foxbury gazette edition 5, may 20 · sunburn increases your risk of skin cancer. sunburn does not...
TRANSCRIPT
FOXBURY GAZETTE EDITION 5, May 20th 2020
In this edition: This is the fifth edition of the Gazette so I would like to start with a
reminder of our 5 Rs of Wellbeing, as well as “looking” at how we can
look after our eyes, use eye contact as part of communication, and
look after our own wellbeing. As it is Mental Health Awareness week, we
are also thinking about kindness. I hope that you are all keeping safe
and well, and that you are looking forward to the half term break.
Remember – keep in touch and let us know what you are up to!
Mrs Bilsby
• Enjoy the
Sunshine
• Chaplain’s
Chat
• Counsellor’s
Corner
• Mental Health
Awareness
Week
• Wordwheel
• Wordsearch
• Anti-bullying
Ambassador’s
Report
• Look into my
Eyes
• Who’s looking
at you quiz
• Let your eyes
do the talking
• Crossword
• Screentime
Safety
• Sudoku
• Chezza’s
Carrot
Recipes
• Look inside
yourself
• Happy Talking
• Pilates
• First Aid
advice
• How to get
Help!
• Edition 4
Answers
The 5 Rs of Wellbeing When we think about the Wellbeing curriculum at Eltham College, we think
about the 5 Rs to remember the different areas that topics that we cover fit
into. Over the last four editions of the Foxbury Gazette, we have explored
ideas that fit into each of the 5 Rs. In this edition, look out for the tags to show
you which part of the 5 Rs the articles are referring too. Thinking about the 5 Rs
in our daily life is an important way to gain perspective on our priorities, and to
ensure that our actions are based upon thought and reflection. Even though
we continue to face challenges on a daily basis, by considering our choices
carefully, we can maintain a balance that will preserve our mental, and
physical wellbeing.
Enjoy the Sunshine
We have been very lucky that we have
been able to enjoy lots of sunny days
whilst we have been in lockdown. One
of the greatest health benefits of
sunshine is its power to improve our
immune system. Sunshine increases the
number of white blood cells and
promotes the production of gamma
globulin. It also helps increase red
blood cells oxygen carrying capacity.
Staying Safe in the Sun Sunburn increases your risk of skin cancer. Sunburn does not just happen on holiday. You can
burn in the UK, even when it's cloudy. There's no safe or healthy way to get a tan. A tan does not
protect your skin from the sun's harmful effects. You should aim to strike a balance between
protecting yourself from the sun and getting enough vitamin D from sunlight.
Sun safety tips
Make sure you:
❖ spend time in the shade between 11am
and 3pm which is when the sun is
hottest
❖ make sure you never burn
❖ cover up with suitable clothing and
sunglasses
❖ take extra care with children
❖ use at least factor 30 sunscreen
Clothing and sunglasses
Wear clothes and sunglasses that provide sun
protection, such as:
❖ a wide-brimmed hat that shades the
face, neck and ears
❖ a long-sleeved top
❖ trousers or long skirts in close-weave
fabrics that do not allow sunlight
through
❖ sunglasses with wraparound lenses or
wide arms with the CE Mark and British
Standard Mark 12312-1:2013 E
Chaplain’s Chat The ECCE groups, ably led by a bunch of energetic sixth
formers, have been going through the letter of Ephesians this
year and, as it happens, last week reached this verse: submit
yourselves to one another out of reverence for Christ (Eph
5:21). As we discussed this, it became clear that respect is a
thoroughly Christian virtue...embodied by the Lord Jesus and
called for in all Christian behaviour. It boils down very simply
to this verse - do you submit yourself to others, i.e. do you put
them first? The more we discussed it, the more we realised
that most, if not all of society's ills would be solved by this
simple command being put into practise - if everyone
thought of their neighbour above themselves, there would
be no more theft, no more dishonesty, no more
cheating...what a society that would be! Judeo-Christian
societies have always believed radically in the dignity of
every human being, that every person deserves respect
because everyone is made in God's image and God sent his
son to die for anyone - from the poorest to the richest. Such
is the foundation of Eltham College and such, I pray, will be
this current generation of Elthamians.
Counsellor’s Corner – Loneliness and Connection In this issue, I want to talk about loneliness and connection, two things which I think are
particularly important to pay attention to during this time of imposed isolation. A lot of us are
physically disconnected from friends and loved ones. We might also be worried about others -
elderly grandparents who may be alone and we may be worried that they are feeling lonely.
But because we are isolated, does that
necessarily make us lonely? Dr Vivek Murthy, in
his book ‘Together’ says not, that it is more
about the quality of the connections we have
with ourselves and those around us. He places
loneliness into three different categories:
1 – Emotional and intimate loneliness: a need
for a close and trusting friendship or bond with
another person.
2 – Social loneliness: the need for quality
friendships, social companionship and support.
3 – Collective loneliness: the need for a
community or network of people who share
your interests and sense of purpose.
Dr Murthy says that even though we may feel
connected in one area of our life, we can still
feel lonely if all three of these areas of need
aren’t being met. So, we may for instance feel
close with our families but still have a strong
need to connect with our friends. Perhaps have
a think about these three areas of your own life,
and which areas might not feel fulfilled?
Loneliness can be a difficult thing to talk about – there can be a lot of stigma around it, and by
admitting this feeling to ourselves or others, we might feel like we are admitting to not being
likeable in some way. In reality, this feeling is a natural part of our evolution. In the past, when
humans were hunter-gatherers, to be separated from the tribe would have meant a very real
threat to our survival: meaning we would be more likely to get attacked by a predator or have
less access to food. As such, our natural response to being separated or left out from the crowd
can leave us feeling very vulnerable. Dr Murthy thinks that the antidote to loneliness can be
found in two ways: by building trusting relationships with others, and by focussing on our own
personal sense of value and worth.
