Norwich Nights Magazine April issue by Norwich Nights & Nights Magazine

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EDITORIAL Editor-In-Chief: Melissa Compton Senior Content Editor: Bethany Banks Lead Food Writer: Zena Leech-Calton Gaming Writer: Dawn Boyd Expert Food Panel: Zena Leech-Calton Expert Theatre Panel: Antoinette Moses Contributor: Chris Sadler, Design and Format: Melissa Compton Cover Photography: Photo by Tom Juggins Photography: Unspalsh.com, Melissa Compton, Saffire, Zena Leech-Calton, Advertising: Melissa Compton SUBSCRIPTIONS AND BACK ISSUES To ensure you do not miss an issue, Visit our shop at www.inetermagazinesuk.com. To contact us about orders, renewals, missing issues or other ordering queries contact: info@norwichnightsmagazineuk.co.uk

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Norwich Nights Book Pages

Journals Of The Undead By Kristine Ceirane This novel that came to the author as a vision... Join eternally depressed Vincent, arrogant Yuri, restless Lucretia and mysterious Arifay as the four vampires navigate through centuries. Georgian London, Victorian era, Chicago during the Prohibition, Swinging London and the early 21st Century. Adventure, trouble, passion, love, friendship, betrayal, loss, boredom, doubt, loneliness and constant changes - turns out eternal life is just as messy and complicated as the one they left behind.

Available from: Amazon.co.uk https://www.amazon.co.uk/dp/B08N3JG3X2

Price: £13.00 Also available as E-book priced £4.99 or via Kindle Unlimited

Strictly on Ice By Helen Buckley When falling in love comes with the risk of falling flat on your face ... Former Olympic skating champion Katie Saunders is well known for her ‘ice queen’ persona in the press. On the face of it, perhaps Katie should have forgiven her former skating partner and ex-boyfriend, Alex Michaelson, for the accident that shattered both her ankle and their Olympic dreams – but she just can’t seem to let it go. When Katie reluctantly agrees to take part in a new TV skating show, it’s only because she’s desperate for cash. What she didn’t count on is the drama – not only is she partnered up with infamous love rat rugby player Jamie Welsh, but one of the judges is none other than Alex Michaelson himself. As the show progresses, will Katie be shown the hard way, once again, that romance on the ice should remain strictly off-limits?

Published ChocLit publishers, Available on Amazon, Apple Books, Rakuten Kobo, Barnes & Noble and Google Play. Strictly on Ice: A new heartwarming inspirational romance for 2021 eBook: Buckley, Helen: Amazon.co.uk: Kindle Store

Price: £8.99

A Measured Man By Ceila Micklefield Norfolk man, Aubrey Tennant, a bachelor in his fifties is still looking for his ideal woman. The trouble is, he has exacting requirements. He relies on rehearsed questions to extract from potential candidates what he needs to know. When he meets Lisa Miller on his annual trip to Torquay he doesn't know she's already buried two husbands. A Measured Man is contemporary literary fiction. The humour is poignant. It's a romantic uncertainty.

Release Date 12 March 2021 Available From: Amazon.co.uk (Kindle only) Price: £3.50 8

Chocolate, Chocolate, Chocolate…

It’s all about the chocolate – Did you know the serotonin in chocolate gives you a feel-good factor? It also may help reduce bad cholesterol, reduce heart disease, help protect your skin in the sun and is an antioxidant. Of course, it contains a high calorie count – but it tastes insane and if eaten in moderation, like everything its more beneficial than not. One of my sweetest memories is buying a tub of rum and raisin ice-cream and eating it in bed with some home-made warm brownies, with my then boyfriend now hubby – it’s amazing what food memories we have, think of your favourite food and then write your history around it. I sometimes pick a food item and do that to help me sleep – it’s true I’m food obsessed. So here is my recipe for brownies – you could replace the cranberries with anything from white choc chips to coconut. The biggest tip about brownies is the cooking – under cook them slightly so they are still doughy in the middle. And a brownie recipe should always be made with actual chocolate (dark is best) and of course butter. The best ingredients make for the best flavour. One of my ‘Food Police’ rules is chocolate cake should never be called brownie! 11

