YOUR LOCAL CROWD LOCAL CROWD NOVEMBER 2016
Promoting and supporting local business in print & online
DIGITAL MAGAZINE
REMEMBER, REMEMBER THE FIFTH OF NOVEMBER...
PLUS PLUS your regular guides, reviews, green advice & much more....
Images ©FreeDigitalPhotos.net
INSIDE Some fun facts on the annual festivities Pages 6 & 7
To advertise simply visit www.yourlocalcrowd.co.uk or call 01239 640210 / 07805 343141
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 2 YOUR LOCAL CROWD
www.yourlocalcrowd.co.uk
Some sample pages
Essential Numbers Police/Fire/Ambulance.....................999 Electricity Police: Non emergency....................101 Western Power Distribution .......................................0800 052 0400 Crimestoppers crimestoppers-uk.org.......0800 555111 Gas British Gas .....................0800 048 0202 Fire & Rescue National Gas Emergency Service Mid & West Wales Fire & Rescue Services: mawwfire.gov.uk .........................................0800 111 999 0370 60 60 699 Water
Coastguard
Dwr Cymru Welsh Water MRCC Milford Haven, Carmarthen Water.............................0800 052 0130 to Friog...........................01646 690909 Sewerage...................... 0800 085 3968 NHS Direct........................................111 www.nhsdirect.nhs.uk Official Web site for the NHS 24 hour telephone helpline, NHS Direct. Information about health problems. How to keep healthy. Advice on when to call for help. Environment Agency Floodline .......0345 988 1188 or 0845 988 1188 www.environment-agency.gov.uk
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
WANTED CLASSIC & PRESTIGE CARS PRE 60’S, 70’S, 80’S & 90’S JAGUAR, TRIUMPH, FORD, MERCEDES, BMW, JAPANESE & OTHER MODELS
ANY CONDITION BOUGHT FOR CASH
07816 333123 Image ©Dan. www.freedigitalphotos.net
......................................0808 80 10 800 Hafan Cymru: Domestic Abuse, preventing abuse & promoting independence of women, men & children ......................... 01267 225555 Carers Direct....................0300 1231053 Cruse Ceredigion............01239 621141 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
Brooks Electrical Services All electrical work undertaken
colinbrooks33@btinternet.com www.brooks-electrical-services.co.uk
Trewylan, Sarnau, Llandysul Ceredigion, SA44 6QY
ADVERTISE HERE FOR JUST
£70 A YEAR
Teii i i e T i i e T i i Teii Te Teii TeiiEmbroidery ii Tei e T i i e T i i e T Teii615030 Teii Teii01239 Teii Te i i e T i i e T i i Teii Teii Te Teii Teii Teii Teii Brodwaith
Teifi
4 Cornel Pendre, Cardigan. SA43 1JL anne@teifiembroidery.co.uk
• Print • Embroidery • Promotions • Schoolwear Sports Clubs • Corporate • Workwear Souvenirs • Gifts • Wedding Accessories
Car, Agricultural & Commercial Batteries, Mobile Car Fitting Out of Hours Callouts
Tel: 01239 612814 Mob: 0776 5034705 Brooklyn Garage, Castle Street, Cardigan, SA43 3AE
Gwasanathau Garej
JT’s Garage Services
Stockist and Supplier of Budget, Mid range & Premium Tyres also Batteries & Exhausts
01239 621139
Servicing & Repairs, MOT Test Preparation Specialist in Auto Electrics & Diagnostics
01437 891290
07586 329256
www.cleanandsealpembs.co.uk Patio & Driveway Refurbishment Specialists Professional Gutter & Building Cleaning High Reach, High Tech Equipment
Kevin Davies (Llandysul) Ltd
FOR DISCOUNT QUOTE YLC3
Installation, Annual Servicing & Repairs of all Solid Fuel & Oil Appliances FREE Oil Tank Surveys Installation of Oil Tanks Installation of Woodburning Stoves
01559 362012
07971 498955
£70
Engineer with over 25 years experience
01239 62113 9 BUSINESS CONTACTS
ADVERTISE HERE FOR JUST A family run business established in 1974
July 2016
A YEAR
Offices in Crymych & Fishguard
www.jdjonesaccountants.com VAT • INCOME TAX & PAYE • GOING SELF EMPLOYED CONSTRUCTION INDUSTRY SCHEME
01239 831493
All aspects of interior & exterior decorating. Ceredigion and Pembrokeshire info@darbydecorating.co.uk
01239 615 103
07974 008379
01348 873237
BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS
BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS
BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS
BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS CONTACTS BUSINESS 4
YOUR LOCAL CROWD
www.yourlocalcrowd.co.uk
Editors Letter
Find us on Facebook @ylcrowd
Welcome.... To this Winter edition of Your Local Crowd.... From the inception of Your Local Crowd, over two years ago, I was never really sure how this magazine would be received, but as we head into our third year of production, we’ve achieved far more than I ever expected. We’ve won awards, seen steady growth and are now backed by many brilliant contributors who bring you all the very best when it comes to living in West Wales, not to mention building valued and trusted relationships with many local businesses throughout the three counties. But what I’m most thrilled about is our one shared passion... to support & promote local.
