Emotional Agility and Courage

It can often be that we think that in order to have positive health and wellbeing, that we have to be positive about everything that comes our way. But that is not always going to be possible. Sometimes, we are going to be challenged by situations that do bring us negative emotions, but it is important to go through these in order to learn and grow. Being Resilient does not always mean that you immediately bounce back after a set back. Sometimes, in order to learn from these challenges, we need to let ourselves be sad, be angry, be disappointed, so that we can move forward knowing how to avoid putting ourselves in that position again.

The TED talk below, shows why and how this is important.

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Useful apps and websites

Haringey Open Door


A self referral service for children in Haringey

Haringey Choices


A self referral service in Haringey for teens who are concerned about their health and wellbeing

Calm Harm


Offers a range of activities to help to curb negative emotions



Guided meditation and breathing exercises



Allows users to track habits, how they’re feeling and gives solutions to some common issues

Haringey Choices


An organisation in Haringey to support young people and their families. You can call for a conversation, or organise a face to face with one of their staff



Allows you to have anonymous conversations with other teenagers going through similar issues

For any more information or resources, speak to Miss Bowden or a trusted adult


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Healthy corn chips


Prep: 0:10 | cook 0:25


3 x (310g) corn tortillas

oil spray

onion or garlic powder



Pre-heat oven to 180°C (160°C fan forced) and line 2 oven trays with baking paper.

Cut up each tortilla into wedges like you would a pizza and lay out on trays.

Spray lightly with oil spray and sprinkle with a little onion or garlic powder.

Bake in the oven for 15-20 minutes or until crispy.

Let them cool on the trays for 5 minutes to realise their full crispiness.



Sprinkle with a little chilli powder for spicy chips.

Sprinkle a little taco seasoning for a Tex Mex explosion.

Sprinkle with Cajun spice for a Creole kick.

Finely grate a little low fat cheddar over the top for cheesy chips.

Wellness Club

Every Wednesday a group of students meet to spend an hour working on their wellbeing. During this time we will spend half an hour being active (going for walks, skipping, fitness sessions, benchball, yoga) and half an hour doing something else that makes us happy (drawing, playing games, team challenges, meditation). The aim of our group is to give students a place where they can come to just work on themselves, not think about anything else. We develop tools that we can then take away and use through the week when things get overwhelming.

Wellness club happens every Wednesday, in EO2. All students are welcome and you can pop in whenever you want.

Hummus with toasty dippers

Prep: 0:10 | cook 0:15


Hummus 1 x tin (400g) chickpeas

60ml (1/4 cup) olive oil

1 tbsp lemon juice

1 tsp ground cumin

Toasty dippers4 slices bread, crusts removed

2 tsp butter




Place all ingredients into a food processor and process until just smooth.

Toasty dippers

Preheat oven to 190°C conventional (or 170°C fan-forced).

Line a baking tray with baking paper.

Roll each slice of bread with a rolling pin until flat.

Butter each slice and cut into four triangles or rectangles making 16 pieces in total.

Place bread on the tray and bake for 15 minutes or until golden.

Serve hummus and dippers on a tray or pack a small serve into lunch boxes.


Try wholegrain bread dippers cut into triangles or rectangles and a squeeze of lemon juice on top of the hummus to add a citrus zing.

Sesame bars


6 tbsp honey

1/3 cup peanut butter

1/2 cups powdered milk

1 cup shredded coconut

1/3 cup chopped raisins

1 cup sesame seeds


In a small saucepan, over a low heat, warm the honey and peanut butter until combined. Remove from heat and leave to cool.

Add the honey mixture to the rest of the ingredients and combine.

Line a slice tin with baking paper and press the mixture in firmly and press with the back of a metal spoon.

Refrigerate and when firm, cut into squares.


The ingredients will seem a little dry at first but when it is pressed into the tin it all amalgamates well.

You could heat the honey and peanut butter in the microwave for one minute on high if you don’t want to use a saucepan.

This recipe is called sesame bars but you can also cut them into squares too.

