FOXBURY GAZETTE EDITION 5, May 20th 2020

In this edition: This is the fifth edition of the Gazette so I would like to start with a

reminder of our 5 Rs of Wellbeing, as well as “looking” at how we can

look after our eyes, use eye contact as part of communication, and

look after our own wellbeing. As it is Mental Health Awareness week, we

are also thinking about kindness. I hope that you are all keeping safe

and well, and that you are looking forward to the half term break.

Remember – keep in touch and let us know what you are up to!

Mrs Bilsby

• Enjoy the

Sunshine

• Chaplain’s

Chat

• Counsellor’s

Corner

• Mental Health

Awareness

Week

• Wordwheel

• Wordsearch

• Anti-bullying

Ambassador’s

Report

• Look into my

Eyes

• Who’s looking

at you quiz

• Let your eyes

do the talking

• Crossword

• Screentime

Safety

• Sudoku

• Chezza’s

Carrot

Recipes

• Look inside

yourself

• Happy Talking

• Pilates

• First Aid

advice

• How to get

Help!

• Edition 4

Answers

The 5 Rs of Wellbeing When we think about the Wellbeing curriculum at Eltham College, we think

about the 5 Rs to remember the different areas that topics that we cover fit

into. Over the last four editions of the Foxbury Gazette, we have explored

ideas that fit into each of the 5 Rs. In this edition, look out for the tags to show

you which part of the 5 Rs the articles are referring too. Thinking about the 5 Rs

in our daily life is an important way to gain perspective on our priorities, and to

ensure that our actions are based upon thought and reflection. Even though

we continue to face challenges on a daily basis, by considering our choices

carefully, we can maintain a balance that will preserve our mental, and

physical wellbeing.

Enjoy the Sunshine

We have been very lucky that we have

been able to enjoy lots of sunny days

whilst we have been in lockdown. One

of the greatest health benefits of

sunshine is its power to improve our

immune system. Sunshine increases the

number of white blood cells and

promotes the production of gamma

globulin. It also helps increase red

blood cells oxygen carrying capacity.

Staying Safe in the Sun Sunburn increases your risk of skin cancer. Sunburn does not just happen on holiday. You can

burn in the UK, even when it's cloudy. There's no safe or healthy way to get a tan. A tan does not

protect your skin from the sun's harmful effects. You should aim to strike a balance between

protecting yourself from the sun and getting enough vitamin D from sunlight.

Sun safety tips

Make sure you:

❖ spend time in the shade between 11am

and 3pm which is when the sun is

hottest

❖ make sure you never burn

❖ cover up with suitable clothing and

sunglasses

❖ take extra care with children

❖ use at least factor 30 sunscreen

Clothing and sunglasses

Wear clothes and sunglasses that provide sun

protection, such as:

❖ a wide-brimmed hat that shades the

face, neck and ears

❖ a long-sleeved top

❖ trousers or long skirts in close-weave

fabrics that do not allow sunlight

through

❖ sunglasses with wraparound lenses or

wide arms with the CE Mark and British

Standard Mark 12312-1:2013 E

Chaplain’s Chat The ECCE groups, ably led by a bunch of energetic sixth

formers, have been going through the letter of Ephesians this

year and, as it happens, last week reached this verse: submit

yourselves to one another out of reverence for Christ (Eph

5:21). As we discussed this, it became clear that respect is a

thoroughly Christian virtue...embodied by the Lord Jesus and

called for in all Christian behaviour. It boils down very simply

to this verse - do you submit yourself to others, i.e. do you put

them first? The more we discussed it, the more we realised

that most, if not all of society's ills would be solved by this

simple command being put into practise - if everyone

thought of their neighbour above themselves, there would

be no more theft, no more dishonesty, no more

cheating...what a society that would be! Judeo-Christian

societies have always believed radically in the dignity of

every human being, that every person deserves respect

because everyone is made in God's image and God sent his

son to die for anyone - from the poorest to the richest. Such

is the foundation of Eltham College and such, I pray, will be

this current generation of Elthamians.

Counsellor’s Corner – Loneliness and Connection In this issue, I want to talk about loneliness and connection, two things which I think are

particularly important to pay attention to during this time of imposed isolation. A lot of us are

physically disconnected from friends and loved ones. We might also be worried about others -

elderly grandparents who may be alone and we may be worried that they are feeling lonely.

But because we are isolated, does that

necessarily make us lonely? Dr Vivek Murthy, in

his book ‘Together’ says not, that it is more

about the quality of the connections we have

with ourselves and those around us. He places

loneliness into three different categories:

1 – Emotional and intimate loneliness: a need

for a close and trusting friendship or bond with

another person.

2 – Social loneliness: the need for quality

friendships, social companionship and support.

3 – Collective loneliness: the need for a

community or network of people who share

your interests and sense of purpose.

Dr Murthy says that even though we may feel

connected in one area of our life, we can still

feel lonely if all three of these areas of need

aren’t being met. So, we may for instance feel

close with our families but still have a strong

need to connect with our friends. Perhaps have

a think about these three areas of your own life,

and which areas might not feel fulfilled?

Loneliness can be a difficult thing to talk about – there can be a lot of stigma around it, and by

admitting this feeling to ourselves or others, we might feel like we are admitting to not being

likeable in some way. In reality, this feeling is a natural part of our evolution. In the past, when

humans were hunter-gatherers, to be separated from the tribe would have meant a very real

threat to our survival: meaning we would be more likely to get attacked by a predator or have

less access to food. As such, our natural response to being separated or left out from the crowd

can leave us feeling very vulnerable. Dr Murthy thinks that the antidote to loneliness can be

found in two ways: by building trusting relationships with others, and by focussing on our own

personal sense of value and worth.