ISSUE CONTRIBUTORS
As the nights draw in and we leave the blaze of autumn colour behind us, we have Christmas and the New Year to look forward to. So in this issue we give you some practical advice on how to stay safe around fireworks and some safety tips on driving during the winter months.
BirdSol Fitness, Nutrition & Wellbeing www.exerciseyourfreedom.com
Not forgetting our team of committed contributors, who offer all manner of advice as we head into the winter months, from how to get the most from your woodburner - Celtic Sustainables, Keeping the kids entertained by chasing nature - Kelly Robinson, childrens author an blogger and have you ever thought of trying a meat free diet - Leanne from Birdsol Nutrition and Fitness offers some advice.
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, recipes, what’s on and not forgetting, our directory of local businesses.
Dyfed - Powys Police www.dyfed-pwys.police.uk Celtic Sustainables www.celticsustainables.co.uk Ashmole & Co www.ashmole.co.uk
Kelly Robinson Childrens Author & Blogger www.naturemumblog.co.uk 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, please get in touch.
SAM JONES | EDITOR | 01239 460210 sam@yourlocalcrowd.co.uk
FREELANCE GRAPHIC DESIGNER
www.uk.linkedin.com/in/samjones71 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.
More information at www. yourlocalcrowd.co.uk
Your Local Crowd also offer a design service should you need any leaflets, booklets or magazines put together - feel free to get in touch!
www.yourlocalcrowd.co.uk YOUR LOCAL CROWD 5
Fireworks Guide
REMEMBER REMEMBER THE
An annual celebration on November 5 for more than 400 years following the Gunpo Parliament and kill King James I. Today a night of fun and fantastic firework dsiplay behind the event. 1. The word for firework in Japanese, ‘hanabi’, means ‘fire-flower’ 2. Three sparklers burning together generate the same heat as a blow-torch. 3. Did you know the only place in the UK that does not celebrate Guy Fawkes Night is St. Peter’s School in York. This is where Guy Fawkes went to school as a boy and they celebrate the day in respect for their former pupil. 4. Fireworks were invented by a Chinese cook, during the 10th century - who accidentally discovered how to make explosive black powder - the early origin of gunpowder. He accidentally mixed three common kitchen ingredients - a salt substitute used in the curing of meat, sulphur and charcoal and set light to the concoction resulting in colourful flames. By placing the powder into the hollow of a bamboo stick, noticed when burned, there was tremendous explosion! 5. It’s been calculated that the 2,500kg of gunpowder Fawkes hid would have wreaked damage almost 500 metres from the centre of the explosion. 6. Guy Fawkes is not believed to be the main conspirator in the Gunpowder Plot. However he had important role to play. Had he not been caught whilst
6 YOUR LOCAL CROWD
www.yourlocalcrowd.co.uk
guarding the gunpowder beneath the Houses of Parliament, he would have been charged with lighting it. 7. Chinese crackers, as they are known, are still used in China today to celebrate weddings, births and religious festivals - and to scare away evil spirits! 8. The world’s largest single firework was set off at a festival in Japan in 1988. The shell weighed over half a tonne and the burst was over a kilometre across. 9. Fireworks were used for centuries in ancient Indian and Thai religious ceremonies. Some of the rockets were 8-10 feet long and were attached to bamboo sticks that were 40 feet high. 10. Fireworks came to Europe in the 14th century after being produced produced by the Italians. It is recorder that Florence had the first display. In England fireworks were first used at the wedding of King Henry VII in 1486. 11. Dummies have been burned on bonfires since the 13th century, before the gunpowder plot, initially
E FIFTH OF NOVEMBER...
owder Plot of 1605, when 13 conspirators planned to blow up ys. Here are some facts you may or may not know about ht ehistory
12. It is believed that the word ‘guy’ actually comes from the name Guy Fawkes. However, it originally meant “an ugly, repulsive person” but over the years it has become associated with Guy Fawkes himself. 13. It’s unclear where the word ‘bonfire’ is derived from but one suggestion is from ‘bonefire’, which comes from a time when witches were burned instead of being buried in holy ground. 14. To this day the Houses of Parliament are still searched before every state opening1928. To ensure no such attempt is made on Parliament again. 15. Throwing a firework in a street or public place is a criminal offence, with a maximum fine of 5000 pounds.