Tips to help build relationships with others & ourselves:
- In your interactions with others, think about
how you feel when you come away. What leaves
you feeling good about yourself, and what can
leave you feeling drained. Why do you think this is?
Notice what makes you feel good, such as being
listened to and being understood. Remember this
can work both ways in an interaction and you can
do this for others too.
- Remember that when connecting on social
media, that there are no visual clues such as facial
expressions, body language or tone of voice. This
will inhibit our connection and sense of empathy
toward the other person and lead us more quickly
to arguments and ‘toxic’ exchanges.
- Remember that everybody has
something loveable about them, and
something they are scared about. When
we remember this, it can help us to feel
less hostility to someone we may otherwise
be angry with, or perhaps even feel
jealous of.
- We are often taught by society that
success is linked to money, power or
reputation. However, evidence shows that
our true sense of value is much more
intrinsic than this and is more closely linked
with our ability to give and receive love.
Think about your own conditions of worth,
and journal what this brings up.
Remember, loneliness can give rise to feelings of shame. But research shows that shame and
empathy cannot co-exist. So if you need to, reach out to someone trustworthy who you know
will not judge you or jump to conclusions when you talk to them. Stay safe, Jess
Mental Health Awareness Week – Kindness Matters This week it is Mental Health Awareness week, and the theme is “Kindness Matters”. In this article
Mark Rowland from the Mental Health Foundation explains what we mean by kindness, and how
we can show kindness through our actions.
You may recognise the expression “it is better to give than receive”, but did you know this is
backed up by research? People who are kind and compassionate see clear benefits to
their wellbeing and happiness. They may even live longer. Kindness can also help reduce stress
and improve our emotional wellbeing. We all have so much going on in our lives -
including competing strains and stresses – not to mention the current coronavirus pandemic. This
can see kindness pushed to one side, in favour of what is urgent or trending now.
It can be easy to signal kindness by posting online and following a trend, but harder to commit to
kindness in our daily words and actions.
But if we take the time to be kind to other people, we can reap the emotional dividends. It
can really make a difference and especially for people who are vulnerable or struggling.
Now is the time to re-imagine a kinder society that better protects our mental health.
Kindness could be built into business decisions, government policy and official systems in a way
that supports everyone’s mental health and also reduces discrimination and inequality.-But that
can start by individual commitments to showing kindness in our words and our actions.
We have written this guide to show the positive impact helping others can have on your own
mental health, including some tips and suggestions to inspire you.
So, take a few minutes, have a read and think about doing something kind for a friend or a
stranger today.
What do we mean by kindness? Kindness is choosing to do something that helps others or
yourself, motivated by genuine warm feelings. Kindness,
or doing good, often means putting other people’s needs
before our own. It could be by giving up our seat on a bus
to someone who might need it more or offering to make a
cup of tea for someone at work. Evidence shows that
helping others can also benefit our own mental health and
wellbeing. For example, it can reduce stress as well as
improve mood, self-esteem and happiness.
There are so many ways to help others as part of our
everyday lives. Good deeds needn’t take much time or
cost any money.
What are the health benefits of kindness? Helping others feels good
Studies have found that acts of kindness are linked to increased feelings of wellbeing. Helping
others can also improve our support networks and encourage us to be more active. This, in turn,
can improve our self-esteem. There is some evidence to suggest that when we help others, it
can promote changes in the brain that are linked with happiness.
It creates a sense of belonging and reduces isolation
Helping others is thought to be one of the ways that people create, maintain, and strengthen
their social connections. For example, volunteering and helping others can help us feel a sense
of belonging, make new friends, and connect with our communities. Face-to-face activities
such as volunteering at a food bank can also help reduce loneliness and isolation.
It helps keep things in perspective
Many people don’t realise the impact a different perspective can have on their outlook on life.
There is some evidence that being aware of our own acts of kindness, as well as the things we
are grateful for, can increase feelings of happiness, optimism and satisfaction. Doing good may
help you to have a more positive outlook about your own circumstances.
It helps to make the world a happier place – one act of kindness can often lead to more!
Acts of kindness have the potential to make the world a happier place. An act of kindness
can boost feelings of confidence, being in control, happiness and optimism. They may also
encourage others to repeat the good deeds they’ve experienced themselves – contributing to
a more positive community.
The more you do for others, the more you do for yourself
The benefits of helping others can last long after the act itself, for those offering kindness, and
those who benefit. This, in turn, can improve our self-esteem.
Tips to remember before you start Do something you enjoy
At times like this we are learning to adapt to the
requirements needed to prevent the spread
of coronavirus. As a result, we have had to rethink the way
we do our hobbies and pursue our interests.
You might have treated a friend to a trip to the cinema or
for dinner, but today, you can watch something on a
streaming service and keep in touch by phone or gift them
a takeaway instead. You could even gift a subscription to
an entertainment service, magazine or drop off (safely) a
simple care package.
You can share your skills, such as offering to help with
technology, sharing recipes, or sewing masks or scrubs for
key workers. These are all great ways to bring your skills and
interests to others.
Keep others in mind
Although acts of kindness for other people can
make us feel good, we need to also keep in
mind why we’re doing it – which is for their
benefit, not ours. Part of being kind is
considering the feelings of others, so it is very
important that your kindness is something
which others will find helpful. Kindness
is something that needs to benefit both
parties.
