Dispatch Magazine Bury St Edmunds December January 2012/2013 by Spider Creative Media

Y MERRMAS ST CHRI D A AN Y HAPPEAR Y NEW

FOR BURY ST EDMUNDS

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Events At The Apex 1 Charter Square, Bury St Edmunds, Suffolk, IP33 3FD.

Tel: 01284 758000.

1st Dec - 12th Jan 2013, Mon-Sat 10am-5pm Apex Gallery Exhibition: Interlude The Gallery’s winter exhibition showcases contemporary painting, photography, 3D and fine art prints. Our high profile exhibiting artists are all from around the East Anglian region. This mixed selling exhibition continues through to January 2013 and is perfect for finding unique gifts for art lovers.

Tue 18th Dec, 8pm Maddy Prior & The Carnival Band Celebrating the 25th anniversary of their partnership with a unique celebratory show of Christmas music, mixing renaissance, modern and ethnic instruments with a refreshing cavalier attitude and plenty of humour - putting their inimitable stamps on a range of familiar and not-so-familiar festive fare. £19.

Tue 11th - Thurs 13th Dec, 7pm Waiting for Christmas A vibrant musical Christmas celebration featuring 200 children from local schools singing on stage with a live 18 piece band, soloists, dance, video & drama. All proceeds go to the charity Tearfund. £10.

Wed 19th Dec, 10am-4.30pm Wednesday craft market

Sat 15th Dec, 10am-4.30pm Craft & Gift Fair Local exhibitors offering a great selection of handmade crafts and unique gifts. Free. Sun 16th Dec, 6pm Orchestral Carols Presented by West Road Church Freedonations in aid of St Nicholas Hospice.

December / January 2012/13

Thurs 20th Dec, 7.30pm-1am Christmas Party Nite With Soul Kitchen - live soul, ska, funk and blues classics and DJ Seb til 1am. Price includes 3-course meal, 1/2 bottle of wine per person, cocktail reception, crackers, poppers, party favours and a Christmas Treat to take home. £45 Sat 22nd Dec, 2.30-4.30pm Strictly Saturdays Dump the shopping and come Ballroom and Latin dancing in the upstairs bar. Free.

Visit: www.theapex.co.uk

Sat 22nd Dec, 7.45pm The Fillers Based in a country where “The Killers” came to fruition they capture the sound look and feel of the Vegas quartet performing tracks from Hot Fuss, Sam’s Town, Sawdust and Day & Age and Battle Born. £10 adv. Sat 12th Jan 2013, 7.30pm Elkie Brooks Quite simply one of the most successful and popular singers the UK has ever produced.

Sun 20th Jan, 8pm Mardi Gras BB A large-caliber New Orleans-grooveattack: “big band-swing with Afro-Cuban fire, crime-jazz, clanking debris Blues, sousaphone and maracas merge into a feverish nightmare.” Now in their 20th year, the experimental brass-caravan revisits the 1940’s New York, fuming lindy-hop & jump blues - footage galore for electro-swing-ravers and aficionados of caringly made vintage music. £16.

Now in the 5th decade of her career, she is Fri 25th Jan, 4pm-6pm still proving to be one of the most powerful BurySOUND Unplugged and versatile vocal talents of our generation. Promoting up & coming artists aged under 23 (in the bar). Free Returning after 2 sell-out gigs in 2011, Elkie will be performing some of her classic Sun 27th Jan, 10am-3pm hits, blues, jazz and songs from her new 2013 Holiday & Cruise Show with album ‘Powerless’. £22. Fred Olsen Travel Agents Escape the winter blues and discover the Sun 13th Jan 2013, 8pm world with Fred Olsen Travel Agents. Fat Cat Comedy Club Bury’s great monthly comedy night. Check Browse the many trade stands and out www.fatcatcomedyclub.com for more meet many of the countries top travel details. £10. operators.

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Issue 010 December / January 2012/13 Deadline for all submissions for the next issue is: January 11th 2013 ÂŠ Dispatch Magazine Disclaimer: No part of this magazine may be reproduced or used in any form or by any means, either wholly or in part, without the prior written permission of the Publisher. The views expressed by contributors are not necessarily those of the Publisher. Every effort is taken to ensure that the contents of this magazine are accurate, but the Publisher can not assume any responsibility for errors or omissions. Whilst reasonable care is taken when accepting advertisements the Publisher will not accept any resulting unsatisfactory transactions. They will, however, immediately investigate any written complaints. The Publishers reserve the right to amend such submissions and cannot accept responsibility for any loss.