Cranberry Chocolate Brownies Soft in the middle, crunchy on top with an intense rich chocolate taste, enriched with dried cranberries and a touch of vanilla. Makes` - 12 slices Preparation Time – 15 minutes Cooking Time – 30 minutes

Ingredients •

150 g butter

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300 g dark chocolate (chopped small)

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1 teaspoon vanilla essence

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3 large eggs

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200g light brown sugar

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100 g self-raising flour

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50 g cocoa powder

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100 - 150 g dried cranberries

Method •

Pre-heat the oven gas 5 / 200*c.

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Melt the butter, chocolate & vanilla over a Bain Marie* (*a bowl over a pan of simmering water) until just melted together.

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Meanwhile whisk the eggs and sugar together in a bowl until light and frothy.

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Stir in the melted chocolate mix.

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Meanwhile sift the flour and coco together, toss in the cranberry’s.

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Stir the flour mix in to the chocolate mix, stirring until just mixed – don’t overwork the flour!

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Spoon in to a greased tin approx. 8 inches and bake for 30 - 35 minutes on the middle shelf.

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For best results – the brownie should still be a little doughy in the middle.

Zena Leech-Calton © www.lovenorwichfood.co.uk 12

Easy Pure Chocolate Sauce

Ingredients •

100g milk or dark chocolate

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1 Tablespoon of maple of sauce

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200ml whipping cream

Method •

Melt a 100g bar of dark or milk chocolate with a tablespoon of maple sauce,

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whisk in 200 ml whipping cream.

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Serve hot, warm or cold.

Zena Leech-Calton © www.lovenorwichfood.co.uk

Where to Buy Chocolates Locally We are incredibly lucky in Norwich – we have some mighty fine chocolate producers, cake makers, chocolatiers and we even used to have a Chocolate festival – bring it back I say, along with that mighty gorgeous smelling chocolate factory we used to have which is now Chantry Place shopping centre.

Photo Credit: Saffire

Saffire – Artisan chocolates, making all sorts of filled chocolate box choccies, flavoured bars and Easter eggs. I think their flavours are outstanding. 3 The Royal Arcade Norwich www.saffire.co.uk

Photo Credit: Zena Leech Calton

Life Time of chocolate – Chloe Saterley is a local patisserie chef who went choccie solo in lockdown creating amazing truffles, bars and more for her online shop. She also makes the best fudge and brownie I have ever eaten. The flavour quality of the chocolate she uses certainly shines through. www.lifetimeofchocolate.com Dotti – has been selling from her hubby’s businesses at Bread Source during covid. Hopefully the shop will reopen soon 27c Bedford Street, meanwhile she makes rich exquisite choccie boxes, bars and bark available from www.bread-source.co.uk Gnaw Chocolate is a local company who create fun flavoured chocolate bars which are sold nationwide and overseas. You will find them sold all over Norfolk inc. Jarrolds plus online www.gnawchocolate.co.uk Harrisons Chocolatiers – Alex is a cookery tutor in Norfolk and makes the shiniest chocolate bars and truffles. Always super tasty and 100% fair-trade. www.harrisonchocolatiers.co.uk

That Café Brownies If you want some yummy brownies topped with all sorts of your choice, CBD ones or vegan ones for uk postal – Go to Chris from That Café – www.thatcafenorwich.com / 27 St Augustine’s Street, Norwich. If its cakes you yern – the best cakes I tried last year were from Megsy Bakes she sent me some cocktail flavoured ones and I was in heaven. I’ve since tried her brownies which were delicious too – megsybakes@gmail.com Some Chocolate delights to look forward to after lockdown is Figbar, only the best cake shop in the area. Jamie is a professional patisserie chef with years of top London restaurant experience and makes cakes, bakes and more that are out of this world – don’t expect plain and boring, his Jaffa cakes are king. And if we are talking Norwich Market – 2 great cake places are And Eat It for their Brookies a brownie baked in to a chocolate chip cookie and Cuppie Hut who make a delicious chocolate cornflake mars bar tray bake, which I often sneak in to the cinema for mid movie munchies.