Tips to help build relationships with others & ourselves:

- In your interactions with others, think about

how you feel when you come away. What leaves

you feeling good about yourself, and what can

leave you feeling drained. Why do you think this is?

Notice what makes you feel good, such as being

listened to and being understood. Remember this

can work both ways in an interaction and you can

do this for others too.

- Remember that when connecting on social

media, that there are no visual clues such as facial

expressions, body language or tone of voice. This

will inhibit our connection and sense of empathy

toward the other person and lead us more quickly

to arguments and ‘toxic’ exchanges.

- Remember that everybody has

something loveable about them, and

something they are scared about. When

we remember this, it can help us to feel

less hostility to someone we may otherwise

be angry with, or perhaps even feel

jealous of.

- We are often taught by society that

success is linked to money, power or

reputation. However, evidence shows that

our true sense of value is much more

intrinsic than this and is more closely linked

with our ability to give and receive love.

Think about your own conditions of worth,

and journal what this brings up.

Remember, loneliness can give rise to feelings of shame. But research shows that shame and

empathy cannot co-exist. So if you need to, reach out to someone trustworthy who you know

will not judge you or jump to conclusions when you talk to them. Stay safe, Jess

Mental Health Awareness Week – Kindness Matters This week it is Mental Health Awareness week, and the theme is “Kindness Matters”. In this article

Mark Rowland from the Mental Health Foundation explains what we mean by kindness, and how

we can show kindness through our actions.

You may recognise the expression “it is better to give than receive”, but did you know this is

backed up by research?  People who are kind and compassionate see clear benefits to

their wellbeing and happiness. They may even live longer. Kindness can also help reduce stress

and improve our emotional wellbeing. We all have so much going on in our lives -

 including competing strains and stresses – not to mention the current coronavirus pandemic. This

can see kindness pushed to one side, in favour of what is urgent or trending now.  

It can be easy to signal kindness by posting online and following a trend, but harder to commit to

kindness in our daily words and actions.

But if we take the time to be kind to other people, we can reap the emotional dividends. It

can really make a difference and especially for people who are vulnerable or struggling.  

Now is the time to re-imagine a kinder society that better protects our mental health.

Kindness could be built into business decisions, government policy and official systems in a way

that supports everyone’s mental health and also reduces discrimination and inequality.-But that

can start by individual commitments to showing kindness in our words and our actions. 

We have written this guide to show the positive impact helping others can have on your own

mental health, including some tips and suggestions to inspire you.  

So, take a few minutes, have a read and think about doing something kind for a friend or a

stranger today. 

What do we mean by kindness?  Kindness is choosing to do something that helps others or

yourself, motivated by genuine warm feelings.   Kindness,

or doing good, often means putting other people’s needs

before our own. It could be by giving up our seat on a bus

to someone who might need it more or offering to make a

cup of tea for someone at work.  Evidence shows that

helping others can also benefit our own mental health and

wellbeing. For example, it can reduce stress as well as

improve mood, self-esteem and happiness.

There are so many ways to help others as part of our

everyday lives. Good deeds needn’t take much time or

cost any money. 

What are the health benefits of kindness?  Helping others feels good 

Studies have found that acts of kindness are linked to increased feelings of wellbeing. Helping

others can also improve our support networks and encourage us to be more active. This, in turn,

can improve our self-esteem. There is some evidence to suggest that when we help others, it

can promote changes in the brain that are linked with happiness.

It creates a sense of belonging and reduces isolation 

Helping others is thought to be one of the ways that people create, maintain, and strengthen

their social connections. For example, volunteering and helping others can help us feel a sense

of belonging, make new friends, and connect with our communities. Face-to-face activities

such as volunteering at a food bank can also help reduce loneliness and isolation.

It helps keep things in perspective 

Many people don’t realise the impact a different perspective can have on their outlook on life. 

There is some evidence that being aware of our own acts of kindness, as well as the things we

are grateful for, can increase feelings of happiness, optimism and satisfaction. Doing good may

help you to have a more positive outlook about your own circumstances. 

It helps to make the world a happier place – one act of kindness can often lead to more! 

Acts of kindness have the potential to make the world a happier place. An act of kindness

can boost feelings of confidence, being in control, happiness and optimism. They may also

encourage others to repeat the good deeds they’ve experienced themselves – contributing to

a more positive community. 

The more you do for others, the more you do for yourself 

The benefits of helping others can last long after the act itself, for those offering kindness, and

those who benefit. This, in turn, can improve our self-esteem.

Tips to remember before you start  Do something you enjoy 

At times like this we are learning to adapt to the

requirements needed to prevent the spread

of coronavirus. As a result, we have had to rethink the way

we do our hobbies and pursue our interests.  

You might have treated a friend to a trip to the cinema or

for dinner, but today, you can watch something on a

streaming service and keep in touch by phone or gift them

a takeaway instead. You could even gift a subscription to

an entertainment service, magazine or drop off (safely) a

simple care package. 

You can share your skills, such as offering to help with

technology, sharing recipes, or sewing masks or scrubs for

key workers. These are all great ways to bring your skills and

interests to others. 

Keep others in mind 

Although acts of kindness for other people can

make us feel good, we need to also keep in

mind why we’re doing it – which is for their

benefit, not ours. Part of being kind is

considering the feelings of others, so it is very

important that your kindness is something

which others will find helpful. Kindness

is something that needs to benefit both

parties. 

See what you can do that others are not doing

already. For example, if you want to donate to

a foodbank, see what they need before

buying things. If you want to support key

workers, check that there is a need where you

are. It may be that others in your community

need help more urgently. 