See what you can do that others are not doing
already. For example, if you want to donate to
a foodbank, see what they need before
buying things. If you want to support key
workers, check that there is a need where you
are. It may be that others in your community
need help more urgently.
Don’t overdo it
It’s important to make sure we don’t overdo it!
If we find we are giving too much of ourselves
or have gone beyond our means, it’s probably
time to take a step back. It’s very easy to give
away all of our energy, especially if we are
finding things hard ourselves and want to focus
on others. Leave enough for you – kindness
has to start with yourself.
We recommend starting small, so we do
not become overwhelmed or give more than
we are financially able.
Helping others doesn’t have to cost money or
take a lot of time. It could start with calling
a friend we haven’t spoken to in
a while or donating a small amount of money
monthly to a charity close to our heart and
within our budget.
Get involved with volunteering
Volunteering is a great way to help others and
research shows that it benefits people of all
ages, through increasing feelings of self-
esteem, social connection, and wellbeing.
If you have friends or neighbours who are
shielding (because of coronavirus) and can’t
leave the house, see what you can do to
help. If you have time, you could volunteer in
your community if it’s safe for you to do so.
Here are some ideas about getting involved:
❖ Volunteer for a local community organisation
❖ Offer your expertise and support as a mentor for those who are struggling
❖ Check in safely with a neighbour who is isolated or shielding
❖ See if there’s anything you can do to support a local school or nursery – offer to read
stories by video for example
❖ Involve your friends and neighbours in community projects
❖ You could start up an online book club or film club
❖ Offer to skill-share with a friend via video call - you could teach guitar, dance or a new
recipe.
❖ Call a friend that you haven’t spoken to for a while
❖ Post a card or letter to someone you are out of touch with
❖ Send flowers to a friend, out of the blue
❖ Find out if a neighbour needs any help with shopping
❖ Ring someone who is on their own, or video call them
❖ Send someone a handwritten thank you note
❖ Tell your family how much you love and appreciate them
❖ Help with household chores
❖ Offer to help an elderly or vulnerable neighbour
❖ Check on someone you know who is going through a tough time
On social media
❖ Take time to reach out online to people you haven’t
seen for a while
❖ Write something nice or encouraging on a post you
appreciate
❖ Acknowledge and validate someone’s story – if they
are having a difficult time you don’t have to have all
the answers, sometimes a like or a brief ‘I’m sorry to
hear this, is there something I can do?’ is enough to
make them feel heard
❖ Think about what you share – look at the source of the
post, and the tone. If it isn’t kind, think twice. If
something could upset others and you feel you need
to post it, use a trigger or content warning
❖ Think about your comments and replies. Try not to say
nasty things, or pile on where somebody questions
another person’s actions
Useful organisations and information The following organisations have advice about how you can get involved and show kindness.
Mental Health Foundation
Our vision is of good mental health for all. The
Mental Health Foundation works to prevent
mental health problems. We will drive change
towards a mentally healthy society for all, and
support communities, families and individuals
to lead mentally healthy lives with a particular
focus on those at greatest risk. The Foundation
is the home of Mental Health Awareness
Week.
Action for Happiness
Action for Happiness is a movement of people
committed to building a happier society. They
also run the International Day of Happiness.
Do-it
Volunteering made easy. Quickly find ways to
help in your community by searching their
online database of volunteering opportunities
in your area.
Gov.uk
For general guidance about how to get
involved in your community.
International Voluntary Service
Links volunteers with charities and other
organisations that could benefit from their
time, skills and experience.
Kindness UK
Promoting, sharing and uniting kindness. Take
part in the first ever nationwide kindness
survey.
Winnie the Pooh Wordsearch All of the words in this wordsearch are connected to Winnie the Pooh.
Try to find them all!
Find the
following
words in the
wordsearch
WINNIE THE POOH
OWL
HEFFALUMP
EEYORE
RABBIT
BUSTER
WOOZLES
DISNEY
TIGGER
HONEY
GOPHER
PIGLET
KANGA
BEES
ROO
BOUNCY
LUMPY
Wordwheel
The rules of the game are very simple. The goal is
to make as many words as you can make from
the letters in the word wheel, using each letter
once, and all the words should contain the letter
in the centre of the wheel.
It is possible to make one word that uses every
letter on the wheel!
See how many you can find!
Answers will be in the next edition of the Foxbury
Gazette.
Anti-Bullying Ambassadors Report
My name is Orin Vitalis, and I am an anti-bullying ambassador for Eltham College. I became an
Ambassador two years ago and was amongst the first to be selected. Since then the team and I,
have worked hard to raise awareness and make necessary changes to our school, regarding
Anti-bullying. I am going to briefly tell you about the Diana Award and the positive changes, we,
as a team have helped to made to Eltham College.
The Diana Award
The Diana Award was established in 1999
by the British Government, who wanted to
continue Princess Diana’s legacy and her
belief that “YOUNG PEOPLE HAVE THE
POWER TO CHANGE THE WORLD” They
done this by establishing a formal way to
recognise young people who were going,
above and beyond the expected, in their
local communities. They felt too many
young voices go unheard and wanted to
change this. The Diana Award strives to
help elevate those voices onto a higher
platform. Since then, they have had quite
the journey but their core focus has
remained the same, “empowering young
people to change the world”
Eltham College Anti-bullying Ambassadors
In the year 2018, Eltham College introduced a number of Anti-bullying ambassadors in the
school. Since then, more and more students have trained to become one and now, Eltham
have more than 20 ambassadors across Years 7, 8 and 9.
