YOUR LOCAL CROWD
LOCAL CROWD MARCH 2017
Promoting and supporting local business in print & online
Image courtesy of Everydayplus at FreeDigitalPhotos.net
DIGITAL MAGAZINE
BORED WITH THE
GYM? INSIDE
10 alternative ways to get fit Page 7 PLUS all your regular guides, reviews & more... To advertise simply visit www.yourlocalcrowd.co.uk
Contents
GET FIT... ....With a difference in West Wales
REVIEWS... ..read our reviews on unusual fitness classes
12
10
DISCOVER OUR COASTAL PLAYGROUND Our Wales Coast Path Guide
19
18
23
22
STAND OR SIT... The impact of sitting for long periods
BEAUTY TIPS How to get the spring glow
24
WHAT”S ON... ...over the next three months
20
CLEANING WITH A CONSCIENCE... ...Clean your home with with natural products
DEALING WITH DISTRACTIONS... ...How to cut through the noise and focus
21
WE LOVE... ..Sam Jones’ shares her seasonal favourites
13
LOCAL PRODUCERS ...a guide to find your fresh locally sourced produce
BRAIN FOOD... ...Lift your spirits with some mood boosting foods
9
7
26
999 or 101? Dyfed-Powys Police explain how to make the right call
GARDENING Prepare your garden now and reap the rewards in the summer
WHY WE LOVE WOOL... ...keeping you warm when it’s cold and cool when it’s hot
27
HEALTH 5 ways to Treat Your Teeth this Lent
SUBSCRIBE TO RECEIVE YOUR FREE MONTHLY DIGITAL MAGAZINE www. yourlocalcrowd.co.uk/subscribe Raindrop Image courtesy of Namakuki at FreeDigitalPhotos.net
Neither Your Local Crowd, nor it’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.
2
| www.yourlocalcrowd.co.uk
Read more articles of local interest at at www.yourlocalcrowd.co.uk/articles
5
Editors Letter Find us on Facebook @ylcrowd sam@yourlocalcrowd.co.uk
WELCOME...
01239 460210
To this March edition of Your Local Crowd...
If you like a joke we’ve got April Fools Day covered with our practical joke guide, page 17, and there are few rites of spring more satisfying that the annual spring clean, it’s time to throw open the doors and windows, dust away the cobwebs and get down to a good spring clean, but if you worry about harsh chemicals, read ‘Cleaning with a Conscience’, page 19. Not forgetting our team of committed contributors, who offer all manner of advice as we head into spring, from ‘Why we Love Wool’ - Celtic Sustainables, p20 ‘Dealing with Distractions’ - Ashmole & Co, p18 and ‘The Impact of Sitting Still for too Long’ - Birdsol, p21. We also introduce our new detailed ‘What’s On’ Guide, p24 with new columns ‘We Love’, p9 & ‘Beauty’ p22, along with regular columns gardening, recipes, reviews and puzzles.
I’d love to hear from you to discover your business & events or just
to hear your views on Your Local Crowd. Don’t forget to check out our website where you will find so much more, our magazine archives, many other articles & interviews, and recipes and not forgetting, our directory of local businesses. Your Local Crowd also offer a design service should you need any leaflets, booklets or magazines put together - feel free to get in touch!
SAM JONES | EDITOR | 01239 460210 sam@yourlocalcrowd.co.uk
FREELANCE GRAPHIC DESIGNER
www.uk.linkedin.com/in/samjones71
ISSUE CONTRIBUTORS Dyfed - Powys Police www.dyfed-pwys.police.uk Celtic Sustainables www.celticsustainables.co.uk Ashmole & Co www.ashmole.co.uk BirdSol Fitness, Nutrition & Wellbeing www.exerciseyourfreedom.com Sally Sellwood Feature Writer www.sallysellwood.com
NEW FOR 2017 If you are a local business who would like to feature in our new Tourism Guide Book, or order a copy contact us info@yourlocalcrowd.co.uk
More information at www. yourlocalcrowd.co.uk
So then, how many of you have kept to your New Years resolution, the one you promised yourself/family back in January? Each year, we all do it, myself included, resolve to make new life choices. To get more active, cut down on the booze, go to the gym...blah blah blah and fall at the first hurdle to be left feeling like a failure a week into the New Year! If you are now struggling, fear not, as in this issue we attempt to inspire you to keep going with a variety of, what we hope you find, useful articles. Such as unusual and fun fitness classes found locally, page 5, we know as we tried them, page 8. If it’s your energy levels you’re struggling with,perhaps some brain foods will keep you energised, page 10 and where to purchase them, page 12. Or perhaps the great outdoors is more your thing, discover our coastal playground on our Wales Coast Path, page 13.
www.yourlocalcrowd.co.uk | 3
Advertorial
Are you a local business who...
would like to feature in our new Tourism Guide Book?
New for 2017... Are you a tourist attraction, accomodation provider,or business that caters for tourists? ...Following the success of the magazine, Your Local Crowd will be launching a new Tourism Guide Book for 2017 and would love to hear from local businesses who would like to be invovled. The new Guide Book will include a variety of local articles on where to go, what to see and where to stay locally across Ceredigion, Pembrokeshire & Carmarthenshire. It will also hold several guides, showcasing the various festivals, museums, gardens, walks, beautiful beaches, galleries, craft centres and activities that West Wales has to offer. The handy pocket sized book will be available to in many local shops, hotels, cafes & Tourist information centres throughout the three counties and beyond. A useful source of information for both locals and the visiting tourist. If you would like to be included, please get in touch, we’d love to hear from you. Advertising starts from just £150 a year. To be included contact our team on 01239 460210 or email your enquiry to sales@yourlocalcrowd.co.uk
10% discount on advertising for PT & WIRE members 4
| www.yourlocalcrowd.co.uk
Some sample pages
@ylcrowd sam@yourlocalcrowd.co.uk
Come on, let’s be honest here – how many of you resolved to get fitter in 2017, and how many of you actually got beyond the first few days of the month before sneaking back to the sofa with a blanket and the end of the Christmas chocs? Part of the problem is that exercise needs to be fun. If you’re not enjoying it, it can be all pain and no gain – and that’s not going to encourage you and keep you motivated to achieve your goals – be they to lose weight, to be more active or to improve your health. Well, help is at hand! We’ve brought together a selection of fitness and health classes and activities here in West Wales that will have you leaping for the lycra!
Image courtesy of Nenetus at FreeDigitalPhotos.net
...with a difference in West Wales
GET FIT...
Feature
www.yourlocalcrowd.co.uk | 5
Image courtesy of Naypong at FreeDigitalPhotos.net
Feature
and take part in one of the latest fitness trends. The specially designed boots reduce the impact on joints that more traditional fitness classes can sometimes inflict. Info: www.guildhall-cardigan.co.uk/ events
TRXFIT With rave reviews about all over body and core workout, TRXFit is ‘suspension training’ which incorporates specially designed straps into your fitness routines. Using the straps means that as well as the exercises, you are also having to keep your body stable, engaging your core muscles.
‘‘
‘‘
OUR AIM IS TO GET YOU
ACTIVE
FOR LIFE
Sheila Williams- TRX Training
6
Info: facebook@SheilaWilliamsMi. TrainerPersonalFitnessCoaching Booking is essential 07812 106268
| www.yourlocalcrowd.co.uk
OUTDOOR TRAINING If you’re looking for a fitness class to get you outside more, perhaps it’s worth investigating Outdoor Training which offers circuit style exercises outdoors and incorporating the environment into the exercises. Info: www.cardiganswimmingpool.co.uk BOUNCE FIT Strap on a pair of bounce boots
PEMBROKESHIRE TRIATHLON SWIM, BIKE RUN It might all sound like a huge challenge, but there are many people who will Image courtesy of Sura Nualpradid, Hin 255 & Dan at FreeDigitalPhotos.net
CEREDIGION
Feature attest to the addictive nature of triathlon. And before you think this isn’t for you as a beginner, not all triathlon is as extreme as IronMan Wales which sees top athletes competing through the streets of Tenby. Join a club, find out more and see where it takes you! Info: www.pembstri.org.uk
REBOUND FITNESS CLASSES Exercising on a trampoline, rebound exercise is an all body workout without stress on any joints and muscles, providing many benefits for you and your body. Info:www.hangar5.wales/activities/ fitness-classes
CARMARTHENSHIRE HYDROSPIN More exercise that makes the most of water. Hydrospin takes the basic concepts of a stationary spin class and puts into the pool where the support
of the water takes the pressure off joints, and helps participants maintain a comfortable body temperature. Info: Facebook@Hydrosindragon aquacycling www.hydrospindragon.co.uk
is high interval training which will burn maximum calories, increase stamina and help you sculpt your body. Piloxing also helps keep you energised and burning calories the following day Info: www.classfinder.org.uk/ fitness-class/listing/piloxing/ carmarthen
‘‘
HYDROPOLE Pole dancing – in a pool. Participants enjoying hydropole classes get an all over workout for your body and your core, involving jumps, kicks and water pedalling around the pole. And although we’ve posted this in Carmarthenshire, there are classes in Pembrokeshire too! Info:facebook@HydropoleWales PILOXING FUSING Pilates, boxing and dance, piloxing
‘
POLE FITNESS Forget any images that might have popped into your head about seedy nightclubs. Pole dancing offers great health and fitness benefits. Info: facebook@DGAFandPole
Read our Reviews, p10 and at www. yourlocalcrowd.co.uk
OFFERING A HIGH LEVEL
OF INTENSITY
WITH THE ADDED SUPPORT OF THE
WATER
STAND UP PADDLE BOARD YOGA On a paddle board. All the benefits of yoga, improving your posture and helping you focus, with a very real reminder to find your inner balance as you practise yoga on a Stand Up Paddle Board. May be something for warmer months, and certainly something for water lovers. Info: www.exerciseyourfreedom.com/index.php/project/stand-up-paddleboard-yoga
David Maund - Hydrospin
www.yourlocalcrowd.co.uk | 7
Tried & Tested
HYDROSPIN
sam@yourlocalcrowd.co.uk
WHAT THEY SAY: Combining the dynamism of indoor studio cycling with the benefits of water based exercise. Designed to be a total body workout, whilst also improving cardiovascular performance, in positions impossible on land! Improving overall well-being and aiding weight loss, increasing full body strength, endurance and improve cardiovascular fitness. The water keeps you cool, whilst reducing pressure on the heart, allowing the buoyancy of the water to support the joints making Hydrospin a fantastic low risk, highly intensive exercise.
