Thetford Healthy Town Newsletter March 2011

www.thetfordhealthytown.co.uk

‘Bike It’ schools across Thetford will be joining in the National BIG PEDAL!In March, hundreds of school children from Thetford are expected to race against thousands of children fromacross the UK in a national bike race called ‘The Big Pedal’. The race, powered by UK charity Sustrans andfunded by the bicycle industry through its Bike Hub, will last for three weeks – starting on the 7th March.

The three week race follows a similar format to the Tour de France; each day is a different time trial, withdifferent stages, from long flat sprints to hillier mountainous climbs. The more children, parents and teachersthat cycle in to school on each day, the quicker time the school is awarded for each stage. The school with thelowest time overall will be declared winner.

First prize for the national winners is a spectacular day with the M.A.D stunt team, who have performed forpeople all over the world, from Pepsi-Cola in Saudi Arabia to Formula One driver Jacques Villeneuve at hisbirthday party. National runners up win a Minipod bike and scooter storage system worth over £1,000 fortheir school.

Sustrans Bike It officer, Georgie Burr said, “The effort made by pupils, parents andteachers during the race to Lapland in November was outstanding – 1,855 journeys weremade by bike in two weeks! It’s great to be working so closely with the Bike Hub for thenational race; it will act as a great way for whole school communities and cycle shops to jointogether and to encourage children to cycle to school. The most important part of this race will be to showpupils, parents and teachers how easy it is to choose two wheels, instead of four, for the journey to school.”

The Big Pedal 2011 is open to any school within the UK, and it is free to take part. Schools can sign up to takepart in the entire three week challenge, or register for a special one-day stage that will take place in the lastweek of the race – which is also Bike to School Week (21 – 25 March).

The Big Pedal, delivered by Sustrans and funded by the cycle industry, celebrates the fun that cycling bringsto children. To sign up contactGeorgie on 07973 128206 or [email protected]

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

See for yourself what Thetford Healthy Town can offer you!!!Ever wondered what it would be like to join in one of the Thetford Healthy Town projects? Would you like to see howhundreds of people have had fun whilst improving their fitness levels, or learning to cook? Would you like to see more ofwhat’s on offer in your town?

Well now you can!!!We have videoed some of the projects in Thetford and now you can see for yourself bylogging onto www. YouTube.com and in the search box type in ‘Thetford Healthy Town’.

About Thetford Healthy Town Insert 12_Layout 1 21/02/2011 16:50 Page 2


Chair Based Exercise

Year two pupils across Thetford arestudying transport this term, themedaround the book ‘Mrs Armitage Rides herbike’. So, who better to visit the pupilsthan our very own ‘Bike It officer’?!

Georgie has been giving helmet checks and safety chats to year 1 and2 pupils at Redcastle Furze and Raleigh Infant Schools. Pupils atNorwich Road School also enjoyed a whole bike day, with cycle skills,wheel weaving, helmet chats and making ‘Bike It’ bunting to decoratetheir sheds.

Year 6 at Redcastle Furze Primary School are also now fully proficient infixing punctures after spending the afternoon learning with Georgie.

.

Sarah Lewis is a Dance Artist who teaches a wide range ofexercises that enable frailer or less mobile individuals toachieve optimum personal fitness, particularly in their lateryears. The exercises Sarah teaches help to maintainstrength and independence as well as helping to reducefalls and injuries that affect everyday confidence.

Sarah has led five dance sessions with two Flagshiphousing schemes in Thetford. The sessions focus onsocialising, moving and having fun through taughtsequences, games and creative movement tasks.

Sarah said “I don’t get tofacilitate dance activity orhave the opportunity to socialise witholder people very often, so in meetingand getting to know these people; Ihave so much fun and learn a lot.Although participants can benervous before a new class ormeeting a new teacher, they are socomfortable in their own skin andup for trying new things, which asa dance facilitator is the bestthing I could ask for.“

Whilst teaching classes Sarah has also been training up 2of Flagship’s Scheme Coordinators, John and Laura. Theyhave become competent and enthusiastic instructorsthemselves and will now continue to deliver the chair basedclasses so even more residents can enjoy them and reapthe benefits.