The focus of the Ambassadors, is to create awareness, stand up for others, be a role model for
others, report bullying behaviour, and to create a supportive, caring and trusting network at our
school. Our aim is to help students feel safe, secure and supported, both online and offline, so
they will enjoy and have a positive school experience at Eltham College.
Some examples of how we have achieved this is by:
• Celebrating all the different cultures we have at Eltham College by hosting a culture
week
• Delivering Christmas Cards to students, and Secret Santa competitions to help promote
kindness which are now carried out each year.
• Participating in various assemblies where we take the opportunity to raise awareness of
bullying, the different types of bullying, the work of the ambassadors, which includes
mentoring and the Diana Award.
• Published an Anti-bullying Awareness booklet for Year 7 students at the beginning of the
academic school year, detailing the Anti-bullying campaign and how and where to seek
help if needed.
• Fun days held though out the year to help with fund raising.
In the future we hope to expand the campaign to Year 10 and above, as well as continuing to
support Years 7, 8 and 9 to prevent and stop bullying at our school. We will also carry on with our
weekly meeting with the senior members of the school who are very supportive of our
campaign. A special thank you to Miss Murphy, Mrs Massey and most recently Cheryl.
Look Into My Eyes We all know how important it is to look after our bodies by exercising regularly and
eating healthily, but how many of us really think about how to look after our eyes?
Regular eye tests
Most people should have
their eyes examined at least once
every two years - even if there is no
change in your vision. An eye
examination can often pick up the
first signs of an eye condition before
you notice any
changes in your
vision. This can
lead to you
getting vital
treatment at the
right time, which
could save your
sight.
Stop
smoking
Did you know
smoking can
double the risk of
developing age-
related macular
degeneration, the
UK's leading cause
of sight loss? In
fact, the link is as
strong as the link
between smoking
and
lung
cancer.
Eat healthy
Eating a diet low in
saturated fats but rich in
green leafy vegetables such as
spinach and broccoli may help
delay the progression of cataracts
and eye degeneration. Certain
nutrients and vitamins — like
omega-3 fatty acids, vitamins A
and C, and zinc, found in oranges,
kiwis, nuts,
seeds and oily
fish may also
help prevent
and slow down
some eye
conditions.
Keep your eyes covered
in the sun
UVA and UVB rays in sunlight can
harm your eyes and may
increase the risk of eye damage.
Wearing sunglasses, glasses or
contact lenses with built in UV
filter will protect your eyes. Only
buy sunglasses that have a CE
mark or carry British Standard BS
EN ISO 12312-1.
Take regular breaks
for concentrated
tasks
Prolonged reading,
computer work or any
concentrated near task can
cause eyestrain and
headaches so it is important
to take regular breaks. An
important rule is the 20:20:20
rule which suggests that for
every 20 mins for
concentrated work, you
need to look at something
20 meters away for 20
seconds This helps prevent
the eyes getting fatigued
and strained.
Safety first
DIY causes thousands
of eye related injuries each
year. Always wear safety
goggles to protect your eyes
from flying debris and fine
particles. Sport (especially
racquet-based sports) also
causes lots of eye related
injuries each year. Investing in
a good pair of protective
sports
goggles will
help
prevent
serious
damage to
your eyes.
Where can I go for help?
Most optometrists are offering urgent and essential
eye care and can help if:
•your vision has suddenly changed or become blurry
•you have a painful or red eye
•you have been advised to attend the practice by
NHS 111 or another healthcare professional for urgent
eye care
•you have broken or lost your glasses and need a
replacement pair to function
•you have a problem with your contact lenses
•Phone the practice so they can assess how best to
meet your needs.
Visit https://www.england.nhs.uk/primary-care/eye-health/ to find out how to book eye tests.
Who’s Looking at You? I am sure that lots of you have enjoyed watching Disney movies during the lockdown,
and you umay have your own favourite characters. Eyes are the most important part
when it comes to showing the emotions of any character, but how many of these Disney
characters can you recognise just from their eyes?
Write the name underneath each character and check your answers in the next edition.
Let Your Eyes do the Talking The Importance of Eye Contact In Communication
Whether you’re aware of it or not, when you interact
with others, you’re continuously giving and receiving
wordless signals. All your nonverbal behaviours—the
gestures you make, your posture, your tone of voice,
how much eye contact you make—send strong
messages. They can put people at ease, build trust,
and draw others towards you, or they can offend,
confuse, and undermine what you’re trying to convey.
These messages don’t stop when you stop speaking
either. Even when you’re silent, you’re still
communicating nonverbally.
The old saying that “eyes are a reflection of your inner self” holds true in most cases. There are a
lot of meanings to eye contact. It can be a glaring look when a person is defiant or angry. A
stare when we see something unusual about the person (staring obtrusively is rude!). A glazed
overlook when we are hopelessly in love with the person. It can also be a direct look when we
are talking and trying to make a point.
Some points to remember while communicating and
why eye contact is important are:
❖ Surprise! Eye contact is a sign that you happen
to be a good listener! Now what has the eye
got to do with listening? When you keep eye
contact with the person you are talking to it
indicates that you are focused and paying
attention. It means that you are actually
listening to what the person has to say. That is
where the saying “Don’t just listen with your
ears” comes from. So “listen” more than talk,
everyone loves a good listener especially the
opposite gender!
❖ Your eyes are a way of building a connection with the other person. This could mean you
like that person. You feel comfortable talking and communicating with the person or you
just are plain falling in love with the person! Either way, the eyes say it all.
❖ Avoiding eye contact could also mean that you do not want the person you are
speaking with to know too much. It could be that you may not like the person. You do
not want the person to know you like them or you do not feel comfortable with that
person. These are the negative impacts of avoiding eye contact. Sometimes the other
person might read it wrongly and therefore produce a negative feeling towards you as
well.
