Thetford Healthy Town

Over 1,100 residents have now participated in one or more of theThetford Healthy Town projects

and it keeps growing... and growing… and growing!We now have:

• more projects

• more people joining in

• more success stories

• more pages in this

newsletter!

Read on to find

out more……..

eat well move more live longereat well move more live longer

www.thetfordhealthytown.co.uk

great news fromThetford Healthy Town!

great news fromThetford Healthy Town!

Thetford Healthy Town

może pomóc ci poprowadzić

zdrowszy tryb życia, może

zechciał/a byś:

• rzucić palenie

• dowiedzieć się jak jeść

zdrowiej

• być bardziej aktywnym poprzez

bieganie, jazdę na rowerze,

taniec i uprawnianie ogródka

Więc możemy ci pomóc i nie musi

cię to nic kosztować, skontaktuj się

proszę z METĄ pod nr tel 01842

757346 by wziąć udział!

Thetford CidadeSaudavel pode ajudá- lo a viveruma vida mais feliz e saudável,você gostaria:• Desistir de fumar• Descobrir como comer maissaudavelmente• Manter se mais activo porcorer,pedalar,dançar e cultivarSe Assim for nós poderemosajudá - lo e nao lhe custará nada,Por favor contacte META no01842 757356 Para se manterenvolvidoto get involved!

Thetford Healthy Town можетпомочь вам жить здоровым исчастливым образом жизни а так-же:• Бросить курить• Узнать как употреблятьздоровую пищу• Стать более энергичным, бегаятанцуя, занимаясьсадоводством и катаясь навелосипедеЕсли это так, мы можем помочь и вам ненадо за это платить. Пожалуйстапозвоните МЕТА 01842 757346

Thetford Healthy Town

can help you to live a

healthier happier lifestyle,

would you like to:

• Quit smoking?

• Find out how to eat more

healthily?• Get more active?

If so we can help and it doesnʼt have

to cost you anything!

Contact META on 01842 757352 or

Thetford Healthy Town 01842 757350

to get involved!

About Thetford Healthy Town Insert 6:Layout 1 24/8/10 09:28 Page 2

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

Yes, being active can have a massive impact on yourphysical health but there are loads of other reasons to getmoving too, here are some of our favourites:

• De-stresses you when you have had a chaotic day

• Improves cardiovascular health

• Helps me stay young and makes me feel good

• Makes me feel good and happy

• Helps provide more energy, reduces bad moods andgreat for self-esteem

So what’s your reason for moving more?

On Sunday 26th September ‘Walk4Life Day’ is taking placeacross the country where families will be heading out for aleisurely Sunday stroll, (not forgetting their dogs!).

Thetford is never oneto miss out andThetford HealthyTown’s very ownMalcolm Bellinghamwill be leading awalk in Thetfordtaking in thebeautiful NunneryLake walk, starting from theSchool Lane car park Riverside Kiosk at 11.00am and theroute will cover 2.3 miles of beautiful nature reserve. It isfree to join in the walk so just turn up on the day.Unfortunately this particular route is not suitable for push-chairs/buggies, although Malcolm does provide variouswalks which are buggy friendly.

Walking is one of those things that many of us do withoutthinking, but by clocking up just 30 minutes a day youcould be having a really positive effect on your body:• Reduces the risk of heart disease, diabetes,

colon cancer and osteoporosis• Lowers stress levels• Helps control weight• Helps lower cholesterol• Reduces anxiety and depression• Promotes a feeling of well-being• Increases energy• Strengthens the upper and lower legs,

arms, ‘abs’, knees, hips and buttocks

You don’t even have to do your 30 minutes all at once,accumulate it in bouts of at least 10 minutes and you willbe feeling the affects in no time!

For more information, contact Malcolm Bellingham on07747 077159 or email: [email protected]

Walk4Life Day - 26th September 2010 - Join in the fun!

Thetford Healthy Town has now joined Facebook in the form of a group AND apage!! All you need to do is to already be a member of Facebook and searchfor Thetford Healthy Town in the search box. Then either ‘join’ our group or‘like’ our page or do both!!

Our group and page are regularly updated with upcoming events, photographs from recent events, posters of our differentprojects and a monthly calendar and newsletter. As we connect with more and more people, more information will beavailable, including links to project sites and more Facebook pages. We also have the opportunity to discuss local issues inconnection with Thetford Healthy Town, so please feel free to open a discussion on either of the pages!!

So please join us and spread the word of the amazing new Facebook page and group keeping you up-to-date with theThetford Healthy Town project!!