Zena Leech-Calton © www.lovenorwichfood.co.uk Secret Menu Norwich coming to the city in June Insta - @Love_Norwich_Food Twitter @NorwichFood u Tube – Dyslexic Chef Facebook – Love Norwich Food

THE ANCIENT PRACTICE OF YONI STEAMING By Tuesday Simmonds I work with women supporting them in their pelvic health journey. Whether it be resolving incontinence issues, irregular and painful menstrual cycles, recurring infections or preparing the womb for pregnancy. Yoni steaming is the ultimate women’s medicine, and these days is my preferred treatment although I have a selection of practices to draw on in my toolbox, to enhance the treatment. Yoni is a Sanskrit word that takes in the whole reproductive system from the vulva to the ovaries. So, the short version of what a yoni steam is: To sit over a bowl of hot herbal tea and allow the warm medicine Infused herbal vapour to be absorbed into your system, directly at the area that you are working on healing. This is a practice used by many cultures worldwide. Often used to speed postpartum healing. The results of a recent study undertaken in the U.S. are impressive. Or in some Asian country’s yoni steam is used right after the period to ensure a thorough uterine cleanse has taken place. Our uterus and vagina are self-cleansing, of course but if you suffer recurring infections or your menstrual blood is brown with clots. Your amazing body needs a little gentle help to bring it back into balance. What does the perfect period look like? The perfect period is pain free, lasts 4 days and the blood is a consistent flow of only fresh red blood in a 28–30-day cycle. I believed that passing out with pain was normal. That was my ‘normal’. I wish I had the knowledge then that I have now. However difficult our cycles are we are told ‘that’s your normal’ it doesn’t have to be. Women should expect and have, the perfect period. I have helped many women achieve this. With organic herbal formulas and a personal steam program. To me yoni steaming is the ultimate in holistic feminine self-care. It works not only on the physical but also on the emotional, gently releasing and healing womb trauma and the painful feelings that can be held there. In its spiritual aspect when performed as a ceremony, yoni steaming reconnects us with the divine feminine as we honour ourselves and the creative force that resides within us. For more Information please see: www.yonisteam.co.uk Author Bio: Hello, my name is Tuesday Simmonds. I have been involved in both bodywork and energy work for more than 30 years. I combine authentic knowledge of a variety of practices from around the globe. I was shown that it is the time to give women the tools to heal themselves. So, I work with the intention of supporting women in reclaiming their power. Email: tuesdaysimmonds@hotmail.com

Not so little nightmares (II) By Dawn Boyd What are nightmares? In a promotion for the release of the new addition to the horror game catalogue, the mind boggler that is Derren Brown did a short promotion to summarise what a nightmare is. Personally, a nightmare for me is turning up to work and realising I don’t have a pen. Working in an office, pens are like gold dust so you can only imagine how much of a nightmare that would be. It’s also the time you find you need to write everything. When you look at the science behind a nightmare, it’s not much of a surprise that a horror series has been made on this very topic. The only surprise is that it took this long to find one that taps so well into that niche. I think nightmares, I think childhood. I think the dreaded turning up to school to give a speech and you are in your underwear kind of nightmare. Little Nightmares II takes your childhood fears to the extreme and it is magnificently done.

What is Little Nightmaes II and where has it come from? Developed by Tarsier Studios and published by your friend and mine, Bandai-Namco. Bringing you the cuteness of Sack Boy for Little Big Planet was clearly not enough for the cult classic creators.