For more information contact: www.norfolkdance.co.ukor tel: 01603 283399.

Pupils enjoy a ‘Bike It’ day.

Pupils learning about bicycles, Norwich Rd.

Thetford Folk Dance ClubDID YOU KNOW?…thatthe Methodist Hall onTanner Street is awelcoming town centrefriendly family churchwhose members hold aFolk Dance Club everyMonday evening from8-10pm? It’s foradults, both men andwomen and a partneris not necessary! For moreinformation call Margaret Hayns tel: 01284704095 or Margaret Ince tel: 01842 763183.


eat well move more live longereat well move more live longer

2011 Census: Completion events to be held at META

Following last month’s article, dates have now been arranged for CensusCompletion events at META.

META project workers, together with UK Census staff, will be on hand to helpmembers of Thetford’s migrant worker communities complete their Censusforms, either online or using the paper forms that will be delivered to everyhousehold by mid-March. META staff, who are themselves from the local migrantcommunities, will be able to explain in Russian, Polish, Lithuanian andPortuguese why the Census is happening, what the information is used for andwhat the individual Census questions mean. META workers will also help UKCensus staff to communicate the message thatinformation provided on Census forms will remaincompletely confidential for the next 100 years!

The Completion Events will be held on:

Friday 18th March, 1 – 7pm & Saturday 26th March,9.30 – 1.30pm

Both events will be held at META offices at The Limes, 32 Bridge Street, Thetford. Thetford Library will also beholding local completion events.

‘META volunteers Jurij and Radoslav getready to help at the Census Completionevents’

Salt & men’s healthEach year cardiovascular disease (whichincludes a range of disorders to the heart andblood vessels) accounts for 29% of preventabledeaths in men, more than in women. Why?Well, research would suggest that one reasoncould be that men typically eat more salt thanwomen. On average men also have a higher blood pressure than women,particularly at a younger age, and are also less likely to have their bloodpressure checked.

It is widely accepted that having a high salt intake is linked to high bloodpressure which is the main cause of strokes. But did you know that salthas been linked to many other conditions, including osteoporosis,Meniere’s Disease and exacerbating the symptoms of asthma?

Ready-prepared meals, tinned vegetables, biscuits and some breakfastcereals can contain a lot of salt without you realising, but how do youknow how much salt is too much? Read the label and look at the amountof salt or sodium per 100g and follow these guidelines:

High is more than 1.5g salt per 100g (or 0.6g sodium)

Low is 0.3g salt or less per 100g (or 0.1g sodium)

It is best for adults to aim for having no more than a teaspoon (or 6g) ofsalt a day so it is a good idea just to keep this in mind when buying foodor adding salt to a meal.

21st - 27th March sees the arrival of this years salt awareness week, formore information see the Consensus Action on Salt and Health (CASH)website (http://www.actiononsalt.org.uk/index.html).

Dental health?Are you looking for teeth friendly snacksuggestions? Are you interested in howmuch sugar we all eat and drink on a dailybasis? Then come and visit the SuffolkCommunity Healthcare Dental health teamat the Thetford Healthy Town gazebo onTuesday 22nd March at 10.00am with yourdental health questions.


More and more people want to ‘grow their own’ for a healthy diet and lifestyle.Whatever your age or experience, growing your own food and eating seasonal fruit andvegetables not only helps reduce imports, recycling, and givies you healthy nutritious andtasty meals, but also saves you money whilst helping you with a healthier lifestyle in thefresh air. Why not:

• Join in Master Gardener community events• Find your local Master Gardener online for the chance of 12 months free support• Become a Master Gardener

If you are interested in becoming a Master Gardener – or if you would like to join the schemeto be mentored by a Master Gardener (Norfolk volunteers who give advice and support to people and communities who want to grow their own), or if you want more formation on volunteering or supporting local people and communities grow their own food (either in windowsills, gardens or communal land), call Gabbie Sharp on 01362 869286 or Email: [email protected] or visit www.mastergardeners.org.uk.

