EssentialsMAG March 2023 - South Wrexham Magazine

Welcome...

Cover Image: Elegant flower with ladybird

April Deadlines:

Editorial - 10 March

Advertising - 17 March

Spring is finally here –or is it? According to the Met Office, “meteorological” spring starts on 1st March, but at EssentialsMAG, we’re welcoming it on 20th March – the vernal equinox.

Whichever day you prefer, there’s no doubt that this month has a definite spring in its step, with celebrations aplenty: St. David’s Day on the 1st , St. Patrick’s Day on the 17th and Mother’s Day on the 19th. And after all that, you’ll probably be thankful for World Sleep Day on the 19th, too!

A date that’s firmly on my calendar, is Made In UK Day on 9th March, when we’re encouraged to champion UK-made products. It’s a great way to promote our great British manufacturing and craftsmanship, boost the local economy and reduce carbon footprints. Find out more at: makeitbritish.co.uk/madeinukday.

And don’t forget that the clocks “spring forward” on Sunday 26th March. We can start to look forward to longer, lighter evenings with more opportunities to get outside and enjoy the fresh air, and all those other glorious signs of spring!

Have a great month!

EMAIL: vicky@essentialsmag.co.uk

CALL: 01978 855459

www.essentialsmag.co.uk

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All the best, Vicky Heathfield

£5m Plan For Wrexham Football Museum

Moves to celebrate Wales' love of the beautiful game are a step closer after plans for a national football museum in Wrexham received a £5.4m boost. Wrexham's football heritage has seen a boost in publicity since Hollywood stars Ryan Reynolds and Rob McElhenney bought the club in February 2021. The Welsh government said the venue would "celebrate the sport's heritage". While the exhibitions will be in Wrexham - created through a major expansion of the city's existing museum - the football museum would reflect the whole of Wales by engaging communities across the country. It is hoped the museum, celebrating the highs and lows of Welsh football, will boost tourism and become a key attraction for the area, which would capitalise on growing interest in the men's and women's national sides and Wrexham AFC.

Hosts Needed for Ukrainian Refugees

As we reach the anniversary of the invasion of Ukraine by Russian forces, Wrexham Council are appealing for more hosts to support those refugees who have been forced to flee their country and offer them host accommodation. Residents are encouraged to come forward if they can provide rent-free lodging for a minimum of six months - whether that be a spare room, or any other type of accommodation.

Each host receives a thank you payment of £350 per month from the UK Government with the potential to rise to £500 per month dependent of the guests’ length of time in the UK.

To find out more please email: homesforukraine@wrexham.gov.uk.

Are You Missing Out on Tax-Free Childcare?

Tax-Free Childcare is a financial support for working families with children up to the age of 11, or 16 if their child has a disability. The government top-up can be used to pay for any approved childcare, including holiday clubs, breakfast and after school clubs, child minders and nurseries.

More than one million families in the UK are entitled to some form of government childcare support and the government is encouraging those eligible not to miss out on their entitlements. Families who have not yet signed up should check their eligibility and apply online via Childcare Choices website: www.childcarechoices.gov.uk

Choir Singers Wanted

Cantorion Rhos is an English-speaking choir with strong Welsh influences, established over 40-years ago in Rhosllanerchrugog. They perform to a high standard in concerts and competitions, locally and also abroad, under the direction of Musical Director, Matthias Wurz, and Deputy Musical Director/Accompanist, Caroline Morris.

Rehearsals take place at Wrexham Methodist Church, Regent Street, on Mondays, from 7:15pm to 9:30pm.

Since the pandemic, choir numbers have fallen, and they are now seeking new members. Being a very friendly choir, there are no auditions, and you are not required to read music. Their main aim is to encourage and enjoy singing and share this enjoyment with others.

In September 2023, they shall also need a new Assistant Accompanist (AA), as the current AA is off to University to study music. This position is open to any young pianists who are keen to develop their accompanying skills, under the supervision of the Musical Director and Deputy Musical Director. They will have the opportunity to accompany the choir during rehearsals and also in concerts.