Baked cauliflower tots


Serves: 5 makes: 15 | prep: 0:15 | cook 0:45


550 g cauliflower floret

1/4 cup onion

1/4 cup parmesan

1/4 cup dried breadcrumbs

1 egg

1 tsp salt and pepper



Preheat the oven to 180˚C. Line a baking tray with baking paper.

Bring a large pot of salted water to the boil and add the cauliflower florets. Cook for 5 – 10 minutes, until just tender.

Drain the florets and transfer them to a food processor. Pulse lightly until the florets break down to about the consistency of rice.

Tip the florets into a large bowl and add, onion, parmesan cheese, egg and salt and pepper. Mix to combine.

Use your hands to form 1 – 2 tablespoons of the mixture into ‘tot’ shapes and place them on the baking tray. (You may need two baking trays, depending on how big you make your tots.) The recipe should yield you about 12 – 16 tots.

Bake the tots for 20 minutes and then flip them over and bake for a further 10 – 15 minutes. They should be browned and crisped when ready.

Remove from the oven and serve with hummus and a squeeze of lemon.


One medium head of cauliflower will easily yield you 550g of florets.

Make sure you dice your onion really finely for this recipe otherwise your tots will be lumpy and the kids may rebel.

When pulsing the cauliflower, don’t overdo it, if you reduce them to mush, your tots will be too liquid-y and won’t hold together.

Healthy chocolate crackles


Prep: 0:10 | cook 0:05


200g coconut oil

1/2 cup honey

4 cups puffed kamut

1 cup desiccated coconut

3 tbsp cocoa



Line a 16cm x 23cm slice tin with baking paper and set aside.

In a saucepan, over low-heat, stir coconut oil and honey until melted.

In a large bowl, combine kamut, coconut, cocoa and sultanas.

Pour over melted coconut oil and honey and mix well.

Press into a lined slice tray or dollop into patty cases. Refrigerate until set.



The coconut oil and honey won’t come together completely, they will look a little bit separated, but this is OK.

I used kamut but you can use any puffed grain or even toasted muesli.

I used Dutch cocoa, which is darker and richer and has a deeper flavour.

Ham and Cheese Cauliflower Pizza




1 medium-sized cauliflower, grated (by hand or in a food processor until it’s rice-sized, but not pulverised) and par-cooked, well drained, cooled slightly and water squeezed out.

100 g goat’s cheese, or grated cheddar cheese.

1 egg.

Salt and freshly ground black pepper, to taste.


1/4 cup homemade tomato sauce, you can also use tomato paste.

100 g ham-off-the-bone.

1/2 cup grated Cheddar cheese


To make the Ham and Cheese Cauliflower Pizza: preheat the oven to 200°C/400°F/Gas Mark 6 and line a baking tray with baking paper.

In a bowl, mix the cauliflower with the cheese and egg, and season with salt and pepper.

Using a wooden spoon or your hands, shape the mixture into 1 large pizza base or 4 small crusts. The bases should be about 1–1 1/2 cm thick.

Bake for about 30–35 minutes, or until firm and golden, then remove from oven.

To make the topping, smear the Homemade Tomato Sauce or tomato paste over the base. Sprinkle half the cheese and then scatter the ham on top. Sprinkle the rest of the cheese.

Bake for a further 8–10 minutes, until the cheese has melted and serve warm.


Sugar-free breakfast muffins


Having a quick and easy breakfast, that is low in sugar, will help regulate your blood sugars through the day and prepare you for school. Muffins are easy to prepare and to grab and go, leaving no excuse for not eating!

Makes: 12 | prep: 0:10 | cook 0:20


2 apple (peeled, grated)

150 g butter

2 banana (ripe, medium)

1 1/2 cup whole meal self-rising flour

2 eggs

2 tsp baking powder


Preheat oven to 180°C 160°C fan-forced).

Line a muffin tray with paper cases.

Put apple and butter in a saucepan and cook for 5 minutes until soft, then peel and mash bananas with the back of a fork (the riper they are, the better).

Mix all ingredients together in a bowl.

Spoon the mixture into the paper cases and bake for 20 minutes.

Allow to cool before serving.

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