In Little Nightmares II, you play as the anonymous yet adorable Mono with little to no idea as to why. Just like in your nightmares, you don’t know what is coming next. There is a distinct lack of voice acting which just adds to a sense of anonymity in the game. With the mystery of the game in mind, I can’t go much into detail about the story because there isn’t much to tell. With that in mind, let’s talk about the game play. This is very nicely done with the artistry and interaction with the environment for both Mono and subsequent characters. There is a smooth motion as you go through the game and there are short moments of puzzles and logic where you must really think about what to do and how to keep going. It almost feels aimless because you still don’t know where you are heading with regards to the story. Slight spoiler in that you are joined with a companion to progress and further slight spoiler, the little nod to ‘IT’ with the yellow raincoat clearly emphasises the target 21

It’s horror-adventure, side-scrolling on steroids ambition is strangely endearing for a game that is really working its rear off to scare the ‘bejeebies’ out of you. A personal favourite touch is the trophy for playing the piano. You are so small, you run across the keys and play a tune that for its fearful intent, it is a sweet addition. Maybe not the studios aim but it happened, and I really did like that cuteness. Combine that with collecting hats for your character, adds a touch of lightness to what is quite a dark game.

The animation is simple and almost naïve, but the villains take on a freaky fantastical and very surreal quality and character design. The colour tones keep it neutral and yet the detail in the design of the characters and the architecture has a nostalgic touch to my old favourite music videos growing up. Specifically, and I am probably showing my age here but from the band ‘The Used’. The winding stretching necks and the seemingly no end or escape haunts you through the play through. As you go on, you are playing through scenarios that typically as a child you may have found quite intimidating. Opening in a horrible forest setting and being chased. That’s creepy as heck and very much something that kids would likely be afraid of, especially after Little Red Riding Hood or the nursery rhyme about the Teddy Bears picnic. It’s a simple horror trope being chased that gets your blood pumping as you get into the game. After that is the school. Almost too easy to go into the science of that one as most kids hate school and just think of poor Neville Longbottom and his fear of Professor Snape. The teacher being the antagonist here was inevitable and the same with the doctor in the hospital setting. As you advance, the game begins to focus more on the story and less on the environment and setting. The scene has been set and you are officially terrified and on edge. Through the game progression there are gentle nudges of televisions that for a simpleton gamer such as me, it could almost be overlooked. Yet, every now and then there is some interaction with them that is more involved the further into the game you journey. The side scrolling adventure element adds to the game tension because as you go through there are obstructions that you do need to be aware of, especially when escaping. This was a PS4 playthrough on a PS5 that has really shown the potential of the console. The graphics on the game itself are extremely detailed and yet still you don’t see much. A bit of contradiction but if you play the game you may just get it. Mono is so endearing and so sweet, yet you never see his face. Six is disturbing just with actions and again no faces here to see. The colour palette of the game is very dull but is still very atmospheric, which works well to create a sense of unease with the extremely limited soundtrack.

There are sound effects, but music is mostly not needed to create tension here which is extremely impressive. When you think of games like Silent Hill or Resident Evil, soundtrack played a big part in creating that horror atmosphere and this game almost throws that idea to the wind by keeping music well out of thought. I would really like to ask the developers whether it was a conscious choice to not have music or was there just nothing that could really bolster the game effects.

Coming to the end of the game and with those TVs, you are introduced to who we assume to be the big bad guy, the Pale Man. But you cannot underestimate the power of little ole Mono. As you reach the pinnacle of the game, Mono’s strength is firmly realised, and you are drawn to a conclusion you may not want to be a part of. And if that isn’t enough for you, make sure you go on and complete that secret ending! Overall, Little Nightmares 2 is a wonderfully surreal construction of childhood fantasy and wonder wholly destroyed and exaggerated to scare the ever-loving poop out of you in an innocent side scroll adventure style. There are tense moments with chases by characters that are horror movie incarnate. It’s very Pans Labyrinth style surreal horror that keeps you guessing right until the very end. An impressive feat that is easily binged, tv series style.

Rating: -

STORY OF SEASONS publisher saving one of the UK’s rarest species £20,000 donation to bring the pine hoverfly back from the brink London, United Kingdom – 22nd March 2021 – Marvelous Europe Limited, publisher of STORY OF SEASONS: Pioneers of Olive Town, is thrilled to announce a partnership with the Royal Zoological Society of Scotland (RZSS), the wildlife conservation charity which aims to save one of the UK’s rarest species, the pine hoverfly.