If you are interested in either joining Cantorion Choir, or becoming the new Assistant Accompanist, contact Choir Secretary, David Pearce on: 07944 143119, or message them via their Facebook page: @cantorionrhos

Practising Self-Care

By EssentialsMAG motivation contributor SASHA KENNEY

Over the years there have been many interesting debates on what self-care is; but in this article we focus on vital selfcare, meaning taking an active role in protecting your own wellbeing, health and happiness. I want you to imagine a table, and on it all the most important things in your life; your family, friends, and all the things that are important to you.

The table represents your health, wellbeing, and happiness. The bigger and stronger the table, the more we can enjoy all the things on it.

To keep that table strong and sturdy, we need to look after ourselves and practice self-care regularly.

So what is vital self-care? What exactly should we be doing?

“Exercise daily and eat healthy” is, of course, the most obvious answer. But have you ever asked yourself questions like these:

• Should I be exercising in the morning or in the evening?

• Should I be doing intermittent fasting?

• Is eating white meat good for me?

• When is the best time to go to sleep?

• How often should I be taking a break from work?

• Am I too stressed?

There are so many things to think about! As most of us are often pressed for time (and often lacking in motivation), the big question is what exactly should you be doing and when? It can be overwhelming.

So we need to remember that self-care is not about perfection. Self-care is about progress. You don’t need to get it 100% right. You just need to get it going.

Here are a few suggestions on how to improve your self-care today:

• Go for a short walk

• Think of three things you are grateful for

• Make yourself a green smoothie

• Sit up straight and engage your core

• Take five minutes to meditate

• Book onto a new yoga class.

Whichever you fancy, just do it. Don’t postpone it. Do it now.

It is as simple as that. Take a step in the right direction. One good habit at a time.

Remember, self-care is about making small steps. Small steps each day lead to big changes - and a stronger table, so that you can enjoy everything on it.

By Sasha Kenney Helping people to think and feel better The founder of Hoola Nation sasha@hoolanation.co.uk

The Gateway to Your Body's Health

By SATISH CHAPPITI, Arc Healthcare Dental Services

Did you know that your oral health offers clues about your overall health – or that problems in your mouth can affect the rest of your body? Your mouth is the gateway to the rest of your body, and how you treat your teeth and gums can have lasting effects. Like other areas of your body, your mouth teems with bacteria and if these bacteria get into your blood stream, digestive or respiratory tracts then they can cause disease. Protect yourself by learning more about the connection between oral health and overall health. Normally the body’s natural defences and good oral health care keep bacteria under control. However, without proper oral hygiene, bacteria can reach levels that might lead to oral infections like:-

• Gingivitis, when bacteria infect your gums. It’s a mild early form of gum disease

• Periodontal disease is a gum infection that leads to inflamed gums and bone loss around teeth

• Tooth decay resulting in cavities in your teeth.

Bad oral health can cause medical problems and certain medical problems and medications can contribute to periodontal disease and tooth bone loss.

Medications like decongestants, antihistamines, painkillers, diuretics and antidepressants, asthma inhalers, high blood pressure tablets

can all reduce salivary flow which is essential to wash away food and neutralise acids produced by bacteria in the mouth.

What can you do on your part?

Tell your dentist about medications you are on and changes in your overall health, especially if you have a chronic condition like diabetes.

My advice is:

• Brush your teeth at least twice a day for two minutes with fluoride toothpaste, and I always recommend using an Oral-B electric toothbrush.

• Use dental tape which is waxed and flat and gets easily between teeth rather than the floss on a stick.

• Hydrogen peroxide mouthwash like Colgate Peroxyl, once a day.

• Plaque disclosing tablets like TEPE Plaque Reveal. They are an excellent teaching tool to improve your brushing technique.

• Regular dental check-ups, x-rays and hygiene appointments.

• Eat healthy, limiting sugary foods and drinks at snack times. Acid drinks and acidic fruits cause erosion of the enamel causing tooth wear.