December / January 2012/13

Bury st edmunds

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Christmas And Hearing Loss Karen Finch, Audiologist and Managing Director of The Hearing Care Centre tells us that we must be considerate of those with hearing loss over the festive period. As you begin to gather with your beloved friends and family this holiday season, please remember that not everyone at the party may be able to fully join in. Hearing loss is very common as we get older, one in six people in the UK in fact, and social gatherings can create challenges for those with hearing impairment. The more that hearing loss is ignored, the more it can lead to feelings of isolation and depression. Most of us will experience significant hearing loss as we get older. You may become aware of it in busy environments, when there are many voices and other background noises present - like at Christmas. Imagine being in a room where you’re unable to hear what other people are saying. If someone makes a joke and

you miss the punch-line, you will no longer feel part of the group. If you know someone is having problems hearing, there are several things you can do to help: • Make eye contact and speak clearly - shouting is not necessary because that just distorts your voice • �� Keep background noise and music to a minimum • �� When at the dinner table seat them in the middle so they can see people’s faces and hear what they are saying • �� Keep rooms well lit to making it easier to lip read and see facial expressions • �� Sit with the background noise behind them or better still remove all unnecessary background noise if you can.

• �� With some tact bring up the idea of having a hearing test after Christmas and see whether wearing a hearing aid may benefit them My Christmas wish is that we could somehow get across the message that it’s OK to have a hearing loss

For more information or to book an appointment please visit www.hearingcarecentre.co.uk or call 01473 230330.

Local Builders Expand Joinery Offering Bury St Edmunds based builders Moore & Stone Limited, are celebrating the end of the first year of their new joinery workshop being in operation, with record sales, a new appointment and an expansion of their offering. The dedicated joinery facility on Northern Way in Bury St Edmunds was opened a year ago to support the existing building business and to meet additional demand for high quality, bespoke fixtures and furnishings. Until now the workshop has been run by joinery specialist, Phil Flame, but following the success of the venture he has now been joined by Reed Bailey, an experienced carpenter and joiner who will work with Phil to ensure the highest quality products as they move the company forward. The Moore & Stone joinery workshop combines the most up to date modern joinery machinery with traditional craftsmanship and skills to ensure the highest quality for customers, and the

December / January 2012/13

and that this is no more stigma attached to wearing hearing aids that in wearing a pair of glasses.

company is now extending its scope to supply trade customers. Matt Stone, Director of Moore & Stone explains: “Over the past year we have seen demand grow and grow for bespoke joinery products such as sash and casement windows, complete staircases, bannisters and handmade kitchens. It’s great testimony to Phil and the quality of his work that now we are not only supplying joinery products for projects we are working on and directly to end users, but word has spread and we are receiving enquiries from others in the building trade, both builders and builders merchants, who don’t have the capacity to manufacture themselves. This partnership way of working is something we are very keen to build on in the future.”

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New Chairman Elected For Key Education Abbeycroft Trustees Board

Key Education Services provide quality, local teachers, to local schools.

Businesswoman and current trustee Sarah Howard has been elected Chairman of Abbeycroft’s Board of Trustees.

We offer a first class service making sure that each teacher is placed appropriately, and whenever possible, with the necessary subject specialism.

Sarah, 45, took over from current Chairman Brian Jones who stepped down after serving a maximum of five years. Brian will now become Vice-Chair.

Awards, and numerous awards for the leisure trust. During this time Abbeycroft has also opened its first budget gym in the heart of Ipswich in Suffolk, one of only a handful of leisure trusts in the UK to branch out and develop this affordable fitness model. Bury St Edmunds Leisure Centre was chosen as an official London 2012 Pre-Games Training Camp for the Rwanda Olympic and Paralympic Teams who trained at the Centre this summer.

As a leisure trust, Abbeycroft Leisure is governed by an independent Board of Trustees made up of skilled volunteers each with their own areas of expertise and interest.

Sarah said: “Brian has overseen an incredible five years for Abbeycroft which culminated this year in the trust’s Bury St Edmunds Leisure Centre becoming an official London 2012 pre games training camp. Abbeycroft has grown from strength to strength and I look forward to building on that success and taking the trust forward.”

For schools it provides both assurance and official recognition that the highest standards of recruitment practice are being adhered to; and Teachers will be confident that they have selected an accredited and reputable service that will add value to their experience as supply teachers.

Abbeycroft Leisure was established in 2005 as a Charitable Leisure Trust and independent, registered Company, Limited by Guarantee. It manages both Haverhill and Bury St Edmunds Leisure Centres in partnership with St Edmundsbury Borough Council. Abbeycroft also delivers much of the Sports Development and outreach work in the Borough.

