EssentialsMAG January 2023 Bangor on Dee/Overton

Welcome...

Welcome to 2023 and hopefully, some respite from the turbulence of the past couple of years. Here at EssentialsMAG we have big plans for this year, and I’m determined to face it with renewed strength to overcome any hurdles that come my way.

My resolutions are to turn negative thoughts into positive ones, and focus on the things I can control, not the things I can’t. There are always new things to learn, problems to solve, and good outcomes awaiting – if you keep an open mind. Positivity breeds positivity, after all!

As is our tradition, the January edition of the magazine is all about health and fitness. If the last few years have taught us anything, then it’s the importance of looking after our own physical and mental health and wellbeing. From personal experience, I know that being just a little more physically active gives me an enormous boost.

January is the month to think about fresh starts and new beginnings, so here’s to another chance to do things right. May the new year bless you with health, wealth, and happiness.

Cover Image: Border Collie on a winter walk

February Deadlines:

Editorial - 13th January Advertising - 20th January

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King and Queen Consort Visit Wrexham

In December, the King and the Queen Consort met Wrexham AFC's Hollywood co-owners on a visit to the area to celebrate its new city status. The royal couple chatted with actors Ryan Reynolds and Rob McElhenney and players on the pitch, and learned about the football club's redevelopment. King Charles and Queen Camilla were in Wrexham to formally confer city status. Ahead of the visit, Reynolds said: "I would say that we're impossibly excited to welcome him to the Racecourse ground, this historic church that resides in the heart of Wrexham and is the heart of Wrexham. Rob and I both said early on, and this holds true and for the rest of our lives, we will do anything to uplift and elevate this community and this club and having the King pay a visit is certainly one way to do it. That's for sure."

Best Holiday Park

The Commonwood Caravan and Glamping site, in Holt, has been crowned North Wales Best Holiday Park at the prestigious Go North Wales Tourism Awards.

After starting out as a fishery, Commonwood Leisure has been transformed by brothers Tom and Josh Dunn. The dynamic duo developed the site into a holiday destination with luxury tented accommodation and caravan pitches complemented by a café/restaurant.

Their mother, Julie, said: “We’re thrilled to have won and it’s a well-deserved reward for Tom who, along with Josh, has really transformed the site and the offer with cabins and tents and even a festival in the summer.

“We attract people from across the UK and Ireland and families like to use us as somewhere they can all get together in lovely surroundings. We have been very, very busy this year (2022) and we’re reaping the rewards of all the hard work that has been done.”

If you ever worked for a library in Wrexham you are invited to a party!

As part of Wrexham Library’s 50th anniversary celebrations, all former staff (and a plus one) are invited to a reunion in Wrexham Library, on 25th January, 10:30am-12pm.

Bring your photos and memories so you can reminisce over cake and hot drinks!

If you would like to come along, please call: 01978 292090 or email: library@wrexham.gov.uk

Photo ©Jamie Roach / Shutterstock.com

Christmas Tree Recycling

Each year, the Christmas Tree Recycling Scheme helps to raise vital funds for Nightingale House Hospice and the local community. They welcome a donation and, in exchange, will collect your Christmas tree, take it away and recycle it for you. No hassle, no waste and no needles in your car!

The team of volunteers will be collecting in our area on Saturday 14th January 2023.

Collections will be made from the following postcode areas:

CH4 0, CH4 9, CH5, CH6 5, CH7, CH8 8 (A-J).

LL11, LL12, LL13, LL14, LL20.

SY11 1, SY11 3, SY11 4, SY12 0, SY12 9, SY13 3.

Online registration closes Monday 9th January 2023 at 11:59pm. Register at: https://just-helping.org.uk/register-tree

Remember to decant any decorations, take the tree out of the pot or remove the base. Due to high demand, the volunteers can only collect a maximum of two Christmas trees per property.

Cost of Living Support Sessions

Wrexham Council would like to remind residents that libraries in Wrexham are continuing to host cost of living drop-in support sessions where various organisations will be on hand to offer advice around energy saving and reducing your bills.

Libraries in Wrexham have been hosting these sessions since early October, but there are still plenty of dates coming up. These are:

Friday 6th January 2023 – Gwersyllt Library, 2pm-5pm

Friday 20th January 2023 – Ruabon Library, 2pm-5pm

Friday 3rd February 2023 – Llay Library, 2pm-5pm

Friday 17th February 2023 – Wrexham Library, 10am-2pm

Appointments aren’t needed, just drop by during the time slots on these dates and you’ll get to speak face-to-face to the different organisations, who will be able to give you advice, making sure you claim everything you might be entitled to.

What’s Up Doc?

January is the season for new beginnings, with “eat better” and “drink less” usually topping the New Year’s resolutions chart. Luckily, there’s plenty of support this month for creating healthier habits…

Get plant powered

If you fancy revving up your life this month, why not go plant-based for January? Last year more than 620,000 people took on the ‘Veganuary challenge’, with a whopping 49% saying their energy levels improved and 46% enjoying a welcome mood boost. Veganuary is marking its seventh year with loads of free goodies, including a celebrity vegan cookbook with 25 recipes from the likes of Venus Williams, John Bishop, Joanna Lumley and Anthony Mullally –delicious ideas for irresistible breakfasts, mains and puds. There’s also a guide to going vegan on a budget, with most meal ideas under 70p a serving, plus your official Veganuary Starter Kit – packed with tips on how to get started, nutrition facts and great suggestions for eating out in vegan style.