Hydro spinning offers similar benefits, allowing you to work harder for a shorter period of time. Along with the high-energy dance tracks and words of encouragement from our instructor, I slowly got to grips with pedaling in water. It’s trickier than it looks. Cleverly choreographed, we pedaled at 50%, 70% then full whack at 100%, standing, sitting and even hanging off the back of the bike. This really was a full body workout. It wasn’t all frenzied pedaling however, using the gentle resistance of the water, we also gave our arms a good workout.
WHAT WE SAY: When I heard rumours of a new, water fitness class, Hydrospin, I was curious and thought I’d give it a go. Feeling a little self conscious, I’m soon standing poolside being talked through the bike set up. My mind wondered a little as I was concerned about my swimmers chaffing and the little protection that was offered by what looked like a painfully sharp saddle! Once set up and positioned in the water, David our instructor talked us through the handle bar hold positions, 4 in all, with both high and low grips for both, before we were off. I attend spinning (static bike) classes and really enjoy them.
THE AFTER EFFECTS: If I’m honest, once I’d got used to pedalling in what felt like treacle, I really enjoyed this class. I was a little wobbly getting off the bike, but I knew I’d be coming back for more. The next day, although my legs felt a little heavy, and my bum a little saddle sore. I felt like I’d had a great full body workout. Motivated by David’s cheerful banter and enthusiasm, I returned for a second class and again left feeling invigorated and stress free, ready to tackle the week head on. Book your place with David for Hydrospin today, it’s good fun. 07792 351607 or davidmaund@hotmail.co.uk
TRX FIT
sam@yourlocalcrowd.co.uk
@ylcrowd
WHAT THEY SAY: Suspension training that tightens the core, improving strength, balance and flexibility, working with your body and your own strength, TRX will provide a punishing workout with a tweak of the straps and your body position, and letting gravity do the rest. WHAT WE SAY: I’ve been working with Sheila for a couple of years and enjoy her approach and style to coaching what are at times very tough exercise classes, making them less gruelling and more fun! Spin, Circuit Training, Stability Ball, Outdoor Training to name just a few, so I was keen to try her new class, TRX Fit. Suspension training using adjustable straps giving you a full body workout. There are multiple variations of basic exercises such as squats and push-ups, as well as what first appeared to be ridiculously hard planks! Sheila works through these moves in a sequence of exercises, focussing on individual muscle groups, with a few short breaks allowing you time to recover. Some of the positions, I won’t kid you, are at
8
@ylcrowd
| www.yourlocalcrowd.co.uk
first very difficult but with just 12 of us in the class, she is able to quickly spot and correct each of us on a one to one basis. There are variations to this class, one being TRX Body Blast, which incorporates a good cardio workout, although I have to say I was building up a sweat soon after the warm up on TRX Fit. Sheila is great at explaining the science behind the techniques used and the specific effects achieved by certain moves. She cetainly knows her stuff! AFTER EFFECT: After just one month, I’m really enjoying this class. I feel my stomach muscles are firmer, and my posture is significantly better. What were initially incredibly hard exercises, such as the plank movements, have very soon become easier, and I was amazed at how quickly my core strength has improved. Booking is essential as these classes are proving to be very popular. Sheila Williams Mi Trainer Personal Fitness Coach @SheilaWilliamsMi.TrainerPersonalFitnessCoaching
We Love SOME REST AND RELAXATION www.delidelightswales.co.uk
COMFORT
My Baavet natural sheeps wool duvet, available from www.celticsustainables.co.uk
LEARNING NEW SKILLS ...on a patisserie workshop
At The Cliff Hotel & Spa
My new woodburner, installed by Stove Works Wales
NAUGHTINESS!
A delicious icecream sundae from The Hive, Aberaeron
YOUR LOCAL CROWD’S
WARMTH
WE LOVE! Sam Jones’ shares her seasonal favourites... sam@yourlocalcrowd.co.uk
@ylcrowd
GIFTS
A large selection of Clogau Gold from Trysordy Cymru, Aberaeron
SCUBA DIVING
I love these animal doorstops from LD Furniture Emporium, Cardigan
SPARKLE
With Cardigan Sub Aqua Club, Pool Try Dives available www.bsac.com
SWEET TREATS
...with new tyres from GT Tyres, Cardigan
A PROFESSIONAL SERVICE
CORE STRENGTH
With TRX training at The Shed, Cardigan
A LITTLE LUXURY
A Twy y Felin, St Davids
More Reviews at www.yourlocalcrowd.co.uk/articles
I’m quite literally a big kid in Miss Bonnies Sweet Shop, New Quay & Aberaeron
www.yourlocalcrowd.co.uk | 9
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.
BRAIN FOOD Are you feeling demotivated and sluggish? Lift your spirits with some mood boosting food to put the spring back into your step and a smile your face. sam@yourlocalcrowd.co.uk
SHITAKE MUSHROOMS Packed full of vitamin B and B6, maintaining good serotonin and melatonin that helps regulate sleep patterns and lets face it, we are all happier when feeling ell refreshed after a good nights sleep!
@ylcrowd
OYSTERS Love them or hate them, rich in zinc they are proven to improve dopamine levels, which boost libido in both women and men.
WALNUTS
ASPARAGUS
A nut that’s the richest in the essential fats known to improve cell health. Just 10 walnuts each day has been shown to help lower blood cholesterol levels, which will also help to improve blood flow around the body.
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.
14 | www.yourlocalcrowd.co.uk
Health & Wellbeing EGGS
COFFEE
A good source of the vital nutrient choline, shown to have a number of vital functions including optimal cell membrane function and neurotransmission thought to be related to mood and energy levels.
Get the day started with a cup of “proper” coffee which has the stimulatory effects of caffeine to get our brain and our body moving.
AVOCADO
GARLIC
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.
Garlic is excellent for helping to increase blood flow, helping to reduce blood pressure. It also helps improves cholesterol levels.
ALMONDS Contain a great many healthy fats, fibre, protein,magnesium and vitamin E. They can lower blood sugar levels, reduce blood pressure and lower cholesterol levels among many of its healthy properties.
SALMON
HONEY
Rich in Omega 3, fatty acids are great for the immune system and help combat depression.
Containing the mineral boron, which helps the body utilise estrogen (a hormone that controls a woman’s monthly cycle) and improves testosterone levels in the blood.
Images courtesy of KEKO64, James Barker, Serge Bertasius, Sattva, Michelle Meiklejohn, foto76, franky242, amenic181, pakorn, and phasinphoto at FreeDigitalPhotos.net
RED MEAT
Turn over or a guide to your local producers markets
Boosts the immune system with B vitamins and potassium.
