tip Sugar swaps Swapping sugary snacks and drinks for ones that are lower in sugar can make a huge difference to kids’ calorie intake. Not only that, but it’s better for their teeth too. Here are a few ideas on what to swap: • Sugary drinks have no place in a child’s

daily diet. Swap to water, lower fat milks, sugar free, diet and no added sugar drinks instead.

• Switch to snacks like fresh fruit, plain

rice cakes, plain nuts or toast with lowfat spread instead of sweets or biscuits. • Swap sugary breakfast cereal to plain

cereal such as plain porridge, plain, whole-wheat biscuits or plain shredded whole grain.

Top Tip Me size meals Even though they’re growing, it’s important to make sure kids get just the right amount of food for their age – not too little and not too much. So here are a few tips to make sure they’re getting the right sized portions. • Remember that kids are smaller than adults. It sounds obvious, but an adult tummy is much bigger than a kid’s tummy – so try and give

them a portion that matches their size and not the same amount of food as you. • Give a smaller portion to begin with, then let them ask for more if they’re still hungry. And try not to tell them to ‘eat it all up’ if they’re full. • Watch packaging sizes. Lots of foods and drinks, like cans of pop, are designed for adults or for sharing.

Top Tip Snack check

Snack check Apple1 e1

Many snacks are full of the things that are bad for us – sugar, salt, saturated fat and too many calories. So try and keep a careful eye on how many the kids are having. These tips might help keep the snack attacks at bay. • Keep count. Many people are surprised when they actually count up how many sweets, crisps, and biscuits they get through. Keep count and you’re more likely to cut down – which is good for your kids and for your purse too. • Aim to have at least one fruit snack a day to help get your 5 A Day.

Top Tip 5 A Day Fresh, frozen, dried, juiced and canned fruit and vegetables all count. And it only takes a couple of minutes to boil some frozen peas or open a can of sweetcorn. • One glass of 150 ml unsweetened fruit juice counts as one of your 5 A Day, but limit the amount to no more than 150ml a day and keep it to meal times to protect your teeth. • A piece of fruit or some vegetables can help brighten up a lunchbox. Make it fun with carrot sticks, baby tomatoes or a banana with a face drawn on the skin.

• Don’t forget that it is sometimes kinder to say no. We all love to give our kids what they want, but try to find different ways to reward them – stickers, or a trip to the park.

Top Tip 10 minute bursts of activity Kids need to do at least 60 minutes of activity a day to help them stay happy and healthy. But it doesn’t have to be sport – running around and having fun outside count too.

• Get them splashing about. Whether it’s lengths of the pool, or just playing about in the shallow end, a trip to the pool is a great way to get them moving and wear them out.

• Get them off the bus and out of the car – if it’s walkable, walk it.

• Check out our great 10 Minute Shake Ups by searching Change4Life. Any burst of 10 minute activity counts and goes towards the 60 minutes of physical activity kids need a day.

• Clock up 60 minutes’ worth of active play each day after school and at weekends – this includes running around, going to playgrounds and kids’ outdoor games. And it’s all free!

Top Tip Get going everyday The way life is today means that most of us spend too long sitting down. Not being active means our bodies don’t burn off enough energy which can lead to the build up of harmful fat on the inside. • ‘2 hours max’ – You may find it helpful to set a limit to how long your children can sit still in front of the TV, computer or video game. Some families have found saying ‘2 hours max’ of screen time each day helps them

to make sure kids jump up and play, or go outside after they’ve been sitting still for a while. • Get them running around after school. We tend to think that they get loads of exercise at school, but they still need to be active out of school hours too. • Get them up and about after eating, instead of plonking down on the sofa. Moving around helps keep them healthy and can be lots of fun.

: S W E N SWEET

d e d d No a . R A G SU

CAPRI-SUN® and the Pouch Shape™ are trade marks of the Capri Sun Group.

THE TASTE OF FUN

F I V E FA S T FACT S : N u t r i t i o n - I S S U E 01

CUT OUT Sugar Here are Five Fast Facts that will make you think twice about the familyâ&#x20AC;&#x2122;s intake of sugar

Cut out the excess energy. Sugar can make us feel good, but this

is only momentarily, and not long after consumption we often feel an energy drop and reach for more artificial stimulants such as sugary fizzy drinks or chocolate bars, creating a vicious circle. Unless you have just gone for a run, then the energy from a sugary snack is not replacing any used energy and so it is excess, and useless.

Cut out the calories. Sugar has no nutritional value, but it can

make us feel less hungry, so lots of sugar intake with little good food consumption is not a balanced diet, and can lead to weight gain.

Cut out the bad health Large levels of sugar can lead to a

number of health conditions, including diabetes, liver problems, obesity, to name a few.

Cut out the poor skin. Sugar causes insulin levels to spike, and as

a result causes inflammation in the body. Inflammation is a number one enemy against smooth, youthful, glowing and plump skin, as it produces enzymes that attach to collagen in the skin and breaks it down.

Cut out the teething problems. Sugar feeds the bad bacteria in

the mouth and can affect oral health, adding to conditions such as gum disease and cavities.

Turn over for an interesting article on child obesity...

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FA M I LY F I R S T 2 017

I S S U E 01 - R E S E A R C H : C h i l d O b e s i t y

How is research helping families fight childhood obesity? Children’s charity, Action Medical Research has funded a range of studies to help babies and children who may be at risk of obesity. Communications Director Sarah Moss shines a light on work that is being done to help children, starting even before they are born

recent study in London has been looking at how children’s weight may be affected if their mum is obese while she is pregnant. One in five pregnant women in the UK is obese at the time of her first antenatal appointment – and researchers think that babies of women who are obese during their pregnancy may be somehow ‘programmed’ to carry more weight during childhood.

the less sleep teenagers get, the more likely they are to be overweight

FA M I LY F I R S T 2 017

Results from the study suggest that lowering blood sugar levels in pregnant mums who are obese could have long term benefits for their babies. And by continuing to investigate this area, researchers hope to develop new ways to prevent childhood obesity.

GIVING CHILDREN A SPORTING CHANCE Identical twins Josh and Sam have a condition called Developmental Coordination Disorder (DCD, also known as dyspraxia), as a result the boys struggle with balance and coordination and can appear clumsy. “For Josh and Sam, it affects all aspects of their daily life,” explains their mother Cathy. “At 11-years-old, they still walk and run very much like toddlers. It’s ungainly and more of a

wiggle or a fast walk. They can’t hop at all.” Both boys were diagnosed with an autism spectrum condition when they were six-years-old and initially their movement problems were seen as part of this. A later assessment discovered they also had severe DCD. “We realised it was a case of physically not being able to do it, rather than not wanting to,” says Cathy. Life can be very frustrating for the twins, who just want to be like their friends and do everything other children do. It is also much harder for them to keep fit and active. “We try to keep them moving as much as possible and keep them involved in activities, but because of their physical difficulties they’ve both become

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R E S E A R C H : C h i l d O b e s i t y - I S S U E 01

overweight,” says Cathy. “And sadly, other children can be cruel and they can get left out of physical games, like football, which makes it even harder to keep them active and to control their weight.” Research team leader and movement expert Professor Helen Dawes of Oxford Brookes University explains, “One of the things that DCD affects most is children’s participation in sports and their level of physical activity.”