Find out more at: www.veganuary.com

Booze-free New Year

Following on from the excesses of the festive period, ‘Dry January’ comes just at the right time. So what can you expect when you retire your bottle opener for 31 days? Better sleep, lower blood pressure and cholesterol, reduced risk of type 2 diabetes and lower levels of cancer-related proteins in your blood, plus an all-round glow of health for both you and your bank balance – and probably a bit of smug satisfaction, which is never to be sniffed at!

Best of all, research shows that six months after taking part in Dry January, over 70% of people who use the Try Dry app are more likely to be drinking more healthily and enjoying better wellbeing too. What’s not to like?

Find out more at: www.alcoholchange.org.uk/help-andsupport/managing-your-drinking/dryjanuary

Love your liver

The liver is the biggest solid organ in your body, weighing around 1.3kg (2lb 13oz) in women and 1.8kg (3lb 15oz) in men. It’s your body’s detoxifying factory, turning potentially damaging substances into harmless ones.

Obviously, if you do Dry January, you’ll be giving your liver a real booze-free treat, but there are other easy changes you can make to help it stay fighting fit, including cutting down on sugary snacks, eating at least five portions of fruit and veg a day, cutting back on processed foods and takeaways, and exercising regularly.

Take the British Liver Trust pledge to love your liver this January and take the liver health screener at: www.britishlivertrust.org.uk /love-your-liver-month

Getting More From Google

By EssentialsMAG tech contributor DAVID HUGHES

I first started writing my tech article back in 2018. Time really does fly when you’re having fun! My second article in March of that year was called “Getting the most from Google”, and it remains one of the most commented on, in terms of usefulness. Fast forward nearly five years, and since then, I have stumbled across a few more useful Google hints and tips to pass along.

Location-based searches: Using the location prefix, you can narrow down your search by geographical location. For example, music lessons location:wrexham will return a list of music lessons in just the Wrexham area.

Synonyms: Google does a pretty good job of expanding searches automatically, but if you want to explicitly include synonyms for a search term, you can use the tilde (~) symbol. Example, searching music~classes will include music lessons, music coaching, music teachers, etc.

Multiple terms in one search: Using OR allows you to search more than one term at a time. For example, dog OR cat will return results for both dogs and cats in a single search.

Combining terms: Conversely, using AND returns results that include multiple terms. So using the same example, dog AND cat returns results that include both dogs and cats, but not just dogs or just cats.

Before and after: You can use the before and after prefixes to limit a search by date. For example, wrexham before:2010 returns articles, news and images dated before 2010. And similarly, wrexham after:2010 limits the search to after 2010.

There can be no doubt that Google developers have a whimsical side. If you’re lucky, you will come across a search term that has an Easter Egg behind it; a hidden feature, message or inside joke.

Let me give you a few to try out:

• Do a barrel roll - I hope you don’t get dizzy easily!

• Askew - a little tamer, but nonetheless fun.

• DVD screensaver - my personal favourite, watch the logo.

• Google in 1998 - turn back time to how things looked on the internet a quarter of a century ago.

Google’s standard landing page is one of the greatest examples of user interface design: a simple, intuitive search bar providing access to one of the richest resources we have at our disposal. I hope they continue to add to the search criteria so that I can do another of these articles in 2028!

EssentialsMAG tech contributor is David Hughes a freelance web developer Tel: 07595 303418 www.davidhughes.co

Dates for your Diary

EVERY MONDAY

Weekly Outdoor Market

Queens Square, Wrexham LL11 1AT

Weekly outdoor market selling fruit and vegetables, food, crafts, clothes, bags, plants and more.

9am - 4pm Free

EVERY TUESDAY

Wrexham Community Choir

Tŷ Pawb, Market Street, Wrexham LL13 8BB

No experience is required and is open to all – from experienced singers to those who only sing in the shower or who have been told they can’t sing! There are no auditions, no solos and no need to read music. Wrexham Community Choir meets every Tuesday during term time.

7:30pm -9pm info@wrexhamchoir.co.uk

FRI 6 JANUARY

Wrexham Birdwatchers

Gresford Trust Memorial Hall, High St, Gresford, Wrexham LL12 8PS

Wrexham Birdwatchers

January meeting - talk on “Peregrines” given by Chris Tynan. All welcome. 7:30pm Tel: 01978 855266 (Trevor)

SAT 7 JANUARY

Wrexham Cars & Coffee

Demon Tweeks, 75 Ash Road South, Wrexham LL13 9UG

Cars and Coffee sees motoring enthusiasts meet up, chat and network. Visitors get the chance to see vintage, classic sports and super cars in a relaxed environment. Open to all.

8:30am - 11:30am Free

SAT 7 JANUARY

Chester Artisan Makers Market

The Carriage Shed, City Place, City Road, Chester CH1 3DR

An abundance of the North West’s finest makers, bakers and creators showcasing every first Saturday of the month.

10am - 4pm Free

SAT 7 JANUARY

Pen-y-Lan Ghost Hunt

Pen-y-Lan, Ruabon, Wrexham LL14 6HP

Do you have the guts to investigate this notoriously haunted house? Do you think you will make it through the night?

8pm - 1am £40.00pp ndparanormal.co.uk

SUN 8 JANUARY

Chester Cars & Coffee

Manor Farm Shop and Old Ma's Cafe, Newton Lane, Gatesheath, Chester CH3 9AY

Cars and Coffee sees motoring enthusiasts meet up, chat and network. Visitors get the chance to see vintage, classic sports and super cars in a relaxed environment. Open to all.

8:30am - 11:30am

Free

MON 9, 16, 23, 30 JANUARY

Digital Drop-in

Plas Madoc, Acrefair, Wrexham LL14 3US

Do you need access to IT equipment to help with your job search, online courses etc. Come along to the Digital Drop-in sessions. The kettle’s on!