• Avoid smoking and vaping. Studies have shown tobacco use to be one of the most significant risk factors in the cause and progression of periodontal disease and ultimately, in premature tooth loss.

By Satish Chappiti from Arc Healthcare, 2 Watergate Street, Ellesmere SY12 0EU Tel: 01691 623692 www.archealthcaredental.co.uk

National Bed Month

By HELEN CONWAY

March is National Bed Month - the aim being, to encourage people to sleep better. Sleep is as essential for good health as food and water, allowing the body to rest and recover.

So, how can you improve your sleep patterns? There are some really simple ways of encouraging better sleep hygiene:

• Avoid heavy meals before bed. Give your body time to digest before sleep. Although opinion is divided about whether you should eat prior to retiring, too much food may just be uncomfortable, and if you suffer with reflux, it can be aggravated by lying down.

• Ensure your room is dark (black out blinds are great), and cool. About 15-19°C (60-67°F) is considered optimal.

• Reduce screen time before bed. Electronic devices can interfere with sleep by suppressing the production of melatonin, a natural hormone released in the evening to help you feel tired and ready for sleep.

• Whilst being active during the day is helpful, try to create a more relaxing run up to bedtime. This can include reading, yoga or Pilates, meditation and breathing practices.

Creating a relaxing practice before bed stimulates the parasympathetic nervous system (PSNS) - the rest and digest system.

One of the nerves affected when the PSNS is activated, is the vagus nerve. The vagus nerve helps control the heart, lungs, and digestion organs. Heart rate slows and blood pressure lowers. Humming, chanting, singing and yoga breathing practices can all activate the vagus nerve.

Here’s a breathing practice I particularly find useful:

The Waterfall Breath

• Breathe in through the nose

• Exhale through the mouth, and pause for a moment

• Exhale and pause for a moment

• Exhale and pause for a moment

• Exhale remaining breath

• Imagine you are dropping each bit of breath down a waterfall into a pool.

If you would like more advice, please get in touch. A good sleep routine will be different for everyone, I’m happy to help.

Sleep well.

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.

Dates for your Diary

WED 1, 8, 15, 22, 29 MARCH

SUN 5, 12, 19, 26 MARCH

Marford Karate Club

Marford Community Centre, Pant Lane, Marford LL12 8SH

Come and learn traditional Shotokan style Karate. Adults & children welcome

6.30pm - 8pm (Wed)

10.30am - 12pm (Sun)

£4.00 child/£5.00 adult

Tel: 07708 404043 (Jeremy)

FRI 3 MARCH

Wrexham Birdwatchers

Gresford Trust Memorial Hall, off High Street, Gresford LL12 8PS

Wrexham Birdwatchers’ March meeting, a talk on ‘Gambian Experience’ by Paul Hill. All welcome.

7:30pm

Tel: 01978 855266 (Trevor)

SAT 4 MARCH

Bangor-on-Dee Art Group

Coffee Morning

Bangor-on-Dee Village Hall, Bangor-on-Dee, Wrexham LL13 0BY

Bangor-on-Dee Art Group invites you to a Coffee Morning. Artworks, cards and paintings will be on display. Plus a raffle, cake and book stalls. Come and relax and chat with friends.

10am - 12pm

£2.00 (incl refreshments)

SAT 4 MARCH

Overton WI - Annual Coffee Morning

Overton Village Hall, Pen-Y-Llan Street, Overton LL13 0EE

Overton WI invite you to their annual Coffee Morning. There will be lots of stalls and their famous bacon baps!

10am

me4oneill@gmail.com

EVERY SUNDAY

Model Railway Rides

Pant-yr-Ochain, Old Wrexham Road, Gresford LL12 8TY

Wrexham Model Engineers, adjacent to the Pant-YrOchain, is open to visitors every Sunday, weather permitting. A small snack bar is now open selling drinks and crisps.

