Healthy School's Newsletter, Primary School, January 2015
View this email in your browser
Primary School edition, January 2015


Welcome to the thirteenth edition of the Healthy School's newsletter for parents and children attending Primary schools in Kingston. We hope you find it a useful resource full of information for you and your family. If you would like any more information just call us, the Kingston Public Health team, on Freephone 0800 028 8694 and we'll be happy to help. You can also call us on 020 8547 6815 or email  
Healthy Sugar Swaps

It's a new year and a new start to the school term! 

Over the festive season we've all been eating lots of sweets and treats and it can be difficult to start eating healthily again. You may have allowed your children to eat more treats than usual and be struggling to get eating patterns back to normal. Perhaps you have made New Year’s resolutions and are struggling to stick to them? You will not be alone.
Making family New Year’s resolutions together is a good way to step into a healthy New Year and support one another but don't forget to plan for those challenging times that will inevitably try to catch you out. You could plan healthy swaps and perhaps start a reward chart or competition to motivate the whole family to stick to your healthy swaps. Here are some ideas from Change4Life to help you and your family step into a healthy New Year:
1. The breakfast swap - swap sugary cereals for plain cereals, such as porridge or plain rice, wheat or corn cereals.
2. The drink swap - swap sugary drinks for water, lower-fat milk or sugar free drinks. Water is best and FREE.
3. The after school snack swap - swap sugary snacks for healthier snacks, such as fresh fruit or veg, plain nuts, or starchy foods served with cheese or savoury spreads.
4. The pudding swap - swap sugary puds for healthier puds, such as fresh or tinned fruit in juice, plain lower fat/sugar yoghurts or rice pudding.
Carrot cake muffins

A healthier pud option

Ingredients - 200g plain flour, 2 tsp baking powder, 100g light muscovado or soft brown sugar, 1 egg, 1 tsp vanilla extract, 1 tsp orange finely grated zest, 100ml lower fat milk, 50g low-fat spread melted, 3 carrots finely grated, 50g sultanas

Method - preheat oven to gas mark 6. Put 8 paper muffin cases into a muffin tin. Put the flour and baking powder into a large mixing bowl. Stir in the sugar. Beat the egg, vanilla extract, orange zest, milk and melted fat spread in a separate bowl. Add to the dry ingredients with the grated carrots and sultanas. Stir until just combined. Share the mixture between the paper cases. Bake for 25-30 minutes until risen and golden. Cool on a wire rack. Add an optional soft cheese topping for extra indulgence

Serves 8 adults. You can freeze extras for another day.

For more tips, recipes and freebies, visit 
National Obesity Awareness Week
Helping the whole family to stick to our New Year resolutions

Running from 12th-18th January, National Obesity Awareness Week (NOAW) will be promoting healthier eating, physical activity and healthier lifestyle choices asking us to make and keep our New Year's resolutions to improve our health. It doesn't have to be big - what's important is that it's something that you're going to be able to stick to. Example changes could include drinking water with meals instead of sugary drinks or walking to school instead of taking the bus (or even just getting off the bus one stop earlier than usual and walking the rest of  the way).

To get further support on sticking to your resolution and to find out more about national events, activities and promotions during NOAW visit 
Work It, Inspired Activity
A local programme designed by young females in Kingston for young females in Kingston (open to ages 11-14 and 15-18 years)

Work It celebration!
Work It is a local programme designed by young female students in Kingston. The programme lasts 8 weeks, with a different taster activity each week. Activities include dance, yoga, climbing and martial arts amongst others and helps to build participants' knowledge around healthy eating, activity and self esteem - great for all 11 year old girls preparing to start secondary school in September. These programmes are FREE and you can continue with your favourite sport or activity at a reduced rate for another 12 weeks at the end of the programme. The aim is to inspire activity to become a routine part of every day life.

The programme runs in leisure settings for 11-14 year olds and 15-18 year olds although there is some flexibility depending on individual circumstances (such as siblings or friends wanting to go to the same group together). Some secondary schools also run the programme on site. Holy Cross Year 11 girls took part in the programme in the Autumn term, and in celebration of their completion on the programme the school is holding an award ceremony on Monday 19th January to showcase the girls success and motivate the whole school to stick to their New Year's resolutions. 

If you or your child is interested in attending a future programme or you wish to find out more, please contact the programme co-ordinator on 07754 148 239. We encourage participants to try every activity to help them find something they particularly enjoy.
Do you know your child's weight?

More than half of parents do not recognise when their child is carrying too much weight for their age, gender and height. 
This results in few parents becoming concerned about their child’s weight and can lead to children being at a higher risk of becoming overweight adults if nothing is done to support them whilst they are still growing. 

The Fun-factor, Fwd-factor and 4U-factor are free healthy lifestyle programmes in Kingston. The programmes are held at various leisure centres targeting different age groups. 
Each programme offers nutrition advice, fun activity sessions for kids and support for parents on how to help their children and families develop healthier habits for life. 
  • Fun factor (5 - 7 yrs)  - Monday 19th January 4pm (Malden Centre)
  • 4U factor (8 - 12 yrs) - Tuesday 20th January 4pm (Kingfishers) 
  • Fwd factor (13 - 16 yrs) - Thursday 22nd January 4.30pm (Kingfishers)
Register your place now for programmes starting in January and make a healthier start to this school year.  For more information call the Programme Co-ordinator on 07754 148 239 or email:
Dry January

Are you up for the challenge? 