Fitness doesn’t have to mean lifting weights or poundingaway on a treadmill….LET’S WALK! It takes only 30minutes a day but could cut your risk of falling victim to upto two dozen illnesses, including dementia and cancer.Taking the time for a brisk daily walk could also have othermajor health benefits by slowing down the rate at which ourbodies deteriorate with age. Being fit and active ranksalongside not smoking as the most powerful choice we can

make to stay healthy.

Other benefits could include areduced risk of a list of otherconditions such asosteoporosis, type 2 diabetes,depression, obesity and highblood pressure.

If you can step it up to an hour a day, then the gains rise aswell, with the incidence of cancer falling by even more.What is clear is that men and women of all ages shouldbe encouraged to be more physically active for the sake oftheir long-term health. Other factors can boost the effectsof a daily walk, such as not smoking, eating healthily andnot being overweight and IT’S FREE!

Want more information about walks? Contact the MalcolmBellingham, walk co-ordinator on 01842 757351 or 07747077159 or [email protected]

How a daily walk can helpYOU beat 24 illnesses!

Need advice for growing food?


In January, 8 walks in Thetford brou

ght 212

people together covering 21.5 miles

irrespective of the weather!

Did you know�Did you know�

Come and join the Joy of Food on Tuesday 1st March 2011and see what they can do for you. The Joy of Food havebeen delivering cookery sessions for well over a year now inThetford and Sean West who coordinates the activities anddelivers many of the sessions is now a familiar faceespecially within schools and community groups.

The Joy of Food event will be held inthe Small Court of the Guildhallbetween 10.30am and 1.00pm andwill be your chance to peruse acollection of delicious recipes andask the team any burningquestions. Many others from theThetford Healthy Town team willbe attending too so come anddrop in and see us!


Nordic walking

Green Ventures helpsGreen Ventures bike shop is again helping out the localcommunity. Another donation is underway to the St JohnsHousing Trust at John Room House. John Room House is ahostel for homeless vulnerable adults providingaccommodation and support to our residents.

Alison Arnold, Personal DevelopmentWorker uses part of her role to assist theresidents in using their timemeaningfully.

Alison said “I found out about ThetfordHealthy Town and Green Ventures whilelooking on the internet for events inThetford. We are encouraging ourresidents to engage in a healthylifestyle so thought that having abike on site for their use would assistwith this. As we are a charity Iapproached Green Ventures to ask ifthey may be willing to donate a bike tous. We also encourage our residents tovolunteer in local projects, so spokewith Chris at Green Ventures about the possibility of ourresidents volunteering in the future”. Green Ventures canbe contacted on Tel: 01842 821459 or [email protected] or visit us onlineat: www.keystonetrust.org.uk/green-ventures

Security:1. Always lock your bike to something fixed i.e. lamppost

or railings.

2. ‘Quick release wheels’ areconvenient but also easy to steal.Make sure your lock secures yourwheels to your frame. IIf you havea wire lock, thread it through yourwheels, to something stationary. Ifyou have a shackle (D) lock, remove your front wheel

and put the lock through both wheels +frame. If possible, lock your bike in awell lit and busy public place.

3. Take pictures of your bike and keepa note of its frame number and spec aswell as any distinguishing features. (Only a very small percentage of bikes

are returned to owners because they do not keep anyrecord of bike details)

4. Write your name and address on a piece of paper. Takeout your seat-post from the frame, roll up the paper andthen put it inside your seat-post. (Cheaper and just aseffective as a data-tag)

Would you like to become more active? The Nordic Walkingclasses are well under way with sessions already gettingbooked up. It can help you:-• Improving your fitness levels • Lose weight • Overcome certain medical conditions• Help training for a specific sport or challenge • Enjoy the great outdoors with like minded folk of all

ages and abilities

Or simply Meetingpeople andhaving fun!