❖ A big part of eye contact is building trust. A person with whom you are talking to will be
more likely to trust and respect you as eye contact indicates an openness in
communication. It also tells the other person “Hey, I am confident and self-assured, you
can trust me”. So, if you hope to land that big contract or project, be trust-worthy!
Practising good eye contact is a skill for effective and vital
communication and is mostly under-rated and under-utilized. Keeping
eye contact with the person you are talking to indicates interest and
saying to the person “You are important, and I am listening”. It is one of
the “unseen” tools used in any event communication.
Disney Crossword Puzzle
Across
7. " Can you paint all the colors of the wind?"
9. Agrabah's favorite tiger pet
10. ______ O'Malley the alley cat
11. Robin Williams's bluest role
12. A boy separated from his shadow
18. The return of _______
19. Honey, you mean HUNKules
25. The tales of Jumbo Jr & Timothy Q Mouse
26. _______ in wonderland
27. Cinderella's roundest mouse sidekick
28. Cheetahs never prosper
29. "Trust me..."
30. The mutt sharing spaghetti with his lady
34. Prince Ababwa
35. I just can't wait to be king
37. A fiery blue villain voiced by James Woods
38. A very unfitting name for a skunk
Down
1. She impersonates a man to save her father
2. The Great _____ Detective
3. The shiest of the seven
4. Demi Moore voices the streetwise Gypsy girl
5. Ariel's father, King ____
6. A tiny teacup
8. The ___ and the hound
13. "When I was a lad, I ate four dozen eggs every
morning to help me get large"
14. Disney's third animated movie
15. Pirates, and mermaids, and fairies, oh my!
16. Jiminy ______, a companion & conscience
17. The adopted father of 84 dalmations
20. "Come on, you poor unfortunate soul. Go
ahead! Make your choice"
21. Sleeping Beauty's prince
22. "Dishonor! Dishonor on your while family!
Dishonor on you! Dishonor on your cow!"
23. The smartest of the seven
24. " I have to grow up tomorrow"
31. He's so handsome, just like his reward posters
32. Cinderella's tallest mouse sidekick
33. Sir ____, a hypnotic snake sidekick
36. "Look for the bare necessities..."
Screentime Safety In the blink of an eye
When we are spending time working at a screen, we often forget to blink as frequently as we
should. While this small-scale habit may mean nothing to us, it essentially means that we are
blocking the much-needed hydration of our eyes. This eventually leads to dry eyes and in a longer
run may lead to itchy eyes. So, a simple habit as blinking can save you a visit to the doctor.
Humans normally blink around 20 times per minute, so you know the drill now — blink often and
blink a lot.
Roll your Eyes
The best thing about eye
exercises is that you can do them
almost anywhere. So whether
you’re in a middle of an
assignment or a phone call, you
can just sit back and start your
exercises and still chug along with
your work. A simple exercise is
crossing the eyes briefly for a few
seconds or rolling your eyes.
These greatly help in releasing
the tension that is created while
staring too long at a screen.
Sudoku
Take a break from the
screen and try this
Sudoku.
The rules are as follows:
•Every row and column
must only contain the
digits 1 – 9
•Every square within
the puzzle must only
contain the digits 1 – 9
If you have not tried
these puzzles before –
a hint is to work
systematically!
Chezza’s Carrot Recipes Carrots are high in vitamin A, a nutrient essential for good vision. Try these lovely carrot-based
recipes for a healthy boost of vitamin A.
Spicy Carrot Soup Ingredients
olive oil
onion 1, diced
carrots 500g, chopped
garlic 2 cloves, crushed
ginger thumb-sized piece, grated
ground cumin 2 tsp
hot smoked paprika ½ tsp, plus a pinch more
to serve
vegetable stock 1 litre
coriander a handful of leaves
Method
STEP 1
Heat 1 tbsp oil in a large pan and soften the onion and carrots for 10 minutes. Add the garlic,
ginger and spices and fry for 2 minutes before adding the stock. Bring to the boil and simmer for
20 minutes until the carrots are tender.
STEP 2
Remove from the heat and blend until smooth using a stick blender. Season and scatter with
coriander and a pinch more paprika to serve.
Carrot Cake Muffins
Ingredients
light muscovado sugar 100g
groundnut oil 75ml
unsalted butter 50g, melted
eggs 3
milk 2 tbsp
orange 1, zested
walnuts 75g, chopped
dates 75g, finely chopped
carrots 175g, coarsely grated
self-raising flour 175g
baking powder 1 tsp
ground cinnamon 1/2 tsp
FROSTING
cream cheese 300g
clear honey 2 tbsp
orange 1, zest finely grated
Method
STEP 1
Heat the oven to 200C/fan 180C/gas 6. Line a regular muffin tin with paper cases or strips of
baking parchment.
STEP 2
Put the sugar, oil, melted butter, eggs and milk in a bowl and whisk until smooth. Add the orange
zest, walnuts, dates and carrots and mix. Sift the flour, baking powder and cinnamon together,
and lightly fold into the muffin mixture. Do not over-mix the batter as it should be slightly lumpy.
Divide throughout the tin.
STEP 3
Bake for about 20-25 minutes until a skewer comes out clean. Cool in the tins then transfer to a
cooling rack until completely cold. To make the frosting, beat together the cream cheese, honey
and orange zest and spread on top of each muffin.
Take a Look Inside of Yourself Look back on the past few days and ask yourself this: how much time have I really spent thinking
about myself and what I enjoy doing?