9:30am - 11:30am Free

MON 9 JANUARY

Let's Walk - Chester Little Owl, Nr Gawer Park, Chester CH1 4DA

Open to over 55s - discover your local area on an easy grade guided walk, lasts about an hour. Book online. 10am Free canalrivertrust.org.uk/ lets-walk

MON 9, 16, 23, 30 JANUARY

Craft Connect

Yellow & Blue, 11 Henblas Street, Wrexham LL13 8AE

Two hours of crafting and connecting. Make new friends and learn new skills. Keep warm. At 12.30pm a hot meal is provided freeof-charge by Craft Connect Wrecsam, in partnership with the cafe at YAB. 12:30pm - 2:30pm Free yellowandblue.org

MON

9,

16, 23, 30 JANUARY

Walking Football for

the over 60+ Colliers Park, Gresford, Wrexham LL12 8PW

Walking football is great for keeping active, getting fresh air and improving strength and flexibility.

4pm - 5pm £3.00 per session Tel: 07747 431607 (Ruth)

TUE 10 JANUARY

Cultural Coffee Morning

Yellow & Blue, 11 Henblas Street, Wrexham LL13 8AE

A morning of bringing people together from all different backgrounds, beliefs and cultures.

10am - 12pm Free yellowandblue.org

While every effort has been made to ensure all the details are correct at the time of going to print, it is advisable to check details with the venue concerned.

For a comprehensive list of local events, shows, groups and classes please visit: essentialsmag.co.uk/whatson

WED 11, 18, 25

JANUARY

Gresford Luncheon Club

Various locations

Meets every Wednesday visiting a local pub or eatery. The group is aimed at the over 50s but is open to anyone who needs company and friendship. 12:30pm - 2pm blackbb1927@outlook.com

SAT 14 JANUARY

Wrexham Street Market

Henblas Street, Wrexham LL13 8AE

Come and find lots of produce, crafts and goods from local traders.

9:30am - 4pm

SUN 15 JANUARY

Chester Vegan Market

Chester Town Hall Square, Northgate Street, Chester CH1 2HQ

An incredible selection of vegan street food vendors, artisan bakers, crafts, brewers, ethical jewellers, small-batch soapers, local artists, zero-waste champions and loads more.

10:30am - 4pm

WED 18 JANUARY

BRHS Talk "Gardening in the Shade”

St Peter's School, Chapel Lane, Rossett LL12 0EE

A talk "Gardening in the Shade" by Jill Cawthray arranged by the BRHS.

7:30pm £1 members/£2 non brhs.org.uk

THUR 19 JANUARY

Wedding Open Evening

Grosvenor Pulford Hotel and Spa, Wrexham Road, Pulford CH4 9DG

Come along and plan your dream wedding. Meet a selection of specially selected exhibitors in the wedding industry.

6pm - 8pm Free Tel: 01244 570560

Sarah’s Story About Anxiety

By CAT WILLIAMS

Sarah said she had always been a worrier, but her anxiety had increased to the point where she was over-thinking everything, her self-confidence was rock-bottom, and she was saying no to things she used to enjoy. Sarah booked in to see me, and we explored some principles of Rapid Transformational Therapy (RTT). Here are some of the key points we looked at:

We are not born anxious people

Every baby is born with natural self-belief and self-confidence. Anxiety is something that creeps into our lives through the circumstances we experience. While we think of it as a problem, it is actually trying to protect us. Anxiety kicks in to prevent us from what our brain perceives to be a threat based on our history. If we can find the “root-cause”, the “why” we subconsciously see something as a potential threat, and work out what’s triggering it now, then we can reduce and even eliminate anxiety for good.

Most of our thoughts are subconscious

We think around 70,000 thoughts per day but 95% of these ‘run in the background’ and affect our feelings and behaviours without us realising it. No wonder we can be left feeling out of control of our emotions! By harnessing the power of our subconscious thoughts we can instantly transform how we feel.

We can control our own minds

I asked Sarah how she would like to feel if I could ‘wave a magic wand’. Using the words she gave to me, I made her a

personalised self-hypnosis recording that she could listen to in her own time. That recording would cement the work we had done in the session and help to make her new thought patterns a familiar way of life to her.

Everything you need is within you

I worked with Sarah to discover her natural strengths and this helped her to recognise that she already had everything she needed to be a calm, confident and self-assured person.

Understanding is power

After just two sessions, Sarah’s whole perspective had changed and she had achieved what she was looking for. “I felt instantly different after the first session. I realised that I had picked up anxiety as a result of events in my past, but that it wasn’t really “me”. And so once I understood where it had come from, Cat helped me to re-process the past and ‘wire back in’ the person I was always meant to be. I cannot thank Cat enough for setting me free and releasing my confidence. It feels amazing to feel lighter, happier and ready for anything!”

To find out more about me and my work please get in touch for a no obligation chat.

Cat Williams

Speaker, Author, Rapid Transformational Therapist cat@cat-williams.com www.cat-williams.com Tel: 07799 641347

Gardening Tips and Advice January - Often the Coldest Month

January might be the middle of winter but as the days lengthen, the garden starts to grow. Now is a great time to plan for the coming gardening year and to order seeds and plants. Enjoy the fresh air on dry sunny days, and check your winter protection, stakes, ties and supports are still working after any severe weather. Also put out food for birds and leave some garden areas uncut, a little longer, to provide shelter for wildlife in your garden.

Recycle your Christmas tree by shredding it for mulch.

Clean pots and greenhouses ready for spring.

Dig over any vacant plots that have not been dug already.

Disperse worm casts in lawns.