Shaun’s StoryIn November 2009, Shaun Allen weighed 42 stone and had a BMI of 65 – Unable to playfootball with his son and thinking he had heart problems, he visited his GP and pledged tochange his life. He knew HE had to take action for himself and his family.

Shaun was referred to the Thetford Health Trainers where he was introduced to EmmaRogers, his Trainer who was allocated to him. The Thetford Health Trainers work veryclosely with the Thetford Healthy Town programme to ensure individuals receive thesupport they need to improve their health.

Emma said “Shaun was really motivated and ready to make changes when I met him, hehad some great ideas for how he wanted to do this but he just didn’t know where to start.Shaun and I worked together to build him a personal health plan and because Shaun was setting his own goals he found iteasier to stick to the plan. I passed on some information to Shaun about the Joy of Food (one of the many Thetford HealthyTown projects) and spoke to the programme trainer Sean West. I thought these sessions would be great for Shaun and hewas happy to be able to attend”.

In May, Shaun completed a ‘Joy of Food’ programme. Trainer Sean said "the enthusiasm Shaun showed towards theprogram was fantastic". During the program people are able to raise issues they have, Shaun raised some questions thatactually all the group were concerned about - portion control and sizes. It was great to hear that Shaun is continuing touse his knowledge from Joy of Food today. Shaun is an inspiration to us all!” Shaun said “I stress to my children howthey must eat properly and exercise. We cook together and they love it!"

In June, Shaun joined another Thetford Healthy Town project – ‘Salsa Dancing’ at the Abbey Neighbourhood Centre,taught by David who said “he has come to be a real star. His effort and commitment have shined to produce a noticeabledifference in him in many ways. There are numerous benefits to dancing; fitness, fun, social interaction and confidenceboosting and Shaun is proof of all these”! An hour dance class is hard work, but the fun of it all has kept Shauncommitted and he is now happy to show off his moves!

Shaun has so far lost an incredible 13 stone and said “I wasn’t living a full life; you’ve got to start somewhere. Myattitude to life changed and I stopped feeling sorry for myself. The Health Trainers gave the motivation. You need someoneto say ‘well done’. I was spending forty-five pence on a packet of crisps, now I’ve swapped them for carrots - and buy abig bag! I still get the crunch but none of the fat. How are children supposed to learn cooking skills if they see theirparents reheating ready-meals? Just stop trying to do it and just do it. Anyone is able to change as long as they want to.It’s not realistic to look at quick fixes, think about the long term”.

Sarah Lynam from the Thetford Health Trainers said “Shaun has been fantastic to work with. He was ready to make changesand has taken full advantage of everything the Health Trainer service and Thetford Healthy Town has to offer, but mostimportantly Shaun has made steps to make the most of these opportunities, and is living his new healthier life to the fulleach day.”

Are you inspired byShaun?

Well take your first step and contact the Thetford Hea

lth Trainers today.

Contact Sarah Lynam on 01842 757341 or

[email protected], or if you feel ready t

o make some

small changes which will make a big difference to you

r life, then

contact Thetford Healthy Town for ‘what’s on in Thetfo

rd’, contact

Holly Gilbert 01842 757350 [email protected]

.uk who can

advise you on our many projects to get you started.



Stuck for ideas for school lunch boxes?For a really healthy lunch box it is important to include at least one of the following five food groups(see examples below):Starchy foods - thick wholemeal bread, seeded tortilla wrap, pitta pocket, pasta or couscous salad.Fruit & Veg - an apple, satsuma, pot of cherry tomatoes, sweet pepper sticks or carrot sticks, pot oftinned fruit pieces (stored in juice not syrup), pot of dried fruit, homemade fruit salad.Dairy - small carton of milk, cheese portion, low sugar or homemade milkshake, pot of yogurt.Meat, Fish or alternative protein - ham, chicken, beef, tuna, sardines, egg, hummus, or bean /lentil salad.Drink - Fruit juice, water, homemade smoothie.

SAVE SPACE AND MONEY!• Great alternative to that fizzy drink - mix fruit juice and sparkling water together!• Put an ice block or freeze your drink to keep your lunch box cool!• Environmentally friendly and MONEY SAVING - use reusable containers for items you buy in bulk i.e. buy a

large pack of dried raisins when making up the lunch boxes using your own small containers which you can re-use!

Calling local businesses...We are listening to your employees whowould like to get active in their breaks! Ahealthy employee is more productive andcan actually save your company money (i.e.not taking time off through illness). Bysupporting your staff can mean not just

healthier, happier staff, but you have more chance of retaining themby showing you care. So we would like to hear from you if you havea business in Thetford and would like to support your employees tobe more active or eat well. Many of our projects have tailoredprogrammes to help businesses, all of which are free or very lowcost, with potentially very positive benefits. So what can you lose?Please phone Holly Gilbert on 01842 757350 for more information.