With its natural habitat restricted to just one site -- a small forest patch in the Cairngorms in Scotland -- the pine hoverfly is so rare in the UK that no one has seen an adult of this species in the wild for over seven years. As part of the #SOSPOOT Campaign, Marvelous Europe is donating £20,000 to part-fund building new facilities at the Royal Zoological Society of Scotland’s Highland Wildlife Park. These will include a larval rearing room, space for the adult hoverflies to fly and mate, and preparation space for staff to ready the abundance of flowers the hoverflies need for food. With the money from Marvelous Europe and other donors, including The National Geographic Society, Cairngorms National Park Authority, Forestry and Land Scotland, and NatureScot, it is hoped that this conservation breeding programme will help bring the critically endangered pine hoverfly back from the edge of extinction.

Adult Pine Hoverfly - credit Ellie Rotheray As well as a donation to develop the project, Marvelous Europe is working with partners to help raise awareness for the important work being undertaken by RZSS, with a Europe-wide seed growing competition for the gaming industry, kicking off with a special Twitch live stream from comedian, games journalist and one half of the UK's Number 1 Parenting Podcast, “Scummy Mummies”, Ellie Gibson on Friday 26th March. Participants in the competition will get the chance to have a tangible impact on the species’ future, naming the hoverflies that will save the species, and winners will have a lasting impact, naming the new facilities that will keep this vital programme going for years to come. In STORY OF SEASONS: Pioneers of Olive Town, which launches 26th March 2021 on the Nintendo Switch, players begin their farming journey in a pine forest and must work alongside nature to breathe life into their farm. By saving the pine hoverfly, we hope to bring a bit of the game world alive, while also helping to save an endangered UK species from the very real threat of extinction. It may be small, but the pine hoverfly is an important pollinator, a role shared by many of the world’s endangered invertebrates. The breeding programme is ‘pioneering’ in its own right, developing techniques that could turn the fortunes of other species that are vital to delicate ecosystems around the world.

About Story of Seasons: Pioneers of Olive Town: The brand-new entry in the STORY OF SEASONS franchise is putting down roots on the Nintendo Switch! This long-awaited entry in the original farm/life simulation offers players more freedom than ever before! Embrace the pioneer spirit to shape the untamed wilderness, discover new animals and produce, and help them flourish on your farm. Customise every inch of your new homestead to impress a new cast of marriage candidates from Olive Town, an aspiring tourist hotspot that grows and thrives along with your farm. Key Features: * A Wild World of Discovery: Tame the wilderness of the peninsula, discover the flora and fauna that make it their home and unearth the secrets of the world around you. Work with the land to build the farm of your dreams from the ground up. Build facilities wherever you see fit, level up your farming skills and craft everything from fences to sprinklers for crops! * Cultivate Your Farm, Cultivate Your Town: Gather and process materials to fulfill requests and improve Olive Town’s infrastructure, upgrade tools, or commission new outfits and accessories * Simple Mechanics, Deep Gameplay: Fledgling farmers can rest easy with the return of Seedling Mode and Normal Mode, with a new request system highlighting the fresh features while you lend a hand to the locals! Veteran players ready to create a bustling farm of their own will find all the core elements of the STORY OF SEASONS series, with new twists on classic gameplay. * There’s Always Something Going on in Olive Town! Participate in local festivals as the town comes to life with events that are new to the series! Get to know your neighbours better and you may even find love with a special someone among them.

The New Book Box From Boxes By Nights Includes: A book of your genre choice, A pen pal to discuss your book with, Access to our private Facebook group, Plus Tea, Coffee and Biscuits