Inspect stored tubers of Dahlia, Begonia and Canna for rots or drying out.

Prune apple and pear trees.

Start forcing rhubarb. Plan your vegetable crop rotations for the coming season. Keep putting out food and water for hungry birds.

Make a polythene shelter for outdoor peaches and nectarines, to protect against peach leaf curl.

Viva Las Vegas!

By DELMAR WORLD in Gresford

As the World’s number one gambling destination, Las Vegas caters for highrollers and ‘nickel & dime’ slot machine players alike. Glitzy “Center-Strip”, with its landmark luxury hotels such as The Bellagio and Caesars Palace, mainly caters for the higher end of the market with prices and stakes to match. Some seven miles to the north, the older, original downtown Las Vegas around Freemont Street, still offers low-stake gambling coupled with complimentary drinks and a free light show every night. Perfect for the novice!

It’s also number one for entertainment with headline artists and a host of regular shows on every night. Discounts for same day and next day shows can be had from ticket outlet booths along the strip so, if you are flexible, wait until you get there! If shows don’t grab you then how about leaping off the top of the 108th floor of The Stratosphere in a “controlled” freefall most of the 855 feet down to the strip?

The hotels are amazing! Some offer suites, amazing pool decks, restaurants, bars, wedding chapels and entertainment. The great thing is that adults (21+) are free to wander around the public areas and casinos of most hotels. Beware, almost every resort hotel in Las Vegas charges a locally payable “Resort Fee” to cover a host of benefits such as wifi, local phone calls, gym access and pool towels.

In the summer months (June-September) the desert heat often exceeds 40°C in the shade. But don’t be fooled into thinking it’s always hot – Winter (December-February) can drop below freezing at night and only hit the low to mid-teens by day, and it goes dark as early as 4:30pm.

Whilst very much a self-styled resort destination there are an abundance of sightseeing opportunities beyond, and en-route Las Vegas. The Grand Canyon is the big one – literally! Personally, I recommend taking a plane trip, rather than helicopter as an aircraft has the range to cover the 180 miles to the more dramatic, and scenic South Rim within the National Park taking in the Hoover Dam on the way.

Las Vegas is also a fly drive gateway to some of America’s most spectacular National Parks - Bryce, Zion, Arches and Canyonlands, taking in Route 66 and maybe a detour to Monument Valley.

Las Vegas is a bit like Marmite – you’ll either love it or hate it. But, if you don’t try it, you will never know!

Time Difference: -8 hours Currency: £1 = US$1.30 (approx.) Flying time: 10 hours

‘Strep A’ and Scarlet Fever

Understanding the symptoms of Invasive GAS infections (iGAS) and Scarlet Fever.

You’ve probably seen the reports in the national media about invasive Group A Streptococcal Infection (iGAS). There have been several serious cases in the UK involving young children, and parents and schools are being urged to look out for symptoms.

Group A streptococcal (GAS) infection (also known as ‘Strep A’) is a group of bacteria which causes infections in the throat and skin.

Scarlet Fever is a contagious infection caused by Group A streptococcal infection that mostly affects young children. It's easily treated with antibiotics.

Invasive GAS infections (iGAS) occur when the bacteria get past the defences of the person who is infected. This may occur when a person has sores or other breaks in the skin that allow the bacteria to get into the tissue, or when the person’s ability to fight off the infection is decreased because of chronic illness or an illness that affects the immune system.

While parents are likely to be worried by reports they are seeing related to iGAS, cases of invasive group A streptococcal infection (iGAS) remain rare in Wales, and children have a very low risk of contracting the disease.

The advice to parents is contact your GP, visit 111.wales.nhs.uk (Wales), 111.nhs.uk (England), or call NHS 111.

Public Health Wales has developed this traffic light guide for parents:

Treat at Home

If your child has a:

• Sore throat

• Headache

This can be treated at home. Cold and ‘flu symptoms are very common at this time of year, especially in children. Most will have a common seasonal virus, which can be treated at home by keeping the child hydrated, and with paracetamol or Calpol.

Contact NHS 111 Wales

If your child also:

• Has a fever

• Is nauseated or vomiting

• Develops a fine red rash, which feels like sandpaper

You should contact NHS 111 Wales or your GP for advice.

Contact GP

If your child has any of the following:

• A fever above 38°C

• Severe muscle aches

• Localised muscle tenderness

• Redness at the site of wound

Contact your GP or get medical advice as soon as possible.

Make 2023 Your Year!

By HELEN CONWAY

So, did you have a great Christmas?

Did you eat too much?

Did you drink too much?

Did you sit around more than usual?

Do you feel a bit sluggish now?

Put on a few pounds?

Yes? Good!

Christmas is often the one time when people are able to fully relax, to spend extended time with loved ones and friends, and to switch off from the usual schedule of doing.

It’s not a bad thing. But it can’t go on forever. At some point, you have to put the mince pies down.

If you are ready to get back onto a healthier wagon, here are a few tips to get you started:

• Get back into a regular sleep pattern. Often, over Christmas, our sleep schedule becomes erratic, but a regular schedule of quality sleep can help with weight management and positive mental health.

• Drink more. Water, fruit and herb teas that is! This will help to rehydrate, make you feel fuller and reduce snacking, and are essential for good brain and body function.

• Bias your diet towards more fruit and veg. We often eat more foods high in sugar and fat over the holidays, so plenty of colourful whole foods will give you plenty of nutrients.

• Start something new. January can be a difficult month. Poor weather, credit card bills, the excitement of Christmas just a memory. But learning something new has been shown to reduce stress, boost mood, improve wellbeing and lower the heart rate.