FIREWORK SAFETY • Never play with fireworks They are explosives and can hurt you. • Only adults should light or hold fireworks. • When you are watching fireworks stand well back. • Never go near a firework that has been lit. Even if it hasn’t gone off, it could still explode. • Fireworks will frighten your pets, so keep your petsa safely indoors. • If you are given a sparkler: Always wear gloves. Hold it at arm’s length. When your sparkler goes out, DON’T TOUCH IT. It could still burn you, so put it in a bucket of water.
www.yourlocalcrowd.co.uk
YOUR LOCAL CROWD 7
©FreeDigitalPhotos.net . “Halloween”
to drive away evil spirits. But following the capture of Guy Fawkes in 1605, the focus of the sacrifices switched to Guy Fawkes’ treason.
Police News
Protect Your Heating Oil
Dyfed Powys Police are reminding homeowners to protect their heating oil supplies to prevent any theft from storage tanks.
H
OMEOWNERS can take a few simple steps to prevent being a victim of theft. Theft of heating oil can have a big effect on victims, not only the loss of the oil itself but also the stress and cost of a boiler breakdown if there’s no oil in the tank. Taking these measures will help make life more difficult for would-be-thieves and also ensures your tank stays topped-up. Top tips for preventing the theft of fuel and oil: • Be aware of your oil levels and
check frequently • Where possible keep your levels low and the same when refilling • Speak to your supplier with regards to a more frequent but smaller delivery • If you have a plastic tank, consider erecting fencing around the tank with one end hinged and locked for filling purposes. The fencing should be fixed to solid posts and should be set off the tank approximately 12 inches on all sides. The same should be fixed to
the top as well • If you have a steel tank, then fit a quality anti-cut close-shackled padlock • If you have outside security lighting, then please ensure that the system works and that the light sensors have been adjusted correctly to detect movement. If anyone is aware of persons going out with drums and pipes to steal fuel, or sees anything suspicious please contact us on 101 or give Crime Stoppers a call anonymously on 0800 555 111. Read more from Dyfed-Powys Police at www. yourlocalcrowd.co.uk
Design, co-ordination and project management of interiors for residential, business and tourism
07710 273211
info@janeyeversinteriors.co.uk www.janeyeversinteriors.co.uk 1 Gower View, Tenby, Pembrokeshire SA70 8RB
PRACTICAL ADVICE FOR DRIVERS DURING THE WINTER MONTHS Dyfed Powys Police are reminding motorists to take care on the roads in frosty and wintery conditions.
Tips for driving in icy conditions • Slow down, steer gently and avoid braking or acceleration • Leave a bigger gap between you and the car in front • If you skid, do not brake harshly, • If you travel across black ice and the steering feels light, don’t brake, just ease off the accelerator Ensure your vehicle is prepared; • Antifreeze – check coolant level regularly and, if required, top-up with a mixture of the correct type of antifreeze. • Battery – the most common cause of winter breakdowns. A battery more than five years old may struggle in the cold - get it checked and replaced if necessary to avoid the inconvenience of an unplanned failure. • Fuel – keep at least a quarter of a tank in case of unexpected delay. • Lights – check and clean all lights regularly to make sure you can see and be seen clearly. • Carry spare bulbs. • Tyres – should have at least 3mm of tread for winter
motoring. Consider winter tyres for improved safety. Check pressures at least every fortnight. • Windscreen – reduce dazzle from the low sun by keeping the screen clean inside and out. • Screen wash – use a 50% mix of a good quality screen wash to reduce the chance of freezing in frosty weather. • Locks and door seals – stop doors freezing shut with a thin coat of polish or Vaseline on rubber door seals. A squirt of water dispersant (WD-40) in locks will help stop them freezing. Winter emergency kit – it is worth keeping these items in your vehicle • Blanket, rug or sleeping bag • Shovel • Bits of carpet or thick cardboard to place under driven wheels to help regain traction on ice or snow • Salt, sand or cat litter – to help clear snow and ice • Reflective jacket(s) • Ice scraper and de-icer • Torch and batteries • Tow rope • Snow chains (if you live in a remote or rural area) • Battery jump leads • Bottled water • Snacks – chocolate or cereal bars • Extra screen wash When bad weather is forecast • Warm winter coat, scarf, hat, gloves and warm clothes • Waterproofs • Sturdy boots • Flask of hot drink Motorists please use your common sense – drive safely and sensibly and be courteous and thoughtful to your fellow road users.
