Fun, Food and Fitness helps all the family shape up.

Cutting out chocolate and TV dinners could have been a huge chore for the Arundels - so they made it a family affair and lost more than three stone between them. Claire Rees found out how a new, free scheme for children helped make one mum and nan healthier too MUM-OF-TWO Janine Arundel found it difficult to keep her nine-year-old away from junk food.

So when she heard about a free course that encouraged youngsters to lose weight and get healthier, she decided she wouldn't leave her to do it on her own.

The 27-year-old student from Caerphilly made the decision to involve the whole family and in just over two months she says they've dramatically changed their lifestyles.

Daughter Megan enrolled on the F3 (which stands for Fun, Food and Fitness) Project, a free programme run by Caerphilly Local Health Board to help families with concerns about their children's weight.

The 10-week course is for children aged eight to 11 and their families and works by raising awareness of the importance of healthy eating and regular exercise, offering help from a nutritionist, a physical activity specialist and a behavioural psychologist.

Megan, of Trecenydd, ate chips three times a week, snacked on chocolate, and was used to sitting down in front of the TV with a packet of crisps after school.

With the school holidays looming, Janine was worried she would slip back into her old habits - but the scheme also involves visits from a 'health buddy', to ensure everything learned at the course, from healthy cooking to table manners, could be put into practice. "Megan used to get bored and eat rubbish," said Janine, also mum to Ellie-Marie, six. "She can be very active, but the hard bit was getting her to do things and not sit in front of the TV with snacks when she gets home from school."

Megan preferred chips to fruit and would shun veg with her dinner, and Janine worried Ellie-Marie was being set a bad example.

"She was eating chips every other day with sausage, burgers and chicken nuggets," said Janine.

"My diet was the same as Megan's really.

"She would eat good stuff but she'd always want chips instead and she was having them every other day."

Megan started attending F3 sessions in Ystrad Mynach for two hours every week and thanks to her own weekly 'health buddy' - home tutor Rachel Arnold - has gone from wearing an adult size 12 to being able to fit into children's clothes after losing 6in from her waist.

And Janine has lost almost eight pounds too - something she attributes to helping her daughter cut out rubbish and taking up exercise with the family.

She said: "We all go swimming together now.

"And Megan and I will walk the dog for an hour together.

"It's lovely because we get to have a good chat at the same time."

Janine has now stopped buying chocolate, despite Ellie-Marie's complaints, and Megan eats an apple a day.

Greasy chip meals have been replaced by pasta dishes, jacket potatoes and roast dinners.

"I've had to change too," she said.

"It's been a family thing, we've helped each other.

"She loves apples now and stays away from the chocolate, which she'll only have as a treat.

"And everyone used to have sugar on their cereal, now we don't use it and we'll use sweeteners in tea instead."

Megan used to skip breakfast so would be hungry by mid-morning and snack, but now she goes to her school's breakfast club.

And rather than watching TV after school, she is using a trampoline in the garden for five minutes every night - and the family, including nan Sue, 53, also take every opportunity to splash around in the 12ft paddling pool.

"Megan would get out of bed and say she was hungry," said Janine.

"She would nag a lot about food but now she's happier and more confident."

The next two courses are due to start this month at St David's Community Centre, Rhymney and St Cenydd Leisure Centre, Caerphilly and places are still available.

Janine added: "I only signed up Megan because she was happy to do it, and she's enjoyed it because she's learned a lot.

"I'd definitely recommend it - it's made a really big difference to all of us."

For information on the September courses, contact Sue Norey on 01495 241292.

The nan's story Sue Arundel was told by doctors her arthritis was worsening as a result of her being overweight.

But the volunteer worker has stuck to her new, healthy routine thanks to a radical change of the family's habits.

Sue, 53, has lost two stone eight pounds since October, claiming she nearly gave up before her granddaughter Megan started the F3 course in May.

"After that I lost 28 pounds," said Sue, who also lives in Trecenydd.

"I've been going along to the classes with Megan and with Janine and it's really helped motivate me.

"It's taught us all the nutritional value of certain foods."

As well as giving cooking and exercise tips, the course teaches etiquette and table manners and Sue said it has transformed meal-times.

"Nobody eats on their laps anymore," she said.

"And we're all having breakfast together at my house as often as possible."

She added: "I've been cooking my way for years but now the bacon's grilled not fried, and we're steaming everything, and not filling bowls with cereal when one ounce is enough.

"I'm not picking on pork pies anymore when I'm tired. I'll sit down and have a meal every time - even if I'm on my own - and I'll make sure I have three healthy meals a day.

"I'm glad Megan won't grow up with the same eating habits as me - I feel so much better for it."

Megan's diet befo ore ng nack: Breakfast: Nothin Mid-morning sn Crisps or chocolate Lunch: Chips from shop or a McDonald's Snack: More crisps an evening meal Evening meal: S or chicken nuggets an Supper: Chocolate crisps or cereal with s the chip ss before Sausage d chips e or ugar Megan's diet now Breakfast: Toast or cereal Mid-morning snack: Apple Lunch: Jacket potato or ham sandwich Snack: Yoghurt or more fruit Evening meal: Roast dinner, jacket potatoes, steamed vegetables or a pasta dish

CAPTION(S):

Megan, middle, with nan Sue, left, and mum Janine, who have also lost weight PICTURES: Richard Swingler [umlaut] Megan on the trampoline in her back garden. She has now started exercising regularly