• Get active. Get up, get moving and make 2023 your year! Walking, swimming, dancing, and of course, Pilates. Find something you really enjoy, and you are far more likely to keep it up.

Bodywork-Pilates was established in 2002. They offer the very best in pilates, yoga and holistic fitness, with over 20 classes a week to choose from in and around Wrexham and Chester.

EssentialsMAG fitness contributor is Helen Conway from Bodywork-Pilates Ltd www.bodywork-pilates.co.uk Tel: 01978 512401

EssentialsMAG Tasty Recipe

Mid-week Easy Teriyaki Chicken

Try this easy, sticky Asian-style teriyaki chicken for a speedy weeknight supper. It takes just 20 minutes to make! Serve it with sticky rice and steamed greens.

INGREDIENTS

2 tbsp toasted sesame oil

6 skinless and boneless chicken thighs, sliced

2 large garlic cloves, crushed

1 thumb-sized piece ginger, grated 50g runny honey 30ml light soy sauce

1 tbsp rice wine vinegar

1 tbsp sesame seeds , to serve

4 spring onions, shredded, to serve Sticky rice, to serve Steamed bok choi or spring greens, to serve

SERVES 4

METHOD

Heat the oil in a non-stick pan over a medium heat. Add the chicken and fry for 7 minutes, or until golden.

Add the garlic and ginger and fry for 2 minutes.

Stir in the honey, soy sauce, vinegar and 100ml water. Bring to the boil and cook for 2 - 5 minutes over a medium heat until the chicken is sticky and coated in a thick sauce.

Scatter over the spring onions and sesame seeds, then serve the chicken with the rice and steamed veg.

The Power of Protein

BY SAMANTHA GRIFFITHS

Protein is an essential nutrient, used by the body to build all cells, tissue, bones, and muscle. It is vital for many processes within the body, including hormone function, the immune system, and energy production.

What food contains protein?

Protein is present in a range of foods, including meat, fish, dairy products, pulses, beans, grains, and nuts.

For example:

100g beef steak = 31g 100g cheddar cheese = 25g 100g salmon = 24g 100g red lentils = 8g 100g tinned kidney beans = 7g

It’s estimated that most adults get the bulk of their protein from meat and dairy products. When over consumed, these foods are associated with high levels of salt and saturated fat. Other sources of protein, such as fish, beans, pulses, and lentils are much lower in salt and saturated fat, and contain important nutrients such as fibre, vitamins, and minerals.

Therefore, the government Eat Well Guide recommends eating more plant-based proteins, as well as two portions of fish each week (one of which should be oily).

How much protein do we need?

In the UK, it’s recommended that adults consume 0.75g of protein per kilogram of body weight, per day. So, for example, a 70kg woman would need 52.5g of protein each day to meet their requirements. Requirements are higher for people who exercise a lot, and those who are pregnant or breastfeeding.

Spread it out across the day

In Western countries our breakfasts and lunches tend to be high in carbohydrates (toast, cereals, sandwiches, etc.) and our evening meals tend to be protein heavy. Rather than having a protein-rich meal once a day, it’s thought to be more beneficial to spread your intake out across each meal.

You could have a boiled egg or nut butter with your breakfast toast. Choose a protein rich cereal with milk, add some feta cheese or cooked lentils to salads at lunchtime, or snack on yoghurt with nuts in the afternoon.

Choose from both animal and plant-based sources to give you the best balance of nutrients!

PLEASE NOTE: If you have a long-term illness and want to make any dietary changes always discuss these with your GP or a Registered Dietitian first.

EssentialsMAG nutrition contributor is Samantha Griffiths of Samantha Kate Nutrition Tel: 07958 207711 samanthakatenutrition@outlook.com www.samanthakatenutrition.com

How to Reduce Your Debts

Debt is something that everyone has at some point in their lives. Whether you owe money from loans, credit cards or store cards, debt is never fun to deal with. Debt is often associated with negative feelings such as anxiety, worry, stress, frustration, etc., and it has a huge impact on our lives.

Many people struggle to pay off their debts because they don't know where to begin, which adds to the emotional turmoil. It’s important to think about it logically and take it one step at a time.

STEP 1: Set a budget

Set a budget for how much you can realistically afford to allocate each month to pay off your debt and make a commitment to stick to it.

STEP 2: Prioritise

Make a list of all your debts with the name of the creditor, total amount owed, minimum monthly payment and interest rate. Choose the debt with the highest interest rate and prioritise paying that one off. Then choose the next highest rate, then the next, and so on. You’ll get out of debt faster and faster as you move down the list.

STEP 3: Pay more than the minimum balance

If it’s feasible, always try to pay more than the minimum payment on any outstanding balance – even £10 or £20 a month can make a big difference. You’ll pay less interest, reduce the amount owed more quickly, and improve your credit rating.

STEP 4:

Use cash rather than a credit card

Although credit cards are a great convenience, they’re also an easy – and expensive - way to incur debt. A good way to gain better control over your finances is to wean yourself off using credit cards to pay for everything. If you can, try to use more cash to pay for everyday or smaller items: it will leave you with more funds to channel into reducing your debt.

STEP 5: Have a goal

Pick a date when you plan to be completely debt-free. It’s easier to keep yourself motivated when you have a goal rather than believing that you’ll be paying off your debt forever. Think about how you’ll feel when that day comes and visualise how you will celebrate.

What if you have no money to pay off your debt?

If you don’t have any spare cash to help pay down your debt then all is not lost. There are still options such as debt management plans, individual voluntary arrangements, administration orders, debt relief orders and bankruptcy orders.