www.yourlocalcrowd.co.uk | 11
Guide
YOUR LOCAL PRODUCERS MARKETS ABERYSTWYTH FARMERS MARKET 1st and 3rd Sat of each month, 10am– 2pm North Parade, Aberystwyth 01559 571730 ABERYSTWYTH COUNTRY MARKET Thursdays 9.30am – 12.30pm, Market Hall, Aberystwyth ABERAERON FARMERS MARKET Wednesdays 9am – 2pm, Alban Square, SA46 0AQ. ABERAERON COUNTRY MARKET Tuesdays 8.45am– 12.30pm, Peniel Chapel, SA46 0DG 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 LLANGRANNOG LOCAL PRODUCERS’ MARKET Wednesdays, end of May to October Ship Inn Car Park, Llangrannog, SA44 6SL NEW QUAY COUNTRY MARKET Fridays 11am-12.30pm. Memorial Hall, New Quay, SA45 9QQ TREGARON COUNTRY MARKET Alternate Tuesdays 9am-1pm. Memorial Hall, Tregaron, SA25 6JL
PEMBROKESHIRE 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
CARMARTHENSHIRE 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 NEWCASTLE EMLYN COUNTRY MARKET Fridays 9.30am–12.30pm. Newcastle Emlyn Football Club, New Road, Newcastle Emlyn SA38 9BS
SPRING FRUIT & VEGETABLES Artichokes Asparagus Broccoli Chives
12 | www.yourlocalcrowd.co.uk
Collard Greens Fennel Green Beans Morel Mushrooms
Mustard Greens Pea Pods Peas Purple Asparagus
Rhubarb Snow Peas Spinach Spring Baby Lettuce
Swiss Chard Watercress
Image courtesy of Satin Srihin at FreeDigitalPhotos.net
CEREDIGION
Guide sam@yourlocalcrowd.co.uk
@ylcrowd
www.bit.ly/ylcCoastPathGuide www.walescoastpath.gov.uk
DISCOVER OUR COASTAL PLAYGROUND Whether you are looking for a family day out, some heritage and culture, coastal adrenalin activities or to simply to put your feet up on one of our gorgeous beaches, our coastline has something for everyone. Here in association with the Wales Coast Path, illustrated with some images from local photographers we’ve put together a guide of coastal walks for you to enjoy, highlighting our two favourites. So dig out those walking boots and get out for a blast of fresh air. The Ceredigion section of the Wales Coast Path can be tackled in up to seven sections – representing seven days walking. Each section ends in a town or village where you can find accommodation and transport. The route sections below are described in order from south to north. Our highlighted walk and personal favourite is Aberporth to 1 Llangrannog Cardigan to Aberporth Running through farmland to the north of the River Teifi before following a roadside path along the side of the estuary to Gwbert. Heading inland for a while, before returning to the coast for some fantastic views on the approach to Mwnt. The next stretch runs along the clifftops overlooking some quiet coves and caves. All along this route are great places to spot dolphins, seals and porpoises. Passing Cwm Gwrddon - a glacial meltwater channel, the path then skirts around the Ministry of Defence base before descending into the picturesque village of Aberporth. Distance: 11.7 miles (19.1km) Difficulty: easy/moderate Map1: www.bit.ly/ylcCardigan2Mwnt Map2: www.bit.ly/ylcMwnt2Aberporth 2
3
Aberporth to Llangrannog Highlighted Ceredigion Walk The first half mile is tarmac & probably the easiest section of the Ceredigion Coastal path, suitable for wheelchairs and buggies. Characterised by high cliffs and secluded beaches, much of this section is designated Heritage Coast. On the first stretch of this walk, pass renovated railway carriages,
4
beautifully situated overlooking the sea, converted into holiday accommodation. A spectacular sight on this stretch of coastal path, is the waterfall at Tresaith, where the River Saith cascades over the cliffs into the sea and is a popular feature of the village. A good halfway point to break up your walk is the Ship Inn. Nestled above the beach of Tresiath, offering great food & views from the terrace. Popular with both locals and the visiting tourist, it’s the perfect place to stop for a bite to eat and rest the legs after the steep descent into the village. From Tresaith the walk becomes a little more challenging. Between Penbryn and Llangrannog, there are 2 steep climbs and decents at Traeth Bach, and up to the ramparts of an iron age fort of Castell-bach, before descending into the village of Llangrannog. Excellent uninterrupted views can be found on this stretch of coastal path with the striking profile of Ynys Lochtyn. Here bottled-nosed dolphins, popular residents of Cardigan Bay, can be seen on most days during the summer. Your walk will end in one of Cardigan Bay’s prettiest small villages, Llangrannog, a tranquil, safe, seaside holiday village. Relax in one of it’s pubs, Pentre Arms and The Ship or cafes Patio Cafe and The Beach Hut, or simply grab an ice cream and take a well earned break on its sandy beach or explore it’s cave. According to legend, the distinctive rock on Llangrannog beach, known as Carreg Bica (Devil’s Tooth) comes from the Devil himself who, apparently, in a furious rage with toothache, in anger promptly ripped it out, whereupon, of all places, it happened to land … in Llangrannog! Distance: 4.8 miles (7.7km) Difficulty: moderate/hard Map: www.bit.ly/ylcAberporth2Llangrannog
1. Mwnt ©Andrew Warren. www.andrewwarrenphotography.com; 2. Tresaith ©Jack Jones; 3.Tresaith ©Crown copyright (2014) Visit Wales 4. Llangrannog ©Gary Atherton. To see our full guide and more images, visit www.bit.ly/ylcCoastPathGuide
www.yourlocalcrowd.co.uk | 13
www.walescoastpath.gov.uk Guide
WALES COAST PATH www.bit.ly/ylcCoastPathGuide www.walescoastpath.gov.uk
9 5
Llangrannog to New Quay Some would say the most spectacular part of the Ceredigion Coast Path, this section is Heritage Coast and includes the iconic Ynys Lochtyn, the magnificent folded rock formations of Cwmtydu and Cwm Soden. Near New Quay, Marine wildlife and seabirds can all be found. Birds Rock is a great area to stop and take in the views. Distance: 9.4 miles (15km). Difficulty: moderate Map1: www.bit.ly/ylcNorthLlangrannog Map2: www.bit.ly/ylcSouthLlangrannog
6
Llanrhystud to Aberystwyth This section of the Heritage Coast is somewhat challenging, including the ‘hanging oak woodlands’ of Penderi Cliffs nature reserve, an important habitat and breeding ground for a wide variety of seabirds. Walk the shingle beach of Tanybwlch nature reserve towards Aberystwyth harbor, lying below the distinctive Pendinas hill and iron age fort. Distance: 10.6 miles (17km) Difficulty: moderate/hard Map1: www.bit.ly/ylcNorthLlanrystud Map2: www.bit.ly/ylcSouthofAberystwyth
New Quay to Aberaeron Aberystwyth to Borth/Ynys Las A popular stretch of the Coast Path, and apparently a fa- The Coast Path route between Aberystwyth and Clarach vourite route of the poet Dylan Thomas, which passes over Craig Glais, or ‘Constitution Hill’. Experience includes a stretch along Traethgwyn beach at the Cliff Railway to the summit. Brace yourself for the next low tide to Llanina. Do check tide times be- 3 mile section as it has several big climbs to tackle. Then it’s fore taking the beach route (map 2 shows on to the pebble ‘causeway’ of Sarn Cynfelyn, stretching an alternative route). From Llanina the out to sea at Wallog. Here at low tide, the remains of a route continues via the sheltered Cei Bach submerged forest are revealed. The path between Borth and Cwm Buwch, where the meandering and the sandunes nature reserve of Ynyslas is a little Afon Drywi carves some interesting topogra- easier. The path then heads east towards Tre Taliesin and phy before becoming a waterfall. Tre’r Ddol across the wetlands of Cors Fochno, the RSPB Distance: 6.5 miles (10.5km) reserve of Ynyshir, Eglwysfach and onwards to Difficulty: easy/moderate 7 Machynlleth to cross the Dyfi river. Map 1: www.bit.ly/ylcNewquay2Aberaeron Distance: 4.9 miles(7.8km) to Borth and Map 2: www.bit.ly/ylcNewquay2CeiBach another 4.9 miles (7.9km) to Ynyslas Difficulty: easy/moderate/hard 8 Aberaeron to Llanrhystud Map: www.bit.ly/ylcNorthofAberystwyth Possibly the gentlest stretch of the Ceredigion Coast Path lies Pembrokeshire is home to the iconic and world along the top of soft cliffs on class landscape of the Pembrokeshire Coast National the coastal flats between AbPark. With National Trail designation, the route takes eraeron and Aberarth. A gentle you through some of Britain’s most spectacular and climb out of Aberarth then takes breathtaking scenery, including stunning beaches you over Graig for great views and picturesque harbours taking in the UK’s over the next stretch of coastal smallest city - St Davids. As well as being flats at Llanon. Along the foreshore between Llanon and visually breathtaking, Pembrokeshire offers exciting Llanrhystud you will find a little bit of history, the remains wildlife spotting opportunities, both on land and out of medieval fish traps, and on the nearby Craig-as are the to sea. remains of a series of four limekilns and related buildings. Distance: 7.4 miles (11.9km) Difficulty: easy/moderate Ceibwr to Pwll y Wrach Map1: www.bit.ly/ylcNorthAberaeron Ceibwr Bay was once a busy port serving Moylegrove. Map2: http://bit.ly/ylcLlanon Home to the The Witches Cauldron – Pwll Y Wrach – a Map3: www.bit.ly/ylcSouthLlanrhystud collapsed cave, formed by the motion of the sea washing 5. New Quay; 6. Aberaeron; 7. The submerged forest; 8. Near Llanrhystud ©Crown copyright (2014) Visit Wales 9. Aberystwyth ©David Davies, Aberystwyth. To see our full guide and more images, visit www.bit.ly/ylcCoastPathGuide
14 | www.yourlocalcrowd.co.uk
Guide WALES COAST PATH www.bit.ly/ylcCoastPathGuide www.walescoastpath.gov.uk
away the soft shale and sandstone along a fault line, a striking geological feature on this stretch of coast. Seals are often spotted harbouring in the sheltered cave. Distance: under 1 mile Difficulty: easy/moderate Map: http://bit.ly/ylcpembsmaps (map 62) Newport The quaint medieval town of Newport is found on the Nevern Estuary, offering long stretches of gentle level paths with some excellent wheelchair & pushchair accessibility. Suitable for a gentle stroll and perfect for some wildlife watching.