Professor Dawes is investigating how children with DCD learn new physical activities. This involves measuring their movement using motion sensors while they’re learning a new skill, and monitoring brain activity using brain scans before and during training. “Our work could improve understanding of how quickly children can expect to learn new skills, which would help set realistic goals for learning,” says Professor Dawes. “Longer term, our findings could help us develop new therapies that enable children to overcome some of their movement difficulties and live more active lives.” This project has been jointly funded by Action Medical Research and the Chartered Society of Physiotherapy Charitable Trust.

HOW A GOOD NIGHT’S SLEEP CAN HELP Action funded researchers who worked with 800 school children in the Midlands over a three-year period found that the less sleep teenagers get, the more likely they are to be overweight or obese. Teenagers who used devices such as mobile phones and computers the most at

bedtime were the most likely to be obese and to sleep the least. Teenagers who were ‘evening types’ were more likely to have unhealthy diets and a higher body weight. Also, the more overweight teenagers were, the poorer their academic achievement at school despite their aspirations. Lead researcher Doctor Shahrad Taheri comments, “Educating teenagers about the importance of sleep, and of limiting technology use in the bedroom, could

raise much needed money for Action Medical Research, allowing us to fund the very best medical research to help stop the suffering of babies and children caused by disease and disability. We will equip you with all the materials and knowledge you could possibly need to organise a walk yourself, ensuring a fun day out for all involved. You can go at your own pace and choose your own location, date and time – so it is really is easy, fun and worthwhile!”

enhance the academic performance of the next generation and help tackle obesity.”

GET THE WHOLE FAMILY FITTER FOR A GREAT CAUSE?

Find out more at www.Action.org.

Walk for Tiny Lives events are

uk/events/walk-tiny-lives

short sponsored walks for groups of individuals who want to help raise money for Action Medical Research. The location is entirely up to you – city, countryside or even the seaside!

Teenagers who used devices such as mobile phones and computers the most at bedtime were the most likely to be obese and to sleep the least Events Manager Gina Campbell explains, “By creating your own Walk for Tiny Lives event you will be helping

FIVE FAST FACTS Nearly a third of children in the UK are overweight or obese Over one in five Reception age children were measured as obese or overweight in 2015/16 Over one in three children aged 10-to-11-years-old were measured as obese or overweight in 2015/16 Being obese puts children at risk of serious health problems, such as breathing difficulties, fractures and high blood pressure Children who are obese may do less well in school and they are more likely to be bullied

Turnover for practical advice on keeping your kids active www.FamilyFirst.co.uk

FA M I LY F I R S T 2 017

I S S U E 01 - R E S E A R C H : Ke e p i n g K i d s Ac t i ve

Children have stopped moving... Children are spending more time sitting down or not moving at a higher frequency than ever before. Prolonged periods sat down starts the ageing process early in children even as young as the age of six, hardening the arteries and creating inflammation in the system. So how do we keep our kids active?

n 2012, the home nations Chief Medical Officers introduced Physical Activity Guidelines for pre-school aged children which stated those who are capable of walking unaided should be physically active daily for at least 180 minutes (three hours) spread throughout the day. It has been reported only 10% of pre-school aged children are meeting this daily recommendation. More recently, the Government Obesity Plan set out the ambition for every child to achieve 60 minutes of activity a day, with 30 minutes of this being in school and 30 minutes at home, in clubs or social groups. One of the reasons for acknowledging this subject is because the increasing changes to lifestyle and new social

norms around being sedentary become widespread, we now have children dying five years earlier than the previous generation due to inactivity i.

WHY IS PHYSICAL ACTIVITY SO IMPORTANT? The enormous benefits of physical activity on health and wellbeing are widely acknowledged. We know that children with better health and wellbeing are likely to achieve more at school and in life, and there is a positive association between academic attainment and physical activity levels. Creating an activity habit and a love of physical movement at a young age is the best weapon there is against inactivity in older children and adults. Children need to develop their movements so they become automated.

Once movements become automatic childrenâ&#x20AC;&#x2122;s brains are then free to think of other things. The more often we repeat a movement the more automated it becomes, so children need opportunities to move often and repeatedly. By the time a child goes to primary school, they should have developed gross motor skills like rolling, running and jumping using large muscle groups such as arms and legs. Subsequently, they should have then developed fine motor skills, which include smaller movements like tiptoeing, picking things up and throwing using their fingers, toes and wrists. Once these skills have been adequately developed and used in their school and home lives, this helps to create an active habit and influence the impact physical activity has on their lives. The obvious effects of physical activity on children and young people include encouraging better sleep patterns, developing a healthy appetite, providing opportunities to let off steam and encouraging teamwork. The development of a childâ&#x20AC;&#x2122;s physical wellbeing reaches far beyond that of their physical skills. It also develops holistic aspects of the young person, including social interaction, empathy, leadership and sophisticated thought processes.

Children need to develop their movements so they become automated

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R E S E A R C H : Ke e p i n g K i d s Ac t i ve - I S S U E 01

KEEPING KIDS ACTIVE For children aged 2-5, moving in different ways such as jumping, hopping, marching, running as well as using different directions and speeds helps children to judge speeds, distances, time, power and effort. It also helps them to access many activity opportunities such as rough and tumble, movement to music, chasing games, exploring, puddle jumping, and hopscotch, all of which will be helping brain connections to become established.

PJ MASKS HEALTHY MOVERS AT HOME PACK The Youth Sport Trust has teamed up with popular TV show PJ Masks to launch a range of resources for parents and families to ensure children develop their physical literacy at home. Families can follow characters Catboy, Gekko and Owlette in their quest to lead a healthy active lifestyle and inspire young people to develop their fundamental movement skills and become ‘school ready’. Included is a PJ Masks’ custom backpack, resource cards to guide families through activities, beanbag and ball and a PJ Masks’ water bottle.

