Essentials Mag August 2019 Garden Village/Borras/Acton

August 2019

Your monthly insight into local living

MAG

essentials a Wrexham Football Club Family Ticket see inside for details

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Welcome... to your latest edition of EssentialsMAG In my role as Editor I get to meet so many interesting people from all walks of life, working in all sorts of professions. But for many of us, especially when we are just starting out, figuring out what we want to do in life can be a challenge. Applying for jobs can be daunting and no one like interviews! But in this issue, HR professional, Paula Ashton, shares her top tips on how to make a good first impression on any potential employer. This advice may be especially useful for any recent college or university leavers.

We are very proud to announce a new regular contributor to EssentialsMAG - Wrexham Football Club. Every month for the rest of the football season Wrexham AFC will be sharing its news and stories with us. To kick off (see what I did there!) the club has kindly given us a family ticket to any match to give away to one lucky reader. Take a look at the article and enter the competition via our website.

Good luck!

All the best, Vicky Heathfield It’s your mag too!

Got any comments?

Let’s have them!

Call us on: 01978 855 459 or email: vicky@essentialsmag.co.uk

Cover Photo: Hello summer!

We hand deliver EssentialsMAG to 4,900 homes and businesses in Borras, Garden Village, Acton, Pandy and surrounding area. @EssentialsMagWrexham @EssentialsMAG1

Copies of this magazine are available for collection at the following locations: Co-op 175 Chester Road, Wrexham LL12 8DW Co-op Borras Park Road, Wrexham LL12 7TH You can read our magazines online at: www.essentialsmag.co.uk EssentialsMAG is published by Essentials Mag Limited.

The views expressed in articles and advertisements published in this edition of EssentialsMAG do not necessarily reflect those of the publisher.

The reproduction of any material is forbidden without the written permission consent of the publishers.

Whilst every effort is taken to ensure accuracy in the publication, we cannot accept any responsibility for any error or omissions that may have occurred, or any consequence arising from use of this publication.

All facts and figures are correct at time of going to press. © EssentialsMAG Limited 2019.

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Carol welcomes you to the brand-new offices of Thomas Andrews & Partners at First Floor, Suite 7, Church Street, Wrexham LL13 8LS, which are just around the corner from her old premises, next to St. Giles Parish Church.

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Telephone 01978 291506.

Carol McGuire, Thomas Andrews & Partners, First Floor, Suite 7 Church Street, Wrexham LL13 8LS T: 01978 291506 / E: carolinem@thomasandrews.co.uk / www.thomasandrews.co.uk

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Our Fascinating Brain

By EssentialsMAG motivation contributor SASHA KENNEY Our brain is one of the most mindboggling things in the universe. So powerful, complex, marvellous, if slightly imperfect, organ. It’s been compared to the most advanced technology, but the brain is still far superior to the most powerful computers in existence. Here are some facts, backed by science: Brain in numbers • Your brain is 73% water.

• Your brain generates about 12-25 watts of electricity. (This is enough to power a low-wattage LED light.)

• The brain’s memory capacity is a quadrillion, or 1015, bytes. Astoundingly, this is about the same amount needed to store the entire internet!

• If you laid out all of the blood vessels in your brain end-to-end, they would stretch halfway to the moon (about 120,000 miles).

The effects of modern lifestyle • Chronic stress and depression are rampant in modern life. Either can cause measurable brain shrinkage.

• The attention spans of human brains are getting shorter. We have lost almost four seconds of our attention span in the past 15 years. This means we cannot concentrate on one thing for more than eight seconds on average.

• Relying on GPS to navigate destroys your innate sense of direction. When areas of the brain involved in navigation are no longer used, those neural connections fade away via a process known as synaptic pruning.

Random curiosities of the brain • Brain surgery can be performed while the patient is awake with no pain or discomfort. The brain has no pain receptors and feels no pain.

• Multitasking is actually impossible.

When we think we're multitasking, we're actually context-switching. That is, we're quickly switching back-and-forth between different tasks, rather than doing them at the same time. Research shows your error rate goes up 50 percent and it takes you twice as long to do things.

• It is estimated that the average person losses concentration after 90 minutes of being continuously focused on something. Therein lies the importance of taking breaks throughout an important task.

Truly amazing, isn’t it? I hope this leads you to a greater appreciation and a want to care for your brain, mind and body.

EssentialsMAG motivation contributor is Sasha Kenney, Wellbeing Coach, World Record holder, business owner and Motivational Speaker. sasha@fitphilosophy.co.uk

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Ian Lucas MP for Wrexham One of the most underrated qualities in politics is resilience. Sometimes, you must keep chipping away on a particular subject before seeing any progress. It can be difficult and even dispiriting at times, but it is always satisfying when something you have worked hard on for a long time produces something positive for Wrexham.