12
Distance: Various Difficulty: easy Map: www.bit.ly/ylcpembsmaps (map 64)
Cwm yr Eglwys to Pwllgwaelod Highlighted Pembrokeshire Walk 10 This is a walk I take regularly to blow away the Sunday morning cobwebs and is a favourite of mine. At 142 metres or 465 feet above sea level, the walk over Dinas Head will certainly get the heart pumping and can be hard going in places but the views are worth the effort. It is a circular walk, not too long and has a great pub & restaurant at Pwllgwaelod, The Old Sailors, 11 for that rewarding pint of prawns and some real ale. This pub was apparently visited by Dylan Thomas at least once or twice! A wide, flat footpath suitable for wheelchairs and pushchairs links the two coves, I’ve walked with members of my family who have all enjoyed the day out with some of us taking the more challenging path over Dinas head, with others members of the party taking the flat footpath, for us to meet at the Old Sailors at Pwllgwaelod for a bite to eat. Cwm yr Eglwys has plenty of rock pools to explore and is a lovely sheltered beach. I did my first offshore scuba-dive here as a child with my father, so it holds many fond memories. The beach at Pwllgwaelod is
small, sheltered and sandy, great for the little members of our group. Difficulty: easy/moderate/difficult Map: www.bit.ly/ylcpembsmaps (map 63-68) 13
Whitesands to Solva Head out from the golden sands of Whitesands Bay, passing close to St Davids, Britians smallest city, ending in the pretty harbour village of Solva. Try a bit of porpoise spotting, often seen in the waters between the mainland and Ramsey Island. It’s a long stretch of the coastal path so I’d recommend, once arriving in Solva, taking a well earned break on the harbourside or in the Harbour Inn set within the Harbour itself. At low tide you can take a lovely walk out over the beach to the harbour mouth, great for exploring the rock pools. Distance: 21km / 13miles Difficulty: moderate/difficult Map: www.bit.ly/ylcpembsmaps (map 68 &69) Martins Haven to Marloes With wonderful views across Jack Sound to Skomer Island, this is a dramatic stretch of Welsh coastline. Ideal for wildlife watching, being a great place to catch sight of gannets and porpoise, particularly in September and October. A short walk so add 14 on a small extension and walk to the beautiful Marloes Beach. Distance: 3.5km/2miles Difficulty: easy/moderate/difficult 15 Map: www.bit.ly/ylcpembsmaps (map 72 &73) Broad Haven South to Skrinkle Haven It was a tough decision not to include this as my highlighted walk. An absolutely stunning stretch of coastline and one which I return to frequently. Containing the National Trust’s Barafundle beach, which for me, definately has the WOW factor and voted one of the top 10 beaches in the world and the Lily Ponds at Bosherton. Distance: 18km/11miles Difficulty: easy/moderate/difficult
10. Looking towards Dinas Head ©Stephen Crabtree; 11. Cwm yr Eglws, 13. Whitesands, 14. Marloes, 15. Skrinkle Head ©Guy Candler. www.artprintsdirectuk.com/guy-candler.html; 12. Newport ©Andrew Warren. www.andrewwarrenphotography.com
www.yourlocalcrowd.co.uk | 15
www.walescoastpath.gov.uk Guide
WALES COAST PATH
17
www.bit.ly/ylcCoastPathGuide www.walescoastpath.gov.uk
16 Tenby or on dedicated boat trips. You cannot beat Tenby as a great family Ynys Lochtyn: The island itself is destination. A busy and picture perfect seaside difficult to reach but its beauty and town with plenty to see and do with a good setting is best appreciated from the supply of cafés, bars and restaurants. Coast Path. Regular boat trips leave the town to explore Caldy Mwnt Church & Beach: Seek out the Island, home to a religious community since iconic, medieval Church of the Holy the sixteenth century. Walk the three beaches and Cross and nearby picturesque beach. visit the RNLI lifeboat station. Skomer Island: One of West Wales’ Distance: 7km/4.6miles most picturesque islands, home to the Difficulty: easy/moderate/difficult puffins and other varied wildlife. Map: www.bit.ly/ylcpembsmaps (map 64) Barafundle Bay: A beautiful beach, accessible only by a half mile walk. Voted many times as one of the best 16. & 17 Tenby © Crown copyright (2014) Visit Wales beaches in Britain and the world; often likened to a Caribbean beach! Highlights St Govan’s: Chapel: A tiny hermit’s cell built into the Aberystwyth Constitution Hill and the Aberystwyth Cliff cliffs near Bosherston. Visit and count the steps down Railway: Walk or take the funicular railway to the top of and up again - legend has it that the number is never Constitution Hill where you’ll find spectacular views, a the same! café and the world’s largest camera obscura. Dolphin spotting: Enjoy great sightings of bottlenose To see our full guide with links & further stunning images, from dolphins along the coast either from the coast path local photographers visit www.bit.ly/ylcCoastPathGuide
MINI SPA BREAK At The Cliff Hotel & Spa, Gwbert, Cardigan
sam@yourlocalcrowd.co.uk
@ylcrowd
WHAT THEY SAY: Whether you are looking for an indulgent, relaxing spa break or spa day; an excuse to escape in a tranquil ambience for the day, The Cliff Hotel & Spa will meet your every need and surpass all your expectations. WHAT WE SAY: I’ve been a regular visitor to the Cliff Spa & Hotel for many years and have seen the hotel evolve in recent months and I’m thrilled to say they have really upped their game to bring not only the hotel but now also the spa, in line with other top spa’s that can be found in Wales. On arrival we are warmly greeted and invited to fill out the pre treatment forms. Robes & towels are provided and we are shown to the newly refurbished changing rooms. Large & spacious with all the facilities as you’d expect. Today, I’ve invited two girlfriends to give me their view on the “Mini Spa Day” The Cliff offer. We’ve all booked different treatments, but first we take the opportunity to relax in the beautiful spa, which features a salt water hydro spa, steam room, sauna, hot tub and gym. We skip the gym, today was all about rest, relaxation & catching up, & the setting proved perfect. Two hours soon drifted by as we made full use of all the facilities before being discreetly
16 | www.yourlocalcrowd.co.uk
collected for our treatments by our therapists. I chose the Thalgo Discovery Mini Facial which included a Cleanse, Exfoliation, Mask, Tone and Moisturise, giving the skin a quick boost and taste of what you can expect from a full facial. My therapist was polite courteous and discreet. THE AFTER EFFECTS: On the day we visited, the spa was busy, yet the therapists moved between treatments, professionally and with no fuss. Not once, did I feel rushed as I have done in other establishments, making the whole experience very relaxing. On meeting up with my girlfriends following their treatments, much the same was reported, and we all left the spa feeling, relaxed and rejuvinated. We finished the experience with a delightful lunch in The Carreg restaurant, overlooking the sea and all got our diaries out to schedule our return. Mini Spa Day £35 (weekdays) £40 (weekends) 2 hours use of the spa facilities with one 25 minute treatment from the list below: The Cliff Signature Back, Neck & Shoulder Massage • Thalgo Discovery Mini Facial • Indian Head Massage • Thalgo Body scrub • Prenatal Back, Neck & Shoulder Massage • Neck and Scalp Massage Cliff Hotel & Spa, Gwbert, Cardigan SA43 1PP www.cliffhotel.com 01239 622179
Read more articles at www. yourlocalcrowd.co.uk/articles
Tried & Tested
BUS IN ESS CARDS BUS IN ESS CARDS BUS IN ESS CARDS
Download the Wales Coast Path App www.bit.ly/ylcCoastPathApp
Guide
1
Set the clocks a few hours ahead... of course you’re going to have to be prepared to be in on the joke too if you manage to do this to someone you live with, but set the clock a few hours ahead, then chuckle as they leap out of bed way too early for work. How long will it take for them to realise? Offer ‘boiled eggs’ for breakfast... Use eggs that you have carefully prepared the previous evening, blowing out the white through a tiny hole.
10
Fake Cake... everyone loves cake – but perhaps not this one! Get a plastic bowl or cardboard box (not too big), place it on a cake plate then ice and decorate as if it was a cake. Leave I somewhere conspicuous with a big sign on it saying ‘eat me’ and see what happens…
4 Mask the mouse...Just how forgiving are your colleagues? You’ll find out if you manage to sneak in to work early and put masking tape over the sensors on their computer mice…
7
EASY APRIL FOOLS PRANKS
It’s that time of year again – 1st April – a whole morning to play pranks, big and small on your friends, colleagues or even your fellow countrymen sam@yourlocalcrowd.co.uk
Reset Google language preferences to Klingon... another prank that requires a bit of forward planning but if you have access to a colleague’s computer, why not give them a surprise by changing their language preferences to something a bit more unusual. You can do this in Google’s Settings!
8
5
6
Shopping list. Ask someone to fetch you some elbow grease from the shop (works best on a small child)
@ylcrowd
9
7. Caffeine fix... swap the office coffee to decaff and commiserate as everyone wonders why they haven’t woken up properly
10
Glue coins to the floor. Simple but effective.
Crowd control... stand around looking up at a building. Point and keep saying “Did you see that?” “Can you see what’s going on up there?” See how many people you get crowded round all looking and pointing and then quietly walk away and leave them to it.
Balloons... fill someone’s car or office with balloons. Childish perhaps, but innocent, and you’ll all have fun with the balloons afterwards!
Read more at www. yourlocalcrowd.co.uk/guides
3
2
Have you been pranked? We’d love to hear your stories @ylcrowd www.yourlocalcrowd.co.uk | 17
Guide
DEALING WITH DISTRACTIONS Research suggests that when we are distracted from a piece of work it takes between 1 and 15 minutes to get back to the point of focus afterwards. It is therefore not surprising that our scheduled work tasks are not being completed, when we are being distracted many times each day.
Image courtesy of Jesadaphorn at FreeDigitalPhotos.net
What can we do to manage our external distractions? 1. SCHEDULE THEM Receiving email, phone calls and instant messages are a huge distraction for many. Consider allocating particular times of the day to deal with these. You could check your emails for example, in the morning, after lunch and at the end of the day. Is it possible to for you to use voicemail for incoming calls or ask someone else to take messages when appropriate? If the auto alert on your emails is distracting you, turn it off. By not reading and replying to emails immediately, you are allowing yourself to focus on the task in hand. 2. KNOW YOUR “OPTIMUM FOCUS’ TIME When scheduling tasks, plan your work around your energy levels. If your optimum focus time is in the morning, consider allocating your most challenging work to a morning slot. Working from home is a fantastic option to avoid workplace distractions but this may not be feasible for you. Could you work at home for a couple of hours at the start/end of the day to ensure your optimum focus time is being used effectively? You do of course need to take into account the distractions that may be present at home. 3. AVOID MULTITASKING Where you have high focus tasks scheduled, try and focus on one
18 | www.yourlocalcrowd.co.uk
@Ashmoleandco
task at a time. It is more effective in the long run. Schedule your day in terms of the order you will completer your tasks and agree with yourself beforehand the level of completeness required for each task before you allow yourself to move onto the next. Certain low focus tasks can clearly be multitasked such as drinking your coffee and reading an email but can the same be said for replying to a client email whilst you are in a meeting? 4. HOW ABOUT INTERNAL DISTRACTIONS? These are interruptions that you are effectively causing yourself and some of the external distractions already mentioned may actually be internal distractions for you. Internal distractions include boredom (causing you to flit from one task to another or to surf the internet) worry, self-doubt, procrastination and wanting to try and fix everybody else’s problems. None of these are helping you achieve your planned work schedule, It’s useful to take a step back and think about why you are allowing these distractions to interrupt you. The key with internal distractions is goal setting. Before going home each evening, consider what you would like to achieve the following day, and allot time to each task. Focus on two or three important tasks but be realistic with what you can achieve. Remember, if you are distracted by the same thing daily, and it isn’t possible to eliminate it, minimize it or delegate it to somebody else, its’ probably not a distraction and actually a task that should have been scheduled the evening before.
