Wednesday, 2 November 2016

Have a try at making your own Soup!

Why not experiment using different vegetables to make soup.
Lots of people enjoy eating vegetables more when they are in a soup. Dont be afraid to try vegetables that you dont normally like to eat as they can taste very different in soup form.
Why not try some different combinations yourself? You can let us know any recipes for ones you have enjoyed by pushing 'comment' below!

Here's a simple recipe to start you off - but don't be afraid to alter the vegetables you put in.

Chunky vegetable soup 

Ingredients 
1 onion
Image result for chunky vegetable soup1 carrot
1 leek
1 potato
2 celery sticks
1 x 15ml spoon oil
1 x 15ml spoon plain flour
1 x 5ml spoon stock powder
500ml water, boiling.

Equipment 
Chopping board, knife, vegetable peeler, saucepan, measuring spoons, wooden spoon and measuring jug.

Method 
1. Peel and chop the onion.
2. Top and tail the carrot, then peel and dice.
3. Top and tail the leek, remove the outer layer, then peel and slice.
4. Peel and cube the potato.
5. Cut the celery into 2cm length pieces.
6. Heat the oil in a saucepan and fry all the vegetables, except the potatoes, for 5 minutes.
7. Stir in the flour and cook for 2 minutes.
8. Dissolve the stock powder in boiling water.
9. Add the stock to the saucepan and bring to the boil.
10. Add the potatoes.
11. Place a lid on the saucepan and let simmer for 30 minutes.
12. Serve. Serves 4

Monday, 10 October 2016

Try 10 Minute Shake Ups - to get more active!

Kids need at least 60 active minutes every day. 
Change4life's 10 Minute Shake Ups are a fun way to squeeze short, 10-minute bursts of activity into your day – it all adds up! 
There are loads of other benefits too:-




 Improves your Attention






Improves your Co-ordination and Social Skills








Improves your Behaviour and Confidence








Plan 6 - 10 minute activities to fill your day -

Here are some of our ideas: - 

Moderate Activities - 

  • walking to school
  • playing in the playground
  • riding a scooter
  • skateboarding
  • rollerblading
  • walking the dog
  • cycling on level ground or ground with few hills
More Vigorous Activities - 
  • Playing chase
  • Energetic dancing
  • Swimming
  • Running
  • gymnastics
  • football
  • rugby 
  • Martial Arts
  • Cycling fast or on hilly terrain
Let us Know your 10 minute activity ideas!




Healthy doesn't have to be boring!

Try This Great Recipe for Turkey Burgers - 
Healthier alternative to a beef burger.

Ingredients
1 small onion

450g lean turkey mince
1 x 5ml spoon dried mixed herbs
2 x 5ml spoon Worcestershire sauce
Ground black pepper
Vegetable oil

To serve:
4 wholemeal rolls
2 tomatoes
¼ lettuce
Pickled gherkin (optional)


Equipment
Chopping board, vegetable knife, colander, mixing bowl, mixing spoon, grill pan, pastry brush, bread knife.


Method
1.         Peel and finely chop the onion.
2.         Wash and slice the tomatoes. Wash and shred the lettuce.
3.         Place the turkey mince in a bowl and mix together with the onion, herbs and Worcestershire sauce. Season with black pepper.
4.         Preheat the grill at medium.
5.         Shape the turkey mixture into 4 equal size burgers.
6.         Brush the burgers lightly with oil. Place on a grill rack and cook for about 5-6 minutes each side. Check that the burgers are thoroughly cooked and there are no pink juices.
7.         Cut the rolls in half and toast the cut side lightly under the grill.
8.         Place the burgers in the roll and top with sliced tomato, lettuce and gherkin if used.

Click on the Food Facts and Games tab above for more recipe ideas or share your recipe with us!

Thursday, 22 September 2016

Update of Fit Families September '16

Hi I am Jane Cook the Lead for the Fit Families Programme.  I thought I would try to write something regularly on the Blog and hopefully each member of the Fit Families team can write at some point too!


The programme has been running now since April '16 and we have recruited 35 families so far all over the county.  We are looking to keep developing the programme  throughout the first year which is a pilot and we would welcome any feedback to help us adapt it to suit your needs.


It is a 6 month programme consisting of a minimum of 6 individual appointments with a follow up appointment at 1 year, to support weight management not weight loss and the emphasis is about supporting you as an individual and your family to make healthier lifestyle changes in small steps!


We are organising some group activity sessions and walks which we will promote on this blog. We have taken delivery of Mi-bands (like a fit bit) which we can give out at appointment 3 to help track your activity and step count!


We would like to post simple healthy recipes on the blog, so any suggestions welcome! Do get in touch with us at any time; Tel 07896812233 and remember 'each journey begins with one small step at a time'



Thursday, 15 September 2016

Snack Happy!

Nobody likes feeling hungry - if you're trying to eat a little more healthily make sure you have lots of snack options ready that are a better option the sweets and crisps.
We like this list of different ideas...


If you have some other snack ideas add them in the comments so we can share with others...

Wednesday, 14 September 2016

Get on your Bike!

Shrewsbury Sports Village 
The Sports Village offers loads of opportunities for all of the family to get out and be active for very little money - What about Saturday Youth Cycling Club?  Sports Village Link



Cycling for All Abilities

At Shrewsbury Sports Village we have a 1 km floodlit cycle circuit, the envy of many much larger towns and cities. We welcome riders of all ages and abilities to make use of these excellent facilities either for an individual session or an organised group session (see below).
The site is also connected directly to a wonderful national cycle path Route 81 providing opportunities to leave the car and cycle into Shrewsbury or out towards Upton Magna and beyond.
Please bring your own bike when possible. Please enquire should you wish to access an adult, child, tandem, trike or adaptive cycle.


Pedal for Health Taster Sessions

Every Wednesday | 13:00 - 15:00
Looking to get back on your bike or just getting started? Have a special need and need a trike, tandem or adaptive bike? Why not join a cycling taster session at Shrewsbury Sports Village?
Gain help with your riding skills and learn about cycling opportunities to improve your confidence. Help is also available from experienced volunteer cyclists.

Cost: £2.50

To book a session and for more information contact Christian Smith the Sports Development Officer at Shrewsbury Sports Village or contact reception on 0345 0007 002.


Saturday Youth Cycling Club (Go-Ride)

Age: All
Day: Saturday
Time: 11:00 - 12:00
An accredited British Cycling Go-Ride Club and delivered by the Sports Villages cycle coach in conjunction with Mid Shropshire Wheelers, the sessions provide a fun and safe way to introduce young riders to the world of cycle sport and provides a platform to improve bike handling skills.

£2.40 (BeActive Member)
£1.75 (BeActive Concessionary Member)
£3.40 (Non Member)      
                             

Friday, 15 July 2016

Download this APP and get moving! Gotta Catch them All!

It's true, 'Pokémon Go' is becoming a fitness craze!



Now that it's becoming clear that Pokémon Go is getting more people to move around and, as a byproduct, improve their health, the next question is whether someone will harness this unexpected game-meets-fitness win. 
Just take care to look where you are going - we dont want any chasing Pokemon accidents!