So far in 2019, I’ve been pleased to see positive results from several local cases I’ve been involved with. For example, since May rail passengers have been able to take a train direct from Wrexham General to Liverpool Lime Street – the first direct service to Liverpool since the mid-1970s, made possible by the reopening of the Halton Curve. I have campaigned strongly for this service for much of my time as MP and it was me who suggested to Transport for Wales that it should run from Wrexham, rather than further down the line in Chester. I see this as a first step in opening up more services between Wrexham and Liverpool, which will boost employment opportunities and tourism.

Watch out for more improvements later in the year.

I was also involved in helping secure Techniquest Glyndwr’s long-planned move to the old TJ Hughes building in the town centre, making strong representations to the department for Business, Energy and Industrial Strategy (BEIS). I’m thrilled that a funding package – including money from BEIS – has now been secured and I will continue to provide support where I can. Having a science centre like this opens up major benefits in the regeneration of the town, while also encouraging interest in scientific innovation among young people.

Wrexham Magistrates Court have been sorted out, meaning work can begin on this important facility later this year. The court used to share cells with the old police station at Bodhyfryd but when that closed last year, so did the cells – and this meant important court cases had to be switched from Wrexham to Mold, which is of course a major inconvenience for local solicitors, victims of crime, the police and defendants.

I spoke about this subject several times in the Commons, over the course of several years, and liaised regularly with the local council and the Ministry for Justice over it and now – slightly later than hoped – we’re finally seeing positive progress.

I was also encouraged to hear that the Ministry of Defence has plans to swell the numbers of the 3rd Battalion, The Royal Welsh, at Hightown Barracks, a positive step which shows a commitment from the UK Government to this important military site.

I have been calling for something like this for many years, pressing the MoD over it, and was even involved in a petition in 2017 when the future of the barracks was looking very uncertain indeed. It looks brighter now, thankfully.

We all know that Rome was not built in a day, but some projects do take years, not months, to resolve.

It is also good to know that issues which were preventing holding cells from being built at

Tel: 01978 355743 ian.lucas.mp@parliament.uk

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Pack Your Bags for a Great Adventure...

By EssentialsMAG travel contributor Adele McKeown at DELMAR WORLD in Gresford

Travelling Solo One of the fastest growing markets in the UK travel industry is solo travel: according to the ABTA holiday habits report, around 15% of travellers took a trip on their own in 2018 - in 2011 this figure was only 6%.

Solo travel has been described as empowering and exhilarating because you decide where to go and what to do, without having to compromise.

People can choose to travel alone or as part of a like-minded group and the choice and value is improving all the time.

A Cruise is a great place to start as you can be as involved - or have as much peace - as you choose. Most Cruise lines offer social gatherings for their solo guests to meet and chat over a drink and this can often lead to lifelong friendships.

And, with many Cruise lines now offering minimal or no single stateroom supplements, it really is a great way to travel. In fact, it’s getting so popular that, when one of our recommended Luxury Cruise Lines designed their latest ship, they included more than 100 cabins designed just for singles: that's more than one in five of all cabins on board and each has its own private balcony - a travel industry first!

Another of our recommended luxury brands offers single cabins with no supplement on all their River Cruises; they even have some sailings that are exclusively for single guests. However, be warned:

these do sell out quickly so it’s best to plan well ahead.

Whether you are a young traveller or just young at heart, sometimes on those special trips it’s great to have someone to share your experiences with at the end of a busy day. Group Touring holidays are a great way to experience a destination, especially when it’s somewhere with lots to discover in exciting locations such as India, South America, the Middle East or Africa: the combination of expert guides and a likeminded group of fellow travellers has all the ingredients for the trip of a lifetime.

These Touring holidays will often include welcome and farewell dinners as well as a good range of activities and excursions to enjoy during your trip.

Some Tour groups are designed exclusively for solo travellers, whereas others have a limited number of single rooms and some even give the opportunity to keep costs down by sharing a room with a same sex guest: so there’s something to suit every taste and budget.

Hobbies and interests are also well catered for, including activities such as trekking, cycling and marine based activities.

“SOLO TRAVEL HAS BEEN DESCRIBED AS EMPOWERING�

Religious interests are also covered and, for example, a popular tour with one operator is Walking the Camino de Santiago, where you can enjoy a walk from Mount Joy to Santiago de Compostela, pick up a scallop shell from Fisterra the symbol of the pilgrim - and even attend the pilgrim mass.

