8
et el mv mr lv lne et el mv mr lv lne We r cniuly okn fr e poet wih r dsge t ecuae oe pyia eecs o hl ipoe aig ais. If o hv a ie wih o wud lk t tl t u aot, r f o wud ie o id u mr aot Tefr Helh Ton, hn lae otc Hol Gibr o Cao Doet o 082 530 r mi [email protected]. An nt ogtig oa bsnse..... We ol as lk t ha fo yu f o hv a uies n Tefr ad ol lk t spot or mlye t b mr atv o et el. May f u poet hv tioe porme t hl bsnse, al f hc ae re r ey o cs, wt ptnily ey oiie eeis. Plae ii or est ww.htodelhtw.c.u wih a a e pg seiial amd t spotn bsnse. Alentvl pes poe Hly Glet n 14 775. ww.htodelhtw.c.u w wn t ha fo yu w wn t ha fo yu Jo o Fod Joy of Food is all about eating for pleasure and cooking for health. What we eat can make so much difference to the way we feel so we believe that good habits start in the kitchen. Joy of Food shows you how to buy, prepare and enjoy inexpensive healthy food. If you and a group of friends or colleagues would like to find out how to cook more healthily and most importantly have some fun then we can help! All you need is 6 or more people then we can come to a location convenient for you and bring all the equipment along, plus it’s all FREE! Best of all, once you have made your delicious meal, you get to sit down and enjoy it together! For more information or to arrange a workshop for you and a group of friends then please contact Sean West on 01842 768305 / 07786 363499 or email: [email protected]

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eat well move more live longereat well move more live longer

We are continually looking for new projects which are designed to encourage morephysical exercise or help improve eating habits. If you have an idea which you wouldlike to talk to us about, or if you would like to find out more about Thetford HealthyTown, then please contact Holly Gilbert or Carol Doherty on 01842 757350 or [email protected].

And not forgetting local businesses.....We would also like to hear from you if you have a business in Thetford and would liketo support your employees to be more active or eat well. Many of our projects havetailored programmes to help businesses, all of which are free or very low cost, withpotentially very positive benefits. Please visit our websitewww.thetfordhealthytown.co.uk which has a new page specifically aimed atsupporting businesses. Alternatively please phone Holly Gilbert on 01842 757350.

www.thetfordhealthytown.co.uk

we want to hear from youwe want to hear from you

Joy of FoodJoy of Food is all about eating for pleasure and cooking for health.What we eat can make so much difference to the way we feel so we believe that good habits start in the kitchen. Joy of Food showsyou how to buy, prepare and enjoy inexpensive healthy food.

If you and a group of friends or colleagues would like to find out howto cook more healthily and most importantly have some fun then wecan help! All you need is 6 or more people then we can come to alocation convenient for you and bring all the equipment along, plusit’s all FREE! Best of all, once you have made your delicious meal,you get to sit down and enjoy it together!

For more information or to arrange a workshop for you and a groupof friends then please contact Sean West on 01842 768305 /07786 363499 or email: [email protected]

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www.thetfordhealthytown.co.ukwww.thetfordhealthytown.co.uk

The Run In Thetford beginners running club has cometo the end of its first 10 weeks and due to its successwill be continuing for another 10 weeks in two locations!There are now 8 regular runners, many of whom hadnever run before they joined the group.

The 2 coaches, former Olympian Paul Evans togetherwith Barry Palmer, have been working with the membersto build up their running whilst ensuring they preventinjury by warming up and cooling down properly. Thehard work is paying off with most of the group lookingforward to taking part in the Race for Life run in Julywhere they have the confidence they will be able tocomfortably run the whole course.

Running is fantastic for keeping you healthy and thegroup also feel it is a great way to manage your weight!

If you would like to give this free beginners runninggroup a go then come and join the friendly group.

They meet on Mondays at Breckland Leisure Centre at11.30 (from the 19th April) and from the 10th May wewill also be meeting at 12.30 from the Town CouncilSteps. For further information please contact Nick Clarkeon 01603 697009 or [email protected]

Run in Thetford

Competition WinnerCongratulations to June Gaught, our April winner of thecompetition who correctly answered the question “Who is the person that you would contact if youwanted to learn more about how to cook deliciousfood on a Joy of Food course?” The answer was SeanWest. June won a locally sourced healthy food hamperworth £50.