Ashmole & Co Manchester House, Bridge St, Cardigan SA43 1HY 01239 612162 www.ashmole.co.uk
Disclaimer - This article provides only an overview of the regulations in force at the date of publication and no action should be taken without consulting the detailed legislation or seeking professional advice. Therefore no responsibility for loss occasioned by any person acting or refraining from action as a result of the material contained in this article can be accepted by the authors, publisher or Ashmole & Co.
Read more from Ashmole & Co at www. yourlocalcrowd.co.uk/guides
www.ashmole.co.uk
Image courtesy of Meepoohyaphoto at FreeDigitalPhotos.net
Guide
CLEANING WITH A CONSCIENCE There are few rites of spring more satisfying that the annual spring clean, it’s time to throw open the doors and windows, dust away the cobwebs and get down to a good spring clean
A
LL to often the chemicals found in conventional cleaning products are harsh and can be more dangerous than the dirt you are trying to clean away. Here we list the natural alternatives, to help leave your home smelling fresh and squeaky clean. Your basic supplies, which can be found in most supermarkets: • Distilled white vinegar • Baking soda • Olive Oil • Borax (sold with the washing powders) • Microfiber cloths • Newspaper Other supplies found in Health food stores • Liquid Castile soap • Essential Oils BAKING SODA (Bicarbonate of Soda) Suprisingly good at breaking down grease. Use with vinegar or lemon juice to make a more abrasive product. Not only a good water softener, but a great deodorizer for stinky fridges and dishwashers. Stains: Sprinkle dry on carpets to help lift out stubburn stains. Or use on a damp sponge to smear on stains on work surfaces. Test in a small area first. Grease & grime: Mix with a little water to obliterate grease and grime. Smells: It will neutralize most strong odours and when sprinkled onto carpets
@ylcrowd
before vacuuming and will freshen them from pet smells. Unblock drains: Drop some down the plughole then pour over vinegar to unblock a drain. LEMON JUICE Scum: Mix with vinegar to make a paste to remove those stubborn stains, its also a good bleaching agent. Furniture Polish: Mix one cup of olive oil with half a cup of lemon juice and pour into a spray bottle. The lemon will cut through the grease and the olive oil will leave a nice shine, remember to buff with a dry cloth though. Test in a small area first. Deodoriser: Good for removing smells and odours, from your microwave for example. Simply add a few slices of lemon into a bowl of water and microwave on high power for a couple of minutes. ESSENTAIL OILS Fed up of the taste of modern air fresheners or of dodging that squirt that seems to be aimed at you as you enter the room, leaving you the onset of a migraine, use essential oils instead. Lavender to relax perhaps use in the bedroom, peppermint may help you stay alert, a good one for the car and clove and citrus fruit for the rest of the house. Air freshener: Place a few drop onto a cot-
ton ball and leave hidden in the corner of the room, out of children’s reach of course. Antibacterial Spray: Using a couple of drops of lavender, a couple of drops of tea tree and some eucalyptus oil in the winter or citronella in the summer, to deter flies. OLIVE OIL & VINEGAR Olive oil is particularly good at removing finger marks from stainless steel surfaces Vinegar is an excellent all-purpose cleaner and deodoriser, particularly white wine vinegar • Bathroom and kitchen, use 50/50 mixed with water in a squirty bottle. • Use as a de-scaler, soak cloths in vinegar and wrap them around taps, cover with a plastic bag and secure with an elastic band and return a few hours later to find gleaming taps. • I’m sure our nanas all told us about this one, clean your windows with vinegar and newspaper for brilliant results •Remove mold and mildew, by wiping with neat vinegar. Have a look at investing in a steam cleaner, reducing the need for any cleaning products and chemicals, with the heat of the steam killing bacteria. Designed to be used in most household areas such as the bathroom, floors and ovens etc. www.yourlocalcrowd.co.uk | 19
Read more articles at www. yourlocalcrowd.co.uk/articles
sam@yourlocalcrowd.co.uk
Image courtesy of Lisa McDonald at FreeDigitalPhotos.net
Go Green
WHY WE LOVE WOOL Wool has been used for hundreds of years to make all sorts of invaluable products such as clothing, upholstery and building materials. The benefits of using wool are vast. It insulates, it’s bio-degradable, antibacterial, sustainable AND it keeps you warm when it’s cold and cool when it’s hot, by Florence Jackson, Celtic Sustainables
PENGUINS IN WOOLLY JUMPERS The insulating benefits of wool were put to the test when an oil spill off the Coast of Phillip Island threatened the lives of its inhabitants - the world’s smallest species of penguin (also known as fairy penguins!). When the catastrophic oil spill swept along the shore, their waterproof insulating feathers became clogged with oil, preventing them from staying warm. Researchers decided to harness the insulating properties of wool by creating a knitting pattern and sending it out to the locals along with a plea to save the penguins! Before long floods of woolly jumpers came from all over the world which could then protect the birds until their feathers regained their natural condition. The wool acted as a natural insulator and was able to regulate their temperature even when wet! WARMTH AND BEDDING Conventional duvets that are often made from down, feather or polyester are all insulators and make the body hot, which
20 | www.yourlocalcrowd.co.uk
@CelticSus
is great when you first get into bed, but unlike wool bedding, do not release the heat as our temperature drops during deep sleep. When we slip into a deep sleep, our body temperature drops, and when conventional bedding traps heat, it causes us to wake up tossing and turning throughout the night. BAAVET BEDDING Baavet produce wool bedding in Wales using 100% British wool. Their products are breathable and hypo-allergenic and are ideal for people who get warm in the night or those who suffer from allergies and asthma. The insulating properties of the sheep wool help to regulate your body’s temperature which allows
for a more restful night’s sleep. They celebrate the talents of British people whose experience of wool goes back for generations and they are careful to source their wool from British farmers who they know personally. To make the bedding, they use the finest quality cambric cottons which are especially made by one of the oldest trading cotton merchants in Manchester. There are no harmful chemicals used and the wool isn’t bleached as it would destroy the important scales on the wool fibres. To finish, the Baavet’s are individually handcrafted under the ancient walls of Harlech Castle, to create a truly British product! If you would like to find out more about the Baavet’s we stock, please give us a call, email or check out our website at www.celticsustainables.co.uk
Read more from Celtic Sustainables at www. yourlocalcrowd.co.uk/articles
Florence Jackson
Health & Wellbeing
WHERE DO YOU STAND? The impacts of sitting for long periods
Many of us are aware of the importance of exercise to help keep us healthy and minimise risk of conditions such as Type II diabetes, hypertension etc., but there’s increasing evidence about the negative impacts of sitting – an ‘activity’ many of us do at least 7 hours a day in Wales ! Leanne Bird
@Bird_Sol_
ITTING, or being sedentary as it’s labeled, refers to times you are watching TV, driving, playing computer games, sitting in the office etc. Sedentary behaviours have been linked to heart disease, obesity and premature death. Extreme examples of this include a young lad who died of DVT following long bouts of up to 12 hours playing computer games . What’s more, a recent study has shown people have a higher risk if they sit for prolonged periods of time, regardless of whether they do exercise or not, and even if you are not overweight . The risk was higher for those who did little or no exercise, but this study demonstrates that doing regular exercise isn’t necessarily enough to counteract the impacts of sitting on our health. Sedentary behaviour can also lead to muscle imbalances and poor posture, which over time can lead to migraines, headaches, issues with the neck, upper and lower back and hips and reduced mobility. Considering other impacts associated with sitting activities such as effects on eye sight, repetitive strain injury and mental health issues, you can start to build a good picture of how sitting for prolonged periods can be bad for us. But, we can help counteract these impacts. As well as making sure we are getting regular moderate/intense exercise, having a good stretch and standing up at least every 30 minutes, getting a longer break every hour, standing while taking calls, have walking meetings, do ironing while watching TV and taking walks at
lunch time can all help. If you work at home, or your employer is on board, you could go as far as switching your office chair for a stability ball, getting a standing/sitdown desk or even a treadmill desk. Not only could you minimise your risks, improve your posture and lift your mood - you’ll also be burning more calories – a study done by the BBC found that standing burned an average 50 calories extra per hour, meaning standing for 3 hours of your working day, 5 days a week would burn the equivalent of 10 marathons extra over the course of a year ! So why not give it a go today, in fact, get
up right now! More details including tips, desk stretches and exercises can be found at www.exerciseyourfreedom.com/fit-tips . Looking for a fun and alternative form of fitness? Then why not take a look at the fitness article on page 7 or take a coastal walk, page 18.
