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New Year New You

Families guide to health & well being in 2018

What's on locally... Listings of events, clubs and classes in the Fife, Perth and Kinross area

Issue 47 January/February 2018

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CONTENTS

& VALETING CENTRE m

p -5

9am Open 7 days

CARS FROM £4.50 CARAVANS FROM £15 INFINITY WASH FROM £12 VALETS FROM £15 Unit F1, Newark Court, Newark Road South, Glenrothes,KY7 4NS 078434 76385 info@newarkcarwash.co.uk

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NEWS & VIEWS

All the latest local news

FITNESS 5 Teach children to love maths & English!

EDUCATION & CHILDCARE

6-7

Childcare and study programme options

FAMILY HEALTH & WELL-BEING

8-10

Tips on how to boost your child's health and a busy mum's skin care advice

PARENT TO PARENT

Meet Claire Gardner from Anstruther and learn about the East Neuk

CLUBS AND CLASSES

12-13

A guide to winter activities and after school classes to book

WHATS ON

14-15

Registered charity number 1153487 (England and Wales) SC046840 (Scotland). Company limited by guarantee number 08570737.

Round of events over the coming months

2 Families Fife

Design: Katie White www.whitecreativecompany.co.uk Circulation: 13,000 copies printed. Distributed free of charge throughout Fife, Perth and Kinross by kind permission of Fife Libraries, Fife Leisure Centres, antenatal clinics, health visitors, surgeries, community use schools, Theatres in Fife and Perth, places of historic interest, local attractions, selected shops and playgroups and play centres. Print: J Thomson. Due care was taken to source print and other services required to produce this magazine from within the local area.

NEXT ISSUE: March/April 2018 Booking deadline: 9th February 2018 Families Fife, Perth & Kinross is part of Families Print Ltd, a franchise company. All franchised magazines in the group are independently owned and operated under licence. Families is a registered trademark of LCMB Ltd, Remenham House, Regatta Place, Marlow Road, Bourne End, Bucks SL8 5TD. The contents of Families Fife, Perth & Kinross are fully protected by copyright and none of the editorial or photographic matter may be reproduced in any form without prior consent of Families Fife, Perth & Kinross. Every care is taken in the preparation of this magazine, but Families Fife, Perth & Kinross; our distributors, the franchise company, Families Print Ltd, and Lifecycle Marketing cannot be held responsible for the claims of advertisers nor for the accuracy of the contents, or any consequence thereof.

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WELCOME

appy New Year and welcome to the January/ February 2018 issue of Families Fife, Perth & Kinross. Now that the electronic toys have run out of batteries, and children have crashed through over indulgence in chocolate and plastic, we can finally enjoy the calm that January brings! With Christmas over for another year, it doesn’t mean the fun has to stop. Now is the time to gear up for 2018! It is a good time to book children’s after school activities or birthday parties. Check out some new and fun ideas from Activity

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Delivered and why not enrol your children in the local Stagecoach classes? Check out Kumon for their maths and English programme which are tailored to your child’s individual needs. To unlock your child’s potential, contact

your local instructor in either Dunfermline or St Andrews. This issue will be my last as editor of Families Fife, Perth & Kinross and although I have had a short time as editor it has been great fun bringing together all the great events happening in our local area. Your new editor, Rachel Davidson, will be taking over for the Spring issue. I wish her all the best! Enjoy the coming months and remember to keep picking up your copy of Families, befriend us on Facebook and let us know your thoughts for future issues.  Deborah

Families Fife 3

NEWS & VIEWS REGISTER FOR WEAR A HAT DAY 2018 AND START PLANNING YOUR EVENT!

ear A Hat Day is the UK’s premier brain tumour research fundraising event. It takes place on Thursday 29th March 2018. March is also UK Brain Tumour Awareness Month. Schools and families across the country get involved to help raise funds for research into brain tumors’. Brain tumors kill more children and adults under the age of 40 than any other cancer… yet just 1% of the national spend on cancer research has been allocated to this devastating disease. Families are being left devastated by this dreadful disease. This is unacceptable! Brain Tumour Research is the only national charity in the UK that is purely dedicated to raising funds for continuous and sustainable scientific research into brain tumours.

Taking part can be as simple as putting on a hat and donating on the day, but most families like to create entertaining fundraising events. Many schools for example have inventive hat competitions, parades and fashion shows and raise hundreds if not thousands of pounds. On average, organisations raise £250, with small ones £50 and some raising more than £2,000! Whatever target you set yourselves aim to smash it!!

More information, event ideas and fundraising tips can be found online: www.wearahatday.org. Register now on www.wearahatday.org and start planning your hattastic fundraising event. Your fundraising pack will be sent out in early 2018 and will include leaflets, posters, balloons, wristbands and badges to help promote your event and smash your fundraising target! 

Valet with added value N

ewark Car Wash is a professional valeting and hand car washing centre based in Glenrothes, Fife. We offer a high quality service that is hard to be beaten! Our dedicated team use only the highest quality Infinity Wax products. Valeting packages start from only £15 for an Express Valet or you can treat your car to an Executive Valet which will have your car looking like new! Please enquire about our car polishing services to bring the sparkle back into your paintwork! We are open 7 days a week from 9am – 5pm and booking is recommended. Infinity Wax shop NOW OPEN– We are now proud to be stockists of Infinity Wax products including the famous Rapid Detailer, QDX, wheel care, sealants, interior care and many more. Why not try our new Winter Protection Pack: we will endeavour to have your car looking like new and protecting it from the harsh winter conditions ahead. This service costs between £65-£95 dependant on size of vehicle. Gift vouchers for Christmas available and a free gift with every voucher for £35 + .  Please contact Newark Car Wash Unit F1, Newark Court, Newark Road South, Glenrothes, KY7 4NL 07843476385