Don’t overdo it 

It’s important to make sure we don’t overdo it!  

If we find we are giving too much of ourselves

or have gone beyond our means, it’s probably

time to take a step back. It’s very easy to give

away all of our energy, especially if we are

finding things hard ourselves and want to focus

on others. Leave enough for you – kindness

has to start with yourself. 

We recommend starting small, so we do

not become overwhelmed or give more than

we are financially able. 

Helping others doesn’t have to cost money or

take a lot of time. It could start with calling

a friend we haven’t spoken to in

a while or donating a small amount of money

monthly to a charity close to our heart and

within our budget.

Get involved with volunteering 

Volunteering is a great way to help others and

research shows that it benefits people of all

ages, through increasing feelings of self-

esteem, social connection, and wellbeing.

If you have friends or neighbours who are

shielding (because of coronavirus) and can’t

leave the house, see what you can do to

help. If you have time, you could volunteer in

your community if it’s safe for you to do so. 

Here are some ideas about getting involved:   

❖ Volunteer for a local community organisation 

❖ Offer your expertise and support as a mentor for those who are struggling 

❖ Check in safely with a neighbour who is isolated or shielding 

❖ See if there’s anything you can do to support a local school or nursery – offer to read

stories by video for example 

❖ Involve your friends and neighbours in community projects  

❖ You could start up an online book club or film club 

❖ Offer to skill-share with a friend via video call - you could teach guitar, dance or a new

recipe. 

❖ Call a friend that you haven’t spoken to for a while 

❖ Post a card or letter to someone you are out of touch with 

❖ Send flowers to a friend, out of the blue 

❖ Find out if a neighbour needs any help with shopping 

❖ Ring someone who is on their own, or video call them 

❖ Send someone a handwritten thank you note 

❖ Tell your family how much you love and appreciate them 

❖ Help with household chores 

❖ Offer to help an elderly or vulnerable neighbour 

❖ Check on someone you know who is going through a tough time 

On social media 

❖ Take time to reach out online to people you haven’t

seen for a while 

❖ Write something nice or encouraging on a post you

appreciate 

❖ Acknowledge and validate someone’s story – if they

are having a difficult time you don’t have to have all

the answers, sometimes a like or a brief ‘I’m sorry to

hear this, is there something I can do?’ is enough to

make them feel heard 

❖ Think about what you share – look at the source of the

post, and the tone. If it isn’t kind, think twice. If

something could upset others and you feel you need

to post it, use a trigger or content warning 

❖ Think about your comments and replies. Try not to say

nasty things, or pile on where somebody questions

another person’s actions  

Useful organisations and information The following organisations have advice about how you can get involved and show kindness.

Mental Health Foundation

Our vision is of good mental health for all. The

Mental Health Foundation works to prevent

mental health problems. We will drive change

towards a mentally healthy society for all, and

support communities, families and individuals

to lead mentally healthy lives with a particular

focus on those at greatest risk. The Foundation

is the home of Mental Health Awareness

Week.   

Action for Happiness

Action for Happiness is a movement of people

committed to building a happier society. They

also run the International Day of Happiness. 

Do-it

Volunteering made easy. Quickly find ways to

help in your community by searching their

online database of volunteering opportunities

in your area.

Gov.uk

For general guidance about how to get

involved in your community.

International Voluntary Service 

Links volunteers with charities and other

organisations that could benefit from their

time, skills and experience. 

Kindness UK

Promoting, sharing and uniting kindness. Take

part in the first ever nationwide kindness

survey.

Winnie the Pooh Wordsearch All of the words in this wordsearch are connected to Winnie the Pooh.

Try to find them all!

Find the

following

words in the

wordsearch

WINNIE THE POOH

OWL

HEFFALUMP

EEYORE

RABBIT

BUSTER

WOOZLES

DISNEY

TIGGER

HONEY

GOPHER

PIGLET

KANGA

BEES

ROO

BOUNCY

LUMPY

Wordwheel

The rules of the game are very simple. The goal is

to make as many words as you can make from

the letters in the word wheel, using each letter

once, and all the words should contain the letter

in the centre of the wheel.

It is possible to make one word that uses every

letter on the wheel!

See how many you can find!

Answers will be in the next edition of the Foxbury

Gazette.

Anti-Bullying Ambassadors Report

My name is Orin Vitalis, and I am an anti-bullying ambassador for Eltham College. I became an

Ambassador two years ago and was amongst the first to be selected. Since then the team and I,

have worked hard to raise awareness and make necessary changes to our school, regarding

Anti-bullying. I am going to briefly tell you about the Diana Award and the positive changes, we,

as a team have helped to made to Eltham College.

The Diana Award

The Diana Award was established in 1999

by the British Government, who wanted to

continue Princess Diana’s legacy and her

belief that “YOUNG PEOPLE HAVE THE

POWER TO CHANGE THE WORLD” They

done this by establishing a formal way to

recognise young people who were going,

above and beyond the expected, in their

local communities. They felt too many

young voices go unheard and wanted to

change this. The Diana Award strives to

help elevate those voices onto a higher

platform. Since then, they have had quite

the journey but their core focus has

remained the same, “empowering young

people to change the world”

Eltham College Anti-bullying Ambassadors

In the year 2018, Eltham College introduced a number of Anti-bullying ambassadors in the

school. Since then, more and more students have trained to become one and now, Eltham

have more than 20 ambassadors across Years 7, 8 and 9.