Leanne Bird, Founder of BirdSol me@exerciseyourfreedom.com
Read more from BirdSol at www. yourlocalcrowd.co.uk/health
S
www.yourlocalcrowd.co.uk | 21
Beauty
JEFF SPENCER GAS SERVICES MID/WEST WALES
SPRING BEAUTY TIPS
0770 3446259
spencergasservices@btinternet.com
Nat Gas + LPG Servicing Houses & Static Caravans Jeffrey Spencer - Experienced Gas Engineer
sam@yourlocalcrowd.co.uk
@ylcrowd
LOSE THE FOUNDATION Rich creamy foundations are great for the winter, but now spring has arrived, lighten the load on your face and instead invest in a good CC Cream for the more natural look.
Offices in Crymych & Fishguard
A family run business established in 1974
USE A GOOD SERUM Again, during the colder winter months our skin needs a rich and nourishing moisturizer, but during the warmer months, our skin can become oily. A great way to combat this, along with the blackheads and spots is to hydrate the skin with a lighter serum instead. Quickly absorbed, leaving your skin with a soft glow.
www.jdjonesaccountants.com VAT • INCOME TAX & PAYE • GOING SELF EMPLOYED CONSTRUCTION INDUSTRY SCHEME
01239 831493
01348 873237
USE A GOOD PRIMER Essential for the warmer months to help your makeup last longer. EXFOLIATE Get rid of that dull dry winter skin with a good exfoliante. Be careful not to over exfoliate, you really only need to do this a couple of times a week to keep your skin gorgeous and glowing.
CANOLFAN CERIDWEN CENTRE
Holidays - Courses - Events - Weddings
BLOTTING SHEETS These little beauties make all the difference between dewy skin and greasy skin. A quick blot half way through the day rescues many faces. USE A GOOD MAKEUP REMOVER Remove every trace of make-up before bed, not only does this save your sheets but also your skin.
Image courtesy of Stock Images at FreeDigitalPhotos.net
WATERPROOF MAKE-UP With the weather warming up, well hopefully it will happen soon, none of us want to look sweaty and have our make-up slide off. Invest in some good waterproof makeup. For me waterproof mascara is a must.
SPRING HIGHLIGHTS Mothers Day Afternoon Teaparty & Boutique Craft Fair Sun, 26th March EXHIBITION
Exeter College students present
An Exhibition of Alternative Photographic Processes Thur, 30th March 6-8pm ps, rksho TS... VEN tions, Wo & More E R A ibi hts ls GUL ...Exh izza Nig re detai R RE o ,P m s L OU t r L h o A f g ni ite PLUS MIC webs Open isit our V
Drefelin, Drefach Felindre, Carms, SA44 5XE
01559 370517
www.ceridwencentre.co.uk
22 | www.yourlocalcrowd.co.uk
‘
Gardening
PREPARE YOUR GARDEN NOW... ... and reap the rewards in the summer
H
OPEFULLY by now your bulbs will be blooming, and Spring blossom will be enticing you into the garden. Your priority will most probably be to get on top of the weeds before they run riot, and to get on with sowing seeds for the rest of the year. To do list Spring is the time to get to grips with your borders. Weed and tidy them up, then mulch with manure or compost. It’s also a good time to lift and divide herbaceous perennials, and prune your roses. Cut back dogwood and willow for colourful interest next Winter.
‘‘
‘
Sow hardy annuals TOP TIPS outside and half hardy 1. Order summer annuals in a heated flowering bulbs & seeds propagator. Plant 2. Clear up flower beds summer & borders flowering bulbs, and, 3. Clean your green in the veg patch, onion house sets, 4. Sow seeds that shallots and early need a longer season potatoes can go in. 5. Eradicate garden You will need to pests now start cutting the grass 6. Install water as it starts to grow. After butts now the wet weather we’ve 7. Move deciduous experienced, it’s likely shrubs now that the grass will be 8. Fix fences, gates growing pretty enthusi- & trellises astically. Remember to 9. Clean gardening wait for dry days before tools getting the mower 10. Create a out. Any areas of lawn composting area that are bare can be over-seeded, and Spring is also a good time to feed your lawn and generally check it over. Moss can be dealt with effectively in Spring too. As the weather warms up, you can start to open vents on the greenhouse. As space becomes available inside your greenhouse, you can pot up cuttings taken from tender perennials, and take more cuttings from the largest plants if necessary to bulk up plant numbers. As the season progresses, weeding remains a priority. However, with the growing season well and truly underway you’ll start to see rewards from your efforts. As you move into April, make sure to keep on top of feeding hungry
AS THE SEASON GETS
UNDERWAY, YOU’LL START TO SEE THE
REWARDS
FROM YOUR EFFORTS
shrubs and roses and other plants that may need it. Tie in climbing and rambling roses, and watch out for late frosts! By May, you should find the herbaceous borders starting to come into their own. Take the opportunity to divide overcrowded clumps of daffodils and other spring flowering bulbs, and as the month draws to an end, plant out summer bedding. Looking for garden a centre? • Tefhedyn Garden Centre, Bridge Street, Newcastle Emlyn www.trefhedyn.co.uk • Penrallt Garden Centre, Moylegrove www.penralltnursery.co.uk • Farmyard Nurseries, Llandysul www. farmyardnurseries.co.uk • Tavernspite Garden Centre, Whitland www.capelweb.co.uk TavernspiteGardenCentre • Grandiflora Garden Centre, St Florence, Pembrokeshire www.grandiflora.co.uk • St Davids Plant and Garden Nursery, Haverfordwest www.stdavidsplants.co.uk
Read more articles at www. yourlocalcrowd.co.uk/articles
Spring – always welcome, and never more so than after the truly horrendous winter we’ve had here on the West Coast. Hopefully, with Winter now a distant memory, Spring brings with it more opportunities to get out into the garden and give it some TLC after the battering of the past few months. There’s plenty to be getting on with – here are our Spring gardening tips to keep you on track and your garden beautiful!
@ylcrowd
Image courtesy of Winnond at FreeDigitalPhotos.net
sam@yourlocalcrowd.co.uk
www.yourlocalcrowd.co.uk | 23
GERARDO NÚÑEZ QUARTET & CARMEN CORTÉS 7.30pm @Theatre Mwldan
Cardigan, Ceredigion
Cardigan, Ceredigion
MONDAY
TUESDAY
MARTYN WYNDHAM-READ/IRIS BISHOP
8pm @Aberystwyth Arts Centre Ceredigion
29
JON RICHARDSON: OLD MAN 8pm @Aberystwyth Arts Centre
FRIDAY
23
24
CARMARTHEN CARMARTHENSHIRE
THURSDAY
30
PHOTOGRAPHY EXHIBITION & PIZZA NIGHT 6-8pm @Ceridwen Centre
GERARDO NÚÑEZ QUARTET & CARMEN CORTÉS 7.30pm @Aberystwyth Arts Centre ABERYSTWYTH, CEREDIGION
FRIDAY
25
26
STITCHED VOICES @Aberystwyth Arts Centre
WITHYBUSH, PEMBROKESHIRE
LAKUTA 8:00 - 11:00 pm @Small World Theatre
4
THURSDAY
FRIDAY
SATURDAY
April1 – May24 STEPHEN BAILEY: Walking the dog exhibition @Aberystwyth Arts Centre
ALY BAIN & PHIL CUNNINGHAM 7.30pm @Theatre Mwldan
ASH DYKES: SURVIVING MADAGASCAR 7.30pm @Theatre Mwldan
SEAN MEO 7.30pm @Queens Hall
THE RETURN OF LIMEHOUSE LIZZIE 7.30pm @Queens Hall
NY METIdomeneo 4.55pm @Aberystwyth Arts Centre
10
JIVE CLASS (recurring) 7.30pm @Cardigan Guildhall Cardigan, Ceredigion
THE STONES ECHO 1.30pm @Queens Hall
ROMEO & JULIET 7.30pm @The Ffwrnes
NARBERTH, PEMBROKESHIIRE
24 | www.yourlocalcrowd.co.uk
12
CARMARTHEN, CARMARTHENSHIRE
NARBERTH, PEMBROKESHIIRE
THURSDAY
13
TRX FIT 3.30 – 4.30pm Mi Personal Fitness Coach Sheila Williams @The Shed Booking essentail
CARDIGAN, CEREDIGION
CINEMA
LIVE MUSIC
COMEDY
ENTERTAINMENT
11
WEDNESDAY
NARBERTH, PEMBROKESHIIRE
8
FRIDAY
14
EASTER BUNNY’S EGGS-ELLENT ADVENTURE 1.30pm @The Ffwrnes
CARMARTHENSHIRE
WELSH NATIONAL WEDDING FAYRE
11am - 4pm @The United Counties Showground
CARMARTHENSHIRE
SUNDAY
9
CAREW MARKET & CAR BOOT SALE (recurring) 8am - 3pm @Carew Airfield
ABERYSTWYTH, CEREDIGION
Carew Pembrokeshire
SATURDAY
SUNDAY
15
LIVE MUSIC
TUESDAY
Cardigan, Ceredigion
7
KIDS ENTERTAINMENT
MONDAY
Cardigan, Ceredigion
FITNESS 07812 106268
Cardigan, Ceredigion
THEATRE
LIVE MUSIC
ABERYSTWYTH, CEREDIGION
2
1
LLANDOVERY, CARMARTHESHIRE
6
SUNDAY
SATURDAY
WEDNESDAY
5
ABERYSTWYTH, CEREDIGION
APRIL...