4 Families Fife

Spin a Tale during National Storytelling Week T

he first week of February marks National Storytelling Week, a chance to reflect on one of the oldest art forms in the world. We are all immersed in stories — from conversations retelling events in our lives, to watching our favourite television shows. Speech and language therapists believe that storytelling is vital for children’s academic success as it promotes narrative skills and strengthens the ability of children to correctly sequence ideas. To be a good reader and writer a child needs to be a good speaker and listener first. But above all, storytelling is fun. Whether we are listening to someone else’s story or telling our own, inventing and adapting narratives can open doors to exciting new worlds — both real and imaginary. National Storytelling Week takes place in storytelling clubs, theatres, museums, schools, hospitals, spoken word venues, and care homes. The Society for Storytelling has lots of information as “the home of UK oral storytelling” and offers free packs for schools to download.  To find a local event or to look through its extensive archive visit www.sfs.org.uk

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FITNESS

New Year – New You? How to start a new exercise regime when you’re a busy mum

t seems as soon as Christmas Day is over, two types of advertisement start to appear on the Television; the first are for holidays for the following summer, showing gorgeous people in tiny bikinis and trunks, cavorting across golden sands. The others – yes, you’ve guessed it. Weight loss. It’s no surprise that the fitness industry targets us just as we throw ourselves, groaning with overeating, onto the sofa for a few hours of feel-good films. Their research shows that most people start a new exercise regime in January, with a huge boost in gym memberships around that time. It seems there is something motivational in having a whole new year to look ahead to and many of us start of with great new resolutions – even if they fall by the wayside by March. Add to this the complication of being a busy mum – and when, for goodness; sake, are you going to find the time for a new fitness regime to shift those few pounds you put on over the Winter or to get the baby weight off? Don’t despair, we have a few great ideas. PREPARATION IS KEY Before you start any kind of exercise routine, check with your doctor (or midwife if you’re pregnant) that it’s OK. If you’re recently given birth, wait until after your six week check-up. If you had a C-section or other complications, you might want to wait a while longer. Always start with stretches to warm your muscles and don’t overdo anything. If you start to hurt, it’s your body’s way of telling you to stop. Start with a small, short routine and gradually increase the time you spend and the intensity of your work-out. DO WHAT YOU LIKE It may sound obvious but choose an activity you actually enjoy. If you join a spinning class, can’t keep up, end up red in the face and aching all over and dread going back, it’s not the right exercise for you. Try out a few different classes – everything from kick boxing to zumba is available these days, in gyms and church halls – and then pick the one you like the most. If you have joined a gym, you might find it works better to do a different thing each time. Try to include something that gets your heart racing, something stretchy and something that involves weights. KIDS COME TOO Can’t palm the kids off onto a relative? Want to get a few more steps done this week? Take the kids with you. Go to a local park with scooters and bikes and baby in a pushchair and walk around the outside of the park, encouraging the kids to race you. Not only will you all get an oxygen boost, they will sleep really well that night.

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By Sally J. Hall

THREE OF THE BEST POST-BABY FITNESS DVDS

USING BABY If you are stuck at home quite a lot with a very young baby and don’t yet feel ready for the communal changing rooms, try some exercises at home. There are quite a few post-natal exercise DVDs now that start you off gently and most importantly, know how to support and strengthen your body as it returns to your pre-pregnancy shape. Pop in the DVD, do a few exercises and have your baby on a play mat next to you so that you’re still close. You can even use your baby to strengthen your arms by lifting her over and over – and she’ll love it too! QUICK BURSTS The time when your baby naps can be great for a quick burst – one of the hottest new fitness trends right now. Do push-ups against the wall or on your knees, use small weights to tighten arms (tins of beans work just as well), do squats and a few yoga poses for flexibility and strength in your core. 

BABY2BODY PRE AND POSTNATAL Workout DVD £15.99, Melinda Nicci Best for: those who are quite serious about their fitness routine. This video has two workouts that take 45 minutes – one for when you’re pregnant and one for afterwards. Though you may find it hard to find the energy and the time to do the whole thing, choose the parts that you can do and start to increase as you get used to it. There’s a warm up section, a cardiovascular work out and toning and floor exercises. You’ll need some hand weights too. MY PRE & POST NATAL WORKOUTS £34.99,Davina McCall You name the reason for exercise, Davina has made a DVD for it. But she really does know quite a bit about fitness during pregnancy and afterwards. In this DVD, Davina and her personal trainer Jackie Wren show you how to do a workout in two sections for before and after you have your baby. Well thought out and well presented. POST NATAL PILATES £9.99, Caroline Sandry Pilates is a very powerful form of exercise that gives you great strength in your core, abdominal muscles and also has the muscle lengthening effects of yoga. This DVD offers safe and effective exercises designed to be used at different stages, from right after birth or as soon as you feel able. Stage one works on your pelvic floor and the muscles of the pelvis and abdomen. Stage two checks that those muscles are getting back to normal and then moves on to improving their strength and tone. There are also two workouts to get you breathing hard and that oxygen coursing around your body to help with the healing process. 

EQUIMENT DUMBBELLS £5.05, Reebok Weighing from one to five kilos, these weights are ideal for banishing the bingo wings. Get pumping! They come in five colours – one colour for each weight.

Rowing Action Exerciser £12, Pineapple This little gadget will help you get fitter at home and will tuck away under the bed when not in use. It can be used in a rowing motion to help tone your thighs, bottom, abdominal muscles and back.

Pilates Stretch Bands £8.10, Calmia Use this oversized stretch bands to give you resistance to help tighten abdominals, tone your arms and back and shoulders and slim your legs and behind. In three colours. 

