Top Ten Nutrition Tips for #Exam Success

With exams now well and truly under-way for GCSE and sixth form students, this week's blog has some tips from Jocelyn Peregrine, a nutritional therapist.

Eating and drinking properly can make a massive difference to exam performance and revision effectiveness.  The trick is to have the right food and drink readily at hand and the junk food banished from the house.  Then, to persuade the exam taker to actually consume it!

1. Drink Water

Aim for 1.5-2 litres of water a day, NOT fizzy drinks or energy drinks.  Being properly hydrated can increased performance by up to 20%.  If plain water is deemed too "boring", then try adding fresh lemon or lime juice, mint, cucumber or even ginger.  If fizzy is essential, then sparkling water is OK.

2. Keep sugar to a minimum

Students need a slow, even release of energy to keep their brains working at optimal levels.  Sugar provides a fast release of glucose into the blood stream that acts like rocket fuel - energy off the scale for about half and hour and then a slump, when the brain slows down and the body craves more sugar, distracting from studies.

Watch for hidden sugar in breakfast cereals, supposedly healthy nutri bars, fruit juices, white bread, white pasta etc.

3. Eat breakfast!

This is especially important for exam days when snacks won't be available in the exam room.  However, revision days still need this too. A protein rich breakfast is ideal as it should provide a slow release of energy for three or four hours e.g. Eggs on wholemeal toast, porridge or muesli with ground nuts and fresh fruit, wholemeal toast with nut butter, or yoghurt with fruit, nuts and seeds. 

4. Protein with every meal

Ensure students get some protein with each meal and snack, not only breakfast.  There's always the revision for the next exam that's going to need energy and brain power.  Remember rich protein sources  includes meat, poultry, eggs, dairy products, chickpeas, kidney beans and other legumes, homous, nuts, seeds tofu and miso.

5.  Vegetables  - loads!

Vegetables and fruit provide the majority of the vitamins and minerals we all need in order for our bodies to work at their best.  This includes energy production, nervous systems, and brain power, to name a few.  Aim to eat the full rainbow of colours every day, preferably with at least 3 green leafy vegetables as part of a 7+ portions a day.  Ideally you want the ratio to be 2 veg to 1 fruit portion.  Try green smoothies, which are a great way to pack in loads of veg (and a bit of fruit) into a drink.

6. Snacks - yes, definitely!

Again, keep the energy up with a good snack that will keep the energy going, such as a piece of fruit with a small handful of nuts, hard boiled eggs, nut butter sandwich (wholemeal), homemade flapjacks, nuts and seeds, smoothies.

7.  Magnesium - the de-stressor

The mineral magnesium is nature's de-stressor and relaxant.  So, it would be great to have as much as possible to try to avoid the pre-exam meltdowns.  Best sources include green leafy vegetables, nuts, seeds, fish, legumes, avocados, bananas, yoghurt, dark chocolate.

Epsom salt baths (magnesium sulphate) is also a great way to absorb it.  Two hands full in a hot bath last thing before bed helps provide a good sleep.

8. Regular breaks

The brain works best in chunks of less than an hour, so a five minute break every hour or so is ideal.  Trick is to ensure it is only five minutes and doesn't become a prolonged computer game session!  Try to ensure once or twice a day students get some fresh air....getting outside, preferably exercising, can invigorate them with renewed energy and focus.  Exercise will increase circulation and release endorphins (brain's feel good chemicals).

9.  Deep Breathing

Essential at that moment of turning over the exam paper, but if done regularly throughout the day can help keep students release tension, stay calmer and provide a better supply of oxygen to the brain for clarity of thinking.  In brief, breathe in (filling your belly) for the count of 5, hold for 3, release for 5.

10. Sleep

Absolutely essential!  This is when the brain processes and assimilates all the work that has been learnt during the day.  Teenagers ideally need ten hours.....a tall order, I realise, especially if there is late night revision going on.  Encourage maximum possible and try to ensure bedrooms are electronics free at night.....that means, no phones, no tablets, no PCs and no TVs.  Not only does the distraction harm their sleep, so does the radiation.

Good luck to students and parents alike!

Jocelyn Peregrine

Nutritional Therapist

BSC ( Hons)  Dip (NT)  BANT  CNHC

www.jocelynperegrine.co.uk

07966 240064

State #boarding #schools - are these the secret gems of the state sector?