June was delighted when she received her phone callfrom the Thetford Healthy Town team to let her know shewas the winner and couldn’t wait to receive her prize.

June is married with 2 grown up children and was bornin Thetford. Though now retired, June and her husbandlike to walk for about an hour every day. When askedwhat she intended to do with her HUGE hamper, Junereplied “I fancy making lots of stews and casseroles. Ifyou eat the right fresh foods, it keeps you mentallyhealthy and eating vegetables daily helps digestion,therefore you feel healthier inside. If I don’t eat my 5vegetables a day I feel sluggish. I also grow my ownvegetables in the garden, including potatoes, beans,salads and a vast variety of berries”.

The hamper June received had a variety of differentvegetables, pulses, tinned fish and other items full ofdifferent vitamins and omega 3 for a rich and variedhealthy diet.

Look out for a new competition this month……

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Exercise Referral Scheme is back1 Life Training & Consultancy are very pleased to announce the re-launch ofExercise Referral in Thetford. A number of individuals will be trained to therecognised industry standard of the Central YMCA Qualification (CYQ, Level 3working with Clients with Specific Controlled Conditions).

The scheme will be aimed at individuals keen to increasetheir activity levels for health benefits and a number ofsessions will be offered. Exercise opportunities includegym usage, circuits, chair based exercise, pilates, bodyconditioning and weight management workshops. Healthprofessionals will be able to refer individuals to thescheme and we anticipate a large number of referralsincreasing exercise opportunities for everyone.

Exercise sessions will be held in Thetford and surroundingareas. We are keen to meet with health professionalslooking to refer patients, local community halls interested inholding classes, but more importantly we would love to hear from local people to hear what classes they would like to see in their area.

For further information please contact Michelle Jermy on 07725 582817 or email:[email protected]

eat well move more live longereat well move more live longer

The Walking for Health group have been enjoyingthe first signs of our spring sunshine this month witha range of walks taking place around Thetford and thesurrounding area. The walks are on Mondays andFridays and are suitable for all ages and abilities,varying in length and location to add variety.

Joining the group is FREE and is a good way to meetpeople and discover new places; after the walks theyoften stop for coffee and a chat! The walks are also afantastic way to get active if you have young children.Many of the walks are pushchair friendly so you canget some fresh air and exercise without worryingabout childcare.

To find out which walks are pushchair and mobilityscooter friendly look out for the ‘friendly’ symbol in thenew spring programme. For more information pleasecontact Malcolm Bellingham on 01842 757351 or email [email protected]

Walking for Health

Trying to get up and about a bit

more,

if you find yourself sitting a lot h

ow

about making small changes like

parking a little bit further away f

rom

work or walking around whilst o

n the

phone in the evening.

How about…How about…�

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May • what • when • whereDate Time Activity Venue and DetailsSat 1 May 10.00 – 11.00 Combat Boot Camp Castle Park (£4)

11.30 – 12.30 Combat Boot Camp Castle Park (£4)13.00 – 15.00 Street Dancing (11-16 years) Breckland Leisure Centre (£2)

Tue 4 May 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing Breckland Leisure Centre (£2)

Wed 5 May 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 6 May 10.00 – 13.00 Green Gym Please contact Jane Delaney

18.00 – 19.00 Combat Boot Camp Breckland Leisure Centre (£4)Fri 7 May 10.00 Walking for Health Meet at Thetford Riverside Kiosk (1 or 2 miles)

18.00 – 19.00 Combat Boot Camp Breckland Leisure Centre (£4)Sat 8 May 10.00 – 11.00 Combat Boot Camp Castle Park (£4)

11.30 – 12.30 Combat Boot Camp Castle Park (£4)13.00 – 15.00 Street Dancing (11-16 years) Breckland Leisure Centre (£2)

Mon 10 May 10.00 – 12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below)11.30 Running Club Meet at Breckland Leisure Centre14.00 Walking for Health Meet at Thetford Castle Street car park (3 miles)

Tue 11 May 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing Breckland Leisure Centre (£2)

Wed 12 May 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 13 May 10.00 – 13.00 Green Gym Please contact Jane Delaney

18.00 – 19.00 Combat Boot Camp Breckland Leisure Centre (£4)Fri 14 May 10.00 Walking for Health Meet at Knettishall Heath Country Park,main car park (2.5 miles)