Nordic Walking is a great way to get your whole bodymoving and to significantly improve the condition of yourmuscles, heart and lungs. It will boost your energy levelsand can help you to lower your risk of developing medicalconditions such as:

• Heart Disease and Strokes • High Blood pressure • Diabetes (type 2) • Bowel Cancer • Osteoporosis and Osteoarthritis • Stress and Anxiety • Obesity

Once you have learnt the technique you will be able to buildit into your everyday life and walk alone, with friends andfamily or with your local group. To find your nearest groupcall Active Norfolk on 01603 731564.




Is it time to quit?Wednesday 9th March is ‘No SmokingDay’ 2011; and if this year you feel thetime is right for you then there is a lot ofpeople ready to help whenever you choseto quit. On No Smoking Day last year, 1in 6 smokers made a quit attempt, andmany more will join them this year.

The No Smoking Day ‘WeQuit’ websitewww.wequit.co.uk has lots of information to

help those who wish to quit. As does, the NHS Choices websitehttp://www.nhs.uk/livewell/smoking/Pages/stopsmokingnewhome.aspx.

Several local services also provideindividual support to quit, including:

META Stop Smoking Service is agrowing support service which is

available in Lithuanian, Portuguese,Russian and Polish. For moreinformation on this free service pleasevisit META, The Limes, 32 BridgeStreet, Thetford or call 01842 754639.

Thetford Health Trainer Service offerssupport to those who wish to be more active, make healthier foodchoices, drink less alcohol or quit smoking. For more informationplease contact Sarah Lynam on 01842 757341 [email protected]

Shaun started out a 43 stone man who hasnow lost an amazing 17 stone!!!Using his skills he got taught from the Joy

of Food looking at portion sizes and healthy eating with the Health Trainer serviceproviding him motivation and practical support on a one-to-one basis, both servicesfacilitated behaviour change. Shaun now cooks his meals from scratch.

“I enjoy living a healthier lifestyle, especially making my own foods from scratch. Livingon a budget can mean I can look at different ways of making foods and being creative. I love asparagus! I have just tried it for the first time, and now I can’t get enough of it.Also not many people know that celery can take the place of salt as it is similar in taste,but without the health risks! Since I have started my lifestyle change, apart from theweight loss, my blood pressure, cholesterol levels and sugar levels are all normal. I love making homemade coleslaw and now I won’t buy it again. It is so easy! I do want to thankeveryone for their help and guidance as I am now a new man as my mental health has also improved”.

Cycle with confidence!Georgie Burr, Sustrans ‘Bike It’ Officer, is offeringYOU the chance to get back in the saddle, readyfor this summer.

After the success of her ‘cycle confidence’ sessionlast autumn, Georgie is running sessions again.

If you are looking to either learn to cycle, or aresimply nervous of the road and would like to re-learn the ropes, please contact Georgie and she willarrange a session for you!

To sign up contact Georgie on 07973 128206 oremail [email protected]

Foods which say “high fructose cornsyrup, dextrose or sucrose” on thepackaging are high in sugars?


Remember Shaun Allen?


Monster face? Banana Man? Recipe


Ever wandered how to encourage your children to eat morefresh fruit and vegetables? Well try putting together somefun faces or making some fruity bugs, or even better have acompetition as a family, to see who can make the scariestor funniest face, bug or animal. It won’t take long to makeor eat!

Try the following:Preparation time: 10 minutes, cooking time: None

• 4 slices cucumber • 2 seedless grapes, halved • 1 small eating apple, cored and sliced into 8 wedges • 1 celery stick, cut in half • 4 ready-to-eat dried apricots • 1 small banana, halved lengthways • 12 sultanas or raisins • 1 carrot, grated

1. Take two large plates (plain ones work best). For theeyes, place two cucumber slices on each plate and positionhalf a grape on top of each slice for the eyeballs. Place anapple slice above the eyes to make the eyebrows, then putan apple slice on each side of the plate to form the ears.

2. For the nose, put a piece of celery to run lengthwaysbetween the eyes, and then position a dried apricot at eachside of the celery to resemble nostrils.

