YLC Your Local Crowd Autumn 2018 by YLC Your Local Crowd

AUTUMN 2018

YOURLOCALCROWD

Your FREE award winning print & digital, magazine, directory & website, supporting local

Distributing to homes & businesses throughout Ceredigion, Pembrokeshire & Carmarthenshire

AUTUMN

‘Season of mists and mellow fruitfulness’ A truly spectacular season

INSIDE HALLOWEEN Fun facts, food and party games

PLUS All your regular guides, reviews & more...

EMPTY NEST SYNDROME Dealing with your child moving out

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Welcome... ...to this Autumn edition of Your Local Crowd...

CONTRIBUTOR

Let’s celebrate one of the years most spectacular changes of season, where we can discover and embrace the new. ‘The season of mists and mellow fruitfulness’ to quote John Keats, where we can look forward to the show-stopping shades of burnt orange, yellows and browns in the trees around us. Wrap up warm to enjoy a crisp autumn walk, or hunker down with your warm fluffy socks, and this magazine, in front of your crackling wood burner. We hope you’ll find the pages inside, inspirational and full of clever ideas and useful tips to help you enjoy all that the autumn has to offer.

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Your Local Crowd also run a friendly and professional design studio CREATIVE CROWD WALES, providing a wide range of services from branding, logo design business stationery, leaflets, brochures, magazines and blog writing services. sam@yourlocalcrowd.co.uk www.creativecrowdwales.co.uk

CONTENTS

AUTUMN POEM The season of mists and mellow fruitfulness by John Keats

EMPTY NEST SYNDROME Dealing with the wrench of your child leaving home

ANIMAL INSTINCT Go wild for this seasons fashion trend

YLC Six great reasons to advertise with Your Local Crowd

PUZZLES Sit down and take five with our word search

FEEL GOOD FOODS Mood boosting foods

STARRY STARRY NIGHT Top tips on how to study the stars

HALLOWEEN Traditional party games and fun creepy food suggestions

HISTORY The Barbary Ape of Carew Castle

MY FAVOURITE THINGS What we love about the autumn months

CHARCOAL The health benefits of activated charcoal

HALLOWEEN Fun facts and interesting history that surrounds Halloween

GOING FOR GOLD Shine with this seasons interiors trend

SNUG AS A BUG Look after your gardens bugs over the colder months

HEALTH & SAFETY... Be safe whilst having fun on fireworks night

Neither Your Local Crowd, nor itâ&#x20AC;&#x2122;s employees or agents shall be liable to the consumer, or the recipient of services advertised herein for any loss or damage howsoever arising from the provision of such services by the persons, companies or bodies advertised in this magazine. Your Local Crowd hereby warrants that care has been taken to ensure the details displayed are correct at the time of printing, but accepts no liability for changes occurring after print or failure by the advertiser to provide the services as advertised. Opinions expressed within this magazine are not necessarily those of the editor, and the magazine is in no way liable for those opinions. COPYRIGHT: All text, images, adverts and design in this publication are subject to copyright. Any unauthorised duplication is strictly prohibited.

Read more at www.yourlocalcrowd.co.uk/articles

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To Autumn

John Keats, 1795 - 1821 Season of mists and mellow fruitfulness, Close bosom-friend of the maturing sun; Conspiring with him how to load and bless With fruit the vines that round the thatch-eves run; To bend with apples the moss’d cottage-trees, And fill all fruit with ripeness to the core; To swell the gourd, and plump the hazel shells With a sweet kernel; to set budding more, And still more, later flowers for the bees, Until they think warm days will never cease, For summer has o’er-brimm’d their clammy cells. Who hath not seen thee oft amid thy store? Sometimes whoever seeks abroad may find Thee sitting careless on a granary floor, Thy hair soft-lifted by the winnowing wind; Or on a half-reap’d furrow sound asleep, Drowsed with the fume of poppies, while thy hook Spares the next swath and all its twined flowers: And sometimes like a gleaner thou dost keep Steady thy laden head across a brook; Or by a cider-press, with patient look, Thou watchest the last oozings, hours by hours. Where are the songs of Spring? Ay, where are they? Think not of them, thou hast thy music too,-While barred clouds bloom the soft-dying day, And touch the stubble-plains with rosy hue; Then in a wailful choir the small gnats mourn Among the river sallows, borne aloft Or sinking as the light wind lives or dies; And full-grown lambs loud bleat from hilly bourn; Hedge-crickets sing; and now with treble soft The redbreast whistles from a garden-croft, And gathering swallows twitter in the skies. PHOTO BY JEREMY THOMAS, UNSPLASH

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GUIDE

HALLOWEEN Over the centuries, Halloween has transitioned from a pagan ritual to a day of parties, dressing up and trick or treat pranks. Over the next two pages we look at some fun facts, recipes and games to enjoy WRITTEN BY SAM JONES | PHOTOS BY © BEKIR DÖNMEZ ON UNSPLASH

n The word “witch” comes from the Old English wicce, meaning “wise woman.” Wiccan were highly respected people at one time. According to popular belief, witches held one of their two main meetings, or sabbats, on Halloween night n The very first Jack-o-lanterns were in fact made from turnips The largest pumpkin ever measured was grown by Norm Craven, who broke the world record in 1993 with a 836 lb. pumpkin n The tradition of dressing up in costumes on Halloween dates back to the ancient Celtics. They believed that by dressing up as spirits and demons they would blend in with the real spirits and demons roaming the streets and would be safe.

n The Christian roots of trick-or-treating are different than the Celtic roots. They called it ‘souling’ which was a medieval Christian ritual of going door to door, exchanging prayers for the dead for soul cakes. n The fear of Halloween is called “Samhainophobia” n Commercially, Halloween is second only to Christmas in the amount of money spent. n Black and orange are typically the colours associated with Halloween. Orange is a symbol of strength and endurance and, along with brown and gold, stands for the harvest and autumn. Black is typically a symbol of death and darkness and acts as a reminder that Halloween once was