People often feel safer and more relaxed as part of a group, being led by a guide and enjoying mealtimes and sharing stories with the group.

So, if you long to see the Pandas at Chegdu, take a cable car up Table Mountain, enjoy lunch in the Atlas Mountains with a Berber family, stay in a traditional Haveli in Jaipur or just enjoy a peaceful glass of wine as you cruise down the Danube, anything is possible for the modern solo traveller.

Delmar World are leading travel experts in Worldwide tailor-made holidays & cruises. For details contact: Tel: 0845 504 0054, www.delmarworld.com 54-56 Chester Road, Gresford, Wrexham LL12 8NE

Top Tips: Always ask which are the best tours/cruises for Solo Travellers as the single supplement varies a great deal.

When travelling independently, leave copies of your visas and passports with a buddy at home just in case!

Seeing the World is rejuvenating and empowering .

Delmar World and Perfect Cruises have now started their own Solo Club whereby all information sent out and events organised has solo travel in mind.

If you are interested in being kept informed of solo groups and travel opportunities please follow Delmar World Solo Travel Facebook page or contact bethan@delmarworld.co.uk

Gardening Tips and Advice August - Sultry Late Summer August is usually one of the hottest months of the year - making watering essential.

Try to use grey water wherever possible, especially as water butts may be running low if it has been a dry summer. August is traditionally holiday-time, so you might need to enlist the help of friends and family to look after the garden while you are away. When you are at home, take the time to prune summer-flowering shrubs.

1.

Prune Wisteria.

2.

Don’t delay summer pruning fruits trained as restricted forms.

3.

Deadhead flowering plants regularly.

4.

Watering! - particularly containers, and new plants, preferably with grey recycled water or stored rainwater.

5.

Collect seed from garden plants.

6.

Harvest sweetcorn and other vegetables as they become ready.

7.

Continue cutting out old fruited canes on raspberries.

8.

Lift and pot up rooted strawberry runners.

9.

Keep ponds and water features topped up.

10.

Feed the soil with green manures.

Information provided by: www.rhs.org.uk

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Restaurant Review The Alyn

By EssentialsMAG food critic SALLY ANGLESEA Restaurant: The Alyn Riverside Country Pub Address: Station Road, Rossett, Wrexham LL12 0HE Contact: Tel: 01244 570368 / www.thealyn.co.uk Cost for three course meal, for two people, without drinks: £45 - £55 This month, I returned to a riverside restaurant where I used to steal chips from the kitchen and very loudly shout ‘CHECK ON’ every time an order came through because I thought it made me look ultra professional. I have since tried this at other restaurants and it hasn’t worked out so well for me… perhaps because I haven’t actually been employed there. Or maybe because they have a very limited supply of chips. I guess we’ll never know.

Aside from the colour on the walls and the third painting on the left as you walk in, The Alyn in Rossett hasn’t changed a great deal since I worked there in 2011. It remains unpretentious, inviting and relaxed in both its culinary offerings and interior design. During the colder months, its roaring fireplace is the warming heart of this homely hub and in the Summer, their outdoor area is an absolute go-to for some riverside drinks. Draped in trendy fairy lights and perched on the bank of the River Alyn, this spacious terrace is undoubtedly one of North Wales’s lushest sunshine spots.

Waiters, Lauren, Maisy and Griffin looked after us during our evening, and despite the fact that they had a combined age of approximately 13, all three of them were a total delight – friendly, attentive, professional and totally charming.

My fiancé, Russ joined me for this particular dinner date and he kick-started his three-courser with a classic Chicken Liver Pâté. The homemade slab of smooth, iron-rich pâté was robust and rich in flavour, whilst the sweet, slow cooked red onion marmalade proved itself to be a classic and complementary condiment.

My Smoked Haddock and Spring Onion Fish Cake was served amongst a bed of crunchy, lightly dressed salad, alongside a cheffy smear of lemon mayonnaise. The fishcake itself was crisp and generously portioned, and the flavour was enjoyable – very well seasoned, with bites of delicately smoked fish and a welcome allium-edge of spring onion humming in the background.

I would, however, have been happy with a slightly smaller portion if it meant the cake itself had featured a little more fish within its soft potato centre.