3. For the mouth, place half a banana on each place andput a few sultanas or raisins along it to represent teeth.

4. Finally, use the grated carrot to add 'hair' - either or thetop of the head, or as a beard or moustache.

Tip 1: Vary the faces as you wish, according to what's inyou fridge and store cupboard.Tip 2: If your child is quite hungry, use two plain crackersspread with low-fat soft cheese for the eyes, topping themwith the cucumber and grapes, as above.

We would love to see what you have made and would liketo put it on our website and facebook page for everyone tosee. Please send your pictures [email protected] or post to Carol Doherty,C/O The Limes, 32 Bridge Street, Thetford, Norfolk, IP243AG

Recipes will vary and now is the tim

e to get

your fruits and vegetables that are

in season

and cheap. Cockles, spring onions, s

ardines,

cabbage, leeks, cauliflower, wild mu

shrooms

are just some!


Project . . . . . . . .Contact . . . . .Telephone . . . . . . . .EmailArchery . . . . . . . . . . . . . . . . . . . . . . . .Stefan Clifford . . . . . . . . . . . . . .01362 656870Badminton . . . . . . . . . . . . . . . . . . . . . .Active Norfolk . . . . . . . . . . . . . .01603 731564 / 732333Balance Mind & Body . . . . . . . . . . . . .Michelle Jermy . . . . . . . . . . . . .07725 582817 . . . . . . . . . . . . . . . . . . . . . . . [email protected] Ballroom & Latin Dancing . . . . . . . . .Holly Gilbert . . . . . . . . . . . . . . .01842 757350 . . . . . . . . . . . . . . . . . . . . . . . [email protected] It . . . . . . . . . . . . . . . . . . . . . . . . . .Georgie Burr . . . . . . . . . . . . . . .01842 757349 / 07973 128206 . . . . . . . . . [email protected] . . . . . . . . . . . . . . . . . . . . . . . . .Stefan Clifford . . . . . . . . . . . . . .01362 656870Combat Bootcamp . . . . . . . . . . . . . . .Catherine Kidd . . . . . . . . . . . . .08456 345185 . . . . . . . . . . . . . . . . . . . . . . . [email protected] Ventures Bikes . . . . . . . . . . . . .Chris Norton . . . . . . . . . . . . . . . 01842 821459 . . . . . . . . . . . . . . . . . . . . . . . [email protected] of Food . . . . . . . . . . . . . . . . . . . . .Sean West . . . . . . . . . . . . . . . . .01842 768305 . . . . . . . . . . . . . . . . . . . . . . . [email protected] . . . . . . . . . . . . . . . . . . . . . . . . . .Toby Nickerson . . . . . . . . . . . . .01603 761122Nordic Walking . . . . . . . . . . . . . . . . . .Active Norfolk . . . . . . . . . . . . . .01603 731564 / 732333River Corridor Volunteers . . . . . . . . . .Digby Smith . . . . . . . . . . . . . . .01842 760369 . . . . . . . . . . . . . . . . . . . . . . . [email protected] . . . . . . . . . . . . . . . . . . . . . . . .Active Norfolk . . . . . . . . . . . . . .01603 731564 / 732333Street Dance . . . . . . . . . . . . . . . . . . . . .Carla Keen . . . . . . . . . . . . . . . . .07731 980756Tai Chi . . . . . . . . . . . . . . . . . . . . . . . . . .Gary Brighton . . . . . . . . . . . . . .01842 763156Walking for Health . . . . . . . . . . . . . . .Malcolm Bellingham . . . . . . . .01842 757351 / 07747 077159 . . . . . . . . . [email protected]

Want more information? Contact [email protected]



mARCH • what • when • wheremARCH • what • when • whereDate Time Activity Venue and DetailsTue 1 Mar 10.00 Walking for Health Meet at Sainsburys car park, London Road

10.30 - 13.00 Joy of Food @ Guildhall Small Court, Guildhall, Thetford16.00 - 17.00 Archery (11-16y) Breckland Leisure Centre (booking essential - details below)19.00 - 20.00 Tai Chi Thetford Methodist Church

Wed 2 Mar 20.00 - 21.30 Ballroom and Latin Dancing Carnegie RoomsThu 3 Mar 10.00 River Corridor Volunteers Contact Digby Smith for venue