...continues on page 9

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GUIDE

Essential Numbers Police/Fire/Ambulance.............................................999 Police: Non emergency............................................101 Crimestoppers crimestoppers-uk.org .........................................................................0800 555111 FIRE & RESCUE Mid & West Wales Fire & Rescue Services: mawwfire.gov.uk ............................................................... 0370 60 60 699 COASTGUARD MRCC Milford Haven, Carmarthen to Friog...........................01646 690909 NHS Direct www.nhsdirect.nhs.uk ......................111 Environment Agency Floodline www.environment-agency.gov.uk .....................................0345 988 1188/0845 988 1188 ELECTRICITY Western Power Distribution..........0800 052 0400 GAS British Gas ............................................0800 048 0202 National Gas Emergency Service ....0800 111 999 WATER Dwr Cymru Welsh Water Water.......................................................0800 052 0130 Sewerage.............................................. 0800 085 3968 COUNCILS Carmarthen County Council..........01267 234567 Ceredigion County Council.............01545 570881 Pembrokeshire County Council ....01437 764551 HELPLINES Age Cymru..........................................08000 223 444 The All Wales Domestic Abuse and Sexual Violence Helpline ..................................................................0808 80 10 800 Hafan Cymru: Domestic Abuse, preventing abuse & promoting independence of women, men & children ..................................................................... 01267 225555 Carers Direct...........................................0300 1231053 Cruse Ceredigion....................................0800 288 4700 Disabled Living Foundation Helpline ...................................................................0300 999 0004 Drinkline....................................................0300 123 1110 Frank (24hr) Drug problems ...........0300 123 6600 National Domestic Violence Helpline(24hr) 0808 2000 247 NSPCC Helpline (24hr).....................0808 800 5000 Samaritans (24h)...................................................116 123 RSPCA (24hr).........................................0300 1234 999 Missing People (24hr).........................................116 000 Alcoholics Anonymous.....................0845 769 7555 Childline..............................................................0800 1111 childline.org.uk Runaway helpline(24hr)...................................116 000 missingpeople.org.uk

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...continued from page 7 a festival that marked the boundaries between life and death. n Ireland is typically believed to be the birthplace of Halloween. n Here’s an odd one. Scottish girls believed they could see images of their future husband if they hung wet sheets in front of the fire on Halloween. Other girls believed they would see their boyfriend’s faces if they looked into mirrors while walking downstairs at midnight on Halloween. n According to tradition, if a person wears his or her clothes inside out and then walks backwards on Halloween, he or she will see a witch at midnight. n Halloween is thought to have originated around 4000 B.C., which means Halloween has been around for over 6,000 years n Owls were once believed to be witches. An owl’s call was thought to mean someone was going to die. This was a popular belief in Medieval Europe. n Harry Houdini, possibly the most famous magician in history, died on Halloween night in 1926. His death was the result of three stomach punches that brought on appendicitis. n The majority of children, 50%, prefer to get chocolate in their trick-or-treat bags on Halloween.

GUIDE

party games GUESS THE BODY PART Cut a hole in the top of an old container and stick a rubber glove to the underside of the hole. Cut a small hole through the glove just big enough for the hand to slide into the box without revealing what lurks inside. Fill the box with â&#x20AC;&#x2DC;ewwwwâ&#x20AC;&#x2122; contents such as: n Cheese sticks - fingers n Raisins - warts n Overcooked rice - maggots n Peanut butter - ear wax n Pudding with peas - vomit n Slivered almonds - fingernails n Sliced melon - tongue n Steamed cauliflower - brains n Peeled tomato - heart n Cooked noodles - guts n Dried pasta - bones n Wet tortilla - skin n Canned peaches - liver n Dried apricots - ears n Peeled grapes - eyeballs Then watch with delight as your party guests try discover what goulish body parts and creatures are hidden inside, from the list you supply. Those that guess correctly win a prize. Enjoy!

APPLE BOBBING Traditionally, the game is played by filling a tub or a large basin with water and putting apples in the water. Players will then try to catch one with their teeth. Use of arms is not allowed, and often are tied behind the back to prevent cheating. Variation 2: Hang apples, dipped in treacle from string. Using the same principle, with your hands behind your back, try and grab an apple with your teeth. Variation 3: Great after playing 1 and 2. Hide apple in a mountain of flour. Again with your hands behind your back try and find the apple using just your mouth in the flour. Enjoy!

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GUIDE

Empty Nest Syndrome Dealing with the expected wrench of your child leaving home Whether your child is off to study at university or simply setting up home on their own home, the emotions parents go through, can be quite confusing. It’s not surprising that many parents struggle in the first few months, here are just a few and perfectly normal feelings that you may experience. If like me, you’ve spent the last few years picking up after your teenager, constantly battling to keep the kitchen surfaces clean, fridge stocked and bathroom, laundry free, when this suddenly stops overnight and for the first time in years you can leave the house tidy and return to it, just as you left it, you will probably feel a little guilty at the sense of joy of at last, having some control. But here is the snag, don’t’ be surprised, if, you also feel a complete loss of purpose! Your main focus for the past 18 years, your child, has now left, leaving behind that void that you are not quite sure how to fill. You’ve nurtured them, through the toddler and pre-school years, to then arm them with advise to help guide them through their confusing teens, they have been your priority 24/7. Once you’ve waved them off, to venture forward to follow their own dreams, don’t be surprised if you now feel lost, rest assured, you are not alone and it’s perfectly ok to have these feelings. Allow yourself a little time, but remember, now is the time to prioritise you! This sadness will pass, focus on the fabulous experiences you have enjoyed together and don’t lose sight that you have many more to come, with your now grown up child/ young adult. Accepting this and your new found freedom will open up many new opportunities for YOU! Reclaim your home, redecorate, take time to plan a new adventure for yourself, learn a new skill, plan a trip you’ve always wanted to experience, fill your days. You’ve done a fantastic job of bringing up your child enabling him/her to flee the nest, now it’s time for you!

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IMAGE: ©Photo by Photo by Yousef Aslfuhigi on Unsplash

WRITTEN BY SAM JONES

GUIDE PREPARE THEM WELL n Supply them will some fail safe recipes. Spend some time showing them a few classic and easy to cook recipes n Create an easy shopping list of weekly and store cupboard staples n Wash and go – explain the washing machine, and an important one, how often bedding should be washed! Simple things like washing lights and darks separately! n Get them ironing, a shirt should put them to the test, much needed for interviews/in laws. n Tidy tidy, explain the uses of a hoover and duster and how often they should be used. Your job is now done!