ACTIVITIES TO TRY AT HOME Below are some ideas you can try with your children to

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develop their gross and fine motor skills. Pick Up Packets: This activity encourages children to travel around. Place a beanbag on the floor, without moving their feet they pick it up... each time they succeed the children place it further away from their body making the picking up more challenging. They can try different-sized objects and even try picking up when standing on one foot. This game helps to develop core stability but also, patience, planning and refining their movements. Being able to manipulate an object and having good hand-eye coordination helps children to develop independent skills such as dressing, holding cutlery and using pens and pencils. Wiggle, Weave and Watch: Each child holds a scarf, ribbon or anything you have around, with their finger and thumb. They weave it around their body, through their legs, behind their backs, swapping hands. They throw it high in the air and watch it float to the ground, they

repeat this listening for the music to stop as their signal. Along with object control skills, this activity also helps children to develop gross motor skills, imagination and concentration. Parents in sport week: Parents in sport week is running from 2-8 October 2017. This is being run by The Child Protection in Sport Unit, and the focus this year aims to highlight the valuable role parents can play in ensuring young people develop to their full potential whilst enjoying physical activity and sport. There are a range of resources available to help parents get involved. For more information visit www.youthsporttrust.org/ healthymovers and thecpsu. org.uk References: The Health and Social Care Information Centre. The Health Survey for England 2012. 1 Nike Designed to Move (2012) 1 Early Years Physical Activity Manifesto – British Heart Foundation National Centre (2016) 1 Start Active, Stay Active – Chief Medical Officers Report (2011)

FA M I LY F I R S T 2 017

The JoY of

Ice Cream WalLs WalLs cOmmiTmenT cOmmiTmenT

All Walls kids ice creams with this All Walls iceformulated creams with this logo havekids been according logo have formulated according to our set been nutritional criteria for to our set nutritional criteria for calories, saturated fat and sugar. calories, saturated fat and sugar.

At Walls we believe that there is a place for occasional treats within a balanced At Walls believe that there is a place occasional within a balanced diet andwe active lifestyle. Ice cream is afor fun food, andtreats we have specially diet and active lifestyle. Ice to cream a fun food, and we shapes have specially designed our kids ice creams haveisfun tastes, textures, and colours, designed our kids ice creams to have fun tastes, textures, shapes and while also adhering to our strict nutrition criteria to reassure mums. Forcolours, more while also adhering to our strict nutrition criteria to reassure mums. For information on Wallâ&#x20AC;&#x2122;s commitment to nutrition go to icecreamjoy.com more information on Wallâ&#x20AC;&#x2122;s commitment to nutrition go to icecreamjoy.com

TwiSter Mini TwiSter Mini Fruit ice with twists of ice cream,

Fruit ice with twists ofStrawberry ice cream, available in Pineapple, available in Pineapple, Strawberry & Lemon and Blackcurrant, & Lemon and& Blackcurrant, Strawberry Vanilla. Strawberry & Vanilla.

Made with fruit juice without Made withcolours fruit juice artificial and without flavours artificial colours and flavours

Mini miLk Mini miLk Milk ice in three delicious flavours: Vanilla, Milk ice in three delicious flour avours: Strawberry and Chocolate Mini Vanilla, Milk Strawberry and Chocolate our Milk range is a firm favourite with allMini ages. range is a firm favourite with all ages.

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Mini caLippO Mini caLippO A duo of vanilla ice cream and strawberry fruit ice. A duo of vanilla ice cream and strawberry fruit ice.

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FA M I LY F U N : O u td o o r Ac t i v i t i e s - I S S U E 01

Outdoor Family Fun Whatever the Weather We complain so much about the weather, don’t we? And make excuses why we are unable to do this or that... because it is raining or too sunny or snowing or too windy... But the truth is, we can still have outdoor fun with the whole family in various weather conditions! Here are some suggestions for fun family activities rain or shine... ‘It is raining again’ It rains so much in various parts of the country, and if we opted for a cosy day in each time the heavens opened, we would never go outside. Board games, crafts, cooking and watching movies are all great ways to enjoy family time when it is raining... But, we can take a leaf out of Peppa Pig’s book too, and grab the wellington boots and raincoats and brave the rain to have a splash about in muddy puddles. Joining in with the children will bring back childhood fun for parents, and remind us that rain shouldn’t stop the fun. Also, when it has been raining, lots of interesting bugs come out to play, so go on a small creature hunt and get the children to draw pictures of what they saw.

‘It is freezing!’

‘It is snowing’ Does that mean a snow day? Hopefully! Go out and build a snowman, and a snow dog. Go on a sled and take a seasonal picture for your next family Christmas card. Be inspired by adventurous books set in snowy scenes, like We’re Going on a Bear Hunt (Michael Rosen) and The Chronicles of Narnia (C.S. Lewis).

‘It is thundering’ This usually happens when it is dark and gloomy, and some children are afraid of this type of weather. Whilst it is not advised to go outside during thunder and lightning, it is fun to turn

off all the lights and count together inbetween the crackle and flash. Always go outside the next day when the storm has settled.

‘It is too hot’ Children imitate. That is how they learn. If they are always hearing us complaining about the weather and what we are unable to do when it goes one way or another, then they will grow into adulthood doing the same, and this includes complaining about the sunny days too. Pop sunscreen on, and hats and sunglasses and have a water fight or enjoy an old-fashioned game of catch. Let’s not teach our children to be afraid of nature, but to enjoy it... Let’s encourage our kids to seek adventure and fun and traditional ways of learning, by getting outside as much as possible and by making memories in the rain and the sunshine!

photographer: www.kerryannduffy.com

Yes, the UK does drop in temperature – but let’s face it, if you have ever been to countries like Sweden or Finland where it actually gets really freezing, and the daylight is limited to just a few

hours then it is never really, actually freezing in England. Get your warmest clothes, go to a forest or build a den, collect sticks and play ‘cowboys and Indians’. Parents of this modern age come from a generation when these outdoor physical games were still played and imagination was used on a daily basis. Collect colourful leaves and create a collage with the kids.