The focus of the Ambassadors, is to create awareness, stand up for others, be a role model for

others, report bullying behaviour, and to create a supportive, caring and trusting network at our

school. Our aim is to help students feel safe, secure and supported, both online and offline, so

they will enjoy and have a positive school experience at Eltham College.

Some examples of how we have achieved this is by:

• Celebrating all the different cultures we have at Eltham College by hosting a culture

week

• Delivering Christmas Cards to students, and Secret Santa competitions to help promote

kindness which are now carried out each year.

• Participating in various assemblies where we take the opportunity to raise awareness of

bullying, the different types of bullying, the work of the ambassadors, which includes

mentoring and the Diana Award.

• Published an Anti-bullying Awareness booklet for Year 7 students at the beginning of the

academic school year, detailing the Anti-bullying campaign and how and where to seek

help if needed.

• Fun days held though out the year to help with fund raising.

In the future we hope to expand the campaign to Year 10 and above, as well as continuing to

support Years 7, 8 and 9 to prevent and stop bullying at our school. We will also carry on with our

weekly meeting with the senior members of the school who are very supportive of our

campaign. A special thank you to Miss Murphy, Mrs Massey and most recently Cheryl.

Look Into My Eyes We all know how important it is to look after our bodies by exercising regularly and

eating healthily, but how many of us really think about how to look after our eyes?

Regular eye tests

Most people should have

their eyes examined at least once

every two years - even if there is no

change in your vision. An eye

examination can often pick up the

first signs of an eye condition before

you notice any

changes in your

vision. This can

lead to you

getting vital

treatment at the

right time, which

could save your

sight.

Stop

smoking

Did you know

smoking can

double the risk of

developing age-

related macular

degeneration, the

UK's leading cause

of sight loss? In

fact, the link is as

strong as the link

between smoking

and

lung

cancer.

Eat healthy

Eating a diet low in

saturated fats but rich in

green leafy vegetables such as

spinach and broccoli may help

delay the progression of cataracts

and eye degeneration. Certain

nutrients and vitamins — like

omega-3 fatty acids, vitamins A

and C, and zinc, found in oranges,

kiwis, nuts,

seeds and oily

fish may also

help prevent

and slow down

some eye

conditions.

Keep your eyes covered

in the sun

UVA and UVB rays in sunlight can

harm your eyes and may

increase the risk of eye damage.

Wearing sunglasses, glasses or

contact lenses with built in UV

filter will protect your eyes. Only

buy sunglasses that have a CE

mark or carry British Standard BS

EN ISO 12312-1.

Take regular breaks

for concentrated

tasks

Prolonged reading,

computer work or any

concentrated near task can

cause eyestrain and

headaches so it is important

to take regular breaks. An

important rule is the 20:20:20

rule which suggests that for

every 20 mins for

concentrated work, you

need to look at something

20 meters away for 20

seconds This helps prevent

the eyes getting fatigued

and strained.

Safety first

DIY causes thousands

of eye related injuries each

year. Always wear safety

goggles to protect your eyes

from flying debris and fine

particles. Sport (especially

racquet-based sports) also

causes lots of eye related

injuries each year. Investing in

a good pair of protective

sports

goggles will

help

prevent

serious

damage to

your eyes.

Where can I go for help?

Most optometrists are offering urgent and essential

eye care and can help if:

•your vision has suddenly changed or become blurry

•you have a painful or red eye

•you have been advised to attend the practice by

NHS 111 or another healthcare professional for urgent

eye care

•you have broken or lost your glasses and need a

replacement pair to function

•you have a problem with your contact lenses

•Phone the practice so they can assess how best to

meet your needs.

Visit https://www.england.nhs.uk/primary-care/eye-health/ to find out how to book eye tests.

Who’s Looking at You? I am sure that lots of you have enjoyed watching Disney movies during the lockdown,

and you umay have your own favourite characters. Eyes are the most important part

when it comes to showing the emotions of any character, but how many of these Disney

characters can you recognise just from their eyes?

Write the name underneath each character and check your answers in the next edition.

Let Your Eyes do the Talking The Importance of Eye Contact In Communication

Whether you’re aware of it or not, when you interact

with others, you’re continuously giving and receiving

wordless signals. All your nonverbal behaviours—the

gestures you make, your posture, your tone of voice,

how much eye contact you make—send strong

messages. They can put people at ease, build trust,

and draw others towards you, or they can offend,

confuse, and undermine what you’re trying to convey.

These messages don’t stop when you stop speaking

either. Even when you’re silent, you’re still

communicating nonverbally.

The old saying that “eyes are a reflection of your inner self” holds true in most cases. There are a

lot of meanings to eye contact. It can be a glaring look when a person is defiant or angry. A

stare when we see something unusual about the person (staring obtrusively is rude!). A glazed

overlook when we are hopelessly in love with the person. It can also be a direct look when we

are talking and trying to make a point.

Some points to remember while communicating and

why eye contact is important are:

❖ Surprise! Eye contact is a sign that you happen

to be a good listener! Now what has the eye

got to do with listening? When you keep eye

contact with the person you are talking to it

indicates that you are focused and paying

attention. It means that you are actually

listening to what the person has to say. That is

where the saying “Don’t just listen with your

ears” comes from. So “listen” more than talk,

everyone loves a good listener especially the

opposite gender!

❖ Your eyes are a way of building a connection with the other person. This could mean you

like that person. You feel comfortable talking and communicating with the person or you

just are plain falling in love with the person! Either way, the eyes say it all.

❖ Avoiding eye contact could also mean that you do not want the person you are

speaking with to know too much. It could be that you may not like the person. You do

not want the person to know you like them or you do not feel comfortable with that

person. These are the negative impacts of avoiding eye contact. Sometimes the other

person might read it wrongly and therefore produce a negative feeling towards you as

well.