Families Fife 5

EDUCATION & CHILDCARE

Rascals nursery

R Lauriston nursery

appy New Year to everyone. Staff and children at Lauriston Dunfermline and Kinross are looking forward to another action packed year. At Lauriston Nursery we aim to provide quality early learning and childcare for all children following the Pre-birth to three Curriculum and the Curriculum for Excellence. We work in partnership with parents and other professionals to promote children’s learning and development and to enhance children’s interests and creativity while providing children with the opportunities to develop life skills. We believe each child is an individual and has the right to be safe, healthy, achieving, nurtured, active, respected, responsible and included.  No appointment needed to have a look around so pop in for more information. Alternatively contact Lindsay @ Dunfermline on 01383 741900 or Angela @ Kinross on 01577 383838.

ascals Nursery have been supporting organisations within our community and abroad. Parents and staff handed in nearly new clothing and footwear to donate to Acorn Aid (Scotland). Brian and June Miller, representing this charity then took these items out personally to Bosanska Krupa in Bosnia, and given to the Social Services to hand out to needy families. Geometry sets and pencils were also handed in by Parents to donate to Acorn Aid (Scotland), which were personally delivered to children who stay in the Cazin area in Bosnia. The project for next years Bosnian trip is to donate items suitable for newborn babies by making up Newborn Baby boxes, which will be handed out to needy families. Rascals Nursery also supports Cowdenbeath Foodbank, and in the lead up to Christmas have organised to fill a hamper of goodies to donate over the festive period. 

TRY KUMON’S TWO-WEEK FREE TRIAL NOW!

t your local Kumon Study Centre our aim is to develop students into confident, independent learners and to help them achieve their full potential. With nearly 60 years of experience, the Kumon Maths and English Programmes enable children to take on new challenges with confidence and to develop their study skills. We believe this opportunity to grow on both an academic and a personal level should be available to all children. This is why, between 1 - 28 February, we are offering a two-week Free Trial.

The Free Trial allows you to attend your local Study Centre for two consecutive weeks, meet the Instructor and assistants and find out what your child can achieve through the Kumon Programmes. At Kumon we believe that learning is always for the long run. The individualised maths and English programmes enable students to progress to an advanced level, at their own pace, ensuring they maximise their ability and begin to realise their unlimited potential. Our students develop lifelong study skills and a passion for learning, equipping them for a

Lauriston Nursery Lauriston Nursery @Dunfermline 165 Robertson Road, Fife KY12 0BL 01383 741900

Lauriston Nursery @Kinross Lathro, Kinross Fife KY13 8SY 01577 383838

successful future in their dream job. The Kumon Dunfermline and Kumon St Andrews Study Centres are offering a 14-day Free Trial for new students enrolling between Thursday 1 February to Wednesday 20 February.  For more information, contact Instructor Laura Beattie (Kumon Dunfermline) on 01383 730 775, or Instructor Chris Proudfoot (Kumon St Andrews) on 01592 756 376.

Let us take good care of your little rascal

Our staff are committed to providing the highest quality child care and education in a safe, cosy, child centred and enabling environment. • Open 51 weeks per year • Monday - Friday 8am-6pm • Saturday 8am-1pm • Caring for children from 6 weeks of age • Nursery, Crèche and Afterschool

www.letslearnyoung.com

6 Families Fife

To advertise here call Deborah on 07710 151 516

www.rascalscowdenbeath.co.uk

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How to get your child talking about their day By Sophia Heaton

e all want to hear about our child's day. Here are some tips for getting your child to open up when they come home.

ASK OPEN-ENDED QUESTIONS Avoid questions that can be answered in one word, especially with a “yes” or “no.” Try open-ended questions like, “Tell me about what you played at break today?” USE THEIR ARTWORK TO START CONVERSATIONS Showing interest in their work can increase self-esteem, as well as linking school and home, mentally and emotionally. KNOW THEIR TIMETABLE This way you can start talking about library day, sports or art class.

Discuss what your child feels went right – or wrong - in the football match or read the library book they chose with them. MODEL “SHARING” ABOUT YOUR DAY "I had a great day today or I talked to nanna about…" It is important to share with your kids so they see communication modelled for them. GIVE CHILDREN TIME TO UNWIND Give them a snack and a run before you get home. They’ll be more inclined to give you a glimpse of their day once they’ve been fed and exercised! PLAY TALKING GAMES At the dinner table everyone takes turns answering “I was glad today because…..” and “I was sad today because…..” GIVE YOUR CHILD SPECIAL ONE-TO-ONE TIME

Wee wild sparks outdoor nursery

runching through frosted leaves, cracking ice, spotting red squirrels and warming snacks on the campfire; this is just some of what’s been going on at Wee Wild Sparks this winter. Its been a jam packed year since we opened our invisible doors now; we’ve witnessed the full cycle of seasons, received our first Care Inspectorate report, built a deluxe new compost toilet and supported 12 children to grow and learn amidst the trees. "My grandson has really grown in confidence. He has been learning

about so many new things which he could only learn about when attending an outdoor provision." Says Wendy, whose 4 year old Grandson attends. Children learn through interacting with the environment through the changing seasons, supported by experienced staff who provide nurturing care and stimulating learning experiences. Places currently available Mondays and Tuesdays. www.wildsparks. co.uk/outdoor-nursery. ‘Supported by Rural Perth & Kinross LEADER’ 

Kilgraston Open Day

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It could be as simple as preparing a meal. These are times when easy conversations occur. USE 'REFLECTIVE LISTENING' Instead of “Are you worried about your test?” try “Lots of kids your age get worried about tests.” BE READY AND AVAILABLE TO LISTEN When your child wants to speak, put the device down and listen fully to them. TRY COMMUNICATING WITHOUT WORDS. Many children prefer to reconnect with a hug, by playing a game or even rough housing. Avoid Face-to-Face Interrogations. You might do better in situations where you’re not face-to-face like in the car. LISTEN BEFORE YOU TALK Sometimes your child will drop hints without your asking, like “We planted seeds today. These are perfect openings to talk together about their day. 