Life4Life is a completely FREE weight management course.It is written by exercise and nutrition specialists and willgive you all the information and motivation you need tomaintain a weight you are happy with. The course will coverareas which can be confusing or daunting, such as foodlabelling and metabolism, which will help you makehealthier choices. During the four 2-hour sessions you willalso learn how to set goals that you can and will achieve ifyou make the small changes that the Life4Life programmewill support you in doing.

To join this fantastic course, which runs over 4 weeks, youneed to be over 18 years of age. You also need to have aBody Mass Index of 25-40. If you need assistancecalculating this, the Norfolk Life Team will be happy to helpand to book you a place on the course: 0800 [email protected]

Life4Life has arrived in Thetford! Sign up now!!

Thetford EducationPartnership

Want to findactivities foryour children todo in theirspare time? Then look out for theThetford Education Partnership’s website!! TheTEP is already in partnership with the schools inThetford and details of activities can be found ontheir website ranging from outdoor activities tofilm making, youth clubs and more!!http://homepages.nildram.co.uk/~tep/



Ballroom & Latin Dance

With a new series of ‘Strictly Come Dancing’ about tosashay its way onto our screens for the Autumn, many of usare of a mind to give ballroom dancing a try for ourselvesand see what all those celebrities are making a fuss about,after all it can’t be that hard can it?

Xavier Navarre, who teaches at the Carnegie rooms inThetford as part of the Healthy Town initiative says, ‘Whenthe governing bodies were going for sports status, theycarried out a series of tests on dancers and found that a 3minute quickstep danced flat out has the same stresses onthe body as a 400 metre sprint!’ Strictly Come Dancinghas certainly helped to cast off the ‘fuddy-duddy’ image ofballroom dancing. When you attend one of Xavier’s classesyou are more likely to hear tunes from J-Lo, Shakira andNora Jones rather than Victor Silvester!

‘People have always danced to contemporary music’ saysXavier ‘and that’s part of the enjoyment of learning todance, when you realize that you can dance a cha-cha-chato Pink when you’re out at a party, it gives you a greatfeeling.’

Whilst dedicated professional dancers practice and train forup to six hours a day, it is the social non-competitivedancers that are the biggest group taking up ballroom,especially for those whose days of disco are long gone. For

the professional couple, ifyou’re stuck behind a deskall day, in front of acomputer screen, or behindthe wheel of a car, thengetting involved in a hobbywhere you can spend timetogether is really positive.

Xavier’s new classes starton Wednesday 8thSeptember 8pm-9.30pm atthe Carnegie Rooms in Thetford. You don’t have to beOlympic fit to take part and you don’t even need to have apartner! ‘It’s all about having fun and taking people alongat their own pace; the fitness aspects will creep up withoutyou knowing it.’ For more information:www.xadance.co.uk

Competition WinnerWe would like to introduce and congratulate our competition winner BenFreeman who answered our question correctly in our June newsletter!!

Ben has lived in Thetford for ten years with his wife and three children andenjoys reading the newsletters to find out more about what’s on in Thetford.

Ben won a £50 voucher to spend at the ‘Green Ventures’ bike shop and isintending on purchasing a bike for himself so he can go cycling with hisdaughters in places such as High Lodge, where the family spend a lot of time.

Ben walks to work every day and encourages his family to be active andhealthy by making sure they all eat plenty of fruit and vegetables, as well as taking part in localorganisations such as the Dolphins swimming club and Brownies.

Although Ben feels he is too busy to do many activities like going to the gym or playing football,he finds time when he is with his family at the weekends for doing fun filled activities!

For further information about the Green Ventures project, please contact Alan Flack on 01842 757339 or [email protected]

Well done Ben and enjoy your new bike!!

Ballroom and Latin dancingor

‘Dancesport’ as itis known now in its

competitive form, is a recognized O

lympic

exhibition sport... roll on 2012!

did you know...did you know...

Don’t just be an armchair ‘Strictly’ fan…get-up and get dancing!


Mind, Exercise, Nutrition... Do It!

MEND provides programmes, services and resources to help children and families learn howto improve their health, fitness and the way they feel about their bodies.

At MEND we give families all sorts of ideas to help them get healthier, happier and fitter –and help them stay that way!

Find out more about the MEND programme and where a programme is running near you,contact Football in the Community (FITC) on 01603 761122 orhttp://www.mendprogramme.org

did you know...did you know...Cooking from scratch and preparing foods from whole

ingredients is generally cheaper than pre-prepared

items. You can make it as tasty and nutritious as you

like! Make loads and freeze it!