❖ A big part of eye contact is building trust. A person with whom you are talking to will be

more likely to trust and respect you as eye contact indicates an openness in

communication. It also tells the other person “Hey, I am confident and self-assured, you

can trust me”. So, if you hope to land that big contract or project, be trust-worthy!

Practising good eye contact is a skill for effective and vital

communication and is mostly under-rated and under-utilized. Keeping

eye contact with the person you are talking to indicates interest and

saying to the person “You are important, and I am listening”. It is one of

the “unseen” tools used in any event communication.

Disney Crossword Puzzle

Across

7. " Can you paint all the colors of the wind?"

9. Agrabah's favorite tiger pet

10. ______ O'Malley the alley cat

11. Robin Williams's bluest role

12. A boy separated from his shadow

18. The return of _______

19. Honey, you mean HUNKules

25. The tales of Jumbo Jr & Timothy Q Mouse

26. _______ in wonderland

27. Cinderella's roundest mouse sidekick

28. Cheetahs never prosper

29. "Trust me..."

30. The mutt sharing spaghetti with his lady

34. Prince Ababwa

35. I just can't wait to be king

37. A fiery blue villain voiced by James Woods

38. A very unfitting name for a skunk

Down

1. She impersonates a man to save her father

2. The Great _____ Detective

3. The shiest of the seven

4. Demi Moore voices the streetwise Gypsy girl

5. Ariel's father, King ____

6. A tiny teacup

8. The ___ and the hound

13. "When I was a lad, I ate four dozen eggs every

morning to help me get large"

14. Disney's third animated movie

15. Pirates, and mermaids, and fairies, oh my!

16. Jiminy ______, a companion & conscience

17. The adopted father of 84 dalmations

20. "Come on, you poor unfortunate soul. Go

ahead! Make your choice"

21. Sleeping Beauty's prince

22. "Dishonor! Dishonor on your while family!

Dishonor on you! Dishonor on your cow!"

23. The smartest of the seven

24. " I have to grow up tomorrow"

31. He's so handsome, just like his reward posters

32. Cinderella's tallest mouse sidekick

33. Sir ____, a hypnotic snake sidekick

36. "Look for the bare necessities..."

Screentime Safety In the blink of an eye

When we are spending time working at a screen, we often forget to blink as frequently as we

should. While this small-scale habit may mean nothing to us, it essentially means that we are

blocking the much-needed hydration of our eyes. This eventually leads to dry eyes and in a longer

run may lead to itchy eyes. So, a simple habit as blinking can save you a visit to the doctor.

Humans normally blink around 20 times per minute, so you know the drill now — blink often and

blink a lot.

Roll your Eyes

The best thing about eye

exercises is that you can do them

almost anywhere. So whether

you’re in a middle of an

assignment or a phone call, you

can just sit back and start your

exercises and still chug along with

your work. A simple exercise is

crossing the eyes briefly for a few

seconds or rolling your eyes.

These greatly help in releasing

the tension that is created while

staring too long at a screen.

Sudoku

Take a break from the

screen and try this

Sudoku.

The rules are as follows:

•Every row and column

must only contain the

digits 1 – 9

•Every square within

the puzzle must only

contain the digits 1 – 9

If you have not tried

these puzzles before –

a hint is to work

systematically!

Chezza’s Carrot Recipes Carrots are high in vitamin A, a nutrient essential for good vision. Try these lovely carrot-based

recipes for a healthy boost of vitamin A.

Spicy Carrot Soup Ingredients

olive oil

onion 1, diced

carrots 500g, chopped

garlic 2 cloves, crushed

ginger thumb-sized piece, grated

ground cumin 2 tsp

hot smoked paprika ½ tsp, plus a pinch more

to serve

vegetable stock 1 litre

coriander a handful of leaves

Method

STEP 1

Heat 1 tbsp oil in a large pan and soften the onion and carrots for 10 minutes. Add the garlic,

ginger and spices and fry for 2 minutes before adding the stock. Bring to the boil and simmer for

20 minutes until the carrots are tender.

STEP 2

Remove from the heat and blend until smooth using a stick blender. Season and scatter with

coriander and a pinch more paprika to serve.

Carrot Cake Muffins

Ingredients

light muscovado sugar 100g

groundnut oil 75ml

unsalted butter 50g, melted

eggs 3

milk 2 tbsp

orange 1, zested

walnuts 75g, chopped

dates 75g, finely chopped

carrots 175g, coarsely grated

self-raising flour 175g

baking powder 1 tsp

ground cinnamon 1/2 tsp

FROSTING

cream cheese 300g

clear honey 2 tbsp

orange 1, zest finely grated

Method

STEP 1

Heat the oven to 200C/fan 180C/gas 6. Line a regular muffin tin with paper cases or strips of

baking parchment.

STEP 2

Put the sugar, oil, melted butter, eggs and milk in a bowl and whisk until smooth. Add the orange

zest, walnuts, dates and carrots and mix. Sift the flour, baking powder and cinnamon together,

and lightly fold into the muffin mixture. Do not over-mix the batter as it should be slightly lumpy.

Divide throughout the tin.

STEP 3

Bake for about 20-25 minutes until a skewer comes out clean. Cool in the tins then transfer to a

cooling rack until completely cold. To make the frosting, beat together the cream cheese, honey

and orange zest and spread on top of each muffin.

Take a Look Inside of Yourself Look back on the past few days and ask yourself this: how much time have I really spent thinking

about myself and what I enjoy doing?

Happiness.