Parents will often make huge sacrifices to enable their children to gain the unique opportunities offered by a traditional British boarding school education. What they don't always realise is that this opportunity can be gained at a third of the cost at one of the UK's state boarding schools. 

The standard of education offered at state boarding schools is very high and the boarding provision matches that of the independent sector. Add to this the myriad extra-curricular activities and the chance to make friends from all over the world and the state boarding option starts to look very attractive. Just as in independent schools, children in state boarding schools make deep friendships which last for their life-time, and the opportunity for building character, independence and resilience is invaluable. The opportunity to board can also benefit families where parents work long hours or have to travel overseas for work reasons.

State boarding schools are very varied in style and character and are situated all over the country. There are selective schools and comprehensive schools; co-ed and single-sex schools; primary schools, secondary schools and sixth form colleges; specialists in many different subjects; all-boarding or minority boarding. The best way to find out which school would suit your child best is to start with the website and then arrange a visit.

Pupils joining state boarding schools need to be UK or EU passport holders, but this includes a surprising number of nationalities from across the world. In order to apply parents will need to look at the individual school websites. Many state boarding schools are academies and you can therefore apply direct, but for Year 7 pupils, you may find you need to approach the relevant local authority.

For more information take a look at the State Boarding Schools Association website on www.sbsa.org.uk

Do you need some advice on choosing the right school? 

Visit our website for more details on how our team of professional, friendly consultants can advise you.

http://independenteducationconsultants.co.uk/prep-to-senior-school-choices-at-11-or-13/

A few tips for #parents when supporting a teenager with #exam #revision planning.

Here are a few words of advice from our Director of Consultancy Services, Brian McGee.

This is the time of year when parents are often tearing their hair out about their teenager’s revision planning – or lack of it! Here are a few useful Dos and Don’ts for stressed parents.

Do:

1. Provide a clear, quiet space for revision, away from the rest of the family, with a desk and access to the internet
2. Support your teenager with ready drinks, snacks and healthy meals
3. Ensure that the family routine allows for good quality sleep
4. Offer to help with revision planning, including drawing up a calendar of family commitments between now and the end of the exams which might interfere with the programme
5. Encourage your teenager to take regular breaks, including periods of activity, preferably outdoors, after any two-hour revision session. The brain needs time to absorb new material and so the memory will still be working away while the student is doing other things
6. Offer to act as a testing buddy. Facts and theories need constant embedding through regular checking and testing of knowledge. Test material from the previous day’s revision, then test it again the following week
7. Encourage your teenager to use the study methods which work best for their learning style, be they mind maps, charts, audio clips or flashcards
8. Download past papers and mark schemes from the exam board websites so that the student can test and check their knowledge and understanding under examination conditions
9. Offer to buy revision guides, highlighters and index cards to help with revision, but beware of spending too much on published revision guides without the advice of your teenager’s teachers
10. Plan little treats to break up the revision period and a nice big treat for after the exams

Don’t:

1. Nag! Not only is nagging counter-productive, but it actually interferes with the calm, rational thought processes required for good learning to happen. It also causes unproductive stress for you!
2. Assume that your teenager’s laissez-faire attitude means they don’t care. The head-in-the-sand response can often belie severe anxiety going on underneath
3. Panic that they have left it all too late. A good revision plan even at this stage can make a difference, working back from the dates of the exams
4. Tell them they’re going to fail. Teenagers’ confidence can easily be severely damaged by your apparent view of them, even if well-intentioned

Good luck!

Do you need help with revision planning? Our friendly, professional team of education consultants can help. 

Please get in touch for an informal chat about your requirements.

Tel 01865 522066 or email Claire via  consultants@independenteducationconsultants.co.uk

Top 20 UK schools for the #sport of #rugby

Parents often ask which schools have strong coaching in the sport of rugby, when considering their future senior school choices for boys.

Here are some ideas below (according to the Daily Mail Trophy Merit Table).

However, parents should bear in mind that rugby should only be one element of choosing the right school and most senior schools for boys offer the sport of rugby at a good level, offering opportunities to take part in a comprehensive fixture list. 

Academic level, subject strengths, ethos. location, boarding vs. day, strength of boarding, co-ed vs. single sex, to name just a few which are also important factors to take into account.