18.00 – 19.00 Combat Boot Camp Breckland Leisure Centre (£4)Sat 15 May 10.00 – 11.00 Combat Boot Camp Castle Park (£4)

11.30 – 12.30 Combat Boot Camp Castle Park (£4)13.00 – 15.00 Street Dancing Breckland Leisure Centre (£2.50)

Mon 17 May 11.30 Running Club Meet Breckland Leisure Centre14.00 Walking for Health Meet at West Harling Heath car park (3 miles)

Tue 18 May 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing Breckland Leisure Centre (£2)

Wed 19 May 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 20 May 10.00 – 13.00 Green Gym Please contact Jane Delaney

18.00 – 19.00 Combat Boot Camp Breckland Leisure Centre (£4)Fri 21 May 10.00 Walking for Health Meet at Thetford Riverside kiosk (2.5 or 3.5 miles)

18.00 – 19.00 Combat Boot Camp Breckland Leisure Centre (£4)Sat 22 May 10.00 – 11.00 Combat Boot Camp Castle Park (£4)

11.30 – 12.30 Combat Boot Camp Castle Park (£4)13.00 – 15.00 Street Dancing Breckland Leisure Centre (£2.50)

Sun 23 May 13.00 – 16.00 Green Gym Please contact Jane DelaneyMon 24 May 10.00 – 12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below)

11.30 Running Club Meet at Breckland Leisure Centre14.00 Walking for Health Meet at Knettishall Heath Country Park main car park. (2.5 miles)

Tue 25 May 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing Thetford Leisure Centre (£2)

Wed 26 May 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 27 May 10.00 – 13.00 Green Gym Please contact Jane DelaneyFri 28 May 10.00 Walking for Health Meet at indicator post 6 on B1106 between

Elveden and Brandon (2.5 miles)Sat 29 May 13.00 – 15.00 Street Dancing Breckland Leisure Centre (£2.50)

Swapping your usual puddings for

delicious frozen bananas, low sugar

jelly with fruit or even thin pancakes

with some fresh or tinned fruit.

Did you know�Did you know�

Eating a good breakfast in the morning such a

s

porridge made with semi/skimmed milk or

wholemeal toast and a banana can help to fill

you up so you don’t snack through the

morning.

May • what • when • where

How about��How about��

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june • what • when • wherejune • what • when • whereDate Time Activity Venue and DetailsTue 1 June 13.00 – 16.00 Green Gym Please contact Jane Delaney Wed 2 June 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 3 June 10.00 – 13.00 Green Gym Please contact Jane Delaney Fri 4 June 10.00 Walking for Health Meet at Thetford Riverside Kiosk (1 or 2 miles)Sat 5 June 13.00 – 15.00 Street Dancing (11-16 years) Breckland Leisure Centre (£2.00)*Mon 7 June 10.00 – 12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below)

11.30 Run in Thetford Meet at Breckland Leisure Centre12.30 Run in Thetford Meet outside Thetford Town Council Offices14.00 Walking for Health Meet at Santon Downham Forestry Commission car park (4 miles)

Tue 8 June 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing (11-16 years) Breckland Leisure Centre (£2.00)*

Wed 9 June 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 10 June 10.00 – 13.00 Green Gym Please contact Jane Delaney Fri 11 June 10.00 Walking for Health Meet at Rishbeth Wood/Warren Lodge, B1107 (2 miles)Sat 12 June 10.00-12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below)

13.00 – 15.00 Street Dancing (11-16 years) Breckland Leisure Centre (£2.00)*Mon 14 June 11.30 Run in Thetford Meet at Breckland Leisure Centre

12.30 Run in Thetford Meet outside Thetford Town Council Offices14.00 Walking for Health Meet at Thetford Riverside Kiosk (1 or 2 miles)

Tue 15 June 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing (11-16 years) Breckland Leisure Centre (£2.00)*

Wed 16 June 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 17 June 10.00 – 13.00 Green Gym Please contact Jane Delaney Fri 18 June 10.00 Walking for Health Thetford Riverside Kiosk (2.5 miles)Sun 20 June 13.00 – 16.00 Green Gym Please contact Jane Delaney Mon 21 June 10.00 – 12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below)

11.30 Run in Thetford Meet at Breckland Leisure Centre12.30 Run in Thetford Meet outside Thetford Town Council Offices14.00 Walking for Health Meet at Lynford Stag, A134 between Thetford Mundford (1.5 or 2 miles)