On the 21st July the Thetford Healthy Town team andHealth Trainers joined the Joy of Food Roadshow at thelocal Tesco store. Shoppers were treated to ‘bliss balls’ and‘cheesy sardine dip’ by the enthusiastic Joy of Food team.The samples flew off the stall and several signed up to oneof the FREE Joy of Food cookery courses being held overthe summer holidays.

The team were also keen to point out that eating well startsin the supermarket and the team engaged with shoppersand spoke about the eight key Change4Life messages.Sean West from the Thetford Joy of Food projects said “themost important task to do before you leave the door to goshopping is to write a list of what you need and stick to it!"

The Thetford Health Trainers were also on hand to offersupport to those who would like to make changes to theirlifestyle; be it through quitting smoking, reducing theiralcohol consumption, increasing activity level or eatinghealthily.

Malcolm, from Walking forHealth, also joined theHealthy Town Team whowere giving out pedometersto shoppers to see just howfar they were walkingduring their visit toTesco’s. The shopperswho took part in the

‘Pedometer Challenge’ who on average each took 627steps! This contributes greatly to the 10,000 steps(roughly equivalent to 5 miles) we should all try andcomplete each day. By simply increasing your steps by500 a week you will soon feel the benefits. A pedometer isa fantastic way of measuring your progress.

Here are a few ways you might achieve those extra 500steps:

• Take the stairs and not the lift• Park further away from work• Get off the bus a stop early• Meet friends for a walk instead of a coffee

Joy of Food Roadshow

Fat, sugar, salt - High or Low?• High fat is more than 20g per 100g• Low fat is 3g or less per 100g

• High sugar is more than 15g per 100g• Low sugar is 5g or less per 100g

• High salt is more than 1.5g per 100g• Low salt is 0.3g or less per 100g




Visiting the ‘Grow Your Own’ gardening group willdefinitely provide you with valuable information on howto grow your own vegetables and plants to use fordelicious home cooking. The group enables you toobtain advice and to have discussions about your ownpersonal gardens (or balconies and windowsills), andadvice on any problems you may have. It is also anamazing opportunity to have a look at the ‘Grow YourOwn’ garden at the Riversdale Centre where you cansee plants at all stages of growth and where you canlearn how to tend to the garden with supervision andguidance from experts! Tel: 01362 698 216 or [email protected]

Many people who attend the sessions thoroughly enjoygrowing their own produce and experience a feeling of agreat level of achievement when they are able to growand pick their own food to eat in their kitchens. Manyalso find the facility extremely useful to gain support fortheir garden and are able to spend time with otherpeople who are as enthused by gardening as they are.

A friendly and supportive group awaits thosewho need help for their adventure in growingvegetables or indeed just to gain moreinformation about gardening and theopportunities it provides. Contact Lucinda toregister for the sessions and to find out futuredates which are available for you!

Did you know?• When the skin splits on tomatoes,

it could mean they are getting too much water.• Runner Beans suffer in the heat.• If your fruit or vegetables suffer from blight, make

sure the plant is disposed in a bin, do not use incompost as the bug can spread and damage futureplants.

• When suffering from blight, make sure the plants arethen planted under glass or plastic the following year.

• All seeds germinate, it is the level of care thatdetermines their success.

• Mice will pinch seeds so keep an eye out!!• Now is the time to think about planting winter

harvest plants.• It is essential to use fine mesh over plants that are

prone to being eaten by pests!• Salt is good to deter pests and dried out egg shells

will deter snails.

Grow Your Own

From 13th-19th September it is ‘Know yourNumbers!’ week; this is a UK wide event organised by theUK charity Blood Pressure Association which gives you theopportunity to pop along to a nearby blood pressure stationand find out your numbers!

Blood pressure is the pressure of blood in your arteries; if itis too high it can damage and narrow your arteries. If it ishigh for a long time without being treated then it can leadto increased risk of heart attacks, stroke, kidney diseaseand some eye conditions. It need not result in any of thesethough as it can be managed with medication or throughlifestyle changes.

There are often no obvious symptoms of high bloodpressure so you may well have it without realising, however,getting it checked and ‘knowing your numbers’ is simple

and painless. If youwould like to getyour bloodpressure checkedthen please come along toone of the blood pressure stations we are holding inThetford with the community nursing team in September, itwill take just minutes but really could save your life!