All for just £15.00 27

Photo Credit: Benjamin Mathers

Theatre boss Adam Taylor is with us today to chat about the fantastic venue he runs here in Norwich - The Garage… NORWICH NIGHTS: Hi Adam, welcome to Norwich Nights! Could you tell us a little bit about yourself? ADAM: I was born in Norwich and started my career in technical and production management, then moved into teaching and producing theatre. I’m currently CEO of The Garage Trust, which runs The Garage in Norwich and The Workshop in King’s Lynn. NN: The Garage? ADAM: The Garage is the place for performing arts in Norwich. It’s for all ages from beginners to professionals. We build confidence through learning, fun, participation, and performance; and help people interested in a career in the performing arts. You can find us in Norwich’s Chapel Field North just opposite Chapelfield Gardens. Although what I do is not remarkably interesting, what The Garage Trust does is. The Trust’s vision to change people’s lives through the creative arts is fascinating. Many people know about our programme of regular weekly classes and professional shows and productions we stage in our theatre, but we also provide intervention programmes which every year reach hundreds of young people who face challenging circumstances. In addition we deliver many accredited courses from GCSE to MA Performing Arts. Photo credit: The Garage

NN: How is the venue funded? ADAM: The Garage earns about 60% of its income from tickets, classes, and courses. We also have a range of funders who support us, from national organisations The Foundation of Youth Music, through to BBC Children in Need; to local organisations like The Geoffrey Watling Charity and Norwich Charitable Trusts. The charitable work we do includes young people who face real challenge in their lives. We use the performing arts as a basis to give those young people a positive, constructive experience which supports their personal and social development. It could help them stay in school and progress to college or university, or support them through a bereavement or a tough time at home. There’s also The Garage Youth Forum, which stages events and has an input into our programming. Last year they were picked to design the official Children in Need T-shirt! The positive impact of cultural and physical activity on a person’s wellbeing, both physical and mental, is well documented. Sometimes people need a little extra support to achieve. We recently launched our Chair’s Bursary Fund campaign in honour of our previous chair of board Maggie Wheeler. It will fund thousands of bursaries for young people from disadvantaged backgrounds and challenging circumstances to take part in classes and courses at either The Garage or The Workshop. Donations welcome via our website. NN: How has Covid affected you? ADAM: The pandemic has been a real challenge - it massively affected our income and we lost £650,000 of what we had budgeted for. It also made us think about how we engage and what we do to reach those who’ve already dismissed the idea of taking a class or coming to a show. We worked throughout the pandemic from both sites, opening when safe and legal to do so, presenting mostly seasons online like our successful My First Panto: Goldilocks and The Three Bears. We’ve commissioned local artists to make shows in both the virtual and real worlds. In addition we teamed up with the NR2 Foodbank – set-up by NR2 Community Skills Share – donating class vouchers and helping provide toy vouchers for more than 120 children last Christmas. We also worked with some housing associations to make people’s lives a little better during lockdown. Without additional funding and support from our participants and audiences we wouldn’t have retained our workforce to continue our charitable work.

Photo Credit: The Garage NN: That’s fantastic. What events do you have coming up? ADAM: Our summer term of activities from fitness and dance to music and theatre begins online on 19th April. We also have plenty of Easter fun planned from 2nd April to 7th April with Storytime, Let’s Dance Together and My First Dance. Shows-wise, watch this space. We’ve spent the last year rescheduling shows and have an exciting autumn season planned, including critically acclaimed stand-up Jayde Adams and a small-scale comedy festival. When we’re certain of dates we’ll announce via our newsletter and social media. NN: How do you see the future for The Garage and for Norfolk arts in general? ADAM: The cultural sector will bounce back. Each venue and company across the county is really looking forward to inviting the public back into their spaces. However, our work we do and the way we conduct ourselves has to change. We, like many sectors, need to learn the lessons that have been laid bare during the pandemic. We need to learn that it’s not just about the work on our stages and in our studios, it’s about the communities we work with. We are charities after all. NN: Who else in the Norfolk theatre scene do you see doing great things? ADAM: The doors to our venues may be closed but everyone’s still planning and working hard. Frozen Light Theatre, based at The Garage, create work for audiences with PMLD (profound and multiple learning disabilities) and have released a fantastic film - 2065: the Multisensory Movie - originally destined for the stage but which has been redeveloped for online audiences. It’s great to see projects and commissions come out of our coastal partners in Norfolk. Sheringham Little Theatre’s collaboration with St George’s in Yarmouth has seen a rewriting rural racism project by local actor and playwright Ashton Owen’s result in remarkable new show Outskirts. And there’s been a commission for rising theatre star James McDermott and fantastic director Marcus Romer. We’re all working hard for the future. NN: Adam Taylor, CEO of The Garage Trust, may you continue to do brilliant things! Thank you so much. Interview by Chris Sadler: Chris Sadler - Writer and contributor. Factual articles, interviews, and theatre reviews published locally and nationally. Comedy scripts written and performed on radio and stage. Regular BBC contributor. Twitter: @cs_northnorfolk’