You will find free debt advice at: moneyhelper.co.uk and also citizensadvice.co.uk. If your debt is having a detrimental effect on you mentally then mind.org.uk has lots of practical tips on managing your money and improving your mental health.

Making Their Early Years Count

By JO MERCER, Senior Coordinator, Home-Start, Wrexham

Home-Start is a local community network of trained volunteers and expert support helping families with young children through their challenging times.

Being a parent is hard for everyone; for some it can be lonely, frustrating and overwhelming. Home-Start Wrexham has been supporting families in Wrexham county for 31 years. Our highly trained, non-judgemental and empathetic volunteers work alongside families helping them achieve their goals and making a difference to children's lives.

The challenges of today's world mean that even more families face hurdles to provide the best start for their children and need our support. We have created new ways of helping parents and their children to meet the changing needs of families.

Starting in the home, our approach is as individual as the people we’re helping. No judgement, it is just compassionate, confidential help and expert support.

Volunteering at the heart of Home-Start Home-Start works because our volunteers understand how hard it can be. They work alongside parents, in their own homes, to help them cope with the stresses and strains of life and make sure they have the skills, confidence and strength they need to nurture their children.

Volunteers Needed!

Are you a mum, dad, grandparent or carer? Are you empathetic and non judgemental? Do you have 2-3 hours to spare each week? We need people with your qualities and experience to support families in need in Wrexham more than ever. With your knowledge and experience as a mum or dad, grandparent or carer, you could be the vital support a family needs and make a big difference to their lives.

Join us and:

• Gain access to free, high-quality training

• Make a difference to the lives of parents and children

• Learn new skills

• Enhance your wellbeing

• Make new friends and connect with your community

• Change the lives of the families you support.

If you could give as little as two hours a week to support a parent and their children, then please get in touch.

Find out more: www.home-start.org.uk Or call 01978 366660 email: homestartwrexham@gmail.com

At the Heart of Our Community

By CHRISTOPHER JACKSON

Here at Time 2 Travel, we have always had the people of Wrexham and surrounding areas in our hearts. After all, without you, we wouldn’t be here.

As we head into 2023 and planning your transport needs for the Christmas party season seems a distant memory, we feel it is important for us to support the local community in ways other than providing much needed transport for your family gettogethers and celebrations.

As such, we enjoy working with the community when we can and were delighted to strike up a partnership with FC United of Wrexham recently. As the Club’s sponsor, our aim is to support the Club as it continues on its mission to improve grassroots football, futsal and other sports for all ages.

The partnership is in place for at least the next three years as we plan to not only sponsor the team kits and improve the training facilities, but also to work with the management team on their business plan to create a more sustainable model for the Club’s future.

Leisure time is the backbone of our business as the majority of our customers use our services for their transport to and from the airport, or the races or to a family party or celebration, let alone the daily excursion market for shopping day trips or a visit to the coast. We are now seeing bookings back to pre-pandemic levels as life finally returns to normal.

We pride ourselves on helping everyone to get out and enjoy life as much as possible, especially since the pandemic. And that includes our senior citizens who may find themselves isolated at home.

With this in mind, we organise community day trips such as a cabaret afternoon or show. We can pick you up from your ladies lunches, community groups, church halls and even the pub! We will take you wherever you want to go and return you to your drop off point after a fun-filled afternoon! We are also one of the very few transport companies who allow a mobility scooter on board, so even if you struggle with movement, we will do our best to make sure you get where you want to be.

So, if you are making plans for 2023 and need a quality, reliable, safe transportation service to get you from A to B and back again, you know where to come.

By Christopher Jackson

Where To Start?

By EssentialsMAG environment contributor ROB RENOUF

Maybe you’ve decided that this year you want to do more to help tackle the climate and ecological emergency; but working out the best thing to do can be a challenge. We can make changes in our own lives, do things to help others and we can also try to get politicians and businesses to do more. We’re all different, so the best approach for us won’t necessarily be the same as for others. Let’s begin with a few examples of changes we may be able to make ourselves.

If you own a home, that can be a good place to start. Domestic heating is a major source of carbon emissions; improving the energy efficiency of our homes offers big environmental and cost benefits:

• Loft insulation (one of the cheapest/effective options)

• Wall insulation

• Replacement doors/windows

• Solar panels

• Heat pump

If you drive a lot, an electric vehicle could be a good choice.

The above involve an upfront investment, which won’t be possible for many at present. However, there are alternatives which cost far less or actually save money.

If you’re ready to make a big change, two things which could create the biggest environmental benefit are:

• Switching to a plant-based diet

• Stopping flying

If you’re not ready for such a big step yet, a more incremental approach may provide a better way forward. We need to be honest that small changes alone aren’t sufficient to tackle the current environmental crisis, but doing something is better than nothing.

Here are some easy ways to get started:

• Waste - each time you shop aim to replace at least one more item with a plastic free alternative

• Travel - if you have a car, switch one journey a week to public transport or active travel and build from there

• Food - stopping eating meat one or more days a week can be a good way to discover plant-based alternatives

We mustn’t kid ourselves that meat-free Mondays, the occasional bus trip or cutting down our single use plastics are all that’s required. However, the first steps can be the most difficult; making small changes is less intimidating and having done that, we may discover that further improvements are far easier than we thought.

Some of the biggest barriers to change are often psychological and taking small steps can help us overcome those and open the door to achieving much more progress.

EssentialsMAG environment contributor is Rob Renouf robsrenouf@gmail.com

Looking Forward to Buying Your First Home?