If you are a qualified and/or experienced teacher currently looking for teaching positions in and around Norfolk/Suffolk,

Sarah, who is a Director at Sarand Ltd, a business software company in Haverhill and a Suffolk Chamber of Commerce board member, was until recently the Chairman of Haverhill Chamber of Commerce, serving a maximum of four years in the role. Sarah has a background in recruitment and management and has worked for high profile organisations including JP Morgan, Badenoch and Clark and KPMG. She is also the Vice Chairman of ONE Haverhill. She takes over from Brian Jones who in his five years as Chairman has seen considerable developments at Abbeycroft including a £5.2million refurbishment of Haverhill Leisure Centre including the development of very popular new indoor play area Kid City, the opening of a new 110 station fitness studio by Olympic Gold Medallist Sally Gunnell OBE, the growing success of the St Edmundsbury Sports

We are passionate about education and offer an exceptional service to schools, and a supportive and effective service to teachers. Key Education Services was established in April 2006 and in July 2009 were awarded the DFE/REC quality mark and are audited annually so far achieving 100% each year.

in a variety of schools/PRU units/ independent schools please contact Debby on 01440 764430 or email debby.dyson@keyteacher.co.uk for a registration form. If you are looking for a new job, relocating to the area or would like to be kept up to date with long term or permanent vacancies, please send us your CV and a brief summary of what you are looking for and we will inform you of any suitable vacancies. Current vacancies are updated daily so please visit our website or check our facebook page. Supply teachers are crucial to the day to day running of a school. You will never be considered as just a number if you work with Key Education Services! We also give back to schools in the way of book tokens which has allowed the schools to give as prizes for competitions or to reward good behaviour etc.

Warren Smyth, Chief Executive of Abbeycroft Leisure, said: “I would like to say thank you to Brian who in the last five years has provided Abbeycroft with strong leadership and has supported me in my role as Chief Executive. We have had an unbelievable five years and I am very much looking forward embarking on a new working relationship with Sarah and a new stage of Abbeycroft’s development.”

Merry Christmas And A Happy New Year From All At Dispatch In Print | OnLine December / January 2012/13

Bury st edmunds

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Woodland Setting For new illuminated fairy story. The woodland garden at Nowton Park, Bury St Edmunds, will be brought to life after dark this December for another illuminated fairy story trail. Following the success of last year’s trail, the woods will be the enchanted setting for The Eyes if Mizmador, a new tale about creatures who have left wishes with the unicorn. Children, their parents and grandparents can discover the story as it unfolds by following the trail laid by the unicorn in the atmospheric woodland, transformed into the Wild Woods of Wonder. Visitors will meet the toad and hare again and several new characters including a weasel, owl and tiger moth, as well as Mizmador, a beetle. The story has been written by St Edmundsbury Borough Council’s Parks Development Manager, John Smithson, and local artists have made the wicker, wood and textile characters.

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“The woods are magical in the dark and discovering a fairy story in this kind of setting is something many young visitors won’t have experienced before,” said John Smithson. The trail is open for six evenings, Friday, Saturday and Sunday 7th, 8th and 9th December and the following weekend, 14th, 15th and 16th December, between 4.30pm and 7pm. Tickets are £4.50 in advance from the apex box office - www.theapex.co.uk, 01284 758000, or £5 on the night. The price includes the short bus ride between the main Nowton Park car park and the woods, entry to the woodland trail and refreshments at the end of the story. There will be no charge for parking. The event is also a chance for people to experience the sounds and smells of the woodland at night. The many mature trees at Nowton Park were planted in the 1870s when it was a private country estate.

Skydiving Cooper Lomaz Staff Raise money for air ambulance charity. Two daredevil ladies have parachuted from a plane in order to raise money for a local charity.

The pair jumped from 10,000 ft at the North London Parachute Centre and have raised over £1,000 for the air ambulance.

Emma O’Brien, Business Support Manager and Charlotte Cooper, Joint Managing Director from Cooper Lomaz Recruitment in Bury St Edmunds took to the skies at the end of October to raise money for the East Anglian Air Ambulance (EAAA).

Pip Duffy, Area Fundraising Manager for EAAA, said: “Cooper Lomaz are great supporters of ours and I can’t thank Charlotte and Emma enough for putting themselves through such an ordeal to raise money for us.

Charlotte Cooper, Joint MD of Cooper Lomaz, said: “When we agreed to do this it seemed a good idea and a long way off. I can’t do heights and I’m starting to agree with everyone that I must be mad! This is a great cause to raise money for. The air ambulance is able to get expert clinicians to people in need within 25 minutes, in fact they bring the emergency room to the patient, and then, when necessary, can also fly people to the right hospital within minutes.” Emma O’Brien, Bussiness Support Manager at Cooper Lomaz, said: “I think I must have been busy when Charlotte asked me to do this and agreed to it, not actually thinking. At least I can say this is one more thing off my bucket list and I’ve raised money for a great charity.”