TUESDAY
DREFELIN, CARMARTHENSHIRE
SUNDAY
WITHYBUSH MARKET & CAR BOOT SALE 9am @County Showground
MONDAY
ABERYSTWYTH, CEREDIGION
Llanelli CARMARTHENSHIRE
SATURDAY
31
LLANDOVERY OPEN AIR MARKET 9am–4.30pm. @Market Place
EVENT
ENTERTAINMENT
T.REXTASY 7.30pm @The Lyric
CARMARTHEN, CARMARTHENSHIRE
Cardigan, Ceredigion
KIDS ENTERTAINMENT
EXHIBITION
FOLKUS –
DREFELIN, CARMARTHENSHIRE
Cardigan, Ceredigion
3
FITNESS/DANCE
PILATES (recurring) 5:30 - 6:30pm @Small World Theatre
Booking essential
THURSDAY
WEDNESDAY
COMEDY
BOUNCE FIT (recurring) 6pm @Cardigan Guildhall
WEDDING FAYRE 11am -3pm @Llanelly House
WEDNESDAY
ABERYSTWYTH, CEREDIGION
28
FITNESS
FITNESS
27
GISELLE 7.30pm @The Ffwrnes
CARDIGAN, CEREDIGION
22
LIVE MUSIC
THEATRE
FITNESS
21
19
OPEN MIC NIGHT with Mezze style bar snacks 7.30pm @Ceridwen Centre
TRX FIT 3.30 – 4.30pm Mi Personal Fitness Coach Sheila Williams @The Shed
EXHIBITION
ASHTANGA YOGA (recurring) 6:30 - 7:30pm @Small World Theatre
18
SUNDAY
EVENT
TUESDAY
17
SATURDAY
MARKET & CAR BOOT
MONDAY
16
FRIDAY
THURSDAY
Cardigan, Ceredigion
Booking essential
12
THE FIRST HIPPO ON THE MOON 2.30pm @ Theatre Mwldan CARDIGAN, CEREDIGION
THEATRE
Cardigan, Ceredigion
FITNESS/DANCE
FITNESS/DANCE
Cardigan, Ceredigion
15
LUNCH BOX SAVOURY BAKES with Deli Delights 1.30 - 4.30pm @Cardigan Guildhall
CLAIRE JONES INTERNATIONAL HARP SCHOOL 2017 FINALE CONCERT @Theatre Mwldan CARDIGAN, CEREDIGION
16
MILFORD HAVEN CAR BOOT SALE 9am-1pm @ Pill Community Centre, Cellar Hill Milford Haven, Pembrokeshire
CAR BOOT SALE
BALLET EXERCISE (recurring) 10am @Cardigan Guildhall
14
11
CARDIGAN, CEREDIGION
BALLET/THEATRE
KIDS CREATIVE DANCE CLASS (recurring) 4:15 - 5:45 pm @Small World Theatre
TENBY, PEMBROKESHIRE
MARKET & CAR BOOT
JIVE CLASS (recurring) 7.30pm @Cardigan Guildhall
13
ABERYSTWYTH, CEREDIGION
LLANARTHNE HALL, CARMARHENSHIRE
LIVE MUSIC
WEDNESDAY
TENBY COUNTRY MARKET 9am– 12pm @St John’s Church Hall
EVENT
TUESDAY
10
PRODUCERS MARKET
MONDAY
FITNESS/DANCE
st dogmaels, pembrokeshire
9
SUNDAY
Got something to tell us about, for inclusion in the What’s On section? Send to info@yourlocalcrowd.co.uk marked “EVENT”
SOCKS DO SHAKESPEARE 7.45pm @Aberystwyth Arts Centre
8
SATURDAY KIDS ENTERTAINMENT
SIXY MINUTE DISCO EXERCISE CLASS 6-7pm @Llanarthne Hall 01558 685 389
7
WORKSHOP - 01239 810928
LOCAL PRODUCERS’ MARKET 9am– 1pm St Dogmaels Abbey Visitor Centre
FRIDAY
PRODUCERS MARKET
THURSDAY
DREFELIN, CARMARTHENSHIRE
20
Your Local Crowd cannot be held responsible for any changes, amends or cancellations of any listed event
WEDNESDAY
FITNESS 07812 106268
FITNESS
ADULT HULA HOOPING (recurring) 5.45pm @Ceridwen Centre Call Jess 07976 152357
TUESDAY
LIVE MUSIC
6
PRODUCERS MARKET
MONDAY
EXHIBITION/EVENT
MARCH...
FITNESS
WHATS ON
Whats On
BALLROOM CLASSES (recurring) 6.30-9.30pm @Cardigan Guildhall
PILATES (recurring) 5:30 - 6:30pm @Small World Theatre
9
COMEDY
NARBERTH, PEMBROKESHIRE
MilfordHaven Pembrokeshire
THURSDAY
FRIDAY
SATURDAY
SUNDAY
CERDDORFA WNO ORCHESTRA 8pm @Aberystwyth Arts Centre
BLACKADDER GOES FORTH 7.30pm @Theatre Mwldan
4
Llandeilo, Carmarthenshire
CAREW PEMBROKESHIRE
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TENBY COUNTRY MARKET 9am– 12pm. @St John’s Church Hall
NY MET-DER ROSENKAVALIER 5.30pm @Aberystwyth Arts Centre
DEAN FRIEDMAN 6.45pm @Queens Hall
BALLET THEATRE UK: ALICE IN WONDERLAND 7.30pm @Theatre Mwldan
TENBY, PEMBROKESHIRE
ABERYSTWYTH, CEREDIGION
NARBERTH, PEMBROKESHIRE
FRIDAY
SATURDAY
SUNDAY
FITNESS/DANCE
18
19
SALSA CLASSES (recurring) 7.30-9.30pm @Cardigan Guildhall
AQUA EXERCISE (recurring) 6 - 7pm @Cardigan Swimming Pool
ROY CHUBBY BROWN 7.15pm @Queens Hall
KETTLERCISE (recurring) 9.30-10.30am @Cardigan Swimming Pool
CARDIGAN, CEREDIGION
CARDIGAN, CEREDIGION
FRIDAY
SATURDAY
SUNDAY
ANDY PARSONS – PEAK BULLSH*T 7.30-pm @Aberystwyth Arts Centre
LADY MAISERY WITH SPECIAL GUEST JACK HARRIS 7.30pm @Theatre Mwldan
WEDNESDAY
THURSDAY
25
26
OUTDOOR TRAINING (recurring) 9.15 – 10.30am @Cardigan
REBOUND FITNESS CLASS 9.45Am @ Hangar 5 Trampoline Park
AFRICAN DANCING @ Newport Memorial Hall 12pm - 2pm 07769 568 248
VIVA NEIL DIAMOND 7.30pm @Theatre Mwldan
KHAMIRA 7.30pm @Aberystwyth Arts Centre
CARDIGAN, CEREDIGION
HAVERFORDWEST PEMBROKESHIRE
NEWPORT, PEMBROKESHIRE
ENTERTAINMENT
FITNESS
24
CARDIGAN, CEREDIGION
LIVE MUSIC
TUESDAY
23
21
NARBERTH, PEMBROKESHIIRE
MONDAY
22
20
OPEN DAY LEATHER COURSES BRITAIN Try traditional leatherwork 10am-4pm @SA66 7HX NEAR NARBERTH PEMBROKESHIRE
FITNESS
ENTERTAINMENT
FITNESS
CARDIGAN, CEREDIGION
14
CARDIGAN, CEREDIGION
NEWPORT MARKET 9am– 1pm Market Street, Newport
NEWPORT PEMBROKESHIRE
13
12
THURSDAY
17
CAREW MARKET & CAR BOOT SALE (recurring) 8am - 3pm @Carew Airfield
CARDIGAN, CEREDIGION
WEDNESDAY
16
LLANDEILO ANTIQUES FAIR @ The Civic Hall Llandeilo
7
ABERYSTWYTH, CEREDIGION
TUESDAY
15
6
5
MARKET & CAR BOOT SALE
CARDIGAN, CEREDIGION
MONDAY
FITNESS/DANCE
PRODUCERS MARKET
MANORBIER COUNTRY MARKET 10– 12pm @Jameston Community Hall
2017 Classic Motorbike Show 11am- 4pm @Milford Haven Marina
30
CARDIGAN, CEREDIGION
11
10
JAMESTON, PEMBROKESHIRE
FITNESS/DANCE
FITNESS
FITNESS
CARDIGAN, CEREDIGION
CARDIGAN, CEREDIGION
FITNESS
Your Local Crowd cannot be held responsible for any changes, amends or cancellations of any listed event
8
JAMIE SMITH’S MABON 7pm @Queens Hall
29
LIVE MUSIC
TAI CHI CLASSES 2.30pm @Cardigan Guildhall
WEDNESDAY
JONNY & THE BAPTISTS: EAT THE POOR 8:00 - 10:30 pm @Small World
28
MARKET & CAR BOOT
TUESDAY
PRODUCERS MARKET
MONDAY
HAVERFORDWEST PEMBROKESHIRE
SUNDAY
ABERYSTWYTH, CEREDIGION
27
ABERYSTWYTH, CEREDIGION
CAREW MARKET & CAR BOOT SALE (recurring) 8am - 3pm @Carew Airfield Carew Pembrokeshire
28
ENTERTAINMENT
St DogMaels, pembrokeshire
CARDIGAN, CEREDIGION
SATURDAY
ANTIQUES FAIR
REBOUND FITNESS CLASS 5.45pm @ Hangar 5 Trampoline Park
3
FRIDAY
CINEMA
LOCAL PRODUCERS’ MARKET 9am– 1pm. St Dogmaels Abbey Visitor Centre
2
Booking essential
23
CAREW MARKET & CAR BOOT SALE (recurring) 8am - 3pm @Carew Airfield CAREW, PEMBROKESHIRE
CARMARTHENSHIRE
COURSE - 01437 563110
WEDNESDAY
FITNESS
PRODUCERS MARKET
FITNESS 07812 106268
Booking essential
FITNESS/DANCE
TUESDAY
MONDAY
27
CARDIGAN, CEREDIGION
BORDERS @National Botanic Garden of Wales
22
21
COMEDY
MAY...