Flying Solo! Learn to cook - Don’t survive the first year on takeaways, learn to cook 5 simple and nutritious meals. Spaghetti Bolognese, Pasta bake and a hot Chilli are a good start. Make new friends, but don’t forget those at home Friends for life are often made whilst studying away from home, but don’t forget the good friends at home. Life at college can be like living in a bubble, so avoid that awkwardness of returning home to reconnect with your old friends by involving them. Invite them to crash at weekends, check in with them regularly, don’t just disappear, let them know you value their friendship. With social media, there is no excuse for not keeping in touch! 3. Be well equipped n Dealing with illness or a simple injury can be daunting when you’ve not got mum to hand. Get yourself a first aid kit. Include plasters, antiseptic cream and cold remedies but also a good hangover cure and vitamin tablets. n Photo ID cards are needed in all manner of places, but also for student discounts, so ensure you have up to date photos. n Insurance, your gadgets, your keys, the contents of your room, whether its stolen or lost, need to be covered. n Memorise your new address, an important one if you find yourself stranded at the end of a night out after a few beers and need to hop in a taxi. 4. Don’t forget your parents! - They will value the odd phone call. They’ve been in your company for the last 18 years and may be struggling not having you around. Just ring for a chat and let them know how you are doing, it’ll probably make their day. Text and share some news. 5. Take a little bit of home with you. - Whether that’s your favourite pair of socks, a fridge magnet, a photo, or your pillow from home. Having a little bit of home with you is remarkably comforting. 6. Enjoy yourself - The transition to college is not smooth for everyone, don’t feel too anxious if you’re home sick, if you feel you’re not fitting in, not everyone has the time of their lives as soon as they step foot on campus, it may take some time. Do what you love, join clubs of interest to you where you’ll meet like minded people. These years soon pass, and you’ll find yourself in a regular job, so enjoy the freedom, make as many friends as you can, it’s daunting walking into a room full of people you don’t know, but just relax and be yourself and most of all have fun. Participate in events, go out and make the most of your student discounts. Work hard and play hard.

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MY FAVOURITE THINGS IN

AUTUMN WRITTEN BY SAM JONES | PHOTOS BY UNSPLASH

DAZZLING DISPLAYS Starling murmurations often seen during autumn MISTY MORNINGS A great incentive to get up early before the early morning sun burns it away NATURES BOUNTY Conkers! I loved playing this game as a kid, often resulting in a bruised knuckle, its quite a brutal game really, but great fun as a kid.

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GETTING COSY Hunker down on a cold dark autumn evening, with fluffy socks, feather duvets, squishy cushions, warm crackling fire flickering scented candles. COMFORTING FOOD Roast dinners, rich pies, and mash. Food that leaves you warm from the inside out! COLOUR The dazzling spectrum of colours that mark the season. HALLOWEEN Games, fancy dress and Trick or Treat, what’s not to love.

Fresh Food • Local Produce • Licenced Available for private functions

FRIDAY EVENING FISH SUPPER Booking advisable

BONFIRE NIGHT A dazzling display of light and colour from one of the many public firework displays put on locally.

GUIDE HISTORY

Barbary Ape of Carew Castle Wales is a country steeped in myth and legend. Ancient tales passed down through generations tell of strange creatures that once roamed the hills and valleys, lurked in the watery depths of rivers and lakes or inhabited the wild rocky shores. Here we share the story of the Barbary Ape of Carew Castle. WRITTEN BY SAM JONES | PHOTO BY SAM JONES

Part Norman fortress, part Tudor mansion, Carew castle is one of the most architecturally interesting historic sites in Pembrokeshire. Home to people of power and influence for almost 1000 years, the castle has seen its fair share of turbulent times, giving rise to tales of beautiful princesses, fierce warriors and terrifying ghosts. But perhaps its darkest tale is that of Sir Rowland Rees and his Barbary ape. Legend has it that the adventurous Sir Rowland had travelled the world before moving to the castle sometime in the 18th Century – it was even rumoured he had been a pirate. A man renowned for his terrible temper, Sir Rowland had acquired an equally badtempered Barbary ape on his travels, which he had aptly named Satan. Although the ape had been trained to respond commands whistled by his master, it was an otherwise unruly beast which Sir Rowland kept chained-up in the north-west tower. The wild ape’s presence in the castle no more than a curiosity until one dark and stormy night when an angry local merchant called to confront Sir Rowland. The merchant, a man named Horowitz, was furious that Sir Roland’s son had eloped with his beloved daughter. As the terrible storm raged outside, the two men argued, their shouts barely audible above the wind and rain

that swirled around the battlements. The argument continued for hours until the terrified servants below stairs suddenly heard piercing screams coming from Sir Rowland’s quarters. Rushing upstairs, the servants found the badly injured Horowitz lying in a pool of blood, barely clinging to life and Satan the unchained ape running frantically around the room. Fortunately, the servants managed to drag the merchant to safety, albeit whilst being berated for interfering by a furious Sir Rowland. After tending to his wounds, the servants carried the unfortunate Horowitz home to recover. But the terror of that stormy night didn’t end there. As the wind howled around the castle into the early hours, the servants once again heard blood-curdling screams. Terrified and fearful of their master’s temper, this time the servants were reluctant to intervene. Only when they saw flames at Sir Rowland’s window did they once again hurry upstairs and try to extinguish the fire. It was then that they came across a gruesome sight: the bloodied body of Sir Rowland Rees lying motionless on the floor. However, this time, Satan the ape was nowhere to be seen. In fact, he was never seen again from that day to this – except, it is said, on dark, stormy nights when the shadowy figure of a huge ape can be seen running along the battlements.

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GUIDE

Starry Starry

NIGHT WRITTEN BY SAM JONES | PHOTO BY TYSON DUDLEY ON UNSPLASH

Have you ever stopped to marvel at the night sky? Now the nights are drawing in now itâ&#x20AC;&#x2122;s the perfect time to get a bit more intimate with the skies. Here are 5 tips for taking your stargazing to the next level

14 | www.yourlocalcrowd.co.uk

GUIDE

1. GO AS HIGH AS YOU CAN Try and get away from light pollution, and as high up and away from buildings and street lights as possible.