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FA M I LY F I R S T 2 017

Red deer

Blue tit

Greylag goose

Long-tailed tit

Otter

Starling

Pied wagtail

Red fox

Mallard

Robin

S P O R T : Te n n i s - I S S U E 01

Let’s Play Tennis Tennis in Britain is soaring high and is a sport for the everyone – no matter your age or ability. It is a great excuse for kids, parents, grandparents, aunts and uncles to get together and enjoy lots of family fun on court...

n the last three years, Great Britain became Davis Cup champions, Andy Murray won Wimbledon and Olympic titles for a second time, and Johanna Konta made history with her fantastic form at Wimbledon 2017. As Britain’s top players continue to excite the nation, it is no surprise that more people are picking up a racket and enjoying themselves on court... Last year, over five million people played tennis at least once, and the Lawn Tennis Association (LTA) is providing further opportunities to encourage children and families to get stuck in with the fun! 2017 saw the return of Tennis for Kids – the LTA’s biggest participation push that saw over 20,000 kids aged between 5 and 8 introduced to the sport for FREE. From April to May 1,000 coaches delivered local courses nationwide, with free rackets given to each child so they can practice their new tennis skills. Great British Tennis Weekend was also back in full swing, with thousands of parks, clubs and venues opening their doors to families. Over 50,000 people enjoyed jam-packed days of FREE tennis, complete with Highland Spring Mini Tennis sessions, Cardio Tennis, and lots more.

gentle hit with the family, a group coaching session, or a recreational competition, tennis brings lots of opportunities to make new friends. Teamwork is also used in many coaching programmes, providing a good foundation to interact and communicate with others. Playing tennis releases endorphins and that leaves you feeling good and invigorated.

GET INVOLVED AND GO HIT IT! Find a court: There are 23,000 tennis courts across parks, clubs and leisure centres in Britain, so you don’t have to travel far to find your local court! Find out more at www.GoHitIt.com. Find a coach: There are 4,400 LTA accredited coaches who deliver plenty of coaching programmes and opportunities to suit anyone. Highland Spring Mini Tennis is an exciting programme for children aged between three and ten, while

coaches can also deliver sessions for juniors or families wanting to learn together. Find out more at www.lta. org.uk/find-a-coach/. Find a competition: Playing tennis competitively is an excellent way to test your new skills on court, while meeting new friends along the way. In Britain, nearly 10,000 LTA approved tournaments are held each year, and many of these include local recreational tournaments that are ideal for beginners and people new to the game. Find out more at www. lta.org.uk/play/competing/startcompeting/. The Quorn Family Tennis Cup is a great choice for families looking to compete together in an informal, fun competition run by a local venue. Find out more at www.lta.org.uk/ quorn-family-tennis-cup/. Watch this space: Both Tennis for Kids and Great British Tennis Weekend will be back in 2018, inviting more people to play tennis for FREE. Follow ‘British Tennis’ on Twitter, Instagram and Facebook to stay on the ball.

WHAT ARE THE BENEFITS? A 2016 study by the University of Oxford showed that playing racket sports such as tennis or badminton on a regular basis, helps reduce the risk of death by almost 50%. So not only is it fun, it is also great for your health. Tennis is classed as a high-intensity exercise which means there is less chance of high blood pressure and diabetes. Plus, it is great for burning calories, which in turn, helps boost your metabolism. The social benefits are also significant – whether it is a

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FA M I LY F I R S T 2 017

Enjoy!

40% less saturated fat*

NEW Find me in the chilled Baking and Pastry aisle In selected stores. Subject to availability. *on average compared to the main competitorsâ&#x20AC;&#x2122; chocolate and sweet spreads.

Sprinkle over soups, see website for our deliciously warming pumpkin soup recipe.

Eat Chia Every Day Chia seeds are the highest combined plant source of omega 3, fibre and protein, and are high in vitamins, minerals and antioxidants. Here are some simple ways to add chia to your day…

• Sprinkle over salads for a healthy crunchy bite. • Sprinkle onto porridge or onto your usual cereal for an additional healthy boost, or make a delicious healthy overnight oats with grated apple, yogurt, oats, maple syrup and chia.

• Add a tablespoon into smoothies for an added healthy boost. Follow us:

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I S S U E 01 - R E S E A R C H : N u t r i t i o n

Dairy, nutrition and bone health As all parents know, children and teenagers grow very quickly. Young children in particular have high energy needs but only tiny tums, so nutrient-rich foods are essential for growth and development; their nutritional requirements are higher in relation to their body size than adults. Teenagers also need to get lots of nutrients and energy from their food to support their growth and development... BONE HEALTH: an issue for children or adults? Throughout life, it is important we do our best to maintain healthy bones, and that is where the calcium content of milk can help. Bone is a living tissue that is formed and strengthened by absorbing minerals and other nutrients into its structure. Bone can also release minerals into our blood for the body to use when required. It is during childhood and the teenage years when our bones grow the most rapidly in length and strength. By the time we reach our late teens around 90% of the adult skeleton has been formed. Although we often think of osteoporosis as a disease of older people, experts have suggested that it can also stem from poor intakes of certain nutrients during childhood and adolescence. Therefore, looking after our bones is important throughout life â&#x20AC;&#x201C; if we have healthy bones when we are young it will help us maintain healthy bones as we get older. As such, our calcium intake during childhood (as well as the teenage years) plays an important role in health as we get older. In addition to calcium, milk is high in protein and is a source of phosphorus, all of which

FA M I LY F I R S T 2 017

are important for bone health.

CALCIUM: whatâ&#x20AC;&#x2122;s the story?

A balanced diet, physical activity and healthy lifestyle behaviours all play a role in helping bones age well. Weight bearing exercises such as running, aerobics or weightlifting, can help strengthen our bones too. Children aged 5-18 should try and get 60 minutes of exercise every day, and include strengthening activities at least 3 times per week.

Childhood is an important time of growth and development and can set the scene for adult bone health, however, the latest nutrition and diet survey suggests that 12% of male teens and 19% of female teens do not get enough calcium from their food. Young children need about half to three quarters of the amount of calcium that adults need, whereas teenagers require more than adults.

Lifestyle behaviours such as not smoking and not consuming large amounts of alcohol can also help reduce our risk of bone diseases.

In addition to supporting healthy bones, calcium is needed to maintain

Age

Recommended daily calcium intake

Portion size examples. Each portion provides one third of recommended daily calcium intake

1-3 years

350mg

Small cup (100ml) whole milk 11/2 tablespoons (60g) whole milk yogurt 1/2 slice (15g) hard cheese

4-6 years

450mg

Small carton (189ml) semi-skimmed milk 2 tablespoons (80g) whole milk yogurt 20g (3/4 slice) hard cheese

7-10 years

550mg

189ml (small carton) semi-skimmed milk 125g pot low-fat yogurt 3/4 slice (20g) hard cheese

11-18 years

1000mg

(males)

11-18 years

and older

pint (284ml) semi-skimmed milk 5-6 tablespoons (200g) plain low-fat yogurt 11/2 slices (45g) hard cheese

800mg

Large glass (250ml) semi-skimmed milk 5-6 tablespoons (200g) plain low-fat yogurt 1 slice (30g) hard cheese

700mg

Glass (200ml) semi-skimmed milk 150g pot plain low-fat yogurt 1 slice (30g) hard cheese

(females)

19 years

1/2

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R E S E A R C H : N u t r i t i o n - I S S U E 01

teeth, and it helps muscles and nerves to work properly. It also has a role in blood clotting and digestion. Milk and dairy foods contribute more calcium to the UK diet than any other food group. A portion of milk, cheese or yogurt can provide around a third of our recommended intake as illustrated in the table.