“Their donation will go towards helping the charity maintain its air ambulance service across Suffolk and the surrounding counties and is gratefully received, especially now our crews are beginning their training so that we can start attending missions which occur during the hours of darkness.” Although the skydive has now taken place, sponsorship is still open and can be done via www.justgiving.com/Emma-O-Brien-CharlotteCooper. If you’d like to know more about the work of the East Anglian Air Ambulance visit www.eaaa.org.uk or call 08450 669 999 to find out about volunteering for the charity or for help organising an event.

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Santon Downham Village Hall

Real Time Information (RTI)

In the heart of the Thetford Forest.

HM Revenue & Customs (HMRC) have initiated the biggest change in payroll since the introduction of PAYE in 1944.

Located in an idylic forestry setting, Santon Downham Village Hall is the perfect venue for a wedding. Situated off the B1077 between Thetford and Brandon and easily accessed from the A11 and A1065. Easy to get to and with plenty of safe car parking.

and will be providing home made cakes, teas, coffees and some mulled wine and mince pies. DO COME ALONG.

Monday, 31st December 2012 (NEW YEARS EVE) Starts at 7.30 pm - ‘A night at the Movies’ Large Main hall will comfortably seat 110 on is the theme and you are welcome to our round banquetting tables. Second room dress to the nines as your favourite movie ideally suited to accommodate a buffet. Fully character, or simply come along as yourself. Licenced bar with professional and friendly Tickets are £12.00 per person and for this bar staff, Commercially fitted out kitchen for you also get an excellent disco and a much hire by a Caterer of your own choice, or for raved about buffet. Tickets must be booked ahead of the evening, obviously so that we hire for preparation only. We do however, can ensure that there is enough food to have a shortlist of excellent Caterers that cater to everyone’s appetites. we are happy to recommend. Crockery and cutlery available to hire, we can also For all of the above, the contact assist with table and chair linens, floral number is 01842 815213. decorations, disco etc. Our rates our extremely competitive and we offer a full service from beginning to end. Why not ring for an informal chat, and arrange a viewing of the hall, when all your requirements can be discussed

Moving to a real time reporting system will bring PAYE and your business into the 21st century. It will make operating payroll less straightforward for employers but makes the PAYE system easier for HMRC to administer.

earnings and allow HMRC to conduct real time reviews of personal data.

It will make PAYE more accurate for individuals and ease the process of employees joining or leaving your business. In addition, RTI removes the need for an end of year return.

Now may be the time to consider outsourcing your payroll to our experienced team so the stress of RTI is removed.

From April 2013 HMRC will begin switching employers to RTI. Employers will submit payroll information to HMRC each time they pay their employees. However, payment to the employee will not be actioned until the submission has taken place and been agreed. In addition, this change will permit the new Universal Credit to link with

Lovewell Blake offers a dedicated Payroll Bureau and we are ready for these changes.

Dealing with hundreds of payrolls means we have the knowledge and confidence to handle the smallest or largest payroll. In addition to payroll processing we have a BACS licence to administer payment of salaries, PAYE, pensions, etc. on your behalf. By using our service you can reduce the time spent on payroll and focus on core issues in your business.

Up and coming events. Saturday, 1st December 2012 Santon Downham’s Annual Xmas Bazaar (inside the hall). We are filling up fast with stall holders, so if you are wanting to sell your crafts at this event, you will need to get in touch with us quickly. Only £6 per table, which is provided for you to use by the hall. Starts at 10.00am to the public and should end by 3.00pm. Admission is free to the public. There will be many interesting stalls, tombolas, face painting and Father Christmas. A lovely chance to pick up a few stocking fillers, presents, have some fun and meet friends. The cafe will be open

December / January 2012/13

Bury st edmunds

www.burystedmundsonline.com

Your Local, Friendly Cleaning Company, But With A National Reputation! Here at ChemDry East Anglia, we pride ourselves in delivering unbeatable results, customer satisfaction and superb value for money when it comes to all of your carpet and upholstery cleaning needs. With free quotations and no call out charges, you can afford to put your trust in us! Whether it be a 4 storey Georgian manor house, or a tired single armchair, our industry leading chemicals and products allow us to deliver the highest quality clean, at fantastically competitive prices. Based in Diss Norfolk, we cover from Cromer to Colchester, Cambridge to Chelmsford, and everywhere in between. Take a look at our website for more info www.chemdryeastanglia.co.uk. Most of our services take no more than a few hours to clean, protect and dry, allowing you to carry on your day as usual. Our highly trained technicians will carry out the work at a time convenient to you, and offer professional, friendly advice and

December / January 2012/13

answer any cleaning questions you may have. With our 3 levels of service, Silver (clean only), Gold (clean & protect) and Platinum (clean, protect & sanitise or anti allergen) you can pick the one that’s right for you! Take a look at our services on our website.