A leading independent boarding and day school for girls aged 5 - 18

Whole School Open Day Saturday 3rd February 2018 11am - 2pm

ilgraston is a leading independent school which offers a world-class education that is both academic and personal for girls aged 5 to 18. Set in 54 acres of stunning parkland, Kilgraston offers security and space to grow and develop while providing a tranquil environment for the girls to concentrate without distraction. Offering day and boarding education, Kilgraston has something to inspire every young woman. We are a school with traditional values but with a modern and forward-looking perspective on education. Education is not just about exam success; developing interest and talents, nurturing an understanding of different cultures, and emphasising our personal responsibility as global citizens are vital. As such, a Kilgraston girl benefits from a wealth of opportunities to extend and enrich her educational experience. We offer over 50 extra-curricular activities, and enjoy modern, state of the art facilities including a Science Centre, Sixth Form Study Centre, excellent boarding accommodation, 25m swimming pool, all-weather astro-turf pitches and Scotland’s only school equestrian centre.  Families are invited to attend Kilgraston’s first open day of the academic year on Saturday 3rd February, 2018 between 11am and 2pm. To register, please email admissions@kilgraston.com

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BUS ROUTES COVERING

BLAIRGOWRIE, CRIEFF, CUPAR, DOLLAR, KINROSS, PERTH AND PITLOCHRY.

www.kilgraston.com

admissions@kilgraston.com / 01738 812 257 Kilgraston School, Bridge of Earn, Perth, PH2 9BQ

Families Fife 7

FAMILY HEALTH & WELL-BEING

BOOST YOUR MOOD WITH FOOD!

By Christine Bailey

any people may feel sad or down during the winter months, when the days are shorter and temperatures drop. For some people, including children, this low mood can be ongoing. The good news is that research reveals there’s a direct link between what we eat and how we feel, so changing our diet and lifestyle can have a profound effect on our mood. Fortunately, there are many foods and nutrients that can put a smile on your face and make you and your family feel great. Here are my recommendations for top nutrients, foods and tips to boost your mood. ÊTop Ê up on Vitamin D Vitamin D is the reason we love the sunlight as this is the primary source for this essential nutrient. During the winter months it can be difficult to get sufficient amounts, so it's worth checking your levels (home spot skin prick tests are available online) and supplementing as needed. Aside from sunlight, you can get

some vitamin D from oily fish, butter, eggs and mushrooms. ÊChoose Ê Healthy Fats Oily fish (e.g salmon, trout, sardines, mackerel) is one of the best foods for both your mood and brain health. It’s a great source of omega 3 fats which help optimize brain function and production of neurotransmitters, including feel good serotonin. Aim for 2 to 3 portions of oily fish each week. Vegetarian sources of omega 3 fats include flaxseed, chia, pumpkin seeds and walnuts. ÊGet Ê Your Bs B vitamins are particularly important for brain health and mood. B12 makes you sleep better and feel more balanced. Good sources of B12 include shellfish, fish, beef, liver and eggs. Vegans should eat plenty of nutritional yeast and B12-fortified products such as dairy free milks. Folate is another mood booster as it helps make our neurotransmitters affecting how we feel. Great sources include spinach, kale, black beans, black-eyed peas and lentils.

LACK OF SLEEP DAMAGING FOR CHILDREN

ore than a third of primary school children are failing to get sufficient sleep, according to new research.

The study has linked poor sleep with difficulties in paying attention in class, keeping up with school work, forgetfulness and absenteeism. The research, carried out by the University of Leeds has shown that despite the NHS recommendation of 10 hours, 36 per cent of primary age children get eight hours of sleep or less per night. Even more worryingly, 15 per cent get less than seven hours. The researchers found links between poor sleep and children having access to mobile phones or computer devices in their bedrooms. They said parents should consider removing

8 Families Fife

technology from their children’s bedrooms. The researchers further claim that where parents are able to encourage children to not have technology in the bedroom at all seep outcomes are much better. Other factors contributing to poor sleep were poor parental sleep patterns and lack of routine. More information on the study can be found at www.leeds.ac.uk

ÊYogurt Ê and Kefir Probiotic rich foods like yoghurt and kefir are “a must” for a healthy brain. Packed with beneficial bacteria, researchers have found probiotics can help fight depression and anxiety. It is thought that bacteria may decrease inflammation in the body and increase levels of tryptophan, the amino acid needed to make serotonin. ÊPump Ê Up the Iron Iron is especially important for your child's brain development. In fact, studies have shown that low iron affects cognitive function, energy levels and mood. Aim to include some lean red meat, dark chicken meat, duck, seafood, lentils and leafy greens. ÊBalance Ê Blood Sugar with Fibre Highs and lows in blood sugar through the day are a common reason for changes in mood. Small children are particularly sensitive and typically require regular meals and snacks throughout the day. To keep blood sugar balanced always include: protein, healthy fats and slow releasing carbohydrates rich in fibre at each meal. Berries, vegetables, oats, beans, nuts and seeds are useful sources of fibre. ÊDe-Stress Ê with Magnesium When we feel stressed our bodies require sufficient magnesium which is often low in our

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The Busy Mum’s Skincare Regime By Joanne Evans

he rush of getting your family out of the door in the morning is enough of a reason to want to skip a skincare routine. Likewise, at night you may be just too tired to bother about your skin, which can result in less than effective cleansing, if at all. A good skincare regime is important if you want your skin to remain healthy, but the good news is it needn’t waste lots of the time you don’t have!

Before embarking on a routine, take a look at the skincare products you are using and make sure their ingredients are right for your skin type. The Skin Matters App (0.99 App Store) lets you type in ingredients and will give you a layman’s explanation about the ingredient and which skin type it suits.

MORNING

Cleanse A morning cleanse rids oils your skin’s sebaceous glands were producing while you slept. Use a facial wash and warm water to rejuvenate your pores and give you skin the energy boost it needs. Look for ingredients such as tea tree or salicylic acid if your skin is congested.

diets. Magnesium helps you relax, helping to alleviate depression and anxiety. Find it in leafy greens, oats, salmon, beans, sunflower seeds and blackstrap molasses. ÊInclude Ê Tryptophan Rich Foods Tryptophan is an amino acids found in many foods which the body uses to make serotonin. Foods high in protein, iron, riboflavin, and vitamin B-6 which are also essential nutrients required to make serotonin contain large amounts of this amino acid. Good food sources include poultry, oats, banana, salmon, sesame seeds, dairy products and red meat. The best way to boost serotonin production is to include a little carbohydrate at the same time. So a banana with yoghurt would be a great mood boosting snack. ÊExercise Ê Getting outdoors and exercising is an effective natural way to boost mood. Exercise has been shown to increase serotonin and dopamine levels - two important neurotransmitters known to improve our sense of wellbeing.