Snow Tracks ©Simon Howden.FreeDigitalPhotos.net
O
FFICERS are urging motorists to adjust their driving to the conditions by leaving plenty of time for journeys, leaving a sensible gap between them and the vehicle in front and reducing their speed. It’s important that vehicles are fit and safe to be driven when driving conditions are challenging, all tyres should be correctly inflated and have sufficient tread, and all lights should be working. On frosty mornings, ensure that the windscreen is properly defrosted / demisted, otherwise visibility can be severely impaired, putting the driver, passengers and other road users in danger. The below are useful tips for driving in Autumn / Winter conditions:
9
FOLLOW THE MONTHLY BLOG FROM DYFED-POWYS POLICE: www.bit.ly/ylcpolice1
Pembrokeshire DentalCentre
Ten tips... A
PPARENTLY, one in 4 of us is scared of visiting the dentist. Really scared. So scared in fact that they simply won’t go, and in many cases, won’t take their children either. And it’s a real issue, because your routine dental check ups are a vital part of maintaining your oral health and making sure your teeth, gums and mouth stay healthy. Whether you’re scared of the dentist as the result of a bad experience in the past, or for some other reason (and you may not really be sure why you don’t like going to the dentist) here are 10 tips to help you get over your fear of the dentist, and get that check up booked. Ask for advice – your family and friends will be a good source of advice about the local dentists. Ask where they go and talk to them about their experiences at these dental practices. Pay a visit – Draw up a list of practices in the area based on recommendations and your own research and ask to pay them a visit to look around and talk to the dentist. Talk to them about your anxiety and see how they respond. Register – Once you’ve chosen a dental practice where
10 YOUR LOCAL CROWD
Image courtesy of David Castillo Dominici at FreeDigitalPhotos.net
... to help you get over the fear of the dentist you will feel comfortable, register. It’s a straightforward first step and will help you feel more comfortable. Take it all one step at a time. Your initial check up – Once you’ve registered, book a check
up. This is a simple appointment, no injections or drills to worry about. It’s a great first step. The early bird…- doesn’t have so much time to worry. Book yourself in as early in the day as you can. Take support – take a friend or relative along with you to the check up for support Agree a ‘stop signal’ – You’ll probably never need to use it, but agreeing a signal you can make to tell the dentist you want him or her to stop treatment will help you feel more in control. Step by Step – If the first check up indicates that you need more treatment, build up gradually. Book a clean and
www.yourlocalcrowd.co.uk
polish to help you get used to more invasive procedures. Relaxation – If you can find a relaxation technique that helps you relax, then that’s great. There are a number of relaxation techniques you can learn, so find out what suits you. Music – can help you block out what’s happening when the treatment is underway. Take a personal stereo or MP3 player and headphones with you. The staff at Pembrokeshire Dental Centre are all ready to support you if you feel anxious (or worse) about coming to the dentist. Even if you haven’t been for a while, we’ll talk to you about your fears and do as much as we can to put you at ease!
Go Green How to save money on wood stove heating There is nothing that quite beats an open fire for warmth and romance, unless of course you have thrifty mind or are cost conscious. For the frugal amongst us, the mood can be somewhat dampened by the thoughts of whether it’s the most efficient way to heat the room!