Remember the facts! Free quotations, no call out charge, very competitive prices and discounts across the range, industry leading products and highly trained and qualified technicians! See advert below for current Christmas Offers!!!

Feel free to browse our page and find the right service for you, before calling us on 01379 642011 for a free quote and details of our latest offers. Alternatively, why not drop us an email using our ‘Enquiry form’ via our website. Just input as much of the information requested as you can, and one of our friendly staff will contact you with a price. It’s as simple as that!

Before

After

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bury st edmunds

Make Sure You Make A Resolution To Save Tax Next Year Urges Mark Wallace of Stacey and Partners in Bury St Edmunds. At the end of the year, we all make resolutions. Why not make it your aim to save on your tax bills?

4. Are your assets held / shared by the right person? If you share them with your spouse and they pay no tax or at a lower rate than yourself, you could save on the tax bill!

Here are some ideas:1. Are you using all or your ISA allowances? You can pay £11,280 this tax year into an ISA, and the funds will grow income and tax free!

5. Have you checked your PAYE code? A recent survey said that one quarter of these could be incorrect! It has been known for some tax payers to receive refunds over £5,000 for one client, just by checking the code!

2. Are your investments income or capital producing? We all have a Capital Gains Allowance of £10,600. If your investments are mainly income bearing, why not switch to a product which produces capital gains instead?

6. Are you extracting profit from your business in the most effect manner? Have you considered if you should be a sole trader, limited company? Make sure the business is structured in the most tax efficient manner!

3. Are you making use of gift aid? Any gift to a charity is automatically worth a 25% to the charity, and if you are higher rate tax payer, you will have a reduction in your tax bills as well!?

7. Is your remuneration efficient? There are lots of tax free or efficient perks, such as child care schemes, available! IF you operate your business through a limited company, are you extracting funds as dividends?

8. Higher rate tax payers - have you thought about using just some of the various tax saving schemes available? Such as Pension schemes, Gift Aid, Venture capital Trusts, SEIS and so on? 9. If you are in the 50% tax band, remember that the rate goes down to 45% on the 5th April 2013. Consider, do you need the income in this tax year? 10. Are you making the most of Capital Allowances? Have you used the £25,000 Annual Investment Allowance available? 11. Have you reviewed your will / powers of attorney? Have you considered if your affairs are left in a tax efficient manner? These are just some ideas for you to consider.

Mark Wallace is a Chartered Accountant and a member of the Federation of Tax Advisors, partner in Stacey and Partners, based in Bury St Edmunds. He can be contacted on 01284 773400 or via email at mwallace@staceys.co.uk. Stacey and Partners have offices in Bury St Edmunds, Newmarket and Thetford. The information in this article is based upon our understanding of legalisation based on when it went to press. No decision should be taken without considering if any investments or actions are appropriate to your circumstances, and without the appropriate advice.

December / January 2012/13

10 MOTORING review

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Mitsubishi L200 Trojan Double Cab By Tim Barnes-Clay, Motoring Journalist. IF YOU are a tradesman, or you simply want to get your hands on an affordable, tough as old boots, grown up version of a Tonka truck, then Mitsubishi’s L200 Trojan is for you. It’s practical, it’s comfortable and with 4x4 ability it’ll get you on and off mudridden building sites or farm fields with utter ease. Not only that, the pickup does what it says on the tin - it’ll be your best friend when it comes to picking up loads and, when the cargo area is full, it’s the perfect vehicle for lugging a laden trailer around. The L200’s looks aren’t bad either. It’s mean and handsome - in a rough sort of way. The double cab means there’s enough room for four, so when the Trojan isn’t tackling off road areas or hauling heavy-duty merchandise around, it’s a handy family motor, especially kitted out, as my demo was, with a luscious leather interior. Behind the wheel, the Mitsubishi is slightly unwieldy. It takes some getting used to - in the sense that you can’t just takes bends with one finger on the wheel - as you might lazily do with a normal family car. No, this pickup will take corners wide if you don’t discipline it. Also, be aware that the Trojan only