Everybody wants it. Some people find happiness in

the simplest of things, but happiness depends on

who you’re asking. We all have our definition of

what it is and if you want to know how to find your

happiness, the best way is to look inside of you.

❖ To look inside means to discover your beliefs, your thoughts, and your feelings about

something.

❖ To look inside means you will discover and acknowledge how you want to be treated, how

you want people to see you, and how you want to treat others.

❖ To look inside means you will go on a journey to discover the gap between what you say

you want and what you actually get.

❖ To look inside means you will also journey to learn more about the gap between who you

say you want to be and who you actually express yourself to be.

❖ To look inside means to acknowledge to yourself that we all have the capacity to change,

and the only effective way to change is to look inside.

Stop & Breathe

Before you can begin to look deep inside of you,

you first need to find silence. Don’t be afraid of

silence, you need to accept that silence can

actually be beneficial for you.

Pick a quiet spot where you can relax. Then, you

can either stay in a comfortable sitting or

standing position. Lying down is good too but

make sure not to fall asleep.

Try the mindfulness exercise by breathing deeply

and generously. Try not to think about your

pending tasks instead just focus into your

breathing. Relax yourself and once you’ve

achieved a state of calm, channel your thoughts

on the things that make you happy. Think about

happy feelings and watch where your thoughts

will go.

Avoid the Negatives

We cannot change others, we can only

change ourselves. What this means is that we

have an opportunity to do the “inner work,” to

reflect on the things we can control and ways

we can move things forward.

Look for Clues

You may already know how to find your

happiness, but you just don’t see the clues.

Observe yourself and make note of the

following:

a. Where do you smile the most often?

What causes you to smile?

b. What do you often talk about?

c. What excites you the most?

d. What do you enjoy doing for long

periods of time without feeling tired or

bored?

e. What do you often dream about?

Follow your Passion

Passion keeps us going. Passion inspires us and creates strong feelings of love. Therefore, if you

want to find your happiness, stick to your passions. If you are passionate about drawing comic

books, maybe it’s time for you to make more time for it. If you’re passionate about food and

cooking, take a class and practice. Do what you love and do what brings you joy. This will

eventually lead to your happiness.

The definition of happiness varies a lot, but there is

one simple secret to finding it. To find your bliss, all

you need to do is look inside of you. You have the

answers. You just need to pay close attention.

Happy Talking! Everyone's path to happiness is different. Based on the latest research, Action for

Happiness have identified 10 Keys to Happier Living that consistently tend to make life

happier and more fulfilling. Together they spell "GREAT DREAM".

When it comes to happiness, our nearest and dearest really matter. Research shows

people who have strong relationships with a partner, family or close friends are happier,

healthier and live longer. And it works both ways - for us and for them too. Unfortunately,

we often take our closest relationships for granted. Maintaining them takes conscious

attention and effort and there are things we can all do that make a difference.

Our close relationships are the most important of our relationships. Our broad social

networks contribute to our happiness by making us feel more connected and increasing

our sense of belonging and self-esteem - but our close relationships give us greater

meaning and support.

It is the quality of our relationships that is important, not the quantity. In fact, poor quality

relationships can be a source of pain and stress and have a negative impact on our well-

being. So, taking steps to build and improve our closest relationships is vital. But it does

take two, and so there may be times when, after trying, the best strategy for our long-term

happiness maybe to move on, despite the fact we naturally resist the breaking bonds with

other people. While much of the research on positive relationships has been on romantic

couples, the results are likely to be applicable to other close friendships. Studies show that

friendship increases well-being, has positive benefits for health and for how long we live,

and of course it decreases loneliness which is a major source of unhappiness.

Find out more at https://www.actionforhappiness.org/10-keys-to-happier-living

Pilates: mindful movement for everybody and every body Parent and Pilates instructor Amanda Jagger, shares with us her thoughts about the positive

impact that Pilates can have on our mental and physical wellbeing, and how we could all

benefit from taking part in Pilates.

Some of the questions I’m often

asked as a Pilates teacher are:

“What is Pilates?”

“What is the difference between

yoga and Pilates?”

“Will it give me a stronger core?”

“Could it help my back pain?”

These are all great questions which I

will attempt to answer here.

So, what IS Pilates?

With the use of additional

equipment named ‘the Reformer’,

‘Magic Circle’ ‘Wunda Chair’ ‘Spine

Corrector’, and exercises such as

‘Teaser’ and ‘Neck Pull’ you could

be forgiven for thinking it might be

some kind of cult.

It is of course, far from that!

Pilates is a low-impact exercise method, which takes its

name from the man himself and originator ‘Joseph

Pilates’ born in Mönchengladbach, Germany in 1883.

During his lifetime he called his exercise regime

‘Contrology’. Yes, I know…. I promise, it really isn’t a cult!

As a child he was quite sickly, suffering with rickets and

asthma but was determined to overcome his frailty. He

embarked on a programme of learning gymnastics,

boxing, self-defence, diving, skiing and weight-training.

He also studied at close quarters movement, not only of

the human body, but also movement in animals. This

study of natural movement was the basis for his

understanding of what nowadays we would refer to as

biomechanics. Having built himself a strong and robust

body by developing his system of exercises drawn from

various disciplines, he began teaching his method to

others.