More details on school rugby in the Daily Mail Trophy via this link

http://www.schoolsrugby.co.uk/DailyMailTrophy.aspx

Some might find the history of rugby interesting when Webb Ellis, a pupil at Rugby School, first picked up the ball and ran with it during a match.

http://www.rugbyschool.net/a-history-of-rugby-football

DO YOU NEED ADVICE CHOOSING THE RIGHT SCHOOL?

Our team of friendly professional consultants are here to help.

For an informal chat about how we might help you, call Claire Coker on +44 (0)1865 522066

or Email consultants@independenteducationconsultants.co.uk

School Name	School Sport Website
Wellington College	http://www.wellingtoncollegesports.org.uk/?ID=46
Sedbergh School	http://www.sedberghschoolsports.org/?ID=236 .
Kirkham Grammar School	http://www.schoolssports.com/school/?ID=158
Monmouth School	http://www.monmouthschoolsports.org/?ID=47
Epsom College	http://www.epsomcollegesport.org.uk/?ID=109
Bromsgrove School	http://www.bromsgrove-schoolsport.co.uk/?ID=51
Abingdon School	http://www.schoolssports.com/school/?ID=2
The Grammar School at Leeds	http://www.gsalsport.org.uk/?ID=163
Dulwich College	http://www.schoolssports.com/school/?ID=99
Reed’s School	http://www.schoolssports.com/school/?ID=206
Stowe School	http://www.schoolssports.com/school/?ID=248
Stamford School	http://www.sessport.co.uk/?ID=243
The King’s School Macclesfield	http://www.schoolssports.com/school/?ID=153
Kingswood School	http://www.schoolssports.com/school/?ID=157
Sherborne School	http://www.schoolssports.com/school/?ID=238
Hymers College	http://www.hymerscollegesport.co.uk/?ID=136
Lymm High School	http://www.schoolssports.com/school/?ID=424
Trinity School, Croydon	http://www.trinity-school-sports.org/?ID=253
Royal Grammar School Newcastle	http://www.schoolssports.com/school/?ID=69
Royal Grammar School High Wycombe	http://www.rgshwsports.com/?ID=278

#Parents, are you up to speed on the A level reforms from Sept 2015?

Here are a few tips from our new Director of Consultancy Services, Brian McGee

You will no doubt have read in the press recently about changes taking place to A level reforms starting in September 2015. These changes are taking place over the course of the next three years and can be very confusing for parents.

The reformed A levels have been brought in as part of a proposed drive to raise standards, the idea being that the modular approach of recent years has made A levels easier, leading to grade inflation and a decline in our young people's skills compared to international comparisons. The result is a move towards less coursework and more terminal examinations at the end of two years of study. The AS level will disappear in its current form, with students studying three subjects for A level over two years and just one supplementary AS level in the first year, which will not be examined at A level standard.

The process of these changes has been staged, depending on how quickly the examination boards and Ofqual can ratify the new specifications along the lines of the new more stringent standards. Therefore some subjects will be introduced in September 2015 (English subjects, biology, chemistry, physics and social science subjects) with others following in 2016 (geography, modern languages, arts subjects, PE and RS). Mathematics has been delayed until 2017 because the complicated range of options made it too much of a rush. Many other smaller subjects will disappear altogether by 2017.

Many parents, and indeed schools, have been waiting for further guidance with regard to how the changes will be implemented during this transitional phase, with students beginning courses in September 2015 being offered a mix of the current and the new specifications. What does this mean for AS choices? And what does it mean for university entry in September 2017? The answer is still somewhat unclear. The University of Cambridge, which has relied very heavily on the AS results in recent years as the best indicator of future undergraduate performance, has come out strongly in favour of continuing to study 4 AS levels as a requirement for entry (see http://www.varsity.co.uk/news/8162). Other universities are advising schools that they will accept a range of combinations during the process of change.


As parents, the best advice is to contact your son's or daughter's school and to ask them about their plans for implementing the changes. There is very little they can do except to reassure you that the universities are fully aware of the changes and if necessary a call to one or two university admissions departments might serve to reassure you about A level choices and their implications for applications to particular courses. For more information visit the link below

https://www.gov.uk/government/publications/get-the-facts-gcse-and-a-level-reform/get-the-facts-as-and-a-level-reform

Do you need help with A level choices or planning a university application? 