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has five gears in normal rear wheel driving mode. Reverse is where sixth normally is - so it’s easy to go into gear-grating territory when you first drive it. Other than that, all controls are laid out in an ‘idiot’s guide’ fashion. Pace, although it’s not the first thing you think about when you buy a pickup, isn’t an issue on the L200. There’s a reason for this: the 2012/13 Trojan has had some improvements - such as 30 percent more clout, with an increase in engine power from 134 bhp to 173 bhp and 27 percent more torque. The result is that the Mitsubishi gathers pace like an angry rhino - when it does get rolling you feel it’s like an indestructible road-train. Good job, then, that the pickup has first-rate brakes to scrub off any unwanted speed. If you want individuality, forget it. The mighty Mitsubishi is available in two colours only; Aztec Red and Cosmos Black. But, seeing as the vehicle is largely aimed at supporting the UK’s recovering building, plumbing, electrician and agricultural markets, the L200 Trojan is a great option for business users who demand resilience, versatility and performance.

PROS

FAST FACTS

• Tough

• • • • • • • • •

• Comfortable • Practical • Powerful CONS • Unwieldy

Max speed: 111 mph 0-62 mph: 12.1 secs Combined mpg: 35.8 (unladen) Engine: 2477 cc 4 cylinder 16 valve turbo diesel Max. power (bhp): 173 at 4000 rpm Max. torque (lb/ft): 295 at 2000 rpm Max. towing weight (braked) 2700 kg CO2: 208 g/km Price: £19,324 + VAT on the road

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Able Community Care

Senior Nutrition

...is a Norfolk company which has been providing live-in care services since 1980.

What your body needs.

Our services are provided to adults of all ages who want to remain living in their own homes and community rather than moving into residential care.

Older adults can feel better immediately and stay healthy for the future by choosing healthy foods.

Over the past 31 years we have provided over 50 million hours of care in people’s homes from the North of Scotland down to The Channel Islands. In addition to providing permanent livein care at home on a long term basis, Able can also provide the following care packages: • Respite care for family carers who need a well-earned break. • A carer to accompany a person who wants to go on holiday or to visit relatives. • Long term care to a person who wishes to share the care. For example, Able can provide one or two weeks of care, then the family

the next period etc. on a flexible, rotational basis. • A “Home From Hospital” care package offering convalescent live-in care at home. In 2012 the social care situation is hard to understand. Every day another news item complicates the issues and many people lose sight of their entitlements and become anxious and worried. Able’s website; www.uk-care. com provides comprehensive information and there is an option to sign up for our free, weekly care Newsflash. Approximately 1,000 people have already signed up to receive this each week to keep up to date with information that may affect them or their family.

A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age. Malnutrition is a critical senior health issue caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anaemia, weakness, digestive, lung, and heart problems, as well as skin concerns. Tips For Preventing Malnutrition • • • • • •

Eat nutrient packed food Have flavourful food available Snack between meals Eat with company as much as possible Get help with food preparation Consult your doctor

Tips For Creating A Well-balanced Diet It doesn’t have to be difficult to swap a tired eating regimen for a tasty, wellbalanced eating plan. Avoid skipping meals - This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day. Breakfast - Select high-fibre breads and cereals, colourful fruit, and protein to

December / January 2012/13

fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelette, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey. Lunch - Keep your body fuelled for the afternoon with a variety of whole-grain breads, lean protein, and fibre. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a salad with roasted peppers and mozzarella cheese. Dinner - End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried. Snacks - It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fibre snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of crisps, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples, peanut butter and hummus.

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Christmas Dinner With All The Trimmings And Not A Saucepan In Sight What more could you want for Christmas? Christmas is a time for relaxing, so leave mealtimes to us. We have created a range of classic Christmas meals and desserts to celebrate the festive season that will really excite your taste-buds, all delivered by your regular local driver. Our Hearty Roast Turkey with all the trimmings, followed by a Luxury Christmas Pudding, is the perfect choice for a winter meal. If you fancy something different this Christmas, we offer a delicious Steak in Creamy Pepper Sauce - tender feather steak with creamy pepper sauce, thyme roast potatoes, carrots & Romano beans. For dessert our Sherry Trifle is sure to hit the spot, layers of silky custard, fruity raspberry jelly and sherry soaked sponge, topped with cream. A delicious way to celebrate the season!

nutrition, value, flavour and award-winning personal service. Ingredients are selected from carefully-approved suppliers and are then prepared by a team of nutritionists and award-winning chefs in our Wiltshire kitchens. Once cooked, the meals are placed into handy trays that fit easily into the freezer, then frozen almost immediately to lock in the freshness. Convenience is a key part of the Wiltshire Farm Foods offering. All meals can be ordered over the phone or online. They’re then delivered by a friendly, local delivery driver, who is always happy to put meals away in the freezer for our customers, if preferred.

