Hi I'm Ben

I have just finished doing the 6 months of Fit Families. I have found it helpful and it has made more aware of what i'm eating and how much sugar, fat and salt are in different types of food. The programme has made more active especially with the activity sessions they provide. I enjoyed the walk we did around the Onny Meadows. Jane and Mel are friendly and a good laugh. They haven't made me do things if I didn't want to. The programme has encouraged me to be more healthy. I have enjoyed the programme and would recommend it to anyone that needs help and support to become healthier.

Young person's views on Fit Families after 6 months.........

Hi I am Billy and I have just finished six months of being on the Fit Families Programme and I feel great! Before I started the programme I felt terrible... I had next-to-no activity or friends in my life and I only did one club, I felt ashamed to be me. After I moved up to secondary school, I found many people who liked the same thing as me. I got to know the teachers and pupils very well after my first fe weeks, then I found out I excelled in Rugby, I joined the school team and I was put in position as front row prop, we win most of the games because we are all great friends because we rely on teamwork. I am also excelling in my school work as I concentrate much better now.


I would like to give my thanks to the whole School Nurse Team as they have turned my life around,


Many Thanks, Billy.

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
1 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

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!

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'

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...