2. DON’T BUY A TELESCOPE YET If you are new to stargazing, you may want to rush out and buy yourself a telescope. Don’t, you’ll only get frustrated because it’s not as easy to use as you might first think and you don’t yet really know what you are looking at. You would be better to use a good set of binoculars to look for a few obvious constellations that will help you navigate the sky and learn to identify these before investing in a good telescope. You’ll be surprised by how much detail they can provide, such as looking at the craters found on the moon.

3. CHOOSE THE RIGHT TIME TO LOOK. Star gazing is great if you don’t mind the cold. The sky is at it’s best on a clear crisp night, when there is little humidity in the air. When the moon is full there is too much light and it washes everything else out, so look for a crisp cold evening when the moon is in crescent or not visible at all.

4. INVEST IN A GOOD STAR CHART Learn the skies with a good star chart, or look out for apps that will help you study the sky. There are some great ones out there that allow you to see the position of planets, set your location and move the horizon. Your phone should also have a setting that allows you to adjust it’s white light so that it doesn’t interfere with your eyes adjusting the nights sky. Sky Map and Skyview are good but there are plenty to choose from all offering different services.

5. FOLLOW ASTROLOGERS ON TWITTER This is a great way to keep up to date with when solar eclipses take place, the passing of the space station or a meteor shower.

What to take with you n Something to lie on. The ground can be very cold and damp. n Food, a hot drink and warm clothes to keep comfortable. n A sprinkling of imagination. You never know how long or what you might

see, in some cases just cloud! n A compass, essential to help you find a particular constellation or star. n Your camera to capture the moment of your fellow star gazers and the

stars above.

www.yourlocalcrowd.co.uk | 15

PUZZLES

WO RDS E A RC H TREES Ash Oak Beech Aspen Silverbirch Pine Holly Ghost Gum Malus Hawthorn Sycomore Willow Chestnut Hornbeam Maple Hazel

B A C K TO S C H O O L

H A L LO W E E N

Ruler Pen Rucksack Uniform Tie Rubber Daps Pencilcase Books Pencil

Witch Ghost Pumpkin Bats Spiders Demons Spirits FullMoon Ghouls Owls

S O LU T I O N - S U M M E R I S S U E F I N D T H E LO C A L B E A C H 1. ABERPORTH 2. BROADHAVEN 3.COPPET HALL 4. FRESHWATER 5.LLANGRANNOG 6. MWNT 7. NEWGALE 8. NEWPORT SANDS 9. NEW QUAY

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10. PENBRYN 11. POPPIT 12. SAUNDERSFOOT 13. TENBY 14. TRESAITH 15. WHITESANDS

Feature

ADVERTORIAL

Reasons To Advertise with Your Local Crowd

Local advertising has changed significantly in the last few years. Local newspaper sales continue to fall, seeing the demise of many community papers and others are being taken over my the larger organisations, leaving local businesses often unable to reach their preferred audience. This has opened the way for independent local magazines such as Your Local Crowd to not only provide their community with relevant news, guides & listings, but also a platform for local businesses to promote themselves.

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HEALTH & WELLBEING

The Health Benefits of WRITTEN BY SAM JONES

| PHOTO BY ANTOINE RAULT ON UNSPLASH

Who would imagine that Charcoal supposedly holds life-changing health benefits? It is becoming the hot new ingredient in many food and drink products across the UK. Here we look at its health benefits Activated charcoal can be used as a potent natural treatment. It is used to trap toxins in the body, enabling them to be flushed out of the body so they are not reabsorbed. Made from a variety of sources, and can be used for natural healing, however it’s important to select ‘activated charcoal’ made from coconut shells or other natural sources.

WHITENS TEETH OUTBREAKS Because activated charcoal has the ability to help remove toxins, it may help reduce acne and other skin imperfections. Look for products such as face soaps/scrubs that contain activated charcoal.

IMAGE: ©Photo by Antoine Rault on Unsplash

IT TREATS BURNS AND BUG BITES. Itchy bug bites: Mixed with a little coconut oil and rub it over the bites to ease the itch or bite.

IT EVEN HELPS HANGOVERS! Activated charcoal is good at trapping toxins into its tiny pores holding onto it, until they are carried out of the body. So if you’re planning a night out on the town, try taking some activated charcoal before heading out, it may just help with the hangover, not that we are condoning drink to excess, always drink responsibly!

I know it’s bizarre to think that charcoal could actually whiten teeth, but you’d be surprised. We would recommend discussing this with your dentist to find a suitable product, as any tooth whitening products can damage tooth enamel.

REDUCE OR ELIMINATE GAS Activated charcoal can be effective at reducing gas. It can also relieve an upset stomach or nausea. Activated charcoal can be purchased in tablet form from your local pharmacy.

SHAMPOO Shampoo that contains charcoal can absorb oil from greasy hair whilst moisturising dry hair and dry scalps. After using it for a while, you may find that you can even wash your hair less frequently. Result! Look out for shampoo products in your local stores.

Charcoal

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FILTERS WATER Again to remove impurities, charcoal water filters are a good option. Activated charcoal traps chlorine and other chemicals, it also mineralises the water by balancing the pH levels as it’s been suggested that having too much acid in your body can have a negative effect on your health.

BODY DETOX We’ve already mentioned that charcoal is great at ridding your body of toxins so it is good for a body detox. Don’t forget to increase your water intake though, or you could quickly become constipated.

DEODORANT It’s believed by some that by including activated charcoal into your daily diet, the substance will remove the toxins from your gut that end up escaping from your pores, therefore making deodorant redundant! I’m not sure about this one!