CALCIUM: dairy vs alternatives sources Dairy is one of the best natural sources of calcium, but it can be found in leafy green vegetables and fortified foods too. There can be issues, however, over how much calcium is available for the body to use from these types of foods.

looking after our bones is important throughout life To explain, some nutrients interact with one another, vitamin D for example helps our body to absorb calcium, but there are other nutrients and compounds in foods that can interfere with calcium absorption. For instance, some vegetables contain compounds called oxalates and phytates that can interfere with calcium absorption. As such, it has been suggested that you would need to eat a lot of some foods (e.g. 1kg of spinach) to achieve the same intake of calcium as a single glass of milk. It is also important to note that milk alternatives that are made from plants do not naturally contain all of the same nutrients that milk does. Some non-organic products are fortified with calcium and other nutrients. However, it is possible that not all of

the fortified nutrients are available for the body to use. Cowâ&#x20AC;&#x2122;s milk is naturally high in protein, calcium, iodine, B12 and B2 and a source of phosphorus, potassium and B5, whereas almond, rice, oat and coconut drinks are all naturally low in protein, iodine, B12, riboflavin and calcium (unless fortified).

If consuming plant-based products as an alternative to dairy, or giving them to children or teens, you need to ensure you are getting the missing nutrients from other foods in the diet, as those contained in the plant-based alternatives may not directly replace the nutrients in dairy.

To get the same amount of calcium* as a glass of milk you would have to eat the following servings:

200ml glass of semi skimmed milk =

1 x 33g portion of hard cheese or

1 x 150g portion low-fat yogurt or

4.4 x 85g portions of cooked broccoli or

1.2 x 90g portions of cooked kale or

10.8

x 90g portions of cooked spinach or

23.5

x 120g portions cooked rhubarb or

2 x 120g

portions of tofu (with calcium sulphate)

* available for the body to use

The Dairy Council is a non-profit making organisation, staffed by registered nutritionists and dietitians, which provides evidence-based information on the role of dairy foods as part of a healthy, balanced and sustainable diet. www.FamilyFirst.co.uk

FA M I LY F I R S T 2 017

Potatoes Naturally fat free, rich in fibre and bursting with essential nutrients:

Mix up your mash Itâ&#x20AC;&#x2122;s simple to make and easy to vary, Great to hide veg for kids who are wary. Sometimes we all need another good way, To help them get more of their five every day.

So for even more fun, once in a while, How â&#x20AC;&#x2DC;bout a volcano, instead of a pile? Red sauce for lava and broccoli trees, And down in the crater we even hid peas!

Oscar, 4

Noah, 3

www.branston.com

How to make it Peel and chop your potatoes into chunks. Put them into a pan of cold water, bring to the boil and simmer until they’re tender (around 15 - 20 minutes). Drain through a colander and return them to the pan.

That’s the basic recipe, and it’s a great start for getting creative. You can add all sorts of extra veg or different flavours and textures, depending on how adventurous you (and your child) want to be. We went orangey with sweet potato and carrot, but you could also go green? Throw in a few broccoli florets or some frozen peas in the last few minutes of cooking. We tried a few options with our little tasters. Some were definitely more popular than others!

Mash thoroughly, add butter and a splash of milk, season lightly and mix well.

MASHed POTATO IDEAS This one had some cauliflower florets added half way through cooking and mashed into the potatoes.

We mixed some grated cheddar into the hot mash, so that it melted in and went all gooey. Noah said it was tasty, but Oscar wasn’t too keen.

Noah and Oscar both loved this.

Sweet potato doesn’t need quite as long, so we added it five minutes into the cooking time.

We threw a couple of chopped carrots in with the potatoes while they were cooking and mashed them in.

This one wasn’t such a hit.

Neither of our tasters usually like sweet potato, but they both enjoyed our half and half mix.

Waste not, want not If you make too much mash you can freeze it in portion-sized poly bags ready to defrost and heat through for another day.

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

@seasonalspuds

Three Easy Family Meals T ER I YA K I C H I C K EN K EB A B S Serves 4 - 5-minutes preparation, 15-minutes marinating, and 12-minutes cooking time

For the marinade 2 tbsps dark soy sauce 1 tbsp mirin or rice wine vinegar 2 tbsps honey 1 tsp Very Lazy Garlic Paste 2 tsps Very Lazy Ginger Paste

For the kebabs 450g boneless, skinless chicken breasts, cut into 2.5

cm pieces Â˝ red pepper, deseeded and cut into cubes Â˝ yellow pepper, deseeded and cut into cubes 4 spring onions, cut into 2.5cm pieces 1 tbsp toasted sesame seeds

To make...

In a large bowl, mix together all

the ingredients for the

and leave to marinate for about 15 minutes, or you could do this the night before and refrigerate.

Preheat the grill to mediumhigh. Thread the chicken and

vegetables alternately onto 4 metal skewers, (or 8 wooden skewers which have been soaked in water).

Cook under the grill for 4-6 minutes each side until golden

brown, basting occasionally with any remaining marinade. Sprinkle with the sesame seeds and serve with steamed rice.

marinade, add the chicken

G I N G ER B EEF S T I R - FRY Serves 4 - 10-minutes preparation, 15-minutes marinating, and 10-minutes cooking time

In a bowl, mix together the ginger, garlic, cornflour, half the soy sauce and half the wine/sherry. Stir in the beef

and leave to marinate for 15 minutes.

Ingredients 2-3 tbsps Very Lazy Chopped Ginger 1 tsp Very Lazy Chopped Garlic 1 tsp cornflour 2 tbsps dark soy sauce 2 tbsps Shaoxing rice wine or sherry 450g beef rump steak, trimmed of fat and cut into thin strips 1 tbsp sunflower oil 400g ready prepared stir-fry vegetables 75g cashew nuts, toasted

Heat half the oil in a wok or large frying pan, until really hot, add the beef strips and the marinade; stir-

fry over a high heat for 2-3 minutes until browned. Remove from the pan.

Add the remaining oil and when hot, add the stir-fry vegetables and cashews; cook for 2-3 minutes, until

the vegetables are just tender.

Return the beef and any juices to the wok, then stir in the remaining soy sauce and wine/sherry. Stir

constantly until the sauce has coated all the ingredients. Serve immediately with noodles or rice.