For the main event, I opted for the Teriyaki Beef Sizzler. I remember having to carry these sizzling skillets out of the kitchen when I worked there and fearing for my literal life as they ferociously spat and splattered everywhere like plates of psychopathic snakes. I’d like to say that as a result of this traumatic recollection, I refrained from subjecting our lovely waiters to the same sizzle-spitting fate but alas, I abandoned all empathetic instincts and succumbed to the alluring smell, sound and sight of these multi-sensory wonders. Beautifully soft strips of lean beef and crunchy bites of pepper and onion, coated in sweet, sticky teriyaki sauce all came

For more foodie fanaticism and photos, follow Sally on Instagram: @gingernutsaboutfood

The Alyn Review Ratings: FOOD: 7/10 SERVICE: 9/10 ATMOSPHERE: 7/10 OVERALL: 23/30

together to form an Oriental inspired triumph. As an additional highlight, it was served with crispy, golden, fluffy-centred chips - none of which I had to steal.

The Alyn is a homely country pub serving up humble and hearty dishes. Whether you’re looking for the perfect post-walk pint of ale pit stop or a hefty portion of some good pub grub served with a smile, this riverside restaurant is sure to please. Granted, The Alyn aren’t going to be attaining a Michelin star any time soon but they’re not trying to – quite simply, their focus is serving comforting food in a lush location at very reasonable prices – and as far as I’m concerned, they’re succeeding.

So take the advice of this chip-stealing ex-waitress and settle yourself into The Alyn with a sizzling skillet and a saucy sticky toffee pud. You won’t regret it…

Oh, and if you’re unemployed with a passion for free chips, you may want to take your CV.

For more delicious detail, read the full restaurant review at: www.essentialsmag.co.uk/restaurantreview

GRiffin Inn GRESFORD

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Tel: 01978 291111 levantwrexham.co.uk OPENING EVERY DAY:

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Levant was born bringing something eccentric and unique to Wrexham.

The goal was to build a customer experience that captured the culture and flavours of the Levant, bringing the Eastern British fusion to the heart of the town centre.

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EssentialsMAG Tasty Recipe

Grilled Sardines with Fennel & Potato Salad SERVES 6

INGREDIENTS 900g new potatoes

12 sardines, cleaned and gutted

2 fennel bulbs

4 tbsp olive oil

½ lemon, juiced

Shop-bought harissa

24 small good-quality black olives

2 lemons, 1 juiced, 1 cut into wedges

5 tbsp extra virgin olive oil

3 tbsp chopped parsley

METHOD Cook the potatoes in boiling salted water until tender, about 15-20 mins. While they’re cooking, remove any tough outer leaves from the fennel and trim the tops, keeping any feathery fronds. Halve lengthways and remove the little hard core from each piece and discard. Cut the fennel into very fine slices using a mandoline or a sharp knife. Put them in a bowl and squeeze over the lemon juice.

When the potatoes are tender, drain well and toss with the fennel, olives, extra virgin olive oil, some seasoning and the reserved fronds.

If the sardines haven’t been scaled, remove by hand under running water, then wash out traces of blood from the inside and dry with kitchen paper.

Heat the grill. Mix the oil with the harissa. Put the sardines on a grill tray covered with foil. Brush them with the harissa oil (on both sides), season with salt and put under a very hot grill and cook for 4-5 mins each side, or until cooked through.

Pour over the lemon juice and scatter with the parsley.

Serve on the fennel and potato salad with wedges of lemon for squeezing over.

Trying out our recipe?

Share your photos with us on Facebook @EssentialsMag Wrexham

This delicious recipe was created by ©BBC Goodfood www.bbcgoodfood.com

Reduce, Reuse, Recycle

By EssentialsMAG environment contributor ROB RENOUF Recycling has a very important role and is something I’ll focus on in the future.

However, when it comes to waste, two other ‘R’s are even better – Reduce and Reuse. Straws have been in the news recently, so let’s use them as an example.

Reduce Put simply, the best possible option for the environment is no straw. The benefit goes beyond reducing waste, due to all the resources involved in obtaining raw materials, manufacturing and transportation. Consuming less is one of the most important things we can do to reduce our environmental impact. This doesn’t mean never buying anything, it means buying less and especially not buying things we don’t really need. What we do buy should ideally be good quality and repairable, so that it lasts. The best bit is that we don’t need to wait for the government to change the law, or for big companies to act – we just need to make the decision not to buy something today.

Reuse Returning to straws, the second best option is a reusable one. A metal straw costs more than a disposable one, but if used hundreds of times the long term cost could actually be lower. Better options for the environment can be more expensive, but it’s wrong to assume that’s always the case. Reuse also encompasses second hand and preowned goods. If you’ve got good quality items you no longer need or

you’re after something, there are plenty of great options locally, including: • Charity shops • New 2 You: Wrexham Reuse Centre – provide low cost, recycled and second hand furniture and household goods for the local community • Reuse Shop on Wrexham industrial estate – supports Nightingale House Hospice • Websites like Freecycle – you can offer items you no longer need or ask for something.