14.00 Nordic Walking Breckland Leisure Centre (booking essential - details below)18.30 Combat Bootcamp Outside Breckland Leisure Centre16.00 - 18.00 MEND programme Breckland Leisure Centre (booking essential - details below)

Fri 4 Mar 10.00 Walking for Health Meet at Thetford Castle Street car parkSat 5 Mar 10.00 Combat Bootcamp Castle Park

13.00 - 14.30 Street Dance (12-16y) Breckland Leisure Centre (booking essential - details below)Mon 7 Mar 09.30 - 11.00 Badminton (16+) Breckland Leisure Centre (booking essential - details below)

10.00 - 11.00 Running Breckland Leisure Centre (booking essential - details below)16.30 - 17.30 Boxing (11-16y) Breckland Leisure Centre (booking essential - details below)

Tue 8 Mar 10.00 Walking for Health Meet at Thetford Riverside Kiosk16.00 - 17.00 Archery (11-16y) Breckland Leisure Centre (booking essential - details below)19.00 - 20.00 Tai Chi Thetford Methodist Church


14.00 Nordic Walking Breckland Leisure Centre (booking essential - details below)18.30 Combat Bootcamp Outside Breckland Leisure Centre16.00 - 18.00 MEND programme Breckland Leisure Centre (booking essential - details below)

Fri 11 Mar 10.00 Walking for Health Meet at Santon Downham Forestry Commission Offices car parkSat 12 Mar 10.00 Combat Bootcamp Castle Park


10.00 - 11.00 Running Breckland Leisure Centre (booking essential - details below)16.30 - 17.30 Boxing (11-16y) Breckland Leisure Centre (booking essential - details below)

Tue 15 Mar 10.00 Walking for Health Meet at Thetford Riverside Kiosk16.00 - 17.00 Archery (11-16y) Breckland Leisure Centre (booking essential - details below)19.00 - 20.00 Tai Chi Thetford Methodist Church


18.30 Combat Bootcamp Outside Breckland Leisure Centre16.00 - 18.00 MEND programme Breckland Leisure Centre (booking essential - details below)

Fri 18 Mar 10.00 Walking for Health Meet at Thetford Riverside KioskSat 19 Mar 10.00 Combat Bootcamp Castle Park


10.00 - 11.00 Running Breckland Leisure Centre (booking essential - details below)Tue 22 Mar 10.00 Walking for Health Meet at 2 Mile Bottom Picnic Site, A134 Thetford – Mundford Road

19.00 - 20.00 Tai Chi Thetford Methodist ChurchWed 23 Mar 20.00 - 21.30 Ballroom and Latin Dancing Carnegie RoomsThu 24 Mar 10.00 River Corridor Volunteers Contact Digby Smith for venue

18.30 Combat Bootcamp Outside Breckland Leisure Centre16.00 - 18.00 MEND programme Breckland Leisure Centre (booking essential - details below)

Fri 25 Mar 10.00 Walking for Health West Harling Heath, Car Park/Picnic areaSat 26 Mar 10.00 Combat Bootcamp Castle Park

13.00 - 14.30 Street Dance (12-16y) Breckland Leisure Centre (booking essential - details below)Tue 29 Mar 10.00 Walking for Health Meet at Knettishall Heath Country Park West car park

19.00 - 20.00 Tai Chi Thetford Methodist ChurchWed 30 Mar 20.00 - 21.30 Ballroom and Latin Dancing Carnegie RoomsThu 31 Mar 10.00 River Corridor Volunteers Contact Digby Smith for venue

18.30 Combat Bootcamp Outside Breckland Leisure CentreFri 1st Apr 10.00 Walking for Health Meet at Sainsburys car park, London RoadSat 2nd Apr 10.00 Combat Bootcamp Castle Park

13.00 - 14.30 Street Dance (12-16y) Breckland Leisure Centre (booking essential - details below)

Contact page on inside due to LOTS OF ACTIVITIES ESPECIALLY FOR YOU!!


Documents

Thetford Healthy Town Newsletter March 2011