Beyond the Screen By Antoinette Moses The desire to create is what fires up all those who make theatre and it has been no different during lockdown; despite the hardships faced by those working in the industry, we’ve been offered a wealth of digital experiences. And it has been vital, too, for offering the chance to put a bit of money back into our theatres. But now I’ve got a confession to make. I am a little tired of digital. Over the past year, I’ve watched great opera from the Metropolitan Opera House in New York, and glorious theatre from the National Theatre plus brilliant local poets and performers. But it’s not the same as Live Theatre.

And while we wait (some of us already vaccinated or half vaccinated) for that heavenly moment when the curtain rises again… let’s look back at some of the great shows we’ve enjoyed in Norwich and look forward to some of what we can enjoy this summer and beyond. In the more than thirty years I’ve lived in Norwich I have seen some glorious theatre, though some of the most magical

have been outside actual venues, such as the interactive Dining With Alice, created by Artichoke Productions and performed as part of the 2011 Norfolk and Norwich Festival.

And some of the most memorable evenings in the Norwich theatres have not been plays opera from Glyndebourne Touring and the first chance to see Matthew Bourne’s Swan Lake and cutting-edge comedy at the Playhouse. But there have been wonderful productions put on in all our theatres and, as a playwright, I can’t not mention the joy of hearing the audience laughing helplessly to my comedy Ladies Who Lunch at the Maddermarket Theatre.

And what can we look forward to? A lot of treats. There will be more about them next month, but the comedy at the Playhouse is selling out very fast. A few tickets left for Jenny Eclair and Rachel Parris. And make sure you get the best seats for some stunning musicals coming to the Theatre Royal including Chicago and Grease.

And while we wait, there are some splendid digital treats. Firstly and already booking at Norwich Theatre there is Rambert Rooms by Jo Strømgren. Rambert always a favourite dance company of mine and the New York Times said that this show was like ‘watching a movie, immersive, and absorbing’. Also the best of locally-curated theatre every Thursday and a podcast put together by local playwright James McDermott, Tales of Theatre where he chats to guests about their transformative memories of plays they've seen or classes they've attended. Again, this will whet your appetite for the many delights to come. All available from www.norwichtheatre.org

Next month details about MT Fest and future plans from our other theatres. Spring is here and live theatre won’t be so far behind!

Choc packed Facts and Quotes This month I have put together a few chocolate based facts and quotes for you, Enjoy!

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A piece of Cake = something easily achieved.

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Chocolate is cheaper than therapy and you don’t need an appointment = Marcia Carrington

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Exercise is a dirty word – every time I hear it - I wash my mouth out with chocolate = Charles M Schultz

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Nine out of ten people like chocolate the other one lies = unknown

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You can’t have your cake and eat it too = Thomas Cromwell (all my life I thought this meant you have to share or eating all of your cake is unfair, it actually means once you eat all your cake, you have no cake – so you can’t eat it and have it !?!) That’s why I’m gonna buy two!

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It takes 400 cocoa beans to make a pound of chocolate.

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A cocoa tree produces around 2500k beans, with about 30-40 in each pod.

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Apparently if you eat 95 full sized chocolate bars it would more than likely kill you.

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Originally Chocolate was from Mexico and called Xocoatl, made in to a bitter spiced chocolate drink.

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Fry & Son made the first chocolate bar in 1847 in Great Briton.

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The Swiss eat on average 8,8kg per year, the highest rated chocolate eaters in the world.

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Women crave more chocolate then men, this is proven as far down the evolutionary ladder to rats.