Recycle Plastic straws are commonly made out of recyclable materials, but their size and shape means they usually aren’t recycled.

Where an item can be recycled, the resources consumed by the manufacture, transport and the recycling process itself tend to mean that reduction and reuse are preferable.

Generally the least desirable option is throwing something away. In the UK we throw away 8.5 billion plastic straws each year! A paper straw will decompose in the ground in weeks, but a plastic straw can take hundreds of years – a sobering thought which reemphasises the need to reduce, reuse and recycle whenever possible.

EssentialsMAG environment contributor is Rob Renouf robsrenouf@gmail.com

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Financial News with Hadlow Edwards Retirement on your Mind – Do something now that your future self will thank you for We are reminded almost daily that it is important to make provisions for our ‘golden years’. So why do we find it so hard to be disciplined and save accordingly? Frustratingly, our brains may trick us into saving less and spending more. To be a successful saver, it is critical to overcome our psychological biases. The three greatest risks are: Present Bias Have you ever delayed a work project until the last moment? Had plans to tidy the kitchen turn into an afternoon glued to catch-up TV? That’s present bias at play. Present bias inclines us to value immediate gratification over future rewards. For example, choosing a shopping binge over a savings account. Many experts say that present bias is one of the biggest challenges in saving for retirement.

Present bias is scientifically accounted for. One part of our brain is associated with emotional decision making, whilst the other part supports abstract reasoning. The emotional part of our brain responds to instant gratification - when faced with the choice of a doughnut now or fruit later, this part of your brain pushes you towards the doughnut.

To overcome present bias, imagine a picture of your future self. Detailing your goals and aspirations helps the mind envisage the bigger picture. Creating and monitoring a financial plan is the key to your ideal retirement.

Loss Aversion Bias Loss aversion is a preference for avoiding losses over acquiring gains. We are hard-wired to be loss-averse: it enabled our ancestors to survive when resources were scarce. But when it comes to investing, loss aversion can lead to an overlyconservative strategy. Over a lifetime, it could

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Anchoring Bias Another financial challenge we face is anchoring bias. This is where we rely too heavily, or ‘anchor’, on one piece of information. For example, when buying a car, you may become focused on the condition of the paintwork. This fixation anchors your mind to the car’s exterior, making you oblivious to other issues. When planning for retirement, most people anchor on a retirement date, but state pension age, lifeexpectancy and future spending needs are just as important.

Workplace pensions can also reinforce anchoring bias. Many employees assume that the minimum contribution rate under auto-enrolment is the ‘correct’ rate. In reality, those paying the minimum are probably not saving enough for the retirement they hope for.

By understanding and overcoming our ingrained biases, we may be able to improve the chances of a financially secure future.

The value of an investment with St. James's Place will be directly linked to the performance of the funds selected and may fall as well as rise. You may get back less than the amount invested.

An investment in equities does not provide the security of capital associated with a deposit account with a bank or building society.

Contributed by Warren Hadlow & Medwyn Edwards, Hadlow Edwards Wealth Management Limited.

Telephone: 01978 311 611 - e-mail: hadlow.edwards@sjpp.co.uk Hadlow Edwards Wealth Management Limited is an Appointed Representative of and represents only St. James's Place Wealth Management plc (which is authorised and regulated by the Financial Conduct Authority) for the purpose of advising solely on the group's wealth management products and services, more details of which are set out on the group's website www.sjp.co.uk/products. The 'St. James's Place Partnership' and the titles 'Partner' and 'Partner Practice' are marketing terms used to describe St. James's Place representatives.

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Wrexham AFC Goldline Lottery

Wrexham AFC are delighted to announce that we have agreed a deal to have 'Goldlin£ Incorporating Goldlin£ £xtra' as our official chosen Lottery Partners for the 2019/20 season in association with Bolton Wanderers FC. 80% of each pound spent on this lottery comes back into Wrexham AFC Academy, and the more members we can generate, the more money coming back into your club!

How Does The Lottery Work?

Members are assigned 10 sets of numbers, each with a prefix letter. If your prefix letter and four following numbers are drawn you will win £500. If you have the four numbers with a different prefix letter you will win a £10 consolation prize. You can win £500 every weekday in the Goldlin£ Draw, plus you can win up to £5,000 in the FREE Goldlin£ £xtra Draw.

How do I Join & How Much Does It Cost?