TRX FIT - BODY BLAST 3.30 – 4.30pm With Sheila Williams @The Shed
AQUA EXERCISE 6 - 7pm @Cardigan Swimming Pool
CARDIGAN, CEREDIGION
CARDIGAN, CEREDIGION
1
THE FURRYS 7.30pm @Theatre Mwldan
TRX FIT 3.30 – 4.30pm Mi Personal Fitness Coach Sheila Williams @The Shed
26
THEATRE
ENTERTAINMENT
FITNESS/DANCE
JIVE CLASS (recurring) 6pm @Cardigan Guildhall
THURSDAY
TENBY COUNTRY MARKET 9am– 12pm. @St John’s Church Hall
TENBY, PEMBROKESHIRE
PRODUCERS MARKET
25
24
WEDNESDAY
FITNESS
TUESDAY
LIVE ENTERTAINMENT
MONDAY
CARDIGAN, CEREDIGION
CARDIGAN, CEREDIGION
BALLET
CARDIGAN, CEREDIGION
FITNESS
CARDIGAN, CEREDIGION
20
19
WHATS ON
BALLET EXERCISE (recurring) 10am @Cardigan Guildhall
18
SUNDAY
CARDIGAN, CEREDIGION
Got something to tell us about, for inclusion in the What’s On section? Send to info@yourlocalcrowd.co.uk marked “EVENT”
SALSA CLASSES (recurring) 7.30-9.30pm @Cardigan Guildhall
17
SATURDAY MARKET & CAR BOOT
DON’T DRIBBLE ON THE DRAGON 2pm @Theatre Mwldan
FRIDAY
EVENT
THURSDAY
EXHIBITION
WEDNESDAY
LIVE MUSIC
TUESDAY
PRODUCERS MARKET
MONDAY
FITNESS/DANCE
KIDS ENTERTAINMENT
Whats On
www.yourlocalcrowd.co.uk | 25
Police News
DYFED-POWYS POLICE LAUNCHES CCTV Dyfed-Powys Police, supported by Police and Crime Commissioner Dafydd Llywelyn has begun the work to review and consider the plan for implementing new CCTV across the Force area.
Dyfed-Powys Police
26 | www.yourlocalcrowd.co.uk
Health Board, Natural Resources Wales, Fire Service and Dyfed-Powys Police have met to give consideration to what would be the most effective CCTV infrastructure, based on the information held by all agencies. T/Assistant Chief Constable Pam Kelly said: “We are working together as a team, considering where the highest risk and demand is within the County and we will follow this same approach of talking and sharing information together as we roll this model out across the counties. “CCTV cameras are of a much better quality compared to those that were utilised many years ago, therefore, there is a strong likelihood that there will be a reduction in the number of cameras utilised, without compromising on the level of coverage we can achieve. “The cameras will be placed in areas where our communities encounter the most problems and will help in making sure that vulnerable people and our wider community are kept safe.” Read more fromDyfed - Powys Police at www. yourlocalcrowd.co.uk/articles
Image courtesy of khunaspix at FreeDigitalPhotos.net
This work is beginning in Carmarthenshire, with a model soon to follow across the four counties we serve. Police and Crime Commissioner Dafydd Llywelyn, pictured, said: “I am delighted that one of my key priorities for delivery is underway and I look forward to the force-wide review of CCTV across all counties being progressed. “I do not intend to simply switch the old cameras back on, but instead look to see which areas will most benefit from CCTV. Communities and their focal points have changed since old infrastructures were put in place – we need to ensure that the cameras are in the places they should be in, according to today’s needs. “We will roll this out gradually across the counties and ensure we make the most of our learning as we go - key partners working together to get this right now, will keep people safe for years to come.” Representatives from Carmarthenshire County Council, Carmarthen and Ammanford Town Councils, Hywel Dda
@DyfedPowys
Health
5 WAYS TO TREAT YOUR TEETH THIS LENT You may think of Lent as a time of deprivation, Whatever you’re planning to give up – chocolate, alcohol – it’s usually something that’s part of your normal routine. Otherwise, giving it up wouldn’t mean much. And the thought of 40 long days without whatever it is can seem a little daunting to say the least. So why not turn it all on its head and think of the benefits that can come from giving something up for Lent – not least for your teeth!
Pembrokeshire Dental Centre
Here are five things you could give up for Lent, and boost your oral health at the same time! Chocolate Dark chocolate contains antioxidants that can prevent the growth of some acid producing bacteria, but most of the chocolate we eat is full of sugar and cocoa butter – calorific and bad for our teeth. Chocolate can also stain your teeth – and although dark chocolate has some benefits, it can cause darker stains. Smoking Smoking causes huge issues for your teeth and overall oral health, not to mention the other serious health risks linked to cigarettes and tobacco. You’ll not only feel better from not smoking (and have more money in your pocket) but you’ll reduce the risk of bad breath, tartar and plaque build up, gum disease and tooth discoloration. Sugar & Sweets We all eat too much sugar – and research is starting to suggest that sugar – rather than fat – is public enemy number 1 when it comes to our health. It’s certainly true for our teeth. Sugar and sweets encourages acid-producing bacteria, attacking tooth enamel and causing all sorts of problems for teeth and gums. Give up sugar and
@PembsDental
give your mouth a chance to repair some of the damage that may already be there. And make sure you keep your regular dental check ups to spot any problems early on! Alcohol You may only just have come out of a dry January, but that’s no reason not to cut out the booze for another 40 days. The dehydrating effects of alcohol are damaging for your oral health, as is the acid in some drinks and sugar in others. Too much alcohol increases your chances of high levels of plaque and tooth loss – so perhaps giving up alcohol for Lent isn’t such a bad thing after all. Meat The problem with meat is that the fibres can easily get stuck between teeth. Leftover food encourages bacteria to grow which has a knock on negative effect on our oral health. Many meat products also contain sugar as a preservative. If you needed another reason to give up meat for Lent, this could be it! Focussing on the positive aspects of giving something up for Lent should hopefully help you to succeed – and you’ll have a healthier mouth and brighter smile because of it! If you have any questions about your oral health or would like to book an appointment, please give us a call on 01239 820083
SUBSCRIBE TO RECEIVE YOUR FREE MONTHLY DIGITAL MAGAZINE www. yourlocalcrowd.co.uk/subscribe www.yourlocalcrowd.co.uk | 27
Help us Help usput MS on the onmap put MS Help us. the map Text HOPE to 70099 to donate £5 to our groundbreaking research, or visit www.mssociety.org.uk
We are a charitable organisation aiming to relieve the effects poverty for are individuals and families within Pembrokeshire. We a charitable organisation
aiming relieve effects of Yourtohelp is the invaluable. poverty for individuals and families Donations of non-perishable foods, clothingwithin and Pembrokeshire small household items are always welcome. Thank you.
Your help is invaluable. http://patchcharity.org.uk We know that multiple sclerosis (MS) is a potentially devastating condition of the nervous system. We know it’s most often diagnosed in people’s 20s and 30s. We know some have mild symptoms, others are severely disabled.
tracy@patchcharity.org.uk Donations of non-perishable
01646 699275 foods, clothing and small houshold items are always welcome. Thank you But there is still so much we need to know to find a cure.
Texts cost £5 plus standard network text rate. The MS Society receives at least £5. We may use your number in future. If you’d prefer we don’t contact you, add OUT after the keyword when making your donation or at a later date text OUT to 70099
We know that multiple sclerosis is a potentially We know that multiple sclerosis (MS) is a(MS)potentially devastating condition of the nervous system. We know it’s most often diagnosed in people’s 20s and 30s. We know devastating condition of the nervous system. Wedisabled. know it’s most some have mild symptoms, others are severely But there is still so much we need We to knowknow to find a cure. often diagnosed in people’s 20s and 30s. some have Help us. Text HOPE to 70099 to donate £5 to our mild symptoms, others are severely disabled. But there is still so groundbreaking research, or visit www.mssociety.org.uk. much we need to know to find a cure.
Multiple Sclerosis Society. Registered charity nos. 1139257 / SC041990. Registered as a limited company in England and Wales 07451571.
Texts cost £5 plus standard network text rate. The MS Society receives at least £5. We may use your number in future. If you’d prefer we don’t contact you, add OUT after the keyword when making your donation or at a later date text OUT to 70099 Multiple Sclerosis Society. Registered charity nos. 1139257 / SC041990. Registered as a limited company in England and Wales 07451571.
Together we can put MS on the map.
Together we can put MS on the map Texts cost £5 plus standard network text rate. The MS Society recieves at least £5. We may use your number in the future. If you’d prefer we don’t contact you, add OUT after the keyword when making your donation or at a later date text OUT to 70099. Multiple Sclerosis Society. Registered charity nos.1139257 / SC041990. Registered as a limited company in England and Wales 07451571
www.exerciseyourfreedom.com Suffering aches and pains? Recovering from an injury? Looking to lose weight or get fitter? Suffering from stress, anxiety or depression?
BirdSol’s Life Transformation and Rehabilitation Services including fitness classes, yoga, personal training, sports massage and paddleboard what you are looking for. activities are just
Contact us now to find out more:
info@exerciseyourfreedom.com 07876 754645 birdsolfitness
Help us. Text HOPE to 70099 to donate £5 to our groundbreaking research, or visit www.mssociety.org.uk.
Together we can put MS on the map.
http://patchcharity.org.uk tracy@patch.org.uk 01646 699275
24 Hour Helpline
01970 625 585
We support anyone affected by Domestic Abuse •Emergency Refuge Accomodation • Floating Support • Outreach •Children & Young Peoples Services
Text WWWA01 £2 to 70070 to donate In an emergency, if you or any of your family are in danger, call 999
Enabling families to live safely, free from domestic abuse