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I once won a competition for making Savoury Chocolate Sausages – it’s true google it (Zena).

Zena Leech-Calton © www.lovenorwichfood.co.uk Secret Menu Norwich coming to the city in June Insta - @Love_Norwich_Food Twitter @NorwichFood u Tube – Dyslexic Chef Facebook – Love Norwich Food

HOW TO AVOID INJURY WHILST GETTING FIT OR INCREASING YOUR TRAINING

By Claire Gurney Whether you’ve had to adapt your exercise routine in Lockdown or have taken this time as an opportunity to start or increase your fitness, the last thing you want is an injury! Learn how to train properly and get any aches or pains fixed before they become a problem. Here are some useful tips to ensure you stay injury free when working out.

Avoid doing too much too soon

Regardless of your previous level of fitness, trying to go from lower levels of exercise to hours of training is a recipe for injury. Have a goal in mind and progress you’re training to gradually improve from what you can do now to what you would like to achieve. A good amount of exercise to increase by is 10-20% of what you are already doing per week, e.g., if you are running 5km 3 times per week (total 15km), running an extra half to one km per training session would be ideal. You can then progress more each week until you reach your goal distance. Take into account your current level of fitness, how much time you have to spend training and your motivation to do it before forming a training plan. if you don’t want to or can’t plan your training yourself use an app like couch to 5k or workout for women. Pre-set training programmes set over a number of weeks can be an ideal way to get fitter a realistic pace.

2. Warm up and cool down. An effective warm up and cool down prepares your body for exercise and prevent muscle tightness occurring afterwards. A good warm up last between 3-10 minutes depending on your fitness and how long you plan to work out for. Generally, if you have a lower level of fitness you will need more time to warm up and you will need a more thorough warm up if you are planning to do a longer session. A good warm up involves gradually increasing the intensity of what you are doing with dynamic movements for the main joints involved in the workout. A good cool down should last at least 3 minutes, in which you should decrease the intensity of your exercise and stretch out the main muscle groups or body parts you used in your workout (e.g., stretch your arms, chest, back, hips and legs). Seeking advice from a physio or suitably qualified personal trainer before increasing training will help you get fitter not injured. 37

3. Vary your training! It is important to vary your weekly exercise routine to prevent injury. I regularly see runners who become injured not because they’re unfit but because all they do is run. Strength and conditioning exercise are important to build core strength and joint stability, making your body more resilient to injury. Balance and Flexibility exercises are important for decreasing stiffness and ensure efficient movement patterns during exercise, as good technique means less injuries. Yoga and Pilates are ideal for gaining these components of fitness, as are traditional body weight fitness exercise such as press ups, squats, tricep dips, planks and lunges followed by a good stretch out. Aim to include strength, conditioning, and flexibility exercises 2-3 times per week for the best results.

4. Fix underlying issues. Most people have aches, pains, or areas of weakness, especially if you exercise on a regular basis and have done so for some time. These issues can hold you back from performing at your best, distracting you during exercise and affecting your technique. Prevention is better than cure. Getting these issues and any new ones that occur fixed sooner rather than later will prevent injury and make for a smoother, easier recovery. This is especially important when looking to increase your fitness training. Physiotherapists are able to continue working during lockdown and many are offering online appointments where we can offer advice and demonstrate effective exercise and self-care techniques to help you get better. Seeking advice from a physio or suitably qualified personal trainer before increasing training will help you get fitter not injured.

For more information please see: info@clairegurneypilates.com, www.clairegurneypilates.com Author Bio: Claire Gurney is a Physiotherapist and Pilates instructor from Norwich UK. Claire is “musculoskeletal” and women’s health physiotherapist, helping her clients overcome pains, injuries and issues associated with exercise, lifestyle, or pregnancy. She works from two clinics in Norwich and has an online presence teaching Pilates on zoom. Claire is passionate about injury prevention as well as rehabilitation, she often treats runners and gym enthusiasts with niggly injuries and works with them to address the potential causes of their issues, as opposed to just fixing the pain. In her own time Claire enjoys yoga, Pilates, long walks and cycling. 38

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