Health

The rise of the North Dorset Rugby Senior Ladies Team

Women’s contact sport is on the rise – and the North Dorset Rugby Club Women’s Team is having quite a moment, says Mel Mitchell

Back in 2018 the North Dorset Rugby Club made the decision to host an Allianz Inner Warrior Camp as a way of reintroducing and rebuilding the senior ladies rugby team. The programme was (and still is) aimed at trying to encourage more women and girls to play rugby. The beauty of this programme is that you don’t have to have ever played rugby before – I certainly hadn’t when I turned up. Whether you are new to the game or have just had a break from it, the programme is inclusive to all. From October 2018, when I attended that first inner warrior session to the present day the senior ladies team has thrived, though I would be lying if I said numbers were consistent throughout those four years. COVID, for one, definitely put a spanner in the works in the development of the team, as it did for everyone. It’s also natural that commitments change and it’s always sad to see players and coaches go that have helped shape the team. The team have, however, been fortunate to continue to have new faces join – both players and coaches – that have helped the team on their journey to where they are today. It’s the commitment of these players and coaches, past and present, that have kept this wonderful team of women going. From playing a few friendlies back when the team first formed to playing in a developmental league ato this season playing in their first ever competitive league (NC3 South West (North)). A league in which the North Dorset women are currently top of. Not only that but they are dominating all the friendlies and remain undefeated so far this season! All the hard work, on the field and behind the scenes, from both the players and the coaches is definitely paying off. They truly are a force to be reckoned with!

Mel Mitchell plays for North Dorset Rugby Club Women’s Team

North Dorset Rugby Club Women’s Team are always keen to see new players. Whether you currently play, used to play, or have never played rugby before, everyone is welcome. Training is every Wednesday, 7pm to 8:30pm in Gillingham Contact head coach Zac on 07508 954397

Tips for surviving Christmas

It’s not always the most wonderful time of the year. Mental health blogger Melissa Boyle has some reminders for those who find it more stressful than joyful

The food, the friends, the twinkly lights and laughter ... Christmas truly is the most wonderful time of the year. Right? Well, no, not always. As an introvert and someone with OCD and a phobia of vomiting (sorry), for me, like many others, the festive season can be challenging for a whole host of reasons. With a social battery that needs recharging more than most, coupled with anxieties that are naturally heightened during the winter months, Christmas for me is sometimes far from the picture-perfect scene depicted in Hallmark holiday movies. So here are my top tips for enjoying Christmas without getting overwhelmed.

Want to, not should do

Over the coming month, do things because you want to … not because you feel you should. The films you watch, the dishes you cook, the events you attend – sometimes Christmas can feel like you’re ticking off a giant to-do list. So stop. Are you doing these things because you genuinely want to? Just because something has become a tradition doesn’t mean you can’t drop it when it stops bringing you joy. Similarly, don’t reject an activity because it doesn’t feel ‘festive’ enough. Fancy watching a horror movie or playing video games instead of roasting chestnuts on an open fire? Go for it! Christmas is about unwinding and being happy, whatever that looks like for you.

No unnecessary pressure

Christmas, when you boil it down, is just another day of the year, and everything doesn’t have to go perfectly for it to be a success. So what if you ruin the gravy or forget to take a perfect family photo by the Christmas tree? Those aren’t the things you’ll remember when you look back – or if you do, you’ll laugh about it. It’s those little pockets of easy contentment, your first cup of coffee on Christmas morning or a spontaneous hug from someone, that end up standing out in your memory. So ask yourself this. Does every single moment of Christmas Day need to be spectacular? No. Does it matter if things go slightly wrong? Again, no. Do your celebrations need to look like something out of a Christmas movie? And once again … really, no!

What do you choose?

Family pressures and feelings of obligation crop up a lot this time of year. Of course, spend time with loved ones and do things that make other people happy. But you should also think about what will make you happy. Why not let yourself be the one to choose the Christmas film, board game, or location for the Boxing Day walk? Remember that your wants and needs are just as valid as anyone else’s.

Set your boundaries

There’s no way around it – December always ends up being a busy month. Especially after everything we’ve been through over the last few years, it’s only natural that people are going to want to let their hair down and really go all out this year. As the invitations start to pile up, remember that you don’t have to say yes to everything. Do the things you want to, and spend enough quality time

Do your celebrations need to look like something out of a Christmas movie?

with the people you truly care about. For everything else, you’re entitled to be selective. It’s perfectly OK to say no to a night out or a shopping trip.

Navigate your own stress

Personally, one of my biggest challenges at Christmas is the food. Specifically, a buffet – with all the double dipping and unwashed hands potentially touching everything – is my worst nightmare. I often find it overwhelming going to events where I know food is going to be the focus. So to manage this, I try to always eat before events if I’m unsure what the food situation will be or whether I’ll be comfortable with it. I also remind myself that it’s OK to turn down food – again, it’s all about exercising boundaries. Christmas can be tough if you suffer from any sort of disordered eating. I appreciate it’s also a tricky one to navigate if, for whatever reason, you’re not drinking alcohol or have one of a myriad other anxieties. There’s no easy solution that I know of, I can only say what works for me: • Please don’t be afraid to say no – to food, drinks or just an invitation • Bring your own food or a bottle to parties if the option is there • If in doubt, eat beforehand so you don’t end up going hungry! Most importantly, if you feel uncomfortable, talk to your friends and family about how you feel. My friends are all really understanding and do whatever they can to make me feel more relaxed.