By JON PEATFIELD, Mortgage Consultant at Hadlow Edwards

It’s such an exciting time searching for your first home, particularly in the new year, when everything seems to be looking brighter and fresher. So, here are three things to help you on your journey to buying your first property:

1. Do your research and bring in the experts

Understanding how much you can afford will give you a great starting point for your research. Then you can start looking at how to save the deposit, how much you can borrow, and where you might like to live.

Speaking to a Mortgage Consultant can help you decide on these areas, remove confusing jargon, and help you get the most out of your budget. They can do a lot of the boring stuff like dealing with solicitors and searching for a mortgage provider that suits you best.

2. Keep your credit in check Making sure that you are paying back your repayments, such as car finance, and any mobile phone bills, on time could make a difference in how much you can borrow with providers.

3. Stay calm and be patient

You may not see a property you like within your budget to start with, but new houses are appearing on the market all the time, despite the cost-of-living crisis.

Being patient could mean that you find a house whose sale price has come down to within your budget or a new property pops up that meets your needs better than at the beginning.

If you, or someone you know, are looking forward to buying your first home, I can support you through your exciting journey.

Your home may be repossessed if you do not keep up repayments on your mortgage.

A note from Hadlow Edwards: You might notice we look a little different… We’re excited to announce the launch of Hadlow Edwards’ new logo as part of the ongoing evolution of our company’s brand.

Over nearly 20 years, we have grown and progressed to become the company that we are today. We have developed our visual identity to mirror how far we have come and moved towards a brand that reflects our mission: Building lasting relationships, supporting you through market volatility, and planning for your future, with the next generation in mind.

By Jon Peatfield of Hadlow Edwards Wealth Management Limited hadlow.edwards@sjpp.co.uk Tel: 01978 311 611 www.hadlowedwards.co.uk

Hadlow Edwards is a trading name of Hadlow Edwards Wealth Management Ltd. Hadlow Edwards Wealth Management Ltd 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 a marketing term used to describe St. James’s Place representatives.

Lesley Griffiths MS Member of the Senedd for Wrexham

Happy New Year! I’d like to wish EssentialsMAG readers a healthy and joyful 2023.

Visiting schools in Wrexham is always a highlight of my job but during the peak of the pandemic, this was prohibited. Although coronavirus hasn’t disappeared entirely, thankfully, we have returned to some sort of normality and in the run up to Christmas I was able to visit a number of local schools.

I invited the Welsh Government Education Minister, Jeremy Miles MS, to Wrexham. The Minister spent the day in the constituency visiting All Saints’ Primary School in Gresford, Gwenfro Community Primary School and St Christopher’s School. We also found time to visit The Venture to see its after-school provision. I’m grateful to all the students and staff for being so welcoming and I know the Minister enjoyed his time in Wrexham.

It was a pleasure visiting Rhosnesni High School once again to meet students who have been participating in the My Voice My Choice programme. The school has been working in partnership with Leonard Cheshire, a nationwide charity that supports people of all abilities to live, learn and work as independently as they choose.

The workshops, hosted by Leonard Cheshire, focused on social inclusion and mental wellbeing and with the programme drawing to a close, I was invited to the school to speak, present certificates and

take part in a Q&A session. It was clear the programme has been of great value to the school and students and I wish the participants all the very best.

Ysgol Cae'r Gwenyn, formally known as Wrexham Early Years Centre, opened its new extension in the summer. It was lovely to see the improvements for myself and meet the children and staff in the additional classrooms. The atmosphere at Ysgol Cae'r Gwenyn is always warm and welcoming and, despite the new garden not looking its brightest in the midst of winter, it’s obvious the area is a valuable addition and will benefit pupils for years to come.

Finally, I visited Ysgol Bryn Alyn to take part in an insightful Q&A session with members of the school council. Ysgol Bryn Alyn had invited the Senedd’s Education Outreach Team to the school, which helps young people to better understand how democracy works in Wales.

If any school or youth group is interested in finding out more information, please do not hesitate to contact me.

Talwyd costau’r cyhoeddiad hwn gan Gomisiwn y Senedd, o gronfeydd cyhoeddus / The costs of this publication have been met by the Senedd Commission from public funds.

Tel: 01978 355743

Lesley.Griffiths@senedd.wales www.lesleygriffiths.co.uk

Facebook & Twitter: @lesley4wrexham

Smart Money Saving Ideas

If you’re feeling the squeeze, saving up for something special, or just trying to make your money go a little further, here are a few ways to reduce your spending without feeling as though you’re missing out.

Try out these food apps

For discounted groceries or good-value meals, check out food waste apps such as Too Good To Go or Karma. These apps provide boxes of fresh food from local restaurants, supermarkets, and cafes and all food is heavily discounted. Prices of the boxes start from around £3 depending on the amount of food.

Shop around for a better deal on mobile, broadband and insurance

It might seem easier to renew the same mobile phone, insurance and broadband contracts, but shopping around could save an impressive amount of money. A quick search on comparison websites such as moneysupermarket.com and gocompare.com will show the best value tariffs that match your needs.

Petrol prices

Instead of going to the same petrol station every time, shop around for the cheapest petrol in your area with petrolprices.com. The website and app also offer a rewards card that lets customers gain points as they fill up their car. Depending on the car you drive, petrolprices.com claims you can save anywhere from £160 to £500 per year.

Avoid pre-packed fruit and vegetables

In the supermarket, often the convenience of pre-packed fresh produce is offset by the amount that goes to waste.

Smart shoppers know that aside from reducing their packaging use, opting for loose fruit and veg and only buying the amount you need can save you money.

Keep an eye out for price reductions

Heading to the supermarket later in the day may help reduce the cost of your food shop, since many food suppliers will reduce the prices of items that are nearing their sell-by date (sometimes known as “yellow stickering”). Websites such as skintdad.co.uk publish lists of the times each supermarket chain reduces its prices on a daily basis.