Tue 22 June 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing (11-16 years) Breckland Leisure Centre (£2.00)*

Wed 23 June 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)Thu 24 June 10.00 – 13.00 Green Gym Please contact Jane Delaney Fri 25 June 10.00 Walking for Health Meet at West Harling Heath Car Park (3.2 miles)Sat 26 June 10.00 - 12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda essential see contacts below)Mon 28 June 11.30 Run in Thetford Meet at Breckland Leisure Centre

12.30 Run in Thetford Meet outside Thetford Town Council Offices14.00 Walking for Health Meet at Santon Downham Forestry Commission car park (2.5 miles)

Tue 29 June 13.00 – 16.00 Green Gym Please contact Jane Delaney16.00 – 17.00 Boxing (11-16 years) Breckland Leisure Centre (£2.00)*

Wed 30 June 20.00 – 21.30 Ballroom & Latin Dancing Carnegie Rooms (£3.50)

Project . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Contact . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Telephone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .email

1940’s Swing Dance . . . . . . . . .Corinne Fulford . . . . . . . .07802 701911 . . . . . . . . . . . . . . . . [email protected]

Ballroom and Latin Dancing . . . .Sam Dawson . . . . . . . . .01362 656870 . . . . . . . . . . . . . . . . [email protected]

Boxing . . . . . . . . . . . . . . . . . . .Stefan Clifford . . . . . . . .01362 656336 . . . . . . . . . . . . . . . . [email protected]

Combat Boot Camp . . . . . . . . . .Catherine . . . . . . . . . . . .08456 345185 . . . . . . . . . . . . . . . . [email protected]

Dr Bike / Bike It . . . . . . . . . . . . .Georgie Burr . . . . . . . . . .01842 757349 / 07973 128206 . . . [email protected]

Green Gym . . . . . . . . . . . . . . . .Jane Delaney . . . . . . . . .01842 757349 / 07836 624135 . . . [email protected]

Grow Your Own Gardening . . . . .Lucinda Leonard . . . . . . .01362 698216 . . . . . . . . . . . . . . . . [email protected]

Run in Thetford . . . . . . . . . . . . .Nick Clarke . . . . . . . . . . .01603 697009 / 07881 900375 . . . [email protected]

Street Dancing . . . . . . . . . . . . .Stefan Clifford . . . . . . . .01362 656336 . . . . . . . . . . . . . . . . [email protected]

Walking for Health . . . . . . . . . . .Malcolm Bellingham . . . .01842 757351 / 07747 077159 . . . [email protected]

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To set yourself up for success think about

planning a healthy diet as a number of small

manageable steps rather than one big drastic

change. If you approach the changes gradually

and with commitment, you will have a healthy

diet sooner than you think.

Steps to SuccessSteps to Success�

www.thetfordhealthytown.co.ukwww.thetfordhealthytown.co.uk

Meet the Team: An interview with Malcolm BellinghamMalcolm Bellingham is the enthusiastic Walkingfor Health Coordinator for Thetford and Brandon.We met up to find out a bit more about how he gotinvolved in the walking groups and what to expectif you go along to one of the walks.

Malcolm has been married for over 40 years andhas lived in Norfolk for the past 4 ½ years. Afterretiring as a Fire Officer he found himself spendinga lot of time at home alone and felt he was“getting old”. Encouraged by a friend of his wife’s,and determined not to get old just yet, he joinedthe Watton Walking for Health group on their twiceweekly walks. Malcolm soon started to feel morehimself and brought smiles to everyone withstories from his Fire Service past. His sense ofhumour and love of helping to motivate people tobe healthier was soon spotted and he trained tobecome a walk leader before later became theCoordinator. This is a role he now carries out withthe support of his fantastic volunteer walk leaders, whohe is quick to point out ‘make it all possible’.

The walks are primarily health walks, but a lot of peoplejoin for other reasons; usually to meet people or to findinteresting new locations as the walks are alwayschanging. Everyone is catered for with walks rangingfrom 1 to 4 miles. They generally take advantage of the“jewel on our doorstep” that is Thetford Forest. Thereare 2 or 3 voluntary walk leaders on each walk, onestaying at the back of the pack and the other at the frontso you will never be left alone if you are a slower walker.Foam footprints are dropped when they change directiontoo so you will never get lost!