Be organised

I have a confession to make. This one might be a little controversial, so I can only apologise in advance. I start my Christmas shopping in July. There. I said it. Hear me out here. There’s reasoning behind this that goes beyond just really, really enjoying buying presents for people. I hate battling the crowds in December. I also hate having a big chunk of money leave my bank account in one go. And I truly can’t think of anything less enjoyable than frantically wrapping presents two days before Christmas. So, I just start early. I gradually wrap as I go and try to keep a record of what I’ve bought for people. It saves me so much stress, spreads the cost, and helps me feel in control. I’m too late to help much this year, but set a reminder for next summer to make a start! In the meantime, lists are a great way of staying organised – and that means

Don’t spend beyond your means

Especially during these difficult and uncertain times, please don’t feel like you need to spend beyond your means on gifts for other people. Your loved ones care more about your wellbeing than what’s sitting under their tree on Christmas morning. You could jointly agree a price limit, suggest homemade gifts, or do a family Secret Santa so you’re buying one main gift rather than something for everyone. Ultimately, Christmas isn’t about how much money you spend. Prioritise the things that matter more, like spending quality time with the people you love.

‘Tis the season to be jolly kind to yourself

Above all, remember that you’re human. It’s natural to feel overwhelmed or sad sometimes, and Christmas is no exception. Don’t beat yourself up for not being full to the brim with Christmas cheer 24/7 and acknowledge that the festive season can be a lot to handle. Give yourself some quiet time if you need it and don’t be hard on yourself. I’d like to wish you a happy and restful festive season – whatever that may look like for you! Come and chat to me on Twitter: @geekmagnifique

Dorset Mind has 1-2-1 and group support that you can access via their website: dorsetmind.uk/help-and-support/

Christmas should be about unwinding and being happy, however you like to do it.

In praise of festive spices

Don’t deny yourself this year – our seasonal treats often come with a whole host of health benefits, says nutritional therapist Karen Geary

It’s the time of year for some food indulgence. I’m all about people having a healthy relationship with food, even sweet foods in moderation from time to time – and celebrating with loved ones is the perfect occasion. Forget your selfimposed rules; nothing should be off the table unless someone has a serious underlying condition.

Unsung heroes

Herbs and spices are one of the most underrated food groups; they are the unsung heroes in the nutrition world, jampacked with high amounts of antioxidants per gram of weight and are often anti-microbial in nature. Before modern science was introduced, herbs and spices were used frequently for medicinal purposes. Here is the lowdown on my favourite spices frequently used at this time of year:

Ginger (Zingiber officinale)

Ginger contains more than 400 natural compounds; one of the critical ones is something called gingerol. When people ask me for my favourite superfood, ginger is always near the top of the list (after liver, since you ask), and I could probably write a whole feature just on ginger’s benefits. It belongs to the Zingiberaceae family and is closely related to turmeric, cardamom and galangal. With my clients, I use it primarily for digestive issues, including nausea, regular bowel movements, bloating and gas. It’s also a key component of many natural arthritis supplements due to its anti-inflammatory benefits. I encourage clients to use it liberally in cooking for all-round immune support. Ginger tea is a perfect drink if you plan to over-indulge this month or you have a seasonal gastric upset. Handily, ginger is used liberally in desserts this time of year. As well as my recipe opposite, there is a recipe for ginger switchel on my website, a delicious alcohol-free drink.

Cinnamon (Cinnamomum verum)

One of cinnamon’s key compounds is cinnamaldehyde, known for its medicinal properties. I use cinnamon daily; a teaspoon on my Greek yogurt or in my stewed, sugar-free apple, not only because I like the taste of it but for its blood sugar balancing properties. There have been studies on diabetes patients showing a reduction in blood glucose between ten and 19 per cent – powerful stuff. And cinnamon is easily found at

Saffron

This is a very expensive spice, but you only need a very small amount. It is packed full of antioxidants. Two compounds I would pick out are safranal and kaempferol, both backed up by research showing promise for anxiety and depression. While I use the stamens for cooking, saffron can be bought in supplement form.

Star Anise

Studies on star anise are limited but it has been used in Chinese medicine for thousands of years for its antioxidant, anti-inflammatory and antimicrobial properties. One compound, shikimic acid, is having a moment for potential pharmacological use due to its anti-viral and anti-bacterial properties.

Cloves

My mum used to give me cloves to chew on when I had toothache as a kid! The compound eugenol is a natural anesthetic as well as being antiseptic.

Nutmeg

Though poorly researched, mostly in animal studies, nutmeg is known for its antioxidant, antiinflammatory and anti-microbial properties. Studies in mice indicate that it may enhance sex drive and performance, but sadly I didn’t find any studies on humans to support it!

Merry Christmas and thank you so much for your support this year. Please enjoy my recipe and if you like it, download my free e-book on my website. It contains 25 festive treats that are simple, all vegan and almost all gluten free.

Gingerbread Oatmeal Bars

Ingredients

NB This is double the quantity than in my e-book, because we couldn’t stop eating the first batch! • ½ cup maple syrup • 3 tbsp molasses (high in iron!) • 1 cup of almond or peanut butter (about one small 170g jar) • 2 cups of oats • 2/3 cup pumpkin seeds • 2/3 cup chopped walnuts • 2 tsp cinnamon • ½ tsp nutmeg • ½ tsp ground cloves • ½ tsp salt • One egg (if not catering for vegans).

Method

1. Oven on at 165º and line a small baking pan. I used a 20cm square pan. 2. Mix the nut butter and maple syrup together (plus the egg if using) until thoroughly combined. 3. Add the rest of the ingredients, stir to mix and ensure everything is well combined. It should be quite stiff. 4. Pour into the prepared pan and then use wet fingers to smooth it down with your hands. 5. Bake for 20 to 30 minutes. 6. Let it cool for 20 minutes and then chill in the fridge until completely cold (another hour). If you are tempted to cut it before, it just breaks up, so wait! 7. Cut into squares or bars. Technically this makes 16, but it’s up to you how big you want them...