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up the dirt and grime of the day, not to mention what is left of your make up. A cleanser will effectively remove excess oils, as well as hard to remove make up that can block pores if left on. Exfoliate Thankfully this step is only necessary 2 or 3 times a week and can be skipped otherwise. Exfoliation removes dry and dead cells from the surface of your skin and can also allow pores to decrease in size. It’s best to exfoliate in the evening in case your skin has some redness afterwards. Again, you can find multi-tasking products such as Nip & Fab, glycolic fix pads that cleanse and exfoliate. Use a Face Mask you can Sleep In Hydration and regeneration is essential in your night time formula. There are some great face masks that replenish your skin whilst you sleep, such as Liz Earle Super Hydrating Mask. Alternatively, opt for a really hydrating facial oil such as Rose Hip Oil Haling and Repairing. Joanne Evans is a leading facialist and ingredients specialist. For more information, visit www.skin-matters.co.uk

Moisturise with SPF protection Combining the need for moisture and sun protection in one cuts down on precious time it takes to apply products. A natural-looking healthy glow can be achieved with the right moisturiser and most can be worn alone or under makeup. Look for multi-tasking products such as blemish balms or tinted moisturisers such as Lycogel that covers, moisturises and treats or Murad SPF 50 that tints and protects.

EVENING

Cleanse Try not to go to bed without washing your face. Even if it doesn’t look dirty, it will have picked

ÊDark Ê Chocolate Another reason to eat a little chocolate - just make sure it's the dark variety! There are over 300 naturally-occurring chemicals in chocolate, and some of them can affect the human brain via the release of particular neurotransmitters which affect how we think and feel. For example, phenylethylamine is sometimes called “the love drug”, because it arouses feelings similar to those that occur when one is in love. Tryptophan is also found in chocolate

and causes the release of the feel good neurotransmitter serotonin. A recent study found that eating 40g (just an ounce and a half) of dark chocolate daily for two weeks reduced levels of stress hormones in highly stressed, anxious individuals. The researchers discovered that compounds in dark chocolate affected our beneficial gut bacteria which changed the metabolism of stress hormones reducing overall anxiety levels. Christine Bailey is a Nutritionist, Chef and author of a new book entitled 'The Brain Boost Diet Plan.’ The book can be purchased at https:// www.amazon.co.uk/Brain-Boost-Diet-Planoptimise/dp/1848993390

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FAMILY HEALTH & WELL-BEING

Winter health woes D

uring wintertime some health problems like colds, asthma and sore throats are triggered or worsened by cold weather. Here’s how to cope with winter illnesses.

COLDS It may sound simple but you can prevent colds by washing your hands regularly. This destroys the bugs you have picked up from touching objects and surfaces used by other people. Also remember to make sure household items like cups, glasses and towels are clean, especially if someone in your family has a cold. Use disposable tissues instead of handkerchiefs and make sure you cover your mouth and nose when you cough or sneeze. Make sure you dispose of the tissue as soon as possible, don’t leave it hanging around in a pocket or up a sleeve. You can also provide your child with antibacterial hand gel, which they can have in their pencil case or school bag, so they can keep their hands clean during lesson times. FLU Flu can kill vulnerable people. The over65s, pregnant women and people with longterm health conditions are the most vulnerable. The best way to avoid flu is to have the flu jab or flu nasal spray, which is for children aged 2 to 17. The vaccine gives good protection against flu and lasts one year. If you are in a high-risk group make sure you visit your GP.

SORE THROATS Sore throats are more common in the winter months, usually because of a viral infection. A traditional remedy that can relieve the symptoms of a sore throat is gargling warm, salty water. Dissolve a teaspoon of salt in partcooled boiled water and then gargle.

By Claire Winter

ASTHMA Cold air often triggers asthmatic symptoms, like wheezing and shortness of breath. Asthmatics should be particularly careful during the winter months. If you do go out on cold days, wear a scarf loosely tied over your mouth and nose. Also, make sure you take your medication regularly and have your inhaler close by.

NOROVIRUS The Norovirus also known as the ‘winter vomiting bug’ is a very infectious stomach bug. It can occur all year round but is common in schools, hospitals and care homes during the winter. It isn’t pleasant but is usually over in a few days. When people are ill with vomiting and diarrhoea it's important to drink plenty of fluids to prevent dehydration. Young children and the elderly are particularly at risk. Drinking oral rehydration fluids (available at pharmacies) also helps reduce the risk of dehydration. You should also think about your diet during the winter months. Janet Padfield, nutrition expert from Apples To Zinc (applestozinc.co.uk) says, "What we eat can really help or hinder our ability to stay well over the winter months. Try eating a rainbow of fruits and vegetables each day (think 1 green, 1 purple, 1 red, 1 yellow, 1 orange, etc.) as this will provide you with a broad range of nutrients, which may strengthen your immune system and ward off coughs and colds. “Drinking water is vital too as the immune system needs to be well hydrated in order to function properly. Cutting back on sugary foods and drinks may also help. Did you know that sugar blocks the immune cells that fight bacteria? “Lastly, don't forget a vitamin D3 supplement. We get vitamin D from the

hen your child has a fever it can be quite worrying. Claire Street, a specialist paediatric nurse, who runs the first aid training business Child Matters (child-matters.co.uk), gives her tips on how handle fever.