Happiness.
Everybody wants it. Some people find happiness in
the simplest of things, but happiness depends on
who you’re asking. We all have our definition of
what it is and if you want to know how to find your
happiness, the best way is to look inside of you.
❖ To look inside means to discover your beliefs, your thoughts, and your feelings about
something.
❖ To look inside means you will discover and acknowledge how you want to be treated, how
you want people to see you, and how you want to treat others.
❖ To look inside means you will go on a journey to discover the gap between what you say
you want and what you actually get.
❖ To look inside means you will also journey to learn more about the gap between who you
say you want to be and who you actually express yourself to be.
❖ To look inside means to acknowledge to yourself that we all have the capacity to change,
and the only effective way to change is to look inside.
Stop & Breathe
Before you can begin to look deep inside of you,
you first need to find silence. Don’t be afraid of
silence, you need to accept that silence can
actually be beneficial for you.
Pick a quiet spot where you can relax. Then, you
can either stay in a comfortable sitting or
standing position. Lying down is good too but
make sure not to fall asleep.
Try the mindfulness exercise by breathing deeply
and generously. Try not to think about your
pending tasks instead just focus into your
breathing. Relax yourself and once you’ve
achieved a state of calm, channel your thoughts
on the things that make you happy. Think about
happy feelings and watch where your thoughts
will go.
Avoid the Negatives
We cannot change others, we can only
change ourselves. What this means is that we
have an opportunity to do the “inner work,” to
reflect on the things we can control and ways
we can move things forward.
Look for Clues
You may already know how to find your
happiness, but you just don’t see the clues.
Observe yourself and make note of the
following:
a. Where do you smile the most often?
What causes you to smile?
b. What do you often talk about?
c. What excites you the most?
d. What do you enjoy doing for long
periods of time without feeling tired or
bored?
e. What do you often dream about?
Follow your Passion
Passion keeps us going. Passion inspires us and creates strong feelings of love. Therefore, if you
want to find your happiness, stick to your passions. If you are passionate about drawing comic
books, maybe it’s time for you to make more time for it. If you’re passionate about food and
cooking, take a class and practice. Do what you love and do what brings you joy. This will
eventually lead to your happiness.
The definition of happiness varies a lot, but there is
one simple secret to finding it. To find your bliss, all
you need to do is look inside of you. You have the
answers. You just need to pay close attention.
Happy Talking! Everyone's path to happiness is different. Based on the latest research, Action for
Happiness have identified 10 Keys to Happier Living that consistently tend to make life
happier and more fulfilling. Together they spell "GREAT DREAM".
When it comes to happiness, our nearest and dearest really matter. Research shows
people who have strong relationships with a partner, family or close friends are happier,
healthier and live longer. And it works both ways - for us and for them too. Unfortunately,
we often take our closest relationships for granted. Maintaining them takes conscious
attention and effort and there are things we can all do that make a difference.
Our close relationships are the most important of our relationships. Our broad social
networks contribute to our happiness by making us feel more connected and increasing
our sense of belonging and self-esteem - but our close relationships give us greater
meaning and support.
It is the quality of our relationships that is important, not the quantity. In fact, poor quality
relationships can be a source of pain and stress and have a negative impact on our well-
being. So, taking steps to build and improve our closest relationships is vital. But it does
take two, and so there may be times when, after trying, the best strategy for our long-term
happiness maybe to move on, despite the fact we naturally resist the breaking bonds with
other people. While much of the research on positive relationships has been on romantic
couples, the results are likely to be applicable to other close friendships. Studies show that
friendship increases well-being, has positive benefits for health and for how long we live,
and of course it decreases loneliness which is a major source of unhappiness.
Find out more at https://www.actionforhappiness.org/10-keys-to-happier-living
Pilates: mindful movement for everybody and every body Parent and Pilates instructor Amanda Jagger, shares with us her thoughts about the positive
impact that Pilates can have on our mental and physical wellbeing, and how we could all
benefit from taking part in Pilates.
Some of the questions I’m often
asked as a Pilates teacher are:
“What is Pilates?”
“What is the difference between
yoga and Pilates?”
“Will it give me a stronger core?”
“Could it help my back pain?”
These are all great questions which I
will attempt to answer here.
So, what IS Pilates?
With the use of additional
equipment named ‘the Reformer’,
‘Magic Circle’ ‘Wunda Chair’ ‘Spine
Corrector’, and exercises such as
‘Teaser’ and ‘Neck Pull’ you could
be forgiven for thinking it might be
some kind of cult.
It is of course, far from that!
Pilates is a low-impact exercise method, which takes its
name from the man himself and originator ‘Joseph
Pilates’ born in Mönchengladbach, Germany in 1883.
During his lifetime he called his exercise regime
‘Contrology’. Yes, I know…. I promise, it really isn’t a cult!
As a child he was quite sickly, suffering with rickets and
asthma but was determined to overcome his frailty. He
embarked on a programme of learning gymnastics,
boxing, self-defence, diving, skiing and weight-training.
He also studied at close quarters movement, not only of
the human body, but also movement in animals. This
study of natural movement was the basis for his
understanding of what nowadays we would refer to as
biomechanics. Having built himself a strong and robust
body by developing his system of exercises drawn from
various disciplines, he began teaching his method to
others.