The idea of health walks is to “move at a brisk pace toget your heart rate and breathing rate raised and to getyour body warm” but you should never feeluncomfortable so that you can no longer have aconversation. Shorter walks can also be arranged andsome walks are suitable for pushchairs, mobilityscooters and wheelchairs, as highlighted in Malcolm’snew Spring Programme. Joining the walks is completelyfree; the only time you might need some money is if youdecide to go for tea or coffee at the end with the groupas a reward for your efforts!

To find out more then contact Malcolm on 01842757351 or email [email protected].

Some fizzy drinks and breakfast cereals

have lots of sugar in so can be high in

calories. Next time you’re out shopping

check the label for the sugar content,

15g or more per 100g is high, whereas

5g or less per 100g is considered low.

Did you know�Did you know�

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eat well move more live longereat well move more live longer

The All Being Well Roadshow, supported by BBC Radio Norfolk is afun filled free event, which has been made possible by the BigLottery Fund and organised by CSV (Community Service Volunteers).

This action packed day brings National and Local partnershipstogether to celebrate National Family and Volunteer Week, it hasbeen tailor made for you to discover fun ways to get healthy!

Free activities will take place throughout the day with experts onhand to provide you with helpful advice on; healthy eating, healthymind and exciting ways to get active and have some fun.

There will be terrific give-aways too; including stepometers, freshfruit, healthy goody bags as well as the opportunity to make yourown free fresh fruit smoothie on our smoothie bike.

Join us to discover that getting healthy can be “a walk in the park”!

MARKET PLACE, THETFORD2ND JUNE 2010 10.00am – 4.00pmFREE EVENT with fun activities for all ages and abilities.

ALL BEING WELL ROADSHOWALL BEING WELL ROADSHOW

Think you have no space to grow

fresh vegetables and herbs?Who can? YOU can!

Even if you live in a flat or have a tiny courtyard, you can still enjoygrowing fresh herbs and vegetables in the smallest of spaces withpots, hanging baskets and other types of containers. Window boxeshave more room, so you can squeeze in more! Are you aware you cangrow tomatoes and strawberries or any other cascading vegetablesi.e. dwarf French beans in hanging baskets?

Healthy eating for all the family is not about strictness, stayingunrealistically thin, or deprivingyourself of the foods you love. Rather,it’s about feeling great, having moreenergy, and keeping yourself ashealthy as possible. It’s not just whatyou eat, but how you eat. Additionally,learning the habits of healthy eatingcan improve your health by boostingyour energy, sharpening yourmemory and stabilizing your mood.So expand your range of healthy foodchoices and maintain a satisfying,healthy diet.

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www.thetfordhealthytown.co.ukwww.thetfordhealthytown.co.uk

Norfolk RCC – Community Gardening ProjectSpring has definitely finally sprungand its time to get gardening! If youhaven’t grown your own vegetablesbefore or have tried but want somemore pointers then come along tothe training sessions at RiversdaleCommunity Centre. Gardening is agreat way to get outside in the springsunshine and get active in a friendlyenvironment! All are welcome andwhatever your age or experiencelevel, come along and get involved!Sessions will include looking at whatyou can grow in containers/pots onbalconies and windowsills, so if youdo not have a large garden you canstill find out about growing your ownvegetables with the space you have at home.

Sessions are free, and the training is informal and fun. May sessions are on the 10th and 24th May from 10am-noon. If you would liketo attend or have any questions please contact Lucinda Leonard on 01362 698 216 or email [email protected]

CompetitionCompetitionHow would you like to win Thetford Garden Centre gift vouchers worth £50?

Simply answer the following question:

‘Norfolk RCC are currently running adult training sessions in Thetford: Where are these held?’

How to enter:

Either send your answer on a postcard with your name, address and telephone number to Carol Doherty, ThetfordHealthy Town Programme Office, The Limes, 32 Bridge Street, Thetford, IP24 3AG by Midnight on 31 May 2010, orenter via the website at www.thetfordhealthytown.co.uk

The closing date for entries is midnight on 31 May 2010 and the winner’s name will be chosen at random from allthe correct answers and published in the next newsletter and on the web site. The Programme Manager’s decision isfinal. Entries will not be accepted from anyone associated with the organization or administration of Thetford HealthyTown projects. The winner will be informed within seven days of the closing date.

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