You can join by paying £1 a week on your doorstep to one of the football club's Collecting Agents (please contact the club to arrange this), or through a standing order of £4.34 a month by filling in an application form and sending it back to us.The form can be downloaded at: www.wrexhamafc.co.uk/commercial/goldline-lottery or you can pop into our shop and ticket office during opening times to complete a form.

WIN a Wrexham Football Club Family Ticket For your chance to win a Wrexham Football Club Family Ticket, (two adults & two children), to a match of your choice during the 2019/20 season complete the form on our website:

www.essentialsmag.co.uk/WrexhamAFC The competition will close on Saturday 31st August 2019 at 8pm when one lucky winner will be picked at random.

Terms & conditions apply. Good luck!

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Local Birds & Wildlife

By Rev. Hugh Linn For the past 20 summers we have shared our home with some little birds we affectionately refer to as "the lodgers". Encouraged by the provision of boxes specially designed to resemble their own nests newly arrived House Martins quickly moved in and since then have established a small breeding colony under the eaves of our house and those of our neighbours.

House Martin feeding young This year seven pairs successfully raised young and all too soon the adult birds and their offspring will be heading off for their winter quarters in sub-Saharan Africa.

Exactly where the majority of these birds end up is still something of a mystery.

There is one record of a House Martin ringed in north Norway making the astonishing journey from the Arctic to South Africa. House Martin nests are frequently commandeered by House Sparrows which, being bulkier, need to enlarge the entrance holes to move Beautiful Demoiselle in only to find that by doing so they have merely caused the whole nest to collapse. Though the artificial nests are designed to be Sparrow-proof we have had one taken over by wasps.

House Martins and Swallows are quick to spot potential predators and their distinctive alarm calls soon attract other birds (and sometimes birdwatchers!) Thanks to the lodgers I had an unexpected June record of a Hobby falcon circling round above our garden.

In flight Hobbies look rather like outsize Swifts. They are elegant masters of flight and often found hunting over water where they prey on Dragonflies which they grab with their feet before being transferred to their beaks and eaten. Hobbies are uncommon summer visitors in our area.

July has been quite a good month for Dragonfly sightings, Banded and Beautiful Demoiselles have been seen hawking for food over the River Alyn where the invasive Himalayan Balsam is now attracting various species of Bumblebee. Harlequin Ladybirds (another invasive species) have been seen around the Burton footbridge where Gatekeepers and Meadow Brown Butterflies have also been present.

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Hydration and Reparation

By EssentialsMAG fitness contributor LEE EASON Lee Eason is a local veteran suffering from PTSD. He has set himself the challenge of running 10 kilometers every day for a year - a target of 3,650 kilometers in 2019!

I hope by the time you get to read this article you are have had the time to enjoy you some well deserved sunshine! Lets just say we have had some miserable weather this year and we are well overdue some good weather to top up the vitamin D. One thing that seems to be a grey area is the importance of hydration, not only when you are exercising but also as a day to day regime is vital to a lot of areas that maybe you would not of associated with a simple thing as drinking enough water day to day.

Some key benefits to drinking enough water throughout the day: • Drinking enough water can help lose weight: In one study, dieters who drank half a litre of water before meals lost 44% more weight, over a period of 12 weeks.

• It boosts skin health: With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

• Boost your brainpower. Drinking water may improve your cognitive performance too. Several studies have shown that people drinking water during cognitive tasks performed much better than those people who did not.

If you are looking at training more than 45 minutes you are hitting towards the level when you will need more than just water to replace vital stores in your body to stop the risk of cramping/fatigue and potentially life threatening situations.

You have three main types of sports drinks but the main one to focus on is Isotonic: Isotonic Drink - these have a similar carbohydrate electrolyte concentration to the body’s own fluid and mainly to be used later in the recovery process and also maintain the required hydration during exercise. These are the likes of off the shelf drinks such as Lucozade sport etc. but you have a wide variety of sports drinks that are a lot better value in a powder form than spending money on a bottle every time that have a lot of sugar in them also. Good as a quick fix but not if you are looking to train consistently.

As a parent it is important for the kids to hit their daily target and this is down to us parents to keep an eye on this. It is advised that kids aged 4-13 aim to drink approximately 6-8 glasses of fluid a day in addition to the water included in the food in their diet. Younger kids need relatively small drinks e.g. 150 ml serving.

As always any question/comments suggestions please get in touch, I am more than happy in any way I can.

“The expert in everything was once a beginner.”

EssentialsMAG fitness contributor is Lee Eason leeeason@hotmail.co.uk

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Have a Drink on Me! The warm balmy days of summer are upon us, however, keeping hydrated in the summer months is so important, especially for older adults and young children.