From 1912 Joseph Pilates was working in the UK as a self-

defence instructor at Scotland Yard. However, as WW1

broke out, he was immediately interned on the Isle of

Man due to his German nationality. Unable to remain

idle, he began working in the camp infirmary where he

honed his skills at rehabilitation. Many of those interned

had suffered debilitating injuries and he had huge

success in improving their mobility and quality of life. This

included enabling people who were bed-bound to

exercise, initially from their hospital beds. He rigged bed

springs and pulleys to bed frames in order to move

people’s limbs to create resistance and he was highly

successful in progressing patients to being able to stand

and eventually walk. The large studio equipment we use

to this day (the ‘Cadillac’ and ‘Reformer) are derived

directly from his engineering projects within the hospital

and remain an invaluable tool in physical and

neurological injury rehabilitation.

In 1918 the influenza pandemic struck, approximately 50 million people died across the globe

and the story goes that not one of Joseph’s trainees died. Now I’m not suggesting that

practising Pilates will protect you from Covid-19, but it is clear that this was a man well ahead of

his time regarding health and fitness, especially when you think about the context in which he

was living and working. Nobody was talking about health and fitness, wellbeing or mindfulness,

we were emerging from the Great War. He not only advised on physical fitness but on diet, the

need for fresh air and sunshine (he wouldn’t have known for sure at this time that sunlight raised

vitamin D levels). He wrote at length about the breath and the importance of correct

breathing, which is nowadays scientifically proven to bring down cortisol levels within the body

and guard against stress-related illness. Back then his many observations were only that, but

much of the advice he was giving his clients between 1918 and until the day he died in 1967, is

now scientifically proven to be highly beneficial to health and wellbeing.

After WW1 Joseph travelled to New York where he set up his studio

and proceeded to train boxers and dancers; helping them to

improve their performance and this is where he further developed

his mat work or ‘Classical Mat’, a system of 34 exercises designed to

be practised non-stop and in sequence.

The Classical Mat is a system of controlled movements designed to strengthen, stretch and

rebalance the muscles of the entire body. The exercises focus principally on the alignment of

the spine and aim to find a balance between flexibility and strength. Too much flexibility in a

body that is devoid of strength or control is vulnerable to injury. However, muscles that are

overworked or bulky can also lack elasticity, which in turn can result in reduced range of

movement and/or injury.

What I like about Pilates is that it can be practised by

anyone. If you can move, you can do Pilates. From the

elite athlete to the chair-bound octogenarian there

are exercises that can be tailored to a specific need or

purpose. It involves focus on breathing techniques,

alignment of the spine and joints, it develops an

understanding of core control to facilitate efficient

movement and improves performance. It also brings

about a greater body awareness or proprioception.

Knowing where your body is in space and what it is

doing in relation to other parts of the body is not as

simple as you might think. It is learning to move

efficiently with the least amount of effort and in the

way our bodies were designed to function.

Pilates is not the same as yoga, however Joseph Pilates

was influenced by yoga, so you may find some

similarities. The fundamental differences are that Pilates

is about movement, balancing strength with flexibility

and good biomechanics. Yoga is centred around the

3 techniques of breathing, meditation and physical

postures and is perhaps more spiritual as it was derived

from the Vedas – Indian holy texts written around

1900BC.

If you are wondering which one is best for you, my advice would be to try both! Everybody is

different and every body is different. If you have a naturally flexible body, you may enjoy yoga,

although it may not help you if you are needing to build extra support around your joints. So, a

person with many hypermobile joints may find Pilates more beneficial. Yoga is fantastic for

increasing range of movement through deep stretches and building strength of mind and body

in isometric muscle recruitment. It also involves the extra practises of meditation and breath

control or Pranayama. Pilates tends to be more associated with physiotherapy and rehab and

continues to evolve in response to scientific research. Breathing and concentration are also a

huge aspect of Pilates, but these are taught as part of the movement practise itself and not as a

separate technique or discipline.

As with anything, if you choose to try out a class whether it be Yoga or Pilates, always check out

the credentials of the instructor. Have they done a recognised training programme with

minimum 50 hours supervised teaching practise and do they continue to develop themselves

with further training courses? What size are their classes? Max 12 to a class is a good guide and

smaller for beginners or if you have an injury. Perseverance and patience are necessary so give

yourself time to understand and learn the technique, in the words of Joseph Pilates, “You will

feel better in ten sessions, look better in twenty sessions, and have a completely new body in

thirty sessions”. He believed that emotional health was inextricably linked to physical wellbeing,

he said, “Physical fitness is the first requisite of happiness” and “change happens through

movement and movement heals”.

First Aid Advice Knowing how to deal with everyday First Aid situations is a really important skill, especially in a

time when access to NHS services may be restricted due to the Coronavirus. Here are some

useful tips from the British Red Cross about how you can respond to some common incidents

that may occur in the home.

To find out more you can visit their website:

https://firstaidlearningforyoungpeople.redcross.org.uk/first-aid-skills/.

Bleeding Cuts and grazes can occur inside and outside of the home. Here are the steps to take when

helping someone who is bleeding heavily from a wound.

Put pressure on the wound

with whatever is available to

stop or slow down the flow of

blood (your hand, a cloth, or

some clothing). Bandages or

dressings can be used if you

have a First Aid kit to hand

If the bleeding is very heavy,

and does not stop despite

applying pressure, call 999 as

soon as possible, or get

someone else to do it.

Keep pressure on the wound

until help arrives. If it is a

wound to the hand, arm, or

leg then elevating the

wounded area will also help

to slow the flow of blood.

Burns Many of us are cooking a lot more than we normally would – making burns even more likely.

Contact with hot objects or liquids in the home can cause burns – here is how to deal with this.

Cool the burn under cold

running water for at least ten

minutes – the longer the

better as the skin needs to be

cooled to prevent damage to

the tissues under the ski.

Call 999 if the burn is severe or

a child has been burned.