With the freezer stocked up, a hot meal is The Wiltshire Farm Foods Service only ever a few minutes away. Most dishes Established for more than 20 years, Wiltshire take 8-12 minutes in the microwave or 35 Farm Foods creates and delivers a delicious minutes in the oven. As they are cooked range of frozen meals that can be cooked in their trays, there is no preparation, no in minutes. From the field, to the freezer, pots and pans, just delicious meals to enjoy every detail is considered in order to offer any time. So our customers can relax this

Christmas and let Wiltshire Farm Foods do all the hard work! It’s the perfect yuletide treat. A Perfect Christmas Menu Our tasty festive recipes have been created by our talented chefs, ensuring that the meals combine nutritious, flavorsome ingredients with recipes ideal for the Christmas period. Wiltshire Farm Foods head chef Phil Rimmer explains: “This Christmas we have brought back lots of your seasonal favorites, and introduced some delicious new choices. I would recommend the Roast Pork with Cranberry and Nut Stuffing - succulent pork loin with a port sauce, and seasonal vegetables, a great alternative to turkey. I do hope you enjoy the range.” To start you off, you might like to order our Christmas Selection Pack, with 6 festive meals and 4 desserts plus a free Christmas tea towel (available while stocks last) all for

just £29.95! It’s a great way to try a variety of our favourite meals. Your Local Service Established 21 years ago, Wiltshire Farm Foods regularly delivers meals to many satisfied customers living throughout Norfolk and North Suffolk. Gail Rowley from Wiltshire Farm Foods comments: “Whether it’s a simple-to-prepare, delicious main meal or pudding you’re after, you are sure to find many choices to savour in our range. Our Christmas menu caters for diabetic and gluten free dietary needs too, so all our customers can enjoy our meals with confidence.” For a free copy of our Wiltshire Farm Foods Christmas Menu 2012 or to order the Christmas Selection Pack for £29.95 phone 01362 699049 or visit www.wiltshirefarmfoods.com to shop online. We look forward to hearing from you.

We All Want To Stay In Our Own Homes For as long as possible. It’s a big part of retaining our independence. But sometimes, as we get older, it can be harder to manage. It may be because of health problems, disability or bereavement. The good news is that with some simple adaptations to help, we can stay in our homes for longer. Getting up and down stairs If you have trouble getting up and down stairs, it may be possible to fit an extra banister rail or to install a stairlift to make it easier

exposed wires. If you use a wheelchair, do you have enough room to manoeuvre around each room and between rooms? The ability to turn from a corridor into a room is often related to the door and corridor width. It may be possible to widen the door frame or to re-hang the door so that it swings in the opposite direction Answering the door If it’s difficult to get to the front door when someone calls, you could install a door-entry intercom.

Moving around your home If you are having difficulty moving around your home, it’s important to think about the risks related to particular floor surfaces, lighting, clutter, and trip hazards such as

This can either be one where you talk to the visitor via an intercom link and then walk to the front door, or one where you press a button to open the door from where you’re sitting.

December / January 2012/13

14 COMPETITION

www.DispatchMagazine.co.uk

Local hearing care specialists The Hearing Care Centre are giving Dispatch Magazine Readers the chance to win an amazing luxury Christmas hamper packed full of festive delights. This stunning hamper contains traditional fine food such as the Barfield Bakery Mince Pies and Original Cake Company Fruit Cake rubbing shoulders with the lovely Linden Lady Handmade Festive Florentines and a pyramid of mouth-watering Lessiters purple and gold Truffles. Top this off with a pair of Kintu wines and you’ve a hamper that’s fit for a king!

British Carp & Angling Show

To win this fantastic prize all you have to do is reveal the locations where The Hearing Care Centre operate from below, in our wordsearch. Entries must reach us by 20th December as delivery of the hamper will be made to your door on 21st December.

Top names from the fishing world will be happy to meet and greet at the show, share your favorite bait recipes or tales from the riverbank. The event will also be filled with top manufactures, casting demonstrations, fly and sea fishing zones and a catering area stocked with a bar. The British Carp and Angling show is delivering on all levels and is sure to set a new personal best in Angling show history.

The Hearing Care Centre is East Anglia’s multi-award winning, private hearing care company. As a family run outfit they pride themselves on offering the very best in hearing aid technology combined with second to none customer service. With 18 centres across Suffolk and Norfolk they aim to offer a truly local service. For more information or to book an appointment please call 0800 096 2637 or visit www.hearingcarecentre.co.uk

Can You Find These Words? ATTLEBOROUGH BOTESDALE BURY ST EDMUNDS DEREHAM EYE FELIXSTOWE

Some of the biggest Angling celebrities are set to attend the British Carp and Angling Show on Saturday 19th and Sunday 20th January 2013. As if the brand new show wasn’t set to deliver enough, a fantastic number of well known names are confirmed to see the weekend through in the means of exclusive products launches, book signings or Q&A sessions.