Our friendly, professional team of education consultants can help. Please get in touch for an informal chat about your requirements.

Tel 01865 522066 or email Claire via  consultants@independenteducationconsultants.co.uk

#Scholarships and #Bursaries to Independent Schools-solving the perceived mystery

One of the queries that regularly comes my way at this time of year is that of the perceived mystery surrounding scholarships and bursaries to independent schools. What are they, what’s the difference and how do parents go about securing one?

Nearly all independent schools offer financial assistance of some kind. Firstly, let’s talk about Scholarships. These require pupils to demonstrate excellence in some or several areas such as music, sport, academics or ‘all-rounder’. Exhibitions, or mini-scholarships, can also allow for financial assistance with extra-curricular music or drama lessons.

Both are awarded on the basis of performance in written and sometimes practical tests, depending on the area in which they’re being awarded. There will almost certainly be an interview too. Scholarship testing usually takes place on set dates each year and these can usually be found on the school’s website, alongside details and deadlines for applications. Allowing at least a two year lead-time for applications is the norm.

Scholarships tend to be awarded on merit in sport, art, academics, music or all-round ability. In most cases, they’re not linked to parents’ financial need. Some can even be honorary accolades, with no financial benefit at all.

Feeder prep schools work very closely with senior schools and know the process inside out. So taking advice from your current Head on the likelihood of your child gaining a scholarship is crucial. They will also advise on the process and help with the application. A strong reference will be important, as well as help with preparing for interviews and tests.

Scholarships are often reviewed annually since there will be conditions attached, such as working hard and making a positive on-going contribution to the school community in the area in which they’ve been awarded. Sometimes an award can be made to internal candidates who’ve made a strong contribution in a particular area, since joining the school. A good example could be applying for a sixth form scholarship if your child has contributed at an exceptional level throughout their time at the school to date. Some schools may consider awarding a scholarship to encourage retention of an able student, who may be in two minds about moving school for sixth form. If this describes your child, it’s always worth asking. In a similar way, some scholarships require repayment if your child leaves part-way through their school career, such as at sixth form.

Next week, some advice on Bursaries. Follow us on Twitter so we can keep you posted on our latest Blog topics. Click here  https://twitter.com/CatherineStoker

Do you need help preparing for a senior school interview? Our friendly, professional team of education consultants can help. Please get in touch for an informal chat about your requirements.

Tel 01865 522066 or email Claire via  consultants@independenteducationconsultants.co.uk

The future’s not so much about the big idea - it’s about having the #technological skills to make the big idea happen.

I spend quite a proportion of my week visiting #schools. One of the most noticeable changes over the past couple of years has been the advent of teachnology, in other words, technology to support teaching and learning across all areas of the curriculum. Ipads and Apps are increasingly becoming vital classroom tools and many teachers have initiated creative ways to engage and inspire children’s interest in learning through their use.

The I.T. curriculum is no longer about PC skills such as learning how to touch-type or use Word, Excel and PowerPoint. These skills are now almost second nature to children who, surrounded by technology from a young age, have grown up using them for almost as long as they have been able to read and write. Instead, programming through learning to code is fast becoming the future of technological learning in schools.

Learning how to write and understand the language of computer code gives youngsters an insight into the logic behind the technology they come across every day via Apps, smartphones and programmable gadgets, enabling them to engage more within the world in which we now live.

As important as learning French, Spanish or Mandarin, computer code has possibly become, the most powerful and useful language of all. Even if they never intend to pursue a career in programming, the logical thinking, creativity and problem solving skills it requires will certainly prove useful, whatever career path youngsters take.

Coding, competent use of technology and an ability to exploit the internet will be future essentials for the CV, since they are fast becoming fundamental to all aspects of innovation and communication.

As entrepreneurial adults most of us can fantasise about the next big money making idea. However, our children will be able to go one step further and actually bring their ideas to life, programming their own App, gadget or web-based platform.

Feel like you are missing out and want to get involved in learning alongside your children at home? Here is a selection of simple websites which support the learning of coding and programming skills.

https://www.tynker.com

http://scratch.mit.edu/

https://www.gethopscotch.com/

http://www.bee-bot.us/