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HEALTH & WELLBEING WALNUTS Rich in the essential fats known to improve cell health. Just 10 walnuts each day has been shown to help lower blood cholesterol levels, which help to improve blood flow around the body

OYSTERS Love them or hate them, rich in zinc they are proven to improve dopamine levels, which boost libido in both women and men

FEEL GOOD FOOD Put the spring back into your step with some mood boosting food sam@yourlocalcrowd.co.uk

CRANBERRIES Full of nutrients and great for keeping your urinary tract healthy. They are also high in Vitamin C and therefore help to boost the body’s resistance against infection RED MEAT Beat the fatigue and boost your iron levels with red meat. Eat red meat, in small amounts 3-4 times a week to get all the iron needed for optimal energy production SALMON Rich in Omega 3, fatty acids are great for the immune system and help combat depression

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SHITAKE MUSHROOMS Full of vitamin B and B6, maintaining good serotonin and melatonin that helps regulate sleep patterns and a good nights sleep! ASPARAGUS Asparagus is packed full of vitamins and minerals, in particular folic acid, which can help improve libido in both men and women. Need we say more! BANANAS Loaded with B vitamins, magnesium and potassium. A great fruit to start the day

COFFEE Get the day started with a cup of “proper” coffee which has the stimulatory effects of caffeine to get our brain and our body

HONEY Containing the mineral boron, which helps the body utilise oestrogen (a hormone that controls a woman’s monthly cycle) and improves testosterone levels in the blood

GARLIC Garlic is excellent for helping to increase blood flow, helping to reduce blood pressure. It also helps improves cholesterol levels

ALMONDS Contains many healthy fats, fibre, protein,magnesium and vitamin E, which lower blood sugar levels, reduce blood pressure and lower cholesterol levels

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GOING FOR

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HEALTH & WELLBEING

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Smart Snacks Do you battle to get your children to eat healthy snacks? Here are a few simple suggestions and ideas on how to win the fight. WRITTEN BY SAM JONES | PHOTO © BONNIE KITTLE UNSLASH

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Do your kids come home from school ‘hangry’? Sure it may be that he/she didn’t enjoy the day’s lessons or has had a disagreement with a friend, but more often than not there is a scientific reason for the mood. Low blood sugars. We all know that eating little and often – snacking – can take the edge off your hunger pangs. However, understanding which snacks are good and which are bad is the key. The other consideration to take into account, is how active is your child, important when considering the calorific content of particular snacks and how often they actually need re-fuelling. Visit nhs.uk and search for “how many calories does my child need?” But here are a few pointers on afterschool snacks to help lift the mood. n A piece of fruit, banana, apple or orange are a good choice n A small bowl of wholegrain cereal n Peanut butter – try this with the fruit, simply spread onto sliced apple or banana n A boiled egg n Some raw vegetable sticks with humous, chopped carrot, celery, broccoli, sliced peppers n Cheese stick, be careful with portion size here. n Rice cakes with peanut butter or cream cheese. n A fruit smoothie These are just a few pointers, but many more can be found online simply google “children’s healthy snacks” Happy Snacking!

GUIDE

Autumn

Driving Autumn is not all about the changes in leaf colour, but also about changes to the roads. The sun will sits low at this time of year creating terrible dazzle and glare, so here are some tips on how to improve vision whilst driving. WRITTEN BY SAM JONES | PHOTO BY CALEB JONES ON UNSPLASH

DAZZLE n Keep your windscreen clean, inside and out, with good screen wash to remove that awful film that builds up

creating a hazy fuzz over the screen, often made worse by driving into the sun n Repair any chips you may have in your windscreen or if necessary get it replaced. n Ensure your wiper blades are in good working order, if they’re worn, damaged, or more than a couple of

years old, replace them. n Keep your screen wash topped up. n Keep a pair of sunglasses to hand in the car, and use the sun visors. n Drive at a sensible speed if you’re dazzled, don’t be afraid to slow down! n Use your headlights to help others see you, especially with the nights now drawing in. n Consider where the sun is and the other drivers on the road. If the sun is behind you

it may be dazzling drivers coming towards you. If it’s in your eyes, its probably dazzling those behind you also. Just take this into account.

BATTERIES n Now might be a good time to check/change your battery, before it really starts to

struggle during the colder months.

BULBS n With the nights drawing in, now is the time to check your lights, these should

be checked every few weeks throughout the year, but more so as we head into the autumn, not forgetting the brake lights and number plate lights.

TYRES n You should have at least 3mm of tread for the winter, so it’s worth checking if yours

is getting low, and get them changed before the cold sets in.

ANTIFREEZE n Keep your Antifreeze topped up to the correct level. Read more at www. yourlocalcrowd.co.uk/guides

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HEALTH & WELLBEING

How do you stay motivated as the nights draw in? WRITTEN BY LEANNE BIRD | PHOTOS BY © AYO OGUNSEINDE ON UNSPLASH

So, how do you do it? 1. First of all, agree to focus on yourself Whether you’re a parent, grandparent, carer or the one at work whilst everyone else is on leave, it’s likely you’ve spent the majority of summer looking after everyone else’s needs and you need to refocus some of your time and energy on yourself. So, take the decision that this autumn is your time. 2. Make a plan for your activity Decide on what you are going to do to keep (or get) active. If you want to keep doing activity outside, what do you need to make that happen? Equipment? Clothing? A class? Maybe you want to move indoors – where can you go, what can you do? Find out what is offered locally that fits in. Schedules all change around September there may be something new or on a different time. Then whatever it is, put it in your diary. 3. Find a buddy Whether it’s a friend or someone you’ve met at a class, you’re more likely to stick to your activity if you have someone to go with. BUT if they can’t go – don’t use that as an excuse not to go. Keep to your plan! 4. Plan out your meals Now that the nights are drawing in you may start craving warmer stodgier food – many people crave carbs at these times which is thought to be the bodies way of balancing serotine levels . For some it may be a symptom of

Seasonal Affective Disorder (SAD), also known as ‘winter depression’ . Instead of digging straight into some pie and chips - spend some time planning some heart-warming healthy meals instead, such as lentils, beans, wholemeal pasta, porridge and stewed fruit (no added sugar). Also try not to be tempted into eating bigger portions. 5. Arrange some time out for yourself each week Stress can be a major contributor to weight gain, from how it can alter the way your body deals with food , to being linked to over eating . Doing activity and eating well will positively help your mind but you also need to take some relaxation time for yourself. Whether it’s yoga, tai chi or even a relaxing spa treatment it will help to relieve stress, and yoga and tai chi can even help you to become more resilient to stress . If this has inspired you but you need some more guidance on where to start, then contact me today for support and advice through my Health and Wellbeing Coaching programme. Leanne Bird 07876 754645 Me@exerciseyourfreedom.com Fitness and Wellbeing Consultant at BirdSol and Founder of Surfing Bird. www.exerciseyourfreedom.com

Read more from BirdSol at www. yourlocalcrowd.co.uk/health

This summer has been fantastic for getting active and eating well. But as the nights start to draw in we can easily start to slip into the beginnings of hibernation mode – a few comfort foods here, a cwtch on the sofa instead of getting out for that walk there… and sure, you may deserve all that rest and treats after the kids have gone back to school, but having a different attitude and a plan can help you maintain this healthy streak (or start it!), which is what you really deserve.