G R EM O L ATA A N D M E X I CA N CO R N Serves 4 - 10-minutes preparation 16-minutes cooking time

For the Gremolata 400g spaghetti 1 bunch flat leaf parsley, chopped 2 lemons, zested 1 tbsp Very Lazy Chopped Garlic 2 tbsp capers, chopped 3 tbsp olive oil 250g heritage baby tomatoes, halved or quartered 1 small pack tender-stem broccoli

For the Elote 4 corn on the cob

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A large knob of butter 1 tbsp Very Lazy Chopped

Heat 1tbsp of the oil in a large non-stick frying pan over a medium heat. Add the tomatoes and broccoli

and cook for 3 mins. Add the spaghetti and toss to combine.

chilli 1 tbsp coriander, chopped

Remove from the heat, add the gremolata, drizzle with

2 tbsp parmesan or similar

the remaining oil and toss to combine. Season to

style cheese, finely grated

taste and serve.

1 lime, cut into wedges

To make the Gremolata...

Cook the spaghetti according to pack

guidelines, drain and set

1. 2.

Place the butter, chilli and coriander in a large mixing bowl. Cook the corn cobs in a large pan of boiling salted water for 5 minutes

and drain.

aside.

To make the Elote

To make the gremolata combine the parsley,

Add the cobs to the mixing bowl, cover with cling film and toss until the corn is

garlic, lemon zest and capers

evenly coated with butter, chilli and coriander. Then

in a small bowl and season to

place in a bowl, sprinkle over the cheese and serve with the

taste.

lime wedges.

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Make meal times easy with Schär

Making great tasting gluten free meals needn’t be a chore with Schär. With our online meal planner, you can create quick and simple dishes that the whole family will enjoy. From Italian Flatbread to Herby Chicken Burgers and more, you’ll enjoy tasty gluten free meals that are easy to prepare. Check out: www.schaer.com/en-uk/m/my-gluten-free-week

*Euromonitor Data 2014.

Best in Gluten Free

A DV E R TO R I A L

Enjoy the food you love, guilt free! If you knew that there was a new way to cook that cuts calories and fat by 95%, would you give it a try?

rylight is the original 1-calorie cooking spray that helps you fry, roast, grill and bake with just a few light sprays rather than needing an unhealthy glug of fatty oil. If you regularly fry eggs, meat cuts or make omelettes with poured oil, you might use a tablespoonful or more… which comes in at a whopping 120 kcals. Only five sprays of Frylight will do the trick, at 1 kcal per spray, that adds the total sum of 5 kcals to your cooking – over 95% less! Made using pure oils, water and plant extracts, Frylight cooking sprays contain nothing artificial – and are made in the UK to exacting standards. Frylight has benefitted many thousands of ‘slimmers’ already, making

calorie-restricted diets easier by enabling continued enjoyment of family favourite foods, such as the famous Frylight chips – even tastier than deep fried! It is the reassurance that Frylight is versatile enough to make many familiar dishes that has really endeared it to those of us striving for a healthier lifestyle. From simply frying off mince and onions to shallow frying paratha flatbreads in Asian cuisine, Frylight brings alive the dishes you want, without the pointless fat and calories that no one wants. There is a Frylight variety to suit whichever kind of cooking you prefer: Sunflower, olive, butter, rapeseed, garlic, and coconut (great for Asian dishes), and the hottest new trend, avocado oil.

C H I L L I B EEF R EC I P E For the Chilli Beef Frylight cooking spray 300g beef steak, very thinly sliced 2 tbp cornflour 2 tsps Chinese five spice 50g mange tout 50g baby corn 1 red pepper, thinly sliced 3 spring onions, thinly sliced 200ml sweet chilli stir-fry sauce

To Make

In a bowl, combine the beef, cornflour and five spice; mix to coat the meat.

Spray a large frying pan with Frylight and place over a medium heat. Wait until Frylight is clear then fry

the beef until brown and cooked to taste. Remove the cooked beef from the pan and set aside.

Cook the mange-tout and baby corn in the microwave as per pack instructions

Spray the pan again with Frylight and add in the pepper and onion and fry for a couple of minutes. Remove from the pan and add to the beef mixture.

Heat the sweet chilli sauce in the pan until hot, and then tip in the beef, peppers and onion, mange-tout and sweetcorn and stir through. Serve the beef with rice or noodles of your choice.

Find out more, including recipes at www.Frylight.co.uk.

I S S U E 01 - R E S E A R C H : B re a k fa s t

Children Must Have Breakfast Every Single Day! Find out why breakfast is crucial for a child who is growing, expending a lot of energy and who might not have eaten or drunk anything for twelve hours...

very meal a child has through the day provides an opportunity for their body to get the essential vitamins and minerals they need to function properly. Research by King’s College London, published in the British Journal of Nutrition this summer, found that children who skip breakfast may not be getting the Government’s daily recommended level of nutrients. Doctor Gerda Pot, senior author of the study and Lecturer in Nutritional Sciences at King’s College London, said: ‘This study provides evidence that breakfast is key for parents to ensure that their children are getting the nutrition they need’.

13%

Fat

Saturates Sugars

LOW

Children who have eaten a good breakfast and are feeling full are less likely to consume junk food through the day or snack on items that are high in fat, sugar and salt, but low in nutritional value.

Vital nutrients are taken into the body that are more likely to be present in breakfast foods than in the types of meals served later in the day.

THE EATWELL GUIDE

Brains get the fuel they need, so schoolchildren can concentrate in their morning lessons.

Salt

34g 0.9g HIGH

Bodies are refuelled after a long period of fasting overnight, ready for a morning of activity.

This guide is a visual representation of how different foods contribute

Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.

Each serving (150g) contains

3.0g 1.3g

Sitting down to eat breakfast encourages children to socialise with others and teaches them important social and fine motor skills, such as being able to use cutlery properly.

Eatwell Guide

Check the label on packaged foods Energy 1046kJ 250kcal

FOR CHILDREN, EATING BREAKFAST BRINGS MULTIPLE BENEFITS:

MED

38% 15%

of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal

ta n

Potatoes

Raisins

Cous Cous

Whole wheat pasta

Porridge

Rice

Lentils

Tuna

Plain nuts

Beans lower salt and s ugar

Chick peas

Eat less often and in small amounts

Spaghetti

L o w f at s o f t ch e es e

n Leaince m Semi skimmed

milk

Crisps

Be ans ,

puls Ea es, fi sh, e so t more ggs, m u b r eans eat and other proteins red ced and p and fish proc per we ulses, 2 portions of sustainably ek, one esse of which is oily. Eat less d mea t

Soya drink

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Veg O il

Lower fat d sprea

Plain Low fat y o g hu r t

s tive rna alte d n a and Dairy r fat

we tions se lo Choo ugar op s lower

Per day Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

Limit fruit juice and/or smoothies to a total of 150ml a day.

sugar

Bagels

Frozen peas

Sauce

and salt fat,

Eat at leas t5

C hopped t o matoe s

Whole grain l cerea

Water, lower fat milk, sugar-free drinks including tea and coffee all count.

ed rates dd hyd sa rbo ca les hy rc ta rs he

po rtio ns

nd it a fru f o les ty ab rie et va eg

6-8 a day

ith

of a

Choose foods lower in fat, salt and sugars

Choos e wh oleg rain or h Pota toes igh , br er ead fib re , ri ce ve ,p rsi as on ta s a

y day ever bles a t e veg

2000kcal

Oil & spreads

Choose unsaturated oils and use in small amounts

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R E S E A R C H : B re a k fa s t - I S S U E 01

towards a healthy, balanced diet. In order for adults and children (over the age of two) to obtain all the nutrients required by the human body, their food and drink intake across a week should look similar to the Eatwell Guide.