Mon 13th Sept (10.00-14.00)- Sainsbury’s,Forest Retail ParkTues 14th Sept (10.30-13.30)- Outside Boots, King StreetThurs 16th Sept (11.00-14.00)- Abbey NeighbourhoodCentre, Exeter Way

For other locations and more information on blood pressureplease visit: www.bpassoc.org.uk/microsites/kyn

Do YOU know YOUR numbers?



Friday 16th July was a busy day in Thetfordwith two big carnivals taking place and theHealthy Town Team was out in force to join in!

The Abbey Community Carnival was held atThe Bishop’s C. of E. Primary School, wherechildren had the opportunity to visit a rangeof stalls and enjoyed a variety of activities.

At the Joy of Food stall they sampled a range ofdelicious frozen fruit smoothies, which don’tcost much to make, and you don’t have tohave a blender because a potato masher isjust as good! The smoothies can be madewith frozen, fresh or tinned fruit, topped upwith orange juice (or your favourite juice)and then just whisk away! You can alsopour them into an ice lolly mould andmake your own healthy ice lolly for thesummer.

Budding gardeners were able to try theirhand at planting with LucindaLeonard from Norfolk RuralCommunity Council (Grow Your OwnGardening project) and the GreenGym team gave away water cressseeds! Children also had the chanceto use a hula hoop with the rest ofthe Thetford Healthy Town team.

Parents and teachers found out about all theactivities they, and the whole family, can getinvolved in, from walking or dancing to buyinga recycled bike! Following lunch, familiesenjoyed a parade and various performancesby the school children.

The second carnival was held at QueenswayJunior School. The day started with a parade

around the surrounding streets and was topped off bya fantastic range of activities and stalls on theschool field. Again, Thetford Healthy Town werethere with hula hoops and skipping ropes onhand! We were joined by the Thetford HealthTrainers who were able to sign people up for one-to-one appointments. The day was topped off witha range of dance performances by school childrenon the field. Another great carnival!


Carnival Time!

Days out for the familyYou will have noticed the many activities during the festivalweek which are now in full swing and finishing on the 5thSeptember. Some of the big events that Thetford HealthyTown were involved in were the Sports day on the 30thAugust (with pictures in next months edition) and the Food& Drink Festival being held on the 5th September.

The Food and Drink Festival is also accompanied by asponsored 3.5 mile walk and a 10 mile cycle ride whichtake in some of the sights and sounds of Thetford. You canalso enjoy the fun day activities which will be taking placeon the market place car park and grab a delicious bite toeat at the Thetford Food & Drink Festival (held in theGuildhall).

For inspiration on meals andhealthy eating, there will be lotsof local food suppliers andproducers there sharing tastersand showing youdemonstrations, with Joy of Food theregiving you the chance to make your own too! Children canalso have a go at the ‘Create a Creature Competition’ wherethey can make banana octopuses and cucumber aliens!

For a walk/cycle ride sponsorship form or more informationon the festival, please contactSadie Harvey on [email protected] 01842 768 367.

Increasing activity does not mean havingto visit

the gym, run or take up a sport (though all or any

would be good for increasing your overall fitness

levels). Just by gradually introducing a couple of

positive habits into your daily life i.e. taking the

stairs – not the lift, walking or cycling toyour local

shop, you could soon see a big improvement to your

fitness and energy levels. A little planning, effort

and motivation is all that is needed.




On Friday 30 July, I put on my walking boots and joinedMalcolm and his band of walkers on a lovely 1.8 mile‘Abbey Walk’. We met outside the Riverside Kiosk in thetown at 10am, and even before we started walking, thesun was shining down on us all.

This particular walk attracted walkers of all ages, includingyoung mums with their baby buggies and everyone went attheir own pace. There were young children and 2 dogs whoalso joined in; so a great family affair. This walk was alsosuitable for persons with a mobility scooter.

For a lot of the walk I joined Shirley Blackwell who broughtalong her granddaughter Karis, aged 11 years. Karis said“This is my second time walking and I want to keep it upwhen I can in the school holidays, and I do it to keep my‘Nanny’ company. I also like to see different places”.

Shirley said “I joined this group as I have retired and needto do something. The gym is not for me, but with walking,you don’t feel like you are exercising, although you are! Imeet lots of new people and see lots of different scenery,some which I have never seen before even though I havelived in Thetford for many years! Everyone is friendly.Through healthy eating and with my walks I have lost 1stone in weight and would like to lose a bit more. I feelloads better by exercising and I do plan on keeping this up.I would urge other people to join the group, especiallymums with pushchairs.”

The walkattracted a whopping 44local people, and manywere complementingthe walk with healthyeating.

Myself? I thoroughly enjoyed the walk and loved the fact Iwent at my own pace and had encouragement fromeveryone taking part. I will certainly do it again…and soon!