The Dry January Challenge: Go booze free for 31 days 

With Christmas excess gone, banish the booze and make a healthy start to the New Year by signing up to Dry January.
You’re sure to lose a few pounds while saving a few quid and with no hangovers you’ll find time and energy you never knew you had, oh and your skin will look nicer too. 

So go on, take time out, get thinking about your drinking and prove to yourself that you can say no to a tipple or two. Sign up at 

If your feeling unsure about going booze free for 31 days, then visit the e-drink website to help you check how much you drink, the effects it might be having on your health, and for some tips and ideas on ways to cut down.

For specialist alcohol support (whether in relation to your own drinking or someone else’s) contact Kingston Wellbeing Service on 020 8274 3051 or visit their website
Time to Change

It's not just our drinking or eating habits that we can change. 
Time to Change is England’s biggest programme led by Mind and Rethink Mental Illness  to challenge mental health stigma and discrimination. We all have mental health, like we all have physical health. Both change throughout our lives. And, like our bodies, our minds can become unwell.
Mental health problems might actually be more common than you think. One in four of us will be affected by mental illness in any year. The effects are as real as a broken arm, even though there isn't a sling or plaster cast to show for it.

Time to Talk Day is on 5th February, and activities will be running across Kingston to raise awareness of mental health. You can also take 5 minutes on the 5th or any day to:
  • Chat to a friend or family member. Perhaps call someone you haven't spoken to in a while or arrange to meet for a coffee.
  • Make conversation at school or work. Hold a team lunch or after school discussion or debate on mental health. 
  • Get creative. Hold an event, film screening or comedy show to bring people together.
Youth Mental Health First Aid Courses

Designed for those that teach, work with, live with or care for young people aged 11 - 18 years. The training provides information, tools and techniques to promote a young person's mental and emotional wellbeing, and to enable participants to support a young person who may be experiencing mental and emotional distress. For details on forthcoming courses and to book your FREE place contact
Thursday 29th & Friday 30th January 2015 9.00am-5.00pm Committee Room 1,  Main Guildhall, Kingston, KT1 1EU
Wednesday 18th & Thursday 19th February 2015 9.00am-5.00pm Room 41,  Main Guildhall, Kingston, KT1 1EU
Wednesday 8th & Thursday 9th April 2015 9.00am-5.00pm Room 41,  Main Guildhall, Kingston, KT1 1EU
Wednesday 13th & Thursday 14th May 2015 9.00am-5.00pm Room 41,  Main Guildhall, Kingston, KT1 1EU
Jake and Skyla from Maple Infants receive their Bronze Healthy Schools Award from Liz Prosser, Healthy Schools Manager from Healthy Schools London.

We were so pleased to present another Bronze award to a Kingston Primary School at our latest network event in December, well done Maple Infants School. With 3 Bronze awards achieved by Secondary Schools recently as well, we now have 33 schools registered (66% of our local schools which is above the London average) and 12 Bronze awards which is fantastic! Furthermore, 3 schools (2 primary and 1 secondary) are actively working towards their Silver awards too. These awards are a great way to recognise the hard work our schools are doing to improve the health and wellbeing of Kingston's children and young people.
February is National Heart Month

Need an incentive to motivate you?

Our hearts can't survive without love or a healthy lifestyle!
February is National Heart Month, an annual campaign to raise awareness of heart and circulatory disease. Almost a quarter of all deaths in the UK are from heart disease and in 2012 disease of the heart and circulatory system contributed to 161,252 deaths - that’s 441 deaths a day. Most deaths are caused by heart attacks but some are due to heart failure and stroke. When not fatal, all of these diseases can reduce our quality of life and place strain on our ability to look after ourselves and our loved ones.
Heart disease and stroke are caused by many factors but one of the main causes is a gradual build-up of fatty material within the walls of the arteries which narrows the arteries and consequently reduces the efficiency of our blood flow to where it’s needed. These fatty deposits can also break off leading to blood clots forming, potentially cutting off the circulation to an area and causing disease such as heart attack or stroke.
There are ways to prevent against heart disease, including managing your diet, keeping fit, and not smoking. The British Heart Foundation (visit has information about heart disease and how you can beat it. You can also find about local healthy lifestyle services by calling 0800 028 6894 or 020 8547 6815, emailing or visiting
World Cancer Day

4th February - another motivator to live well

Taking a positive approach, World Cancer Day seeks to use what we already know to improve our treatment, diagnosis and prevention of cancer uniting the world in a day of action against cancer. As many as 8.2 million people die from cancer worldwide each year and World Cancer Day aims to try and reduce that number.

Choosing a healthy lifestyle is one the most important ways we can prevent against cancer. Through healthy behaviours such as healthy eating and being active, and avoiding “risky” disease behaviours such as smoking, unhealthy weight gain and dangerous exposure to the sun and UV light, we can reduce our future cancer risks.

More information on World Cancer Day 2015 and ideas to inspire the whole family can be found here:
Volunteer English tutors needed

Are you interested in teaching English to people who speak other languages in the local area? Can you spare a couple of hours a week? Are you available during school hours and aged over 18 years? 

No teaching experience is required (just a good standard of spoken and written English). Free training provided, with the next training course starting soon (1 day a week for 10 weeks). 

To apply for a place, please call Learn English at Home on 020 8255 6144 or e-mail
Looking for information on something specific around healthy lifestyles? You might not be the only one, contact us and we can include an article on it next time. Call 0800 028 6894 or 020 8547 6815, or email
Lead Editor:  Karen Buckley, Community Food Project Worker

Supporting Editors: Nadine Lane, Lifestyle Programme Coordinator and Jo Lockhart, Public Health Programme Lead and Healthy Schools Lead

Kingston Council