L
IGHTING a fire in a wood stove is a thrifty way to keep the romance and improve the fuel efficiency. However, if you stoke up the fire and let it roar you are in danger of burning too much fuel too quickly (and sending flames up the chimney – not good). If the temperature is too low you will produce a lot of polluting black smoke and will not be combusting the wood efficiently. Instead the unburned gasses are likely to condensate on the inside of the flue and form creosote (a flammable substance and therefore a safety concern). The very first thing to know about the wood you burn is that you need to make sure you are burning dry wood. You need a moisture level of about 20% or lower. A great way to check the water level in your wood is to get a moisture meter. Another way is to find a good wood supplier selling seasoned wood. In the UK there is an assurance scheme for wood fuels at Woodsure. If you have green timber and want to season it yourself you’ll need to give your logs at least one summer to dry and two is even better! How do you know if you are burn-
ing the wood at the optimum rate? One way of finding out if you are burning wood too fast or too slowly is the temperature of the stove. Unlike Rayburns or Agas, many wood stoves don’t come with inbuilt thermometers however it’s easy to buy a wood stove thermometer that attaches to the outside of your metal stove via a magnet on the back. The ideal operating efficiency is between 200oC and 350oC (400 oF and 650oF). The high temperature thermometer we stock here at Celtic Sustainables has a simple dial which shows you when you are in the optimal range. Our Morag recently purchased one for her wood stove. “I suspected we were going through our wood supply a bit too quickly but it’s so difficult to know whether you are burning the wood at too high a temperature especially when it is cold outside and the temptation is to stoke the fire. I purchased a
wood stove thermometer and now it’s clear to see if we are burning the wood efficiently or not. The dial is easy to keep an eye on even from a distance. We adjust the air flow and wood levels depending on what the thermometer indicates. Already I’ve noticed our wood supply is not going down as quickly.” The high temperature wood stove thermometer we stock at Celtic Sustainables has a metal coil at the back that, when heated from being on your wood burning stove, the metal expands and moves the dial on the front. Simple! No liquids and nothing really that can break! The magnet will hold on steel up to temperatures of up to 425oC (800oF). To find out more about products that are great for you, your home and the environment pop into our shop and showroom at Celtic Sustainables, Unit 9, Parc Teifi, Cardigan, SA 43 1EW or go online at www.celticsustainables.co.uk. You can also get in touch by email at info@ celticsustainables.co.uk or by phone on 01239 623506.
Read more from Celtic Sustainables at www. yourlocalcrowd.co.uk www.yourlocalcrowd.co.uk
YOUR LOCAL CROWD 11
‘‘
Your Voice
Your business recommendations... • Debbie’s Jewellers & Giftware in Newcastle Emlyn - really unusal and interesting gifts, great value for money and fantastic customer service! A must visit Maria Rowland • I recommend Cardigan Castles 1176 restaurant for their friendly staff and yummy Sunday roasts Philippa Noble • For a lovely coffee and very friendly staff who take care of everybody what ever age Finch Square Cafe Enid Davies • I would like to recommend Food For Thought in Cardigan. Lovely food and great service Bethan James • I recommend Bump to Baby the only place we have in our area which sells children’s clothing starting from premature upwards and they are also the only place that sell maternity clothing here. They provide one of the only free baby changing units in Cardigan and the staff are lovely xx Kirsty Evans • Can’t beat The Riverside Cafe and their Health Food Shop in
Newcastle Emlyn for lush vegetarian and vegan food n stuff :-) Alex Francis • I recommend Glandwr community shop, run by volunteers, a small shop providing a rural area with essentials Linda James • Would like to recommend The Corran, had a birthday celebration lunch recently Beryl Davies
Join the debate and let us know your favourite local business on www.bit.ly/ylcRecommend • I’d recommend Haven Insurance Brokers Limited as they are local, and make sure the insurance will protect you Angus Findlay • I recommend Coast Aquatics Haverfordwest. Great service every time Owen Hembury • I recommend The Spotty Zebra for her beautiful jewellery & the fabulous range of local crafts available from her shop in the Aberaeron Craft centre Ann Burns
• I recommend the Georges in Haverfordwest due to their delicious vegan food and excellent customer service Helen Bartlett • I recommend Nuclear Ape Design for making high quality websites. Professional, knowledgeable and a friendly face to get the job done. www.nuclear-ape.com Hayley Huntley
‘
• I recommend the local butchers in Fishguard and Newport who do amazing deals on fab fresh meat Natalie Milky Morris
• I recommend ‘ Elements of Pembrokeshire’ in Saundersfoot, a lovely shop selling crafts made locally - well worth a visit. Gwenllian Head • Penrallt Garden Centre, a great choice of things for the garden and lovely little cafe. Llinos Bowen
• The Castle Cafe & Cellar Bar, Quay Street, Cardigan SA43 1HU. It`s a very friendly little Cafe during the day serving food at very reasonable prices and a fantastic evening venue with fabulous LIVE music, LIVE poetry evenings and Acoustic evenings. The staff are amazingly friendly and a mine of information on what to see and do locally for tourists who stop by. It has become a sort of home from home for many and you can`t get a better recommendation than that! The owner is a very genial guy and great fun. The whole place is quirky and welcoming. I love it. Janice Holden
The Results for the Hammet House Reader Offer
The main prize of a 3 course meal for 2 went to Florence Jackson.