WHAT SHOULD A GOOD BREAKFAST FOR A CHILD LOOK LIKE? A child’s breakfast should include nutritious food from at least three of the main food groups in the Eatwell Guide. For example, a carbohydrate such as a breakfast cereal, dairy such as milk, and a fruit or vegetable, such as an apple. High-fibre, carbohydrate-rich breakfast options help children to feel fuller for longer. Wholegrain bread or low sugar cereal, porridge, fruit, milk, yoghurt or eggs are all good breakfast options. Always remember to include a drink with your child’s breakfast as this helps to encourage the appetite, but also keeps them well hydrated. 100% pure fruit and vegetable juices or smoothies are great options for a vitamin boost, but remember they are high in sugars so stick to 150ml portions and alternate drink choices across the week with water and low fat milk. If a child does not like the more common breakfast options, try alternatives such as a breakfast sandwich or an omelette with low fat cheese and tomatoes or breakfast

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bagels topped with fresh fruit and a glass of low fat milk. Remember, the reason behind breakfast is to feed your child’s body the protein and energy it needs to start the day, so make sure their breakfast is nutritious, balanced, and tasty.

FUELLING THE MIND A hungry child can be distracted, be fidgety, or feel faint. As a result, they may not only be missing out on their own education, but they are likely to be disrupting others in their class and wasting valuable teaching time. Breakfast helps them to concentrate.

SCHOOL BREAKFAST CLUBS Research by the Institute for Fiscal Studies and the Education Endowment Foundation, with the support of Magic Breakfast charity, found that primary schools that offer pupils a free and nutritious meal before school can boost their reading, writing and maths results by the equivalent of two months’ progress over the course of a year.

WHAT IF MY CHILD ISN’T HUNGRY FIRST THING IN THE MORNING? Many children are not hungry first thing and often need a bit of time and a light bite to trigger their appetite. Starting a child’s breakfast off with a piece of fruit or vegetable is a great way to transition their body from a fasting state to one where they

are ready to eat a full meal. Fruits and vegetables are easily digested by the body and kick-start a child’s metabolism with natural fruit sugars.

feed your child’s body the protein and energy it needs to start the day Adding fruits and vegetables to a child’s breakfast is a great way to stimulate their digestive tract as they contain fibre, prebiotics and enzymes which help to push waste matter through the body. There is so much fibre in fruit, plus the vitamins, minerals and nutrients that tell the brain it is satisfied and to shut off the hunger signal to the stomach. This is also great for helping your child not to overeat thus maintaining a healthy weight. The vitamins, minerals and antioxidants found in fruits and vegetables can also contribute to lower cholesterol and blood pressure levels which, in turn, both contribute to a healthier and stronger heart and help prevent cardiovascular disease. Eating a diet rich in fruits and vegetables, as part of an overall healthy diet, will provide nutrients vital for the health and maintenance of a child’s body. Evidence shows there are significant health benefits to getting at least five 80g portions of a variety of fruit and vegetables every day.

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I S S U E 01 - R E S E A R C H : B re a k fa s t

BE A BREAKFAST ROLE MODEL The importance of a healthy breakfast should be instilled into children from a very young age, so, what can you do?

Never skip breakfast. As a parent or caregiver never be tempted to skip breakfast, even if you are trying to lose weight. This will send the wrong message to children about the importance of a good breakfast. Eat breakfast with your child. It is very important to sit down with a child in your care and eat with them. This way they will learn social skills from you, learn how to sit properly, use cutlery properly, learn to use high-sugar spreads and toppings sparingly, and see for themselves the importance you place on eating a healthy meal first thing.

Plan ahead. If you find that you are pressed for time in the mornings, try to prepare breakfast the night before. For example, cheese sandwiches or rolls can be made beforehand. Porridge can also be made the night before and simply put in the microwave, or heated up in a saucepan, in the morning. Another quick breakfast is plain yoghurt with chopped up fruit. Get the children involved. Let children get involved in making breakfast. For example, allow them to spread their own condiments or serve themselves juice. Remember to always dilute juice with 50% water. Talk about how much you enjoy having a good breakfast. Talking about the benefits of having a good breakfast will help to impress the importance of the meal upon a child.

Swap the TV for the table. This will set a good example for children as sitting at the table removes any distractions and allows everyone to focus on, and enjoy, their food. Try not to have breakfast on the go. This is not an ideal way to have the breakfast meal. Also, with breakfast on the go you are likely to pick up an unhealthy food item such as cereal bar, chocolate, fizzy drinks or crisps. Make breakfast a special event over the weekend. Try to make breakfast special at the weekend. You can do this by making something you wouldnâ&#x20AC;&#x2122;t normally make during the week due to lack of time e.g. scrambled eggs, pancakes, banana bread or smoothies. There will also be more time for children to get involved in food preparation and experimentation.

Find out more at: www.magicbreakfast.com 100

FA M I LY F I R S T 2 017

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ACT I V I T Y: D o yo u k n ow yo u r f r u i t a n d ve g - I S S U E 01

Do you know your Fruit and Veg? Can your child label the food images correctly with the words from the Word Bank?

S t ra w b e r r i e s

WO R D B A N K :

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C a r ro t

L e mo n

A p p le

W a t e rme l o n

Pe a r

To m a t o e s

G ra p e s

Ba n a n a s

FA M I LY F I R S T 2 017

101

Caesar chicken burger, toasted bun and crisp oven chips

A DV E R TO R I A L

Everyone loves chips as a delicious occasional treat! So why not delight the kids with these chicken burgers, made with our supereasy Caesar dressing with a side portion of crunchy-on-theoutside, fluffy-on-the-inside Albert Bartlett Homestyle chips? Serves 4 - Preparation

Burger

time is only 10 minutes, followed by 25 minutes cooking time...