Cashback on absolutely everything Get into the habit of checking for cashback across apps like TopCashback and Quidco every time you buy online, especially for things like holidays, insurance, and highticket items. Even small percentages add up quickly, and you’ll accumulate a balance which can be withdrawn to boost your coffers.

Borrow, don’t buy

For those expensive things that get limited use, try borrowing before you buy. If you can’t borrow, try renting. Renting can help with budgeting because you avoid big ticket purchase costs. Share and repair shops are also popping up all over the country and the Olio app has just launched a feature that allows you to borrow and loan things in your community.

Useful Numbers

In an EMERGENCY always dial 999

For your local POLICE STATION in a NON EMERGENCY dial 101

ANIMAL CARE

Blakemere Veterinary 01691 622 201

Borras Park Veterinary 01978 310 131

Daleside Veterinary 01978 311 881

Farndon Kennels & Cattery 01829 270 198

Gatehouse Veterinary 01244 570 364

Lightwood Boarding Kennels 01978 710 487 Park Lane Kennels 01978 852 914

Rhyd Broughton Veterinary 01978 720 362 RSPCA 0300 1234 999 Vets4Pets 01978 352 499

COUNCILS

Cheshire West & Chester 0300 123 8 123 Wrexham 01978 292 000

DOCTORS

Borras Park Surgery 01978 801 960

Hanmer Doctors Surgery 01948 830 223 Overton Surgery 01978 780 804 Overton Medical Practice 01978 710 666 Strathmore Medical Practice 01978 352 055 NHS Direct 111

DENTISTS

Bridge End Dental Practice 01978 762 030 Maelor Dental Care 01978 780 943 Wrexham Dental Centre 0300 085 9666

OPTICIANS

Gresford Eyecare 01978 855 828

HOSPITALS

Countess of Chester 01244 365 000 Wrexham Maelor 01978 291 100

LEISURE CENTRES

Gwyn Evans 01978 269 540 Northgate Arena 01244 380444 Plas Madoc 01978 821 600

LOCAL FACILITIES

3C Pest Control 01948 838 111

Adult Social Services 01978 292 066

Citizens Advice 0300 330 1178

Foodbank - Chester 0151 355 7730

Foodbank - Wrexham 07538 547971

Recycling Centre - Chester 01244 372 764

Recycling Centre - Tattenhall 01829 771 337

Recycling Centre - Whitchurch 0345 678 9007

Recycling Centre - Wrexham 01978 292 000 Samaritans 116 123

LOCAL SERVICES

Environment Agency 03708 506 506

Fire & Rescue - North Wales 01745 535 250

Natural Resources Wales 0300 065 3000 Severn Trent Water 0800 783 4444 Welsh Water 0800 052 0130

LIBRARIES

Chester Library at Storyhouse 01244 409 113 Gresford Library 01978 852 627 Overton Library 01978 710 557 Wrexham Library 01978 292 090

SCHOOLS & NURSERIES

Abbey Gate College 01244 332 077

Acorns Playgroup Rhosddu 07516 254623

Acton Park Primary School 01978 318 950

Alexandra School 01978 315 120

All Saints’ Primary School 01978 852 342

Bangor-on-Dee Childcare 01978 780 757

Barkers Lane Primary School 01978 357 754

Bishop Heber High School 01948 860 571

Borderbrook Primary School 01948 770 676

Borras Park CP School 01978 346 890

Bronington VA Primary School 01948 780 283

Darland High School 01244 570 588 Eyton Primary School 01978 823 392 Farndon Primary School 01244 981 280 Garden Village Playgroup 01978 363600 Holt Primary School 01829 270 021 Holt Under 5’s Playgroup 07496 231 275 Madras Primary School 01978 710 419 Overton Playgroup 01978 710 688 Rhosddu School 01978 318 830 Rhosnesni High School 01978 340 840

Shocklach Primary School 01829 250 285

St. Chad’s School 01948 830 238 St. Mary’s School Overton 01978 710 370 St. Paul's VA Primary School 01978 661 556

The King’s School 01244 689 500

The Maelor School 01948 830 291

The Queen’s School 01244 312 078

Wat’s Dyke School 01978 355 731

Ysgol Bryn Alyn 01978 720 700

Ysgol Deiniol Primary School 01978 353 760

Ysgol Plas Coch 01978 311 198 Ysgol Rhosymedre 01978 812 510 Ysgol Sant Dunawd 01978 780 757

TRAVEL

National Rail Enquiries 03457 48 49 50 Traveline 0871 200 22 33

Page... Just For Fun

Crossword

ACROSS 1 Sweet dessert (4) 3 Relating to time (8)

Love; genre of fiction (7) 10 Move from one place to another (5)

Top (anag) (3)

Question intensely (5)

Armature of an electric motor (5)

Managed (5)

Our planet (5) 18 Rocky peak (3) 19 Expect; think that (5) 20 ___ Bedingfield: musician (7) 21 Ability to meet liabilities (8) 22 Grain that grows into a new plant (4)

DOWN 1 Period of the Paleozoic era (13) 2 Tidily kept (5) 4 Small hole (6) 5 Person studying after a first degree (12) 6 Dried grapes (7) 7 The ___ / ___ : Fairy tale by Hans Christian Andersen (6,7) 8 Perform below expectation (12) 14 Pertaining to warfare (7) 16 Meal eaten in the fresh air (6) 18 Sense experience (5)

If you want to find out the answers they will be published in next month’s edition. Here are the answers from December:

Classic Sudoku