Carol Doherty, Project Support Manager,Thetford Healthy Town.

Want more information on different walks and venues?Contact Malcolm Bellingham,Walk Coordinator on01842 757351 or 07747 [email protected]

Walking for Health

Asian Cookery Day Thursday 5th August‘Joy of Food’s’ Sean West held a very successful Asiancooking session at Rosemary Musker High School, whichapart from myself, saw nine local children each make athree course dinner from scratch! On the menu wassushi for starters, a delicious thai green chicken curry formain course and a sweet peach and mango crumble withhome-made custard for dessert!!

From 10am to 2pm the children were extremely focusedand determined to cook a tasty healthy meal, onlystopping for fifteen minutes to eat some of their yummyfood for lunch! Every child had an oven and workingspace to themselves although they helped each other outwhen needed. At the end of the event the children gavefeedback on the session saying it was ‘fun’, ‘interesting’and one said ‘I felt nervous at the start but by the end Iwas having an amazing time!’

It was great to see the children having a great time andSean was an excellent teacher, always managing to keep

everyone’s attention!!Unfortunately somechildren who hadbooked on thesession could notmake it, meaningother childrenmissed out on thespace available. Ifyou would like tobook into any of Sean’scooking classes please make sure you can attend on theday or let us know as soon as possible if you cannot makeit to ensure that all available places are filled.

For more information about Joy of Food, including detailsof future cooking sessions and to book; please [email protected] or 01842 768305.

Jade Brown, Thetford Healthy Town



Join Change4Life - you and the whole familyDid you know that if we carry on as we are, nine out of tenof today’s kids will grow up with dangerous levels of fat intheir bodies? This will put them at greater risk of seriousillnesses such as heart disease, cancer and diabetes inlater life.

Change4Life is a nationwide movement that aims to help usall, but especially our kids, eat better, move more and livelonger. We know that kids often like to be treated likegrown ups, before they’ve really grown up. This can also betrue when it comes to mealtimes, when kids often end upwith the same amount of food on their plates as grown ups.But when they eat more than their bodies need, it convertsto stored fat in their bodies.

Many families are now making a conscious effort to servekids-sized portions and are improving their health bymaking this small change. You might even begin to seeclean plates coming back, and if they really are still hungry,it’s OK to give them some seconds!

If your family has not yet signed up to Change4Life,why not do it today? For more information go towww.Change4Life.co.uk and join today to receive apersonalised pack full of tips, tools and activities tohelp you and your family to eat better and movemore

Get into the 1940’s Swing!September is a great time to start something new so whynot try out one of the Jive classes starting on Sunday19th September. The beginners ‘Swing Jive’ class startsat 1.30pm and will run until 3pm, and for those whohave taken the beginners class before there will be afollow on class running from 3pm-4.30pm teaching the‘Boogie Woogie’.

The classes are held in theCarnegie Rooms in Thetfordand are £5 per person whichis payable on the door. Wearclothing you are comfortablemoving around in and try toavoid trainers or shoes withtoo much grip!

For a full list of available dates and any furtherinformation please contact Corinne Fulford on 07802701911 or visit www.dadsarmythetford.org.uk

Fruity FlapjacksPre-heat oven to 170ºC/Gas Mark 4250g porridge oats (supermarketbrand ones are great for this)125g olive oil spread5 cereal spoons Runny Honey9 dried apricots, cut into small pieces½ big eating apple, chopped small or grated1 banana, chopped into small pieces1. Melt the spread and honey together in a saucepan over

a medium heat, but don’t let it bubble.2. Take off heat, add oats, apricots, apple and banana and

mix together well to mash the banana in.3. Press the mixture into a 15cm x 25cm tin and even it

out (the tin doesn’t need to be exact, but about sort ofsize or the mixture will be too thin).

4. Put into pre-heated oven for 20-30 mins until goldenbrown.

5. When cooked, cut into squares in the tin, but do not tryto take them out until it is cold. Cut again before takingout of the tin.

6. You can put the tin on a cooling rack to help it cool faster.

did you know...did you know...Fruity flapjacks are a great snack to beat those mid-morning hunger pains as they slowly release energyinto the body, see our recipe and try them at



Many people are now benefiting from the newly launchedexercise referral scheme. Health professionals can refer youonto the scheme which is specifically developed for thosewho have medical conditions such as diabetes, heartdisease or depression for which a more active lifestyle canhave huge benefits. The sessions are varied and includePilates to circuits and seated exercises, but always withtrained professionals who can ensure activities are adaptedso that you can safely participate.