The £20 gift voucher winners were: Stuart Dunlop, Gillian Chilton, Sue Dearing, Peta-jane Vines, Nigel Purches ,Elaine Harries, Susan Williams, Morag Embleton, Rose Stonebridge, Stella Thomas ,Pandora Lloyd Harvey, Jane Rees-Baynes, Wendy Giffiths, Kim Lawton.
12 YOUR LOCAL CROWD
www.yourlocalcrowd.co.uk
Health & Wellbeing
Fancy a meat free day?
7 foods you may be surprised are rich in protein
WORDS Leanne Bird BirdSol Fitness Nutrition | Adventure | Well-being
E
ATING mainly plant based whole foods I’m often asked where I get my protein. People are often surprised when I reel off a whole list of sources! If you have thought about adding some variety to your protein sources but don’t know where to start, then this should help give you some ideas to begin your journey to a healthy varied diet. What are proteins? There are three essential chemicals called ‘macro-nutrients’ that we need to eat in large quantities to function – Carbohydrates, Fat and Protein. Proteins contain essential building blocks (called amino acids), which are critical for a healthy functioning body, not just nice shiny hair! There are 20 different amino acids, 8 of which our bodies cannot produce and therefore we need to consume them in our diet. Some protein sources are ‘complete’ and contain all 8 amino acids. Others however do not contain the full compliment and need to be consumed from more than one source. This is particularly important to note if you are vegetarian/vegan. How much protein do we need? Depending on where you look (and what diet is in fashion!), there is varying advice on the proportion of protein required in your diet. The British Nutrition Foundation now recommends the consumption of
0.75g of protein per kg of body weight per day[1] (dependent on age and activity levels). This equates to around 10-15% of your calorie intake per day (along with 50-55% carbohydrate and 25-30% fat). It is not advised to consume more than the recommended amount for your age, weight and activity levels, as there is rising evidence to suggest that too much protein can lead to negative impacts on health. Where do you get protein from? It’s not just about quantity its quality too – it is recommended you get your protein from a variety of sources, to reduce the amount of saturated fat and cholesterol and increase the variety of vitamins and minerals. Meat, fish and animal-derived products (e.g. milk) may be the first sources you may think of, but did you know there are many plant-based sources too? Here are 7 ideas to get you started! Beans: Soybeans are top trumps with 36g of protein per 100g, this is more than the equivalent amount of beef or chicken! All other beans are
around 21g per 100g so you can pick and choose as you like. Brilliant as an alternative to beef in a chilli. Nuts: Brazil and peanuts are up there with 26g per 100g, with the other nuts not far behind at 21g. Great for snacking, careful though as nuts are high in fat (good fat) so keep the portions small. Lentils: At 9g per 100g, lentils can happily ‘beef’ up your stew/curry or why not make a lentil burger? Chickpeas: I love chickpeas, so versatile! At 21g per 100g they can be made into hummus, a healthy alternative to spread, or be the star of the show in a curry. Quinoa: Quinoa is a complete protein containing all the essential amino acids, it also has almost 50% more protein than brown rice! Seeds: Seeds e.g. pumpkin and chia are an excellent source of protein at around 17-18g, and an alternative source of omega-6. Hemp seeds trump the lot with nearly 37g of protein per 100g. Sprinkle on your cereal in the morning or have as a snack. Spinach: Spinach has one of the lowest levels on this list (just 2.9g) but are a great compliment to some of the other incomplete proteins to ensure you are getting all 8 amino acids. Spinach is also an excellent source of a wide variety of vitamin and minerals…what a superfood! For more information, including recipes and ideas of which proteins to mix and match, visit www. exerciseyourfreed.com/fit-tips
www.yourlocalcrowd.co.uk YOUR LOCAL CROWD 13
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, within Pembrokeshire clothing and 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
A.R.C.
Animal Rescue Cymru registered charity 1146676
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
Helping unwanted animals find loving homes
0845 475 5958
DONATIONS: Text ARCS12 £2/£5/£10 to 70070 (eg. ARCS12 £5) rehoming@animalrescuecymru.co.uk www.animalrescuecymru.co.uk
•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