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FOCUS ON

Aberystwyth

With all the grandeur of a Victorian seaside resort, easy access to the mid-Wales coast and Cambrian mountains and the lively atmosphere of a popular university town, you’ll never be bored in Aberystwyth!

Situated at the mouth (or ‘aber’) of the river Ystwyth, Aber, as she is affectionately known, is buzzing. The settlement of today dates from 1107 and it has played a lively part in Welsh and British history since. A hub for rural industries, so vital to this remote area, the dawn of the railways saw a tourist boom in Victorian times. Today, the town combines tourism with a modern and respected university. It’s the administrative centre for the county of Ceredigion, boasting a hospital, bustling town centre and lively food scene. Fans of a traditional seaside holiday will enjoy the splendid Promenade, pier and cliff railway. Home to the National Library of Wales and the Ceredigion Museum, as well as the thriving Aberystwyth Arts Centre, there’s

plenty of opportunity to enjoy an exhibition, catch up on the latest films, take in a theatre production or giggle through a comedy night while you’re here. Shopaholics will love independent boutiques such as Polly. The Cambrian Mountains are on the doorstep, as are the beaches of Borth and Ynyslas. Bwlch Nant Yr Arian Red Kite centre gives an insight into the majestic birds that you’ll see soaring above you and there are some great mountain biking trails. Alternatively, visit The Vale of Rheidol Railway and take a steam train up the valley and catch up with the local folklore and dramatic scenery at Devils Bridge. For fans of police drama, North Ceredigion is ‘Hinterland’ country.

ACCOMMODATION FOOD & DRINK There’s accommodation for every traveller to Aberystwyth; from the seafront Gwesty Cymru and dog-friendly Brynarth Country Guest House, to the budget Maes y Mor. Foodies will enjoy a browse of the packed shelves of Spanish deli Ultracomida or perhaps a visit to local butcher Rob Rattray. Eating out, try Agnelli’s for home cooked Italian food, Baravin for stylish meals with a view of the Promenade, or Medina for Mediterranean and North African inspired dishes. There’s a lively pub and bar scene in Aberystwyth – try the Cambrian Hotel for cocktails or the Ship & Castle for real ale.

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GUIDE

Snug as a bug We may not like the creepy crawlies that live in our gardens, but insects can be the gardener’s best friend. WRITTEN BY SAM JONES | PHOTO BY ANNIE SPRATT, UNSPLASH

Whether they are pollinators or predators, they will help manage pests and keep your garden healthy, so it’s in our best interest to help keep these bugs snug. Many bugs, such as beetles, woodlice, spiders and centipedes live, breed or hibernate in dark places in your garden, under logs, stones and in and under dead vegetation. Providing a habitat for these bugs such as piles of vegetation or artificial bug houses is a great way to boost the value of your garden for bugs. Its easy to do and a great way to involve the new young generation of gardeners to learn about their environment. CREATE DEADWOOD HABITATS Spiders can live under bark, and woodlice, centipedes, slugs, ground beetles, ants and earthworms can be living underneath a log and it’s easy to create that habitat in your garden! Simply pie up some wood and leave it to rot down over the colder wetter months. MAKE A ROCK PILE Unwanted bricks, concrete, clay pots and paving slabs works well. Leave things to rot, such as piling up leaves on compost heaps, which provide a warm, damp environment, leaving the bugs to create great free compost for your garden. DON’T DEADHEAD! Leave hollow stems and seed heads, as a garden feature but also as snug winter hideaways for small insects and spiders. BUILD A BUG HOTEL A great bug-friendly garden feature, even in the most formal of gardens, providing a great refuge and home to bugs.Plant evergreen shrubs and climbers in your garden, providing another great leafy hideaway for garden bugs. Bug Hotel Cut the bottom off of a plastic bottle, add a rolled up piece of corrugated card and string

the bottle to a tree branch to create a winter home for ladybirds and lacewings. Bug Box Find a wooden box with an open front and attach it securely to a wall ensuring it’s sheltered from the rain. Stack materials in the box such as drilled logs, air bricks and bunches or tubes of canes. Bug Pot Working on the same principle of the BUG BOX. Stuff a plant pot with straw and place it somewhere upside-down in the garden, either on a sturdy cane or hanging from a tree. This gives bugs a cosy shelter out of the rain. Bug Tube Make a tube out of chicken wire and poke twigs through fill it with dead leaves. Finally lay a waterproof roof on top and hey presto, you’ve a great home for bugs. Bug House Much the same principle those listed above but in a permanent structure as shown in the main image. Think about pollinator breeding spots. Bee Hotel Cut and tie together bamboo to provide a great bee hotel for solitary bees, place in a sunny but sheltered spot the garden, about 5ft up. www.yourlocalcrowd.co.uk | 27

GARDENING

Prepare as Summer turns to Autumn Whether we enjoy another beautiful Indian Summer or not, there are plenty of jobs to be getting on with in the garden as Summer heads in to Autumn WRITTEN BY SAM JONES | PHOTO BY AARON BURDEN ON UNSPLASH

AS the seasons change and summer moves seamlessly into Autumn (hopefully with a final flurry of sunshine to sustain us through the winter), there are lots of jobs in the garden that demand your attention, whatever the weather. Here is our Autumn gardening ‘to do’ list. Autumn planting Plant Autumn onion sets, garlic, and perpetual spinach. Get broad beans and peas in for earlier cropping in the Spring. Get busy in the greenhouse Clean off shade paint and clear leaves from the guttering, repair any broken panes before the winter. Compost bins Clear out last year’s compost and dig it in around the garden to make way for all the green material that clearing up your borders and veg garden will generate. If your compost isn’t quite ready then turn it to improve decomposition, and create a new heap - you can never have too much compost! Love me tender Cut back stems of tender species – Cannas, Dahlias, Begonias, and lift the tubers before the first frosts threaten. Brush off the soil and store tubers in dry compost or sand in a cool, frost free place ready for replanting in Spring. Applying a thick mulch will avoid t he need for lifting – but only for those in milder climates. Divide and conquer Spend some time moving plants around, dividing perennials and clearing out your borders. You can cut back perennials to 5cm above ground level, leaving any attractive seed-heads for structure and bugs.