As well as physically active sessions there are workshops tohelp support you in changing some aspects of your lifestyleso you can lead a healthier and happier life. The followingworkshops are on offer to all those referred to the ‘Balance,Mind & Body’ scheme:

Stress ManagementStress affects many of us at varying intensities in our liveswith devastating consequences if not managed. Thisworkshop tackles a subject many hide from or chose toignore in a relaxed environment where we will discuss howto manage stress in our lives. Next course Friday 10thSeptember at 7pm

Changing BehaviourMany of us would like to change something about ourselvesor our lifestyle but why don’t we? Change has the power touplift, heal, open new doors, bring fresh experience andcreate confidence. This workshop looks at ways to breakdown barriers that prevent us from changing. We shouldalways do what we think we can’t. Next course Saturday11th September at 11am

Motivate Me!‘Motivate me!’ looks at our yo-yobehaviour and why we set rigidgoals resulting in the slightestsetback feeling like failure. Wework on positive thinking andfinding out what truly motivates usand how/why we are all different.Next course Saturday 11thSeptember at 12pm

No Pain, No GainThis session discusses some of the common mythssurrounding exercise. Questions will go on the board andthe group will choose points for discussion such as howcan I get a flat stomach? What do I need to consider whenexercising with my medical conditions? What is thedifference between training for health and training forfitness? Next course Saturday 25th September at11am

Food For ThoughtThis session discusses some of the common mythssurrounding food. Questions will go on the board and thegroup will choose points for discussion such as why shouldI keep a food diary? I get confused with food labels, whatdoes it all mean? Will reducing the carbohydrates I eat helpme loose weight? Next course Saturday 25thSeptember at 12pmContact Michelle Jermy on 07725 582817 orwww.living4life.co.uk

What is the Healthier Options NORfolk

Award (HONOR)?� The HONOR is a countywide recognised award given to

caterers who demonstrate a commitment to customer care by

providing options for healthier foodchoices on their menus.

� The Award was developed by Sheffield City Council and adapted

for Norfolk by a team from Breckland Council and Norwich City

Council in partnership with Trading Standards, Thetford Healthy

Towns, Pride in Breckland and Norwich City College.

� All catering establishments with a satisfactory hygiene rating are

eligible to apply for the HONOR - pubs, hotels, restaurants,

takeaway outlets, workplaces, sandwich bars, school or hospital

dining rooms.

� This award is coming to Thetford soon, so look out for it in your

local catering establishments!

How can I find out more about the Award?

If you are interested in finding out more,

please contact:

T: 01234 567890E: [email protected]

W. norfolkhonor.co.uk

Workshop


september • what • when • whereseptember • what • when • where

Project . . . . . . . . . . . . . . .Contact . . . . . . . . . .Telephone . . . . . . . . . . . . . . . . .Email1940’s Swing Dance . . . . . . . .Corinne Fulford . . . . . . .07802 701911 . . . . . . . . . . . . . . . . [email protected] Boot Camp . . . . . . . . .Catherine Kidd . . . . . . . .08456 345185 . . . . . . . . . . . . . . . . [email protected] Dance . . . . . . . . . . . . . .Carla Keen . . . . . . . . . . .07731 980756Dr Bike/Bike It . . . . . . . . . . . . .Georgie Burr . . . . . . . . .01842 757349 / 07973 128206 . . . [email protected] Gym . . . . . . . . . . . . . . . .Jane Delaney . . . . . . . . .07836 624135 . . . . . . . . . . . . . . . . [email protected] Your Own Gardening . . . .Lucinda Leonard . . . . . .01362 698216 . . . . . . . . . . . . . . . . [email protected] of Food (JoF) . . . . . . . . . . .Sean West . . . . . . . . . . .01842 768305 . . . . . . . . . . . . . . . . [email protected] Corridor Volunteers . . . . .Digby Smith . . . . . . . . . .01842 760369 . . . . . . . . . . . . . . . . [email protected] for Health . . . . . . . . . .Malcolm Bellingham . . .01842 757351 / 07747 077159 . . . [email protected]

Want more information? Contact [email protected]

Date Time Activity Venue and DetailsWed 1 Sep 10.00 – 13.00 JoF-Cook & Eat Sessions Age 11-16 years. Contact Abbey Community Centre. Spaces limitedThu 2 Sep 10.00-14.00 JoF-Create a creature Abbey Neighbourhood Centre.

10.00 – 13.00 Green Gym Please contact Jane Delaney14.00 River Corridor Volunteers Contact Digby Smith on 01842 760369 for venue each week and more info.