HOW TO DEAL WITH A FEVER 10 Families Fife

Rest assured that fever is a natural response to common viral and bacterial infections and rarely causes any harm. Some children are prone to febrile convulsions or fits, but these are seldom serious, not caused by the fever itself, and most will grow out of them. However, there are times when a child with a fever should be checked by a medical professional. • If a child under three months has a temperature over 38 degrees centigrade. • If a child between three and six months has a temperature over 39 degrees. • If the fever lasts longer than five days or if there are other signs of serious illness.

sunshine and it's very important for the immune system. You should take it in supplement form, from October to April." If you are concerned about your child, make sure you seek medical attention. Claire Street, a specialist paediatric nurse who runs Child Matters, a first aid training business (child-matters.co.uk), says you need to trust your instincts. “There is no one specific sign or symptom that 100% predicts serious illness. That's why it's important to look at the whole picture and seek help if you're worried. However, always trust your gut instinct, as you know your child better than anyone else. If you're concerned, then get your child checked and always go back if they're not getting better. You can get help by seeing your family GP, contacting an advice service like NHS111, or visiting A&E if it is an emergency. “As A&E waiting times reach their worst levels since records began 15 years ago, new research shows more than a third (34.1 per cent) of patients admitted themselves simply because they were, “worried and didn’t know what to do. “The most common ways to help you get the best treatment is to have clear information of the appropriate services available to you and getting valuable first aid education. This will help people access the right type of care at the right point in time – which could ease some of the pressure on A&E, and reduce patient suffering.” 

To make your child comfortable make sure they aren't over-dressed, offer them cool drinks, and use paracetamol or ibuprofen. Any sick child with a rash that is spreading and not fading on pressure should be checked urgently. Any child who isn't taking in enough fluid, possibly because they can't keep it down, or is losing too much fluid, such as through diarrhoea, is at risk of dehydration. Signs of dehydration include: •Lethargy (extreme tiredness) • Dry mouth •Less tears • Sunken eyes • Not passing much urine Treatment involves rehydration. My top tip for rehydrating children is to use water-based juices or squash, jelly and ice-lollies. Making ice-lollies from oral rehydration solution is a great way to ensure they have it! 

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PARENT TO PARENT Claire Gardner lives in Cellardyke, Anstruther and has two children Ellen (12), and Catriona (6). WHY YOU LIKE LIVING WHERE YOU DO? We live in Cellardyke, Anstruther. Always living in the Anstruther area, we love the close knit community feel, the stunning beaches, countryside and all local amenities are within walking distance such as schools, shops, clubs and classes. My eldest Ellen, enjoys visiting the local parks with her friends. FAVOURITE SHOP: H&M in St Andrews is a favourite shop of ours that we can all benefit from in the family. They have a great selection of children’s and adults clothes. I find the items on trend and at a great price. FAVOURITE PARK: Craigton Park has always been a family favourite over the years. We enjoy taking a picnic in the summer months and they have great parking facilities, and everything the kids enjoy such as trampolines and crazy golf, not to forget ice-cream! We recommend visiting at all times of the year as they hold events from Easter throughout to Christmas with something for everyone. FAVOURITE CHILDREN’S CLUB/CLASS: The Ceramic Café in Anstruther is a popular choice as it gives us a chance to meet up with friends for a spot of lunch and painting for the kids to keep them entertained. Good coffee and cakes deals available too. FAVOURITE DAY OUT: It would have to be a day on Billow Ness Beach located near Anstruther Wester just past the golf

club house/ Rockies restaurant. It is a lovely quiet and secluded area and great for a quiet walk.

currently enjoys reading the latest bloggers books.

FAVOURITE CHILD FRIENDLY RESTAURANT: Firm family favourite of locals and tourists alike, Anstruther Fish Bar & Restaurant is very family friendly and has the best selection of ice creams and sweets for that after dinner treat. The Waterfront restaurant is also another favourite of ours as it has a great choice of food, the kids will always find something to choose and they provide activity sheets to keep the kids amused which can be very helpful!

MOST EMBARRASSING MOMENT: When Ellen was three, we were shopping and I was in the changing rooms for a bra fitting and Ellen decided to open up the curtain at the wrong moment and everyone got a view that I’d rather they hadn’t! Needless to say some form of entertainment was needed for any subsequent shopping trips!

NO PARENT SHOULD BE WITHOUT: Alcohol for a Friday night! No parent should be without a chilled bottle of wine (and bar of chocolate) to relax with and enjoy once the kids go to bed! MOST LOVED CHILDREN’S BOOK: Catriona loves the Katie Morag book series from Mairi Hedderwick. She loves reading them over and over again to find out what Katie Morag gets up to in her exciting adventures. Ellen

FAVOURITE HOLIDAY SPOT: We usually visit Center Parcs in Whinfell regularly and this year we also visited World Disney Resort Florida in April. The magical Disney experience was had by all in the family. Our favourite park was the Magical Kingdom and we loved all the rides including the Seven Dwarfs Mine Train. Food is quite expensive but we used the Disney dining Plan which kept us filled and had lots of snacks left over at the end. Universal Studios is well worth a visit too but has less for much younger children. I can’t wait to go back again soon. 

Party with Activity Delivered

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tailored birthday parties that are completely written and designed for your dream party. From start to finish we design a storyline, challenges and objectives that integrate our current parties but in a whole new way! This can be tailored round a particular location or your home and we can also offer a storyline that can run throughout the year for your whole family, developing chapters and at the end, the coolest ending ever!  Check us out on Facebook and Instagram! www.ActivityDelivered.com

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Families Fife 11

CLUBS & CLASSES

February Woodland Club, Fife • Wednesday 14th to Friday 16th February 2018- Cambo, nr Crail, Early Bird Discount - 31st January • A chance to build a den, light a fire, use tools, play games, watch wildlife and more. Come and have fun. • Early Bird Discount - £66 for 3 days if booked by closing date above. (T&C.s apply). • After closing date - £81 for 3 days. Single days and sibling discount available. • Age 6 to 12yrs. 10:00am - 4:00pm • Fully insured, disclosed qualified experienced Forest School leader • Booking essential. Contact: chris. childe_education@yahoo.co.uk • Tel: (01337) 830621, Mob: (07587) 893190.

Winter Clubs and Classes

ith the nights closing in and the temperature dropping, the idea of sending your child out on to the football pitch, tennis court or athletics track is not an attractive one. But active after school activities offer children great developmental benefits including:

Better Health and Fitness According to the National Association of Sport and Physical Education, kids aged 5-12 should exercise for at least 60 minutes of each day, and this figure shouldn’t be ignored just because it’s cold outside.