After the burn has been

cooled, cover it with cling film

or a clean plastic bag. Never

cover a burn with bandages

or plasters as these may stick

to the damaged skin and

cause further problems.

Choking Choking happens when the airway is blocked – typically this will be happen when someone is

eating or drinking and it “goes down the wrong way”. This can be very scary for the person who

is choking, and they will need your help quickly. Here is how to respond if someone is choking.

Give back blows, by bending the person forwards and hitting

them firmly on their back between the shoulder blades. You

are trying to help to dislodged the object that is blocking the

airway – you may need to repeat this a few times, and it will

need quite a bit of force. If this is not working call 999 straight

away – but keep repeating the back blows with the caualty

leaning forwards.

Strains and Sprains Getting out and about and exercising is a great opportunity to stay active in the lockdown.

Many of you may have started running regularly – this may make you more vulnerable to

suffering from strains and sprains. Here is what you should do if you experience either of these

injuries.

There has been a sudden

movement to a part of the

body and the person has

pain, swelling or bruising

around a joint or muscle.

Apply an ice pack to the injury

for up to ten minutes (e.g. a

bag of frozen vegetables

wrapped in a cloth).

Get the person to rest the

injured part of the body. If

there is no improvement seek

medical advice.

Asthma Attack Asthma is a common, long-term disease. It affects about five million people in the UK. People

with asthma have very sensitive airways that become inflamed and tighten when they breathe

in anything that irritates them.

The person is wheezing and

finding it difficult to breathe.

Help them to sit in a

comfortable position and take

their medication.

Reassure them and stay with

them until they feel better. If

the attack becomes severe,

call 999 or get someone else

to do it.

Do Not Put Yourself at Risk

These First Aid guidelines will help you to respond to common

situations that may affect somebody in your household.

Whilst we continue to practice social-distancing please

remember to follow the Government guidelines:

❖ You should stay alert when you leave home: washing

your hands regularly, maintaining social distancing, and

ensuring you do not gather in groups of more than two,

except with members of your household or for other

specific exceptions set out in law

❖ You must continue to stay home except for a limited set

of reasons but - in line with scientific advice - can take

part in more outdoor activities

Do not put yourself at risk – if you see a situation when you are

outdoors, and it involves someone that is not a member of your

household – call 999 for help if it is an emergency and you

believe that somebody requires help.

Accessing help "Piglet?" said Pooh. "Yes Pooh?" said Piglet. "Do you ever have

days when everything feels... not very okay at all? And

sometimes you don't even know why you feel not very okay at

all, you just know that you do." Piglet nodded his head sagely.

"Oh yes," said Piglet. "I definitely have those days." "Really?"

said Pooh in surprise. "I would never have thought that. You

always seem so happy and like you have got everything in life

all sorted out." "Ah," said Piglet. "Well here's the thing. There are

two things that you need to know, Pooh. The first thing is that

even those pigs, and bears, and people, who seem to have

got everything in life all sorted out... they probably haven't.

Actually, everyone has days when they feel Not Very Okay At

All. Some people are just better at hiding it than others.

Helpline services available

YoungMinds Crisis Messenger

Provides free, 24/7 crisis support across the UK if you are experiencing a mental

health crisis

If you need urgent help text YM to 85258

All texts are answered by trained volunteers, with support from experienced clinical

supervisors

Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco

Mobile and Telecom Plus.

Childline

Comforts, advises and protects children 24 hours a day and offers free confidential

counselling.

Phone 0800 1111 (24 hours)

Chat 1-2-1 with a counsellor online

The Mix

Information, support and listening for people under 25.

Phone 0808 808 4994 (24 hours)

Get support online

EC Wellbeing Twitter For more tips on looking after your Wellbeing – please follow the Wellbeing Twitter account

(@WellbeingEc). Look out for pictures of your baking exploits, your decorated eggs and

messages from other members of the Foxbury Team.

Staying in touch!

The Foxbury Wellbeing team can be contacted anytime that

you need us – just send us an e-mail:

Mrs Bilsby njb@eltham-college.org.uk

Cheryl clc@eltham-college.org.uk

Rev Houghton jhh@eltham-college.org.uk

Jess Di Mascio jld@eltham-college.org.uk

Mrs Massey amm@eltham-college.org.uk

Solutions

from

Edition 4

Wordwheel 2 letter word: or

3 letter words: air, art, dry, oar, ort, par, pro, pry, rad, rai, rap, rat, ray, ria,

rid, rip, rod, rot, tar, tor, tri, try

4 letter words: airy, arid, arty, dart, dirt, dory, drat, dray, drip, drop, pair,

part, port, pray, prod, pyro, raid, rapt, riot, road, ropy, rota, roti, taro, tarp,

tory, trap, tray, trio, trip, trod, trop, troy, yard

5 letter words: aroid, dairy, diary, dirty, dript, droit, party, radio, rapid, ratio,

tapir, tardy, triad

6 letter words: adroit, parity, parody, torpid, tripod

7 letter words: daytrip, parotid, topiary

8 letter word: podiatry

Crossword

Across 1.toy

4.dog

6.alien

7.ask

9.all

11.age

13.Fred

14.love

15.oaf

17.eye

19.arm

21.ghost

22.rig

23.elm

Down 1.tea

2.yak

3.wing

4.DNA

5.gal

8.sorry

10.liver

11.ado

12.elf

16.awol

17.ear

18.egg

19.ate

20.mom

Sudoku

Colour Palette Quiz These are suggested answers – others could be possible

Odd Socks Quiz

Mr Hammond

Mr Angel

Ms Pokorny

Miss Su

Mr Hindocha

Mr Merrett

Miss Caudle

Mr Baldwin

Wordsearch