18.30 Combat Boot Camp Outside Thetford Leisure Centre Contact Catherine on 08456 345185 for infoFri 3 Sep 10.00 Walking for Health Please contact Malcolm Bellingham

10.30-11.30 JoF-Create a creature Thetford Library. See Library staff for details on how to get a ticketTimings TBC Cycle Training for Adults 16+ years. Contact Georgie Burr

Sat 4 Sep 10.00 Combat Boot Camp Castle Park. Contact Catherine on 08456 345185 for info13.00 – 14.30 Street Dance Breckland Leisure Centre. Street & contemporary for 12-16 year olds. Call Carla 07731980756

Sun 5 Sep 10.00 – 16.00 Food and Drink Festival Guildhall10.00 Sponsored Walk Registration - School Lane Car Park13.30 Sponsored Cycle Ride Registration - School Lane Car Park

Mon 6 Sep 14.00 Walking For Health 2 Mile Bottom Picnic Site. Please contact Malcolm Bellingham for infoThu 9 Sep 10.00 – 13.00 Green Gym Please contact Jane Delaney

14.00 River Corridor Volunteers Contact Digby Smith on 01842 760369 for venue each week and more info.18.30 Combat Boot Camp Outside Thetford Leisure Centre. Call Catherine on 08456 345185 for info

Fri 10 Sep 10.00 Walking For Health Knettishall Heath Country Park. Please contact Malcolm Bellingham for infoSat 11 Sep 10.00 Combat Boot Camp Castle Park. Contact Catherine on 08456 345185 for info

13.00 – 14.30 Street Dance Breckland Leisure Centre. Street & contemporary for 12-16 year olds. Call Carla 07731980756Mon 13 Sep 14.00 Walking For Health Santon Downham. Please contact Malcolm Bellingham for info

10.00 – 12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda Leonard essential)10.00 – 14.00 Know Your Numbers Week Sainsburys, Thetford. *Turn up and get your blood pressure checked!!*

Tue 14 Sep 10.30 – 13.30 Know Your Numbers Week Outside Boots, King Street. *Turn up and get your blood pressure checked!!*Thu 16 Sep 10.00 – 13.00 Green Gym Please contact Jane Delaney

11.00 – 14.00 Know Your Numbers Week Abbey Neighbourhood Centre. *Turn up and get your blood pressure checked!*14.00 River Corridor Volunteers Contact Digby Smith on 01842 760369 for venue each week and more info.18.30 Combat Boot Camp Outside Thetford Leisure Centre. Contact Catherine on 08456 345185 for info

Fri 17 Sep 10.00 Walking For Health Riverside Kiosk. Please contact Malcolm Bellingham for infoSat 18 Sep 10.00 Combat Boot Camp Castle Park. Contact Catherine on 08456 345185 for info

13.00 – 14.30 Street Dance Breckland Leisure Centre. Street & contemporary for 12-16 year olds. Call Carla 07731980756Sun 19 Sep 13.30 – 15.00 1940’s Dance Class Beginners Class. Carnegie Rooms. Contact 07802701911 to book!

13.00 – 16.30 1940’s Dance Class Intermediary Class. Carnegie Rooms. Contact 07802701911 to book!ALL DAY Breckland Village Games Watton Sports Centre. Go to www.norfolkgames.org/villagegames for more info

Mon 20 Sep 10.00 Walking For Health Mundford cricket club car park. Please contact Malcolm Bellingham for infoThu 23 Sep 10.00 – 13.00 Green Gym Please contact Jane Delaney

14.00 River Corridor Volunteers Contact Digby Smith on 01842 760369 for venue each week and more info.18.30 Combat Boot Camp Outside Thetford Leisure Centre. Contact Catherine on 08456 345185 for info

Fri 24 Sep 10.00 Walking For Health Rishbeth Wood/Warren Lodge. Contact Malcolm Bellingham for infoSat 25 Sep 10.00 Combat Boot Camp Castle Park. Contact Catherine on 08456 345185 for info

13.00 – 14.30 Street Dance Breckland Leisure Centre. Street & contemporary for 12-16 year olds. Call Carla 07731980756Mon 27 Sep 10.00 Walking For Health Mundford cricket club car park. Please contact Malcolm Bellingham for info

10.00-12.00 Grow Your Own Gardening Riversdale Centre (booking with Lucinda Leonard essential)Thu 30 Sep 10.00 – 13.00 Green Gym Please contact Jane Delaney

14.00 River Corridor Volunteers Contact Digby Smith on 01842 760369 for venue each week and more info.18.30 Combat Boot Camp Outside Thetford Leisure Centre. Contact Catherine on 08456 345185 for info

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