Improved Academic Performance Research has found that children from disadvantaged background who participate in after-school clubs get better results at age 11 than their peers.

Stress Relief Exercise helps to relieve stress built up by homework, exams and peer pressures. As parents, we are responsible for setting up opportunities for our children to keep active during winter months.

Enhanced Socialisation Skills Making friends with children from outside their school allows children to broaden their social experience, whilst extra-curricular activities at school give children the chance to enjoy a different type of social experience with their school friends and other children in their class.

So here are our ideas for keeping your restless young one on the go – and the good news is you don’t have to force them (or you!) outside:

Unlock your child’s potential with our expertly led singing, dancing and acting classes for 4 -18 year olds.

Find out more today: stagecoach.co.uk/perth perth@stagecoach.co.uk 0800 169 4580

Stagecoach Performing Arts is the trading name of Stagecoach Theatre Arts Limited. Stagecoach Theatre Arts schools are operated under franchise and are independently owned by their Principals. Stagecoach and Creative Courage For Life are registered trademarks of Stagecoach Theatre Arts Limited.

12 Families Fife

Creative Courage For Life

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Trampoline Clubs and Parks These are popping up all over the country and classes are fun and social. The UK now has over 190 trampoline parks and most offer kids a safe environment to cut loose as well lessons and classes for children from as young as toddlers upwards. Indoor Rock Climbing This activity is also growing in popularity across the country with a centre likely to be very close to you. Even the NHS recommends it as an activity that provides unique physical and mental benefits whilst at the same time catering for all ages, fitness levels and abilities. To find a centre visit www.thebmc.co.uk. Girl Guides and Scouting Scouting and Girl Guides are experiencing an unprecedented surge in popularity. Why? Because they offer an antidote to the modern world with adventure being at the heart of everything they do. From as young as 6, children can get involved in learning outdoor skills and undertaking leadership qualifications, as well as enjoying camps and residential experiences.

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However, waiting lists can be long so act quickly! To register interest visit www.girlguiding.org.uk or www.scouts.org.uk Ice Rinks/Snow Slopes Local snow slopes and ice rinks are great places to get kids active during the winter and offer kids the opportunity to try tobogganing, skiing or snowboarding, or get a pair of skates on. There are indoor and outdoor rinks and centres, depending on how you feel about braving the cold or damp weather. Kirkcaldy Ice Rink is open 7 days. Indoor Sports You can access indoor classes for most outdoors sports such as football, cricket and tennis at leisure centres or school recreation halls. Likewise for toddlers and pre-schoolers, multisport and ball skills classes are often run inside during winter. How Many is Too Much? Whilst clubs and classes are important for children, be careful how many activities you sign your child up for. Some require significant time commitment. For example, joining a swimming class can involve two or more weekly training sessions, as well as competitions. Are you and your child up for that? What else will suffer or be sacrificed? If your child’s opportunity to have unstructured time for play will go by the wayside, then this is probably not a good thing. Children these days have much more structured lives than ever before and already often have less unstructured play time that previous generations. Research indicates that unstructured play with minimal adult supervision helps children to learn important social skills, use their imagination, concentrate and be more self-directed. 

Fresh Air I

f you do opt for indoor class and club options for your child during winter, try to get them some regular fresh air at weekends when time and weather permit.

Consider heading to the countryside or a beach (even at the darkest time of year), where you can breathe different air and be closer to nature. You don’t have to organise a full itinerary and it doesn’t have to cost much either. Simple games like running races on a beach or climbing a tree can be exhilarating for children after a week cooped up at school, and being outside is both refreshing and invigorating for everyone and will improve everyone’s mood! The National Trust offers loads of activities at their sites across the UK including treasure hunts, nature trails, and even horse rides. The Woodland Trust has great expanses of woodland which are ripe for families to explore and provide a great natural habitat for nature walks. Some are very ancient and provide a great historical backdrop of legend and myth. It’s also worth checking out The Wild Network brings together thousands of people and groups across the UK to share the simple goal of getting children back in touch with nature.  www.nationaltrust.org.uk www.woodlandtrust. org.uk www.thewildnetwork.com (Name check for local parks or woodlands if you wish)

Families Fife 13

OUT & ABOUT

JANUARY/FEBRUARY 2018

JANUARY 3 – 5 JANUARY

New Year Woodland Club 10am – 4pm, A chance to build a den, light a fire, use tools, play games, watch wildlife and more. Come and have fun. Ages 6-12 years and costs £81 for 3 days but single days and sibling discounts available, Fully insured, disclosed qualified experienced Forest School Leader. Booking essential contact chris.childeeducation@yahoo.co.uk, 01337 830621, 07587 893190, Cambo, Near Crail 6 JANUARY

St Andrews Farmers Market 9am – 1pm, Argyle Street Car Park, St Andrews The Glasgow Boys – Fun for All, 9.30am – 12 noon, Familiy friendly activities around this exhibition of works from the Glasgow School. There are hands on activities in the Activity Room and free Gallery Explorers backpacks to borrow – full of fun activities for children to do with their family and friends. Kirkcaldy Galleries, Abbotshall Road, Kirkcaldy, KY1 1YG Call 0345 155 0000 10 JANUARY

Nature Tots: Footprints 10am – 11.30am, Come along with your budding wildlife adventurers for a journey through the seasons. This popular monthly event for families with children aged under 5 starts with a story and is packed with creative ideas and surprises; getting you outside and playing in nature. Please dress for the weather – pack your wellies! Booking essential, RSPB members £3, non members £6 (per family) RSPB Vane Farm, Kinross, KY13 9LX 13 JANUARY

Dunfermline Farmers Market 9am – 1pm, Dobbies Garden Centre, Dunfermline Saturday Club – Children only 9.30am – 10.30am, A martial arts class for children, Jubilee Centre, 14 Dunrobin Road, Glenrothes, KY7 4SH