At birth the human body is approximately 70% water and this decreases with age.

Water is vital for all our bodily functions, it transports nutrients in the blood, removes waste products, lubricates our joints and helps us to regulate our body temperature. In the long-term good hydration can help to prevent constipation, kidney stones and urinary tract infections.

Dehydration at any age can make you feel tired, weak, dizzy and confused, it can affect our concentration and memory. If you feel thirsty you are already dehydrated.

It is such a simple thing to do but many of us neglect to provide our body with adequate hydration throughout the day.

So how much and what types of fluid count? Ideally we need to drink about 1½ - 2 litres of fluids per day, an easier way to think of that is about 6-8 standard glasses, however it is important to remember everyone’s requirements are different depending on our weight, age, gender and level of activity Water. Water is the gold standard! You can’t beat it, its super hydrating, doesn’t damage your teeth, it is calorie free and if you get it from your kitchen tap it costs nothing, win win in my eyes!

Tea and coffee. Moderate amounts of tea and coffee (about 4 cups per day) also count.

Juices and Smoothies. 150mls per day of juice or smoothies can contribute to one of your five-a-day and your fluid intake. Although they contain vitamins and minerals these drinks can damage your teeth if drunk too often so limit intake.

Sugary Fizzy drinks. These drinks contain lots of ‘Free’ (added) sugars so should only be drunk in small amounts and not very often. If they are relied on to provide hydration, they are not a good choice.

Alcohol. Not a surprise but alcohol cannot be counted as fluid! Alcohol makes your body pass more urine than usual so make you dehydrated. When drinking alcohol, it is a good idea to drink water too.

We also get some fluid from the foods we eat such as soup, stews, yoghurts, milk and fruit and vegetables.

Following on from Rob Renouf’s great article last month on plastic pollution, clean safe water from the tap is the best way to stay hydrated, as there is no concrete evidence that bottled water has any better health benefits than good old-fashioned tap water.

So, stay hydrated this summer, help the environment and drink tap water!

EssentialsMAG nutrition contributor is Sarah Powell-Jones, RNutr (Public Health), Registered Nutritionist with the Association for Nutrition sarahpowelljones@gmail.com

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How Martial Arts Training Prepares Children to Respond To Bullying Is your child bully proof? Let us teach them to be!

Bullying is major issue that can cause many negative consequences for children including anxiety, depression, sadness, anger, changes in eating and sleep patterns, and decreased interest in things he or she used to enjoy. A child that is bullied may lose interest in socializing, struggle with homework and/or classwork, or lash out at other students or teachers. As a parent or guardian, one of the best ways to help your child against bullying is by enrolling them in a martial arts program.

Ady Jones Tae Kwon-Do Academy can teach your child practical skills that will make a positive impact in all areas of their life. Our trained instructors are prepared to help your child develop physically, mentally, and socially to combat bullying and peer pressure.

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Come along to our FREE ANTI BULLY WORKSHOP on Saturday 17th August, 12 - 2pm at Ady Jones Tae kwon-Do, Abbey Road North, Wrexham Ind Estate LL13 9RX TO BOOK TELEPHONE: 07854 337136 - BUT HURRY, LIMITED SPACES!

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Applying for Jobs - Making a Good First Impression is Worth the Effort

By HR Consultant PAULA ASHTON Applying for jobs can be daunting and no one likes interviews ! Showing your potential employers that you're suitable for the role through a finely-tuned CV and covering letter isn't easy, but making a good first impression is worth the effort.

Here are some useful tips and advice to help you.

Applying for Jobs 1. Review your CV and ensure that it showcases your skills & experience.

2. It should be no longer than two pages as often recruiters will glance over your CV and decide on shortlisting you, after the first page.

3. Use bullet points to ensure that your CV is readable and easy to digest.

4. Check for spelling mistakes and grammatical errors and ask for feedback from people you trust.

Application Forms 1. Read the job description and ensure that you focus on the main job responsibilities and how your skills and experience match the application.

2. Check the closing date and ensure that you give yourself plenty of time to complete it and review it before you send it off.

3. Prepare a cover letter if applicable with your application – this should be relatively short and should also point them to your CV.

Job Interviews 1. Prepare some examples which you are particularly proud of, revisit the job description and focus on the areas that they highlight.

2. Dress smartly for the interview to ensure that you make a good impression and be polite.

3. Stay calm ! Practice your examples in advance so you should be ready for any questions that they may ask.

4. Prepare some questions that you may have – check out their website and ensure that you have researched the organisation fully.