The British Carp and Angling show will bring together top names, top stands and the best fishing demos the UK has to offer. Just set 5 minutes from the City of Norwich at the fabulous Royal Norfolk Showground, the event is surrounded with hundreds of fishing lakes and thousands of keen fishing enthusiasts.

International Shooting Show The International Shooting Show is a brand new event coming to the Norfolk Showground Saturday 2nd and Sunday 3rd February 2013. The event will display an eclectic range of products from all the top names, top brands, top associations and shooting celebrities. Activities at the show will scope from various levels of shooting ranges, professional and amateur, National competitions and Gundog scurries all for you to take part in.

FRAMLINGHAM NEWMARKET HADLEIGH SOUTHWOLD HALESWORTH STOWMARKET HARLESTON WOODBRIDGE IPSWICH WYMONDHAM NEEDHAM MARKET (2 Words)

Perhaps the biggest advantage of the International Shooting Show is the event will not only celebrate everything Britain has to offer the shooting world, but will also explore the fantastic shooting equipment and guns available from around the globe. The world’s largest and most prestigious shooting publications will also be supporting the event, with many holding stands at the show offering special subscription deals and more. The Norfolk Showground has been chosen for the venue of the inaugural International Shooting Show due to its fantastic facilities, perfect location and free parking for over 10,000 vehicles. The Showground has just received a complete renovation, now making the venue the most prestigious in the whole East of England. The show is expected to attract many European exhibitors, with the Port of Harwich just 47 miles from the event.

A S E F R A M L I N G H A M S T O W M A R K E T U W C U N E W M A R K E T E K R A M Your Contact Details...

Wordsearch

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We have tickets to give away for both of these events. Please complete the voucher below with your choice of show.

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Show Tickets

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British Carp Angling Show

Please send your entry to:

International Shooting Show

Dispatch Magazine, Queens House, Queens Square, Attleborough, Norfolk, NR17 2AE.

Usual Dispatch rules apply. The winning entry will be drawn on 20th December 2012.

December / January 2012/13

Bury St Edmunds

competition 15

@Dispatch_Mag

Find The Gingerbreadmen Competition

‘Its That Time Of Year Again’

WIN A £20 Gift Card For Sainsbury’s

The nights are drawing in, trees are standing bare and that snap of cold can be felt in the air. What better way to treat yourself than to pull out one of your classic seasonal dishes. This Christmas Yare Valley Oils are offering one of their new 2 litre Bag in a boxes as a prize for the best winter warmer styled recipe using their oil. The winning recipe will also be put on their website www.yarevalleyoils.co.uk where the oil and dressings/marinades are available to buy for home delivery. On the Mack family farm in Surlingham they grow, crush and bottle their own oil with next year seeing their 100 year anniversary of farming the fertile land beside the Norfolk Broads. Yare Valley Oils is ideal for roasting, frying, baking, dressing and more so you wont be short of ideas. Good luck and a very Merry Christmas from everyone at Yare Valley Oils.’

Can You Find The Gingerbreadmen? The Naughty Elves Have Been Making Gingerbreadmen! Can you find all the Gingerbreadmen? There’s lots of them, in fact even Dispatch Magazine don’t know how many there are! The Elves have made them and hidden them, so you are going to have to look hard to find them all peeking around corners and hiding behind adverts... They are all lurking in the pages of Dispatch Magazine - can you find them all and let us know how many of them you could find? The lucky winner can spend their £20 Sainsbury’s gift card on electrical goods, toys or put the money towards your Christmas food shop.

The competition is for a Yare Valley Oil 2 litre

Best Of Luck..,.

Bag in a box and is for the best recipe using the oil.

Santa

Please attach your best recipe to the Contact Form below. The recipe will also be put up on our website. (www.yarevalleyoils.co.uk).

Your Contact Details...

Yare Valley Oils

Name:

Your Contact Details...

Address:

Number of Gingerbreadmen Spotted: Name: Address:

Telephone Number:

Please send your entry to:

Find The Gingerbreadmen

Dispatch Magazine, Queens House, Queens Square, Attleborough, Norfolk, NR17 2AE.

Usual Dispatch rules apply. The winning entry will be drawn on 20th December 2012.

Bury St Edmunds

December / January 2012/13

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