From 1912 Joseph Pilates was working in the UK as a self-
defence instructor at Scotland Yard. However, as WW1
broke out, he was immediately interned on the Isle of
Man due to his German nationality. Unable to remain
idle, he began working in the camp infirmary where he
honed his skills at rehabilitation. Many of those interned
had suffered debilitating injuries and he had huge
success in improving their mobility and quality of life. This
included enabling people who were bed-bound to
exercise, initially from their hospital beds. He rigged bed
springs and pulleys to bed frames in order to move
people’s limbs to create resistance and he was highly
successful in progressing patients to being able to stand
and eventually walk. The large studio equipment we use
to this day (the ‘Cadillac’ and ‘Reformer) are derived
directly from his engineering projects within the hospital
and remain an invaluable tool in physical and
neurological injury rehabilitation.
In 1918 the influenza pandemic struck, approximately 50 million people died across the globe
and the story goes that not one of Joseph’s trainees died. Now I’m not suggesting that
practising Pilates will protect you from Covid-19, but it is clear that this was a man well ahead of
his time regarding health and fitness, especially when you think about the context in which he
was living and working. Nobody was talking about health and fitness, wellbeing or mindfulness,
we were emerging from the Great War. He not only advised on physical fitness but on diet, the
need for fresh air and sunshine (he wouldn’t have known for sure at this time that sunlight raised
vitamin D levels). He wrote at length about the breath and the importance of correct
breathing, which is nowadays scientifically proven to bring down cortisol levels within the body
and guard against stress-related illness. Back then his many observations were only that, but
much of the advice he was giving his clients between 1918 and until the day he died in 1967, is
now scientifically proven to be highly beneficial to health and wellbeing.
After WW1 Joseph travelled to New York where he set up his studio
and proceeded to train boxers and dancers; helping them to
improve their performance and this is where he further developed
his mat work or ‘Classical Mat’, a system of 34 exercises designed to
be practised non-stop and in sequence.
The Classical Mat is a system of controlled movements designed to strengthen, stretch and
rebalance the muscles of the entire body. The exercises focus principally on the alignment of
the spine and aim to find a balance between flexibility and strength. Too much flexibility in a
body that is devoid of strength or control is vulnerable to injury. However, muscles that are
overworked or bulky can also lack elasticity, which in turn can result in reduced range of
movement and/or injury.
What I like about Pilates is that it can be practised by
anyone. If you can move, you can do Pilates. From the
elite athlete to the chair-bound octogenarian there
are exercises that can be tailored to a specific need or
purpose. It involves focus on breathing techniques,
alignment of the spine and joints, it develops an
understanding of core control to facilitate efficient
movement and improves performance. It also brings
about a greater body awareness or proprioception.
Knowing where your body is in space and what it is
doing in relation to other parts of the body is not as
simple as you might think. It is learning to move
efficiently with the least amount of effort and in the
way our bodies were designed to function.
Pilates is not the same as yoga, however Joseph Pilates
was influenced by yoga, so you may find some
similarities. The fundamental differences are that Pilates
is about movement, balancing strength with flexibility
and good biomechanics. Yoga is centred around the
3 techniques of breathing, meditation and physical
postures and is perhaps more spiritual as it was derived
from the Vedas – Indian holy texts written around
1900BC.
If you are wondering which one is best for you, my advice would be to try both! Everybody is
different and every body is different. If you have a naturally flexible body, you may enjoy yoga,
although it may not help you if you are needing to build extra support around your joints. So, a
person with many hypermobile joints may find Pilates more beneficial. Yoga is fantastic for
increasing range of movement through deep stretches and building strength of mind and body
in isometric muscle recruitment. It also involves the extra practises of meditation and breath
control or Pranayama. Pilates tends to be more associated with physiotherapy and rehab and
continues to evolve in response to scientific research. Breathing and concentration are also a
huge aspect of Pilates, but these are taught as part of the movement practise itself and not as a
separate technique or discipline.
As with anything, if you choose to try out a class whether it be Yoga or Pilates, always check out
the credentials of the instructor. Have they done a recognised training programme with
minimum 50 hours supervised teaching practise and do they continue to develop themselves
with further training courses? What size are their classes? Max 12 to a class is a good guide and
smaller for beginners or if you have an injury. Perseverance and patience are necessary so give
yourself time to understand and learn the technique, in the words of Joseph Pilates, “You will
feel better in ten sessions, look better in twenty sessions, and have a completely new body in
thirty sessions”. He believed that emotional health was inextricably linked to physical wellbeing,
he said, “Physical fitness is the first requisite of happiness” and “change happens through
movement and movement heals”.
First Aid Advice Knowing how to deal with everyday First Aid situations is a really important skill, especially in a
time when access to NHS services may be restricted due to the Coronavirus. Here are some
useful tips from the British Red Cross about how you can respond to some common incidents
that may occur in the home.
To find out more you can visit their website:
https://firstaidlearningforyoungpeople.redcross.org.uk/first-aid-skills/.
Bleeding Cuts and grazes can occur inside and outside of the home. Here are the steps to take when
helping someone who is bleeding heavily from a wound.
Put pressure on the wound
with whatever is available to
stop or slow down the flow of
blood (your hand, a cloth, or
some clothing). Bandages or
dressings can be used if you
have a First Aid kit to hand
If the bleeding is very heavy,
and does not stop despite
applying pressure, call 999 as
soon as possible, or get
someone else to do it.
Keep pressure on the wound
until help arrives. If it is a
wound to the hand, arm, or
leg then elevating the
wounded area will also help
to slow the flow of blood.
Burns Many of us are cooking a lot more than we normally would – making burns even more likely.
Contact with hot objects or liquids in the home can cause burns – here is how to deal with this.
Cool the burn under cold
running water for at least ten
minutes – the longer the
better as the skin needs to be
cooled to prevent damage to
the tissues under the ski.
Call 999 if the burn is severe or
a child has been burned.