NCT

West & Central Fife branch has recently started to offer Baby & First Aid Courses in conjunction with the British Red Cross for babies and children. The courses cover what to do if your baby or child is unconscious, choking, bleeding, burned or has a raised temperature and also allows parents to learn and practice CPR. If you would like more information or would like to attend the next course please contact Rachel at Rachel_emma@btinternet.com

welcoming cup of tea and biscuit for the adults, 3Bs is a lovely group to make new friends and share experiences. No need to book, just turn up every Tuesday to Gillespie Church Hall, Chapel Street, Dunfermline, KY12 7AW. We ask for a £2 donation to help cover costs. 20 JANUARY

Cupar Farmers Market 9am – 1pm, Crossgates, Cupar Spanish Class for 5-7 years, 10.45am – 11.30am, Children learn the Spanish language whilst having fun. Torbain Church, Lindores Drive, Kirkcaldy, KY2 6PS 27 JANUARY

Early Stages classes 9.30am – 11am, Early stages classes run alongside the main Stagecoach schools, where young people learn skills in each of the three Musical Theatre disciplines of singing, dancing and drama, so it is an easy step when it is time to transfer to the next stage, Block booking standard price £151.25 & 2 week trial £25, Perth High School, Oakbank Road, Perth, PH1 1HB www.stagecoach.co.uk/perth 0800 169 4580 Main Stages classes 10am – 1pm, Main stages classes are split in three age appropriate groups, where young people learn new skills in each of the complementary Musical Theatre disciplines of singing, dancing and drama. We nurture the shy and apprehensive, until they find their feet and voice, whilst at the same time developing and channelling those with bundles of talent, confidence and energy. We believe in the potential of every child! Block booking standard price £302.50, sibling £151.25 and 2 week trial £50, Perth High School, Oakbank Road, Perth, PH1 1HB. 16 JANUARY

Kirkcaldy Farmers Market 9am – 1pm, Town Square, Wemyssfield, Kirkcaldy Big Garden Birdwatch 10am – 12 noon, Bird ringing – see wild birds up close as the Tayside ringing group demonstrates the art of ringing – a technique that gives us an insight into the lives of our favourite garden bird species. Also find out how you can take part in the world’s largest garden wildlife survey at home (drop into our visitor centre any time between 10am – 5pm). No need to book, just drop in. RSPB Loch Leven, Vane Farm, Kinross.

FEBRUARY 3 FEBRUARY

St Andrews Farmers Market 9am – 1pm, Argyle Street Car Park, St Andrews Perth Farmers Market 9am - 2pm, King Edward Street, Perth, PH1 5UT 4 FEBRUARY

Mum2Mum market 10.30am – 12.30pm, Admission £2 on the door (2 for 1 voucher available on website), kids free, and free admission for the last half hour of sale. Kirkton Community Centre, Kirkton Community Campus, Derwent Avenue, Dundee, DD3 0AX 10 FEBRUARY

Dunfermline Farmer Market 9am – 1pm, Dobbies Garden Centre, Dunfermline

Wee Wild Sparks Outdoor Nursery

Quality care, play and learning in a beautiful, natural setting, for ages 3-7

Inspiring play and learning experiences in line with Curriculum for Excellence Nurturing children’s independence, resilience and nature connection Registered with Care Inspectorate Near Coupar Angus, Perthshire

E N RO L LIN G N OW! office@wildsparks.co.uk ‘Supported by Rural Perth & Kinross LEADER Programme 2014-2020: The European Agricultural Fund for Rural Development: Europe investing in rural areas’

www.wildsparks.co.uk/nursery

14 Families Fife

14 FEBRUARY

To advertise call Deborah on 07710 151 516

Nature Tots: Ducks 10am – 11.30am, Come along with your budding wildlife adventurers for a journey through the seasons. This popular monthly event for families with children aged under 5 starts with a story and is packed with creative ideas and surprises; getting you outside and playing in nature. Please dress for the weather – pack your wellies! Booking essential, RSPB members £3, non members £6 (per family) RSPB Vane Farm, Kinross, KY13 9LX

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www.familiesonline.co.uk young inventor Monty as he creates a whole world of whacky inventions and incredible monsters, but he has a problem, now he has made them all, what is he going to do with them? Adam Smith Theatre, Kirkcaldy. 27 FEBRUARY

14 – 16 FEBRUARY

February Woodland Club 10am – 4pm, A chance to build a den, light a fire, use tools, play games, watch wildlife and more. Come and have fun. Ages 6-12 years and costs £81 for 3 days but single days and sibling discounts available, Fully insured, disclosed qualified experienced Forest School Leader. Booking essential contact chris.childe-education@ yahoo.co.uk, 01337 830621, 07587 893190, Cambo, Near Crail Early bird discount £66 for 3 days if booked before 31st January 2017.

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17 FEBRUARY

3Bs (Bumps, Babies and Beyond) 10.30am – 11.30am, Welcomes parents and parents to come along to meet every Tuesday. With lots of toys to keep energetic toddlers amused and a lovely soft baby area plus a welcoming cup of tea and biscuit for the adults, 3Bs is a lovely group to make new friends and share experiences. No need to book, just turn up every Tuesday to Gillespie Church Hall, Chapel Street, Dunfermline, KY12 7AW. We ask for a £2 donation to help cover costs.

Cupar Farmers Market 9am – 1pm, Crossgates, Cupar 24 FEBRUARY

Kirkcaldy Farmers Market 9am – 1pm, Wemyssfield, Kirkcaldy

Keep up to date with what’s on locally facebook/familiesfife

18 FEBRUARY

Monstersaurus! 11.30am and 2.30pm, Brand new show from the creators of Aliens Love Underpants – follow the

Whilst every care has been taken to compile the Out and About section with accuracy, please remember to check with the venue before making plans to avoid any disappointment as Families magazine is put together weeks in advance of actual publication.

Families Fife 15

The Fife Pilgrim Way

Discover Scotland's Pilgrim Kingdom

fifecoastandcountrysidetrust.co.uk A NEW AND INSPIRING LONG-DISTANCE ROUTE