5. Arrive on time – check out the location prior to the interview so you know where to park, where the building is and which floor you need to be on. Arrive at least 15 minutes prior to the start of the interview.

After the Interview 1. If you are successful for the role – ensure that you request a contract of employment before you hand your notice in with your current employer.

2. Check all terms and conditions carefully and ask any questions or negotiate any terms that you need.

3. If you are unsuccessful – ask for detailed feedback on why you did not get the role and query your developmental areas.

Good luck with your job search!

Paula Ashton is from Ashton People Solutions who are an approachable HR Consultancy based in the North West & North Wales area. For more information call Paula Ashton on 07736 631759 or visit: www.ashtonpeoplesolutions.co.uk

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BERSHAM COLLIERY OPEN DAYS 10am - 4pm Sunday 25th August Sunday 29th September FREE entry & parking.

Kid friendly.

Don't wear your Sunday best or sandals.

Colliery Road, Rhostyllen, Wrexham LL14 4EG

Saturday 24th August Darland School & Sports Field 12:30 - 5pm Look out for the ever popular Book Sale!

100s of quality books

EATON HALL CHARITY GARDEN OPEN DAY Sunday 25 August 2019 Gates open 10.30am to 5pm Adults £8 / Children £2 / Family £18 (Cash only - no card payment) ALL PROCEEDS TO CHARITY Eaton Park, Eccleston, Chester CH4 9ET Entrance via Eccleston/Aldford/Belgrave Gates

TUESDAYS Wrexham Rugby Club 9:30am / 12:00pm 5:15pm / 7:15pm Wrexham Rugby Club, Bryn Estyn Lane, LL13 9TY Telephone Karen: 07749 787671

Become a household name... Advertise your event or class here for only £10.

Free of charge to charities and not for profit organisations.

Email: vicky@essentialsmag.co.uk

GRESFORD ART GROUP which meets on Friday mornings in the Gresford Memorial Hall is looking for new members. No previous painting experience necessary and various media used.

Contact Sandra Lloyd 01978 854226

CAR BOOT SALE 14th September, 9am -12pm The Bungalow, Darland Lane, Lavister £6 per car Refreshments and homemade cakes Tel: 01244 570242 All proceeds to Christ Church Rossett

RSPCA - Giving Up an Unwanted Pet

Owning pets can be extremely rewarding, however it comes with much responsibility.

Some owners find themselves in a position where they feel they need to give up a pet.

This could be for numerous reasons, but giving them up should always be a last resort.

Animals with behavioural problems Pets can develop behavioural problems which can be distressing. You might consider giving them up when they’re displaying signs of aggression, destructiveness, or inappropriate toileting but there are things that can be done to help. Get them checked by a vet to rule out illness or injury as a root cause, then consult an expert clinical animal behaviourist.

Expensive veterinary treatment Before giving up pets because of expensive medical bills do some research. Some of our branches, where funds allow, may be able to help those receiving low-income state benefits. Find out if you could be

eligible for financial assistance. Other charities can also help. Consider pet insurance which covers future unexpected vets’ bills, safeguarding their health. We recommend pet insurance as essential for responsible pet ownership.

Giving up an unwanted pet correctly Sometimes giving up a pet is the right thing to do, but it can be distressing for you and them, so must be done carefully.

Give your unwanted pet the best chance of finding a happy home - contact a charity experienced in matching each pet with the right owner.

Charities for giving up an unwanted dog: www.battersea.org.uk www.dogpages.org.uk www.adch.org.uk www.bluecross.org.uk Charities for giving up an unwanted cat: www.cats.org.uk www.bluecross.org.uk www.adch.org.uk

For more information visit: www.rspca.org.uk

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Puzzle Page...

Just For Fun Crossword Across 1 3 9 10 11 12 13 15 17 18 19 20

Touches gently (4) Believable (8) Secures; ties in place (7) Leader or ruler (5) Drowned river valley (3) Lowest level (5) Loud metallic sound (5) Informs (5) Visual representation (5) Dry (of wine) (3) Dens (5) Involving active participation (5-2) 21 Longing (8) 22 __ Hathaway: actress (4)

Down 1 2 4 5 6 7 8 14 16 18

In a servile manner (13) __ Rhymes: rapper (5) World's largest country (6) Medicine taken when blocked-up (12) Constructor (7) Fizz (13) Type of food shop (12) Endurance (7) Composite fungus and alga (6) __ Sarandon: US actress (5)

If you want to ďŹ nd out the answers they will be published in next month’s edition.

Here are the answers from July:

Classic Sudoku

SAVE THE DATE! 29th September 10am-3:30pm

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