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Love your lawn Rake out any thatch and moss from your lawn, and improve drainage and aeration to worn areas using a garden fork to make holes every 10 cm or so. It’s a good time to feed your lawn or to lay new turf. Keep on top of the leaves Collect fallen leaves in a cage of wire mesh (or use bin liners with holes punched into the sides) and allow them to rot down into leaf mould. Net your pond before the leaves start to fall in causing problems. Be evergreen Plant evergreens to fill gaps in your borders and add year round interest and structure to your beds. Lock up your lawnmower Before you store your lawnmower, get it serviced to avoid it seizing up over the Winter. TOP TIPS 1. Plant winter veg for early Spring cropping 2. Paint, clean and disinfect your greenhouse 3. Rake thatch the moss out of your lawn and apply feed (or re-turf) where necessary 4. Net ponds to stop problems from leaf fall 5. Create storage for fallen leaves, and collect them up to create leaf mould 6. Plant evergreens 7. Lift tender species and store the tubers 8. Service your lawnmower 9. Clear out your compost 10. Divide perennials and move plants that need relocating.

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GUIDE

Your Local Produce Markets CEREDIGION ABERYSTWYTH FARMERS MARKET 1st and 3rd Sat of each month, 10am– 2pm North Parade, Aberystwyth 01559 571730 ABERAERON FARMERS MARKET Wednesdays 9am – 2pm, Aberaeron Rugby Club, SA48 7AS NEW QUAY & DISTRICT COUNTRY MARKET Thursday 10.00am-12pm. Caerwedros Memorial Hall, Caerwedros. SA44 6BS

ABERPORTH COUNTRY MARKET Tuesday 8.45am– 12pm, Village Hall Aberporth SA43 2EL LAMPETER FARMERS MARKET Fridays 9am– 2pm, Market Street Lampeter SA48 7DR LAMPETER PEOPLE’S MARKET 2nd & 4th Saturday of the month Victoria Hall, Lampeter SA48 0BU LLANDYSUL COUNTRY MARKET Fridays 9.30am– 12.30pm Sacred Hands Spiritual Centre, Llandysul SA44 4BS

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ST DOGMAELS LOCAL PRODUCERS’ MARKET Tuesdays 9am– 1pm St Dogmaels Abbey Visitor Centre SA43 3DX FISHGUARD COUNTRY MARKET Saturdays 8am– 1pm Fishguard Market Hall, Fishguard HAVERFORDWEST FARMERS MARKET Fridays 8.30am–2pm Riverside Quay Haverford West SA61 2LJ MANORBIER COUNTRY MARKET Wednesdays 10am– 12pm (1st Wednesday of the month only October-April) Jameston Community Hall, Jameston SA70 8QG NEWPORT MARKET Mondays 9am– 1pm March December Market Street, Newport SA42 0PH PEMBROKE COUNTRY MARKET Thursdays 9.30 am -1pm The Town Hall, Main Street, Pembroke SA71 4JS TENBY COUNTRY MARKET Fridays 9am– 12pm. St John’s Church Hall, Warren Street, Tenby SA70 7LB

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CARMARTHEN FARMERS MARKET Fridays 9am– 4.30pm Red Street, Carmarthen CARMARTHEN PROVISION MARKET Wednesdays 8am– 2pm; Saturdays 8am– 1pm Market Way, Carmarthen SA31 1QY LLANDEILO COUNTRY MARKET Fridays 8am–12pm Civic Hall, Crescent Road, Llandeilo SA19 6HY; Last Saturday of month 9am to 4pm Top Car Park, Llandeilo, March to December LLANDOVERY OPEN AIR MARKET Fridays 9am–4.30pm. Market Place, Llandovery THE LOAF MARKET The first and third Friday of each month between March and December, 8:30am to 12:30pm at Market Car Park in Newcastle Emlyn SA38 9B NEWCASTLE EMLYN COUNTRY MARKET Fridays 9.30am–12.30pm. Newcastle Emlyn Football Club, New Road Newcastle Emlyn SA38 9BS

HEALTH & SAFETY

Safely enjoy fireworks night It’s a great date for the calendar, a colourful spectacular and great family FIREWORK SAFETY evening out, but sadly, despite all the usual annual safety warnings, accidents do still happen. Here we give you some simple and practical advice on how best to plan your evening. By far the safest place to enjoy fireworks is at a well organised public display. But if you are having a party at home, you can still make the occasion fun and safe by following the Firework Code. Firework Code

THE FIREWORK CODE Of course, it goes without saying, only adults should deal with setting up a display, lighting fireworks and the safe disposal of used fireworks. Here are these top 10 tips: n Plan, plan, plan n Keep fireworks in a secure closed box and only use them one at a time n Ensure you have read the instructions and follow them to the letter. n Use a taper to light the firework, always at arms length, then stand well back. n Never ever smoke around fireworks n Do not ever return to a firework once it has been lit n Never put fireworks in your pocket and don’t ever throw them…they are explosives! n Aim your fireworks well away from spectators n Never use an accelerant to light a bonfire n Ensure the fire is out and safe before leaving.

SPARKLER SAFETY Sparklers are often seen being waved around by happy youngsters, but burn at fierce temperatures, equivalent to a welding torch. n Sparklers are not really suitable for the toddlers n Wear gloves when using sparklers n Always hold the sparkler at arms length n Ensure you have plenty of room to wave your sparkler, not near other people n Never hold a child with a sparkler, or use a sparkler whilst holding a child. n Place the used sparkler into a bucket of sand of water. BONFIRE SAFETY n Of course, it goes without saying, only adults should be responsible for the bonfire. Designate one adult for this role if you are having a private party and ensure children are kept well back. n Think carefully about where to place the fire, away from sheds, trees and wooden fences. n Never ever use an accelerent to light the fire n Keep a bucket of water handy in case of an accident. n Don’t wear loose clothing and tie all hair back n After the party, dampen down the fire with water to ensure it’s completely extinguished.