2 chicken breasts 4 burger buns 1 little gem lettuce heart 1 beef tomato 40g parmesan cheese 600g Albert Bartlett Homestyle chips 10ml Rapeseed oil

Caesar Dressing 100ml mayonnaise 1 anchovy fillet 20g parmesan cheese 1 garlic clove

Pre-heat your oven to 230Â°C / Gas Mark 8 (210Â°C in a fan oven).

To make the Caesar dressing

1. 2.

Crush the garlic clove, finely grate the parmesan and dice the anchovy fillet. Mix all the ingredients together and season to taste.

Using a griddle pan if you have one, (if not, a frying pan will work), fry the chicken breast

halves for 2 minutes on each side, ensure that the middles are piping hot before serving.

Remove the stalk from the little gem lettuce and separate the leaves into individual pieces,

wash well and pat dry on some kitchen cloth.

5. 6. 7.

Slice the beef tomato into slices.

Slice the burger bun in half and toast until golden. Place a piece of gem heart onto the base of the bun, top

with tomato and then the grilled chicken breast. Dollop on the Caesar dressing. Using a peeler, shave the parmesan over the top and then finish off with the burger bun top.

To cook the Albert Barlett chips

To make the burgers

1. 2.

On a chopping board, lay the chicken breasts out flat, remove any skin and bone.

Using a sharp knife, slice the chicken breasts in half horizontally, place into a bowl and season with salt and pepper and a little rapeseed oil.

Place the chips into a hot oven and bake for 20 to 25 minutes until they are golden and crisp, turning them at least once during cooking.

Season with a little salt.

Serve and enjoy!

FI V E FA S T FACT S

Albert Bartlett is an independent British company, established in 1948 and now owned by the third generation of the Bartlett family.

Albert Bartlett chips are made from our famous Rooster potatoes which are grown in the UK, before being processed and frozen at our own factory in Norfolk.

Our fresh potatoes are served from many of the finest Michelin starred kitchens in the

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country, including those of Michel Roux Jr and Andrew Fairlie.

We take all the same meticulous care over our frozen potato products as we do over our fresh potatoes.

You can find out more about our frozen and fresh potato ranges by visiting us at www.

albertbartlett.co.uk

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Edamame Spaghetti with Kale

Serves: 4

and Coriander Pesto • Cook 1 package of Explore Cuisine Organic Edamame Spaghetti in 2 litres of boiling water, simmering gently for 3-5 minutes and then drain. • Blend the ingredients for the sauce in a food processor and then add the cheese and olive oil. • In separate pan, fry the ginger until crispy.

250 g fresh kale 2 bouquets of fresh coriander 4 tbsp. almonds, toasted 1 garlic clove 1 chilli pepper 1 tbsp. lime juice

• Toss everything together with the Edamame Spaghetti, carrots and pesto sauce.

4 tbsp. grated parmesan

• For a vegan alternative omit the parmesan cheese, or use a dairy-free vegan version or nutritional yeast in its place.

1 knob ginger, finely chopped

100 ml olive oil 2 carrots, sliced in ribbons 4 tbsp. shredded coconut, toasted

Organic Chickpea Fusilli

Serves: 4

with Mozarella Pearls, Tomatoes and Olives • Cook 1 pack of Explore Cuisine Organic Chickpea Fusilli in 2 litres of boiling water, simmering gently for 9-11 minutes and then drain.

150g mozzarella pearls 150g cherry tomatoes - halved 120g niçoise olives - pitted 80g sundried tomatoes - roughly chopped

• Mix together the remaining ingredients | and fold through the fusilli.

2 tbsp plain or toasted sesame seeds

• Garnish with broccoli and red radish sprouts.

1/2 tsp dried oregano

• For a vegan alternative, omit the mozzarella pearls or use a dairy-free alternative.

1/4 tsp coarse sea salt Dash of olive oil

You can find us in the free from aisle and online at asda.com

Want to cut down on meat but not on protein?

Meat free Mondays, vegetarian and flexitarian diets are becoming more and more popular. But how do you manage the balance between quick, convenient and healthy and not lose out on protein? Explore Cuisine allows you to do just that. Our pastas are 100% plant based and use natural ingredients such as Edamame and Chickpeas that are high in protein, high in fibre, lower in carbohydrates than traditional pasta. What’s more it is gluten-free, full of flavour and of course organic. Simply add fresh ingredients of your choice and in less than 10 minutes you can create a meal family and friends will love and gives them the goodness they need.

Why not give one of our simple recipes opposite a try.

“High in protein and fibre, gluten-free and lower in carbohydrate than traditional pasta, Explore Cuisine’s bean and pulse pastas make a great base for a quick and nutritious meal. Ideal for when you need to feed the family fast or want a tasty meat-free meal.” Helen Money, Nutritionist

I S S U E 01 - R E C I P E S : Yu m m y M u m m y H e a l t hy C l e a n C a ke

Delicious Gluten Free Orange Sponge Oreke is a mother of two and TV model and food presenter, she cooks healthy recipes from scratch for her entire family and shares one of her favourites...

I love all-in-one recipes, they are especially beneficial for time poor individuals like myself... This is a simple orange syrup sponge, that is refined sugar-free and also gluten free. Unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, and antioxidants unlike refined sugar. Maple syrup contains a good amount of some wellneeded minerals, including manganese

and zinc, but keep in mind that it also contains sugar and should be used sparingly for the occasional healthy treat. The top of the cake is simply glazed with the orange syrup for extra deliciousness. I use a Bundt pan as I love the final effect, especially when sharing with the whole family or for a special occasion. You can double the mixture to make a bigger cake too.

Here is the easy recipe... 150g butter, softened (for a dairy free option use coconut oil) 150g ‘Freee’ self-raising flour 3 eggs 200g (7oz/½ cup) maple syrup 2 drops vanilla extract

For the orange syrup Juice of 3 oranges 3 tbsp maple syrup

To make...

1. 2.

3. 4. 5. 6.

Sieve the flour into same bowl. Add eggs and beat well. Put the mixture into the prepared baking tin. Bake for 30-35min until the cake is brown, it is ready when a skewer inserted into the

centre comes out dry.

While the cake is baking, make the orange syrup. Heat the ingredients in a pan on a

medium heat until it turns into a thick syrup, and set

Line the tin with parchment and oil

aside. Turn the cakes out on to a wire rack, peel off

the edges. Pre-heat the oven.

the paper and leave to cool.

Add butter and maple syrup to a bowl and mix well.

Brush or serve with orange syrup.

photographer: www.annafowler.com

For the sponge cake

Find more of Oreke’s recipes on www.yummymummyuk.com 106

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for baby

Visit the Baby Aisle in Store to see more from Heinz for Baby

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