After the burn has been
cooled, cover it with cling film
or a clean plastic bag. Never
cover a burn with bandages
or plasters as these may stick
to the damaged skin and
cause further problems.
Choking Choking happens when the airway is blocked – typically this will be happen when someone is
eating or drinking and it “goes down the wrong way”. This can be very scary for the person who
is choking, and they will need your help quickly. Here is how to respond if someone is choking.
Give back blows, by bending the person forwards and hitting
them firmly on their back between the shoulder blades. You
are trying to help to dislodged the object that is blocking the
airway – you may need to repeat this a few times, and it will
need quite a bit of force. If this is not working call 999 straight
away – but keep repeating the back blows with the caualty
leaning forwards.
Strains and Sprains Getting out and about and exercising is a great opportunity to stay active in the lockdown.
Many of you may have started running regularly – this may make you more vulnerable to
suffering from strains and sprains. Here is what you should do if you experience either of these
injuries.
There has been a sudden
movement to a part of the
body and the person has
pain, swelling or bruising
around a joint or muscle.
Apply an ice pack to the injury
for up to ten minutes (e.g. a
bag of frozen vegetables
wrapped in a cloth).
Get the person to rest the
injured part of the body. If
there is no improvement seek
medical advice.
Asthma Attack Asthma is a common, long-term disease. It affects about five million people in the UK. People
with asthma have very sensitive airways that become inflamed and tighten when they breathe
in anything that irritates them.
The person is wheezing and
finding it difficult to breathe.
Help them to sit in a
comfortable position and take
their medication.
Reassure them and stay with
them until they feel better. If
the attack becomes severe,
call 999 or get someone else
to do it.
Do Not Put Yourself at Risk
These First Aid guidelines will help you to respond to common
situations that may affect somebody in your household.
Whilst we continue to practice social-distancing please
remember to follow the Government guidelines:
❖ You should stay alert when you leave home: washing
your hands regularly, maintaining social distancing, and
ensuring you do not gather in groups of more than two,
except with members of your household or for other
specific exceptions set out in law
❖ You must continue to stay home except for a limited set
of reasons but - in line with scientific advice - can take
part in more outdoor activities
Do not put yourself at risk – if you see a situation when you are
outdoors, and it involves someone that is not a member of your
household – call 999 for help if it is an emergency and you
believe that somebody requires help.
Accessing help "Piglet?" said Pooh. "Yes Pooh?" said Piglet. "Do you ever have
days when everything feels... not very okay at all? And
sometimes you don't even know why you feel not very okay at
all, you just know that you do." Piglet nodded his head sagely.
"Oh yes," said Piglet. "I definitely have those days." "Really?"
said Pooh in surprise. "I would never have thought that. You
always seem so happy and like you have got everything in life
all sorted out." "Ah," said Piglet. "Well here's the thing. There are
two things that you need to know, Pooh. The first thing is that
even those pigs, and bears, and people, who seem to have
got everything in life all sorted out... they probably haven't.
Actually, everyone has days when they feel Not Very Okay At
All. Some people are just better at hiding it than others.
Helpline services available
YoungMinds Crisis Messenger
Provides free, 24/7 crisis support across the UK if you are experiencing a mental
health crisis
If you need urgent help text YM to 85258
All texts are answered by trained volunteers, with support from experienced clinical
supervisors
Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco
Mobile and Telecom Plus.
Childline
Comforts, advises and protects children 24 hours a day and offers free confidential
counselling.
Phone 0800 1111 (24 hours)
Chat 1-2-1 with a counsellor online
The Mix
Information, support and listening for people under 25.
Phone 0808 808 4994 (24 hours)
Get support online
EC Wellbeing Twitter For more tips on looking after your Wellbeing – please follow the Wellbeing Twitter account
(@WellbeingEc). Look out for pictures of your baking exploits, your decorated eggs and
messages from other members of the Foxbury Team.
Staying in touch!
The Foxbury Wellbeing team can be contacted anytime that
you need us – just send us an e-mail:
Mrs Bilsby [email protected]
Cheryl [email protected]
Rev Houghton [email protected]
Jess Di Mascio [email protected]
Mrs Massey [email protected]
Solutions
from
Edition 4
Wordwheel 2 letter word: or
3 letter words: air, art, dry, oar, ort, par, pro, pry, rad, rai, rap, rat, ray, ria,
rid, rip, rod, rot, tar, tor, tri, try
4 letter words: airy, arid, arty, dart, dirt, dory, drat, dray, drip, drop, pair,
part, port, pray, prod, pyro, raid, rapt, riot, road, ropy, rota, roti, taro, tarp,
tory, trap, tray, trio, trip, trod, trop, troy, yard
5 letter words: aroid, dairy, diary, dirty, dript, droit, party, radio, rapid, ratio,
tapir, tardy, triad
6 letter words: adroit, parity, parody, torpid, tripod
7 letter words: daytrip, parotid, topiary
8 letter word: podiatry
Crossword
Across 1.toy
4.dog
6.alien
7.ask
9.all
11.age
13.Fred
14.love
15.oaf
17.eye
19.arm
21.ghost
22.rig
23.elm
Down 1.tea
2.yak
3.wing
4.DNA
5.gal
8.sorry
10.liver
11.ado
12.elf
16.awol
17.ear
18.egg
19.ate
20.mom
Sudoku
Colour Palette Quiz These are suggested answers – others could be possible
Odd Socks Quiz
Mr Hammond
Mr Angel
Ms Pokorny
Miss Su
Mr Hindocha
Mr Merrett
Miss Caudle
Mr Baldwin
Wordsearch