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FOOD & DRINK

Tasty Tomatoes Another seasonal favourite, plentiful, cheap, colourful and very tasty, great for preserving TOMATO SAUCE This is a brilliant thing to have in the freezer for a quick healthy supper for the kids or to add to many other sauces like bolognaise/curry/ratatouille/or to top pizza. Heat oven to 200 degrees 1 kilo tomatoes, any variety or size, cut in half chopped more if large, put on an oiled baking sheet, sprinkle with salt and pepper and more olive oil and some balsamic vinegar Roast for half and hour to 45 minutes until starting to go brown Allow to cool Whizz up in a blender Add basil if you wish Eat with pasta and a fresh green salad or pop in a bag in the freezer for a burst of colour in those cold winter months. SLOW ROAST TOMATOES Lovely to eat as anti pasti, stirred through pasta with parsley and garlic and parmesan, in sandwiches, stored in olive oil in the fridge. Heat oven to 130 degrees 1 kilo of small tomatoes, cut in half and put on an oiled baking sheet, sprinkle with salt and pepper, thyme, olive oil and balsamic vinegar Roast for 3 hours, or until shrunk and chewy and each one, when eaten, is a burst of flavour in your mouth. ROAST TOMATOES We often eat these with fish or roast chicken. Heat oven to 180 degrees 500 grams small tomatoes on an oiled baking tray, sprinkled with salt and pepper and thyme. Roast for 40 minutes until slightly browning and splitting â&#x20AC;&#x201C; eat hot and mop up all the lovely juices with crusty bread or rice.

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Berry Jam Love your leftovers, gathered over the past few months from your garden and stored in the freezer, or simply left overs from your fridge and fruit bowl, why not try preserving it!

INGREDIENTS n 1.5kg mashed blueberries, blackberries or raspberries n 1kg granulated sugar n 10g ground cinnamon n 2.5g freshly grated nutmeg n 85g liquid pectin (2 packets) n zest and juice of 1 lemon METHOD Sterilise your jam jars in boiling water Mash the berries and combine with the sugar in a large pan and bring to boil. Add the lemon zest, juice, cinnamon and nutmeg and cook for about 15-20 minutes, carefully and frequently stirring, until the jam is thick and shiny. Add the pectin and return to a gentle boil for around 5 minutes. Remove the pan from the heat and carefully ladle into the prepared jam jars. Being careful to wipe any spillages from the rim, add the lids and place into a boiling water bath for 10 minutes. Enjoy!

FOOD & DRINK

Creamy Pumpkin Soup INGREDIENTS n 2 Onions, finely chopped n 1Kg Pumpkin flesh, deseeded, peeled and roughly chopped n 700ml Vegetable stock n 250ml Double cream n 1 Large potato, peeled and cut into small cubes n 1tsp Coriander n 2 Garlic cloves, finely chopped METHOD Boil potatoes in a separate pan until soft. In a large saucepan gently cook the onions until soft. Once the onions are soft add the deseeded, peeled and chopped pumpkin flesh along with the chopped garlic. Cook this for around 30 minutes or until golden. Add the vegetable stock, boiled potatoes and coriander and bring to the boil. Then simmer this until the squash is very soft. Pour in the Double cream and bring back to boil. Take the pan off the heat and blend using a hand blender. Butter some crusty rolls to enjoy with your warm autumnal soup.

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Time for wine Wales – a land of lush green countryside and stunning coastlines, a land of cockles, lava bread and cawl. And, it would seem a land of wine! So why not get out the corkscrew and enjoy some of our homegrown Welsh Wine. Although you might not traditionally associate Wales with wine, vineyards were first planted here by the Romans. The Wine Standards Board noted 22 vineyards in Wales in September 2015 – and 3 of them are situated here in West Wales. Ceredigion is home to Llaethiliw Estate Vineyard . Situated on the coastal plain between the foothills of the Cambrian Mountains and the coast, just outside Aberaeron, this enterprise has grown since the first 5,000 vines were planted in May 2009. Run by Richard and Siw Evans who grew up locally, in Teifi and Aeron valleys, LLaethiliw now grows 4 varieties of grape: Solaris, Orion (both white) and Rondo and Regent which are red grape varieties. White, red and rosé wines are available through the online shop – both white and rosé wines recently won bronze awards at the UK Vineyard Association awards.

Further south, into Pembrokeshire, we find Cwm Deri Vineyard & Estate at Martletwy. Since opening to the public in 1992, Cwm Deri has become a popular Pembrokeshire visitor attraction, and even has its own camp site for those wanting to spend longer in a Welsh vineyard! Estate wines include a sparkling wine and 2 other white wines and are available online or from the on-site shop, along with a wide range of products including fruit wines and preserves. If you’re visiting the vineyard, you can also enjoy a meal at the restaurant. The third vineyard on our wine trail of West Wales is just over the border near Whitland, Carmarthenshire. Jabajak Vineyard, Restaurant & Rooms not only offers award winning The White House wines from the vineyard which was first planted in 2007, but a 5 start restaurant and accommodation too. The first vintage house white – a careful combination of Phoenix and Seyval grape grown on the vineyard’s south facing slopes won acclaim, receiving the Welsh Vineyard Association’s silver award. A sparkling rosé is hotly anticipated! West Wales is not only home to these successful vineyards. For those who like their booze locally produced, Ceredigion, Pembrokeshire and Carmarthenshire offer a treasure trove of tipples. Celteg offer a wide range of fruit wines, liqueurs and vinegars, using local ingredients where possible – such as abundant elderflowers which grow on the doorstep of their Winery in Henllan, Ceredigion. And finally…for gin lovers, why not explore the small batch gin distilled at the Da Mhile distillery nestled in the Ceredigion countryside near Llandysul. Producing a range of spirits from the renowned (and delicious) seaweed gin, an orange liqueur (great with bubbles!), and the organic single grain malt whisky which kicked the distillery off in the first place, this is worth seeking out to enjoy (responsibly, of course)!

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