12pm - 4pm

Free (donations welcome)

EVERY MONDAY

Walking Football for the over 60s

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)

EVERY THURSDAY

Walking Netball

Rhosnesni High School, Rhosnesni Lane, Wrexham LL13 9ET

Walking Netball is a slower version of the game, designed so anyone can play regardless of age or fitness. Have some fun and make new friends! New members always welcome!

6pm

£3.50 per session

sheilageorge2@hotmail.com

WED 8 MARCH

Darland Divas WI

Rossett & Burton Village Hall, Station Road, Rossett LL12 0HE

Come and meet women in your local area, to make friends and make a difference in your community. All welcome.

7:30pm

Tel: 07708 005361 (Linda)

SAT 11 MARCH

Soft Play

Eccleston Village Hall Church Road, Eccleston CH4 9HT

Soft play fun! Let your little ones be entertained whilst you catch up and meet new friends.

9:45am - 3:15pm

£17.00

http://bit.ly/3IH4NTE

SUN 12 MARCH

Chester 10k

Chester City Centre

The MBNA Chester 10K is the only city based 10K in Chester. Run for free if you can commit to raising a minimum of £200. Includes an Alder Hey running top. 8am start activeleisureevents.co.uk

WED 15 MARCH

Wrexham Flower Club

Capel Y Groes (Chapel Cross), 10 Stryt Holt, Wrexham LL12 7AG

Wrexham Flower Club meets every third Wednesday of the month. New members welcome as flower arranging speaks a universal language.

7pm

Tel: 01978 357356 (Judith)

WED 15 MARCH

Pulford & Poulton Local History Group

Pulford Village Hall, St Mary's Church, Pulford CH4 9EU

Monthly talks from guest speakers on a host of local history topics. In March come and listen to a talk on “Welsh Copper” by Rob Toomey

7:30pm (and 2pm Saturday)

£2.00 members/£3.00 non pplhg.org.uk

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

SAT & SUN 18, 19 MARCH

Feed the Baby Lambs! The Bungalow, Darland Lane, Rossett LL12 0GA

Come and feed the baby lambs! Homemade cakes and refreshments available. All proceeds to Christ Church, Rossett.

10am - 12pm Free (donations welcome)

Tel: 01244 570242

21 - 25 MARCH

Play: The Anniversary

Grove Park Theatre, Hill Street, Wrexham LL11 1SN

An amateur production, The Anniversary, by Bill MacIlwraith

7:30pm

£5.00 child/£8.00 adult groveparktheatre.co.uk

THUR 23 MARCH

Holt Local History Society

Holt Community Centre, Chapel Street LL13 9DJ

An Illustrated talk on ‘Erddig’ by Jill Burton

7:30pm

£5.00 for visitors

Tel: 01829 270562 (Brian)

FRI 24 MARCH

From Here to Absurdity

Overton Village Hall, Pen-Y-Llan Street, Overton LL13 0EE

Overton Amateur Dramatic Society presents 90 minutes of original comedy sketches

8pm

£15.00 (incl. light supper) Corner Shop, Overton

WED 29 MARCH

Shopping & Lifestyle

Evening

Grosvenor Pulford Hotel, Pulford CH4 9DG

An evening of fabulous shopping. Stalls include clothing, jewellery, home accessories, gifts etc.

6pm - 9:30pm

£5.00 (cash only)

Tel: 07703 203684 (Lucy)

Share your events with us - it’s FREE! Let us know your events taking place next month so we can feature them. essentialsmag.co.uk /whatson

Looking After Your Garden Equipment

By ANDY CUSHLEY, Chester Small Plant Garden Machinery

Spring is all about growth, and gardeners are the first to notice the change in the season. Flowers, grass and hedges all seem to grow at a considerable rate once the weather warms up. It doesn’t matter if you are a professional landscaper or only have a small patch of greenery, there are a few things you should check before you dust off the lawnmower, hedge trimmer and hand tools.

Think of your mower in the same way you would any vehicle; a small repair will prevent bigger problems and major expense later. These tools are an investment that need care and maintenance. Using a certified servicing provider will save you time, or prevent a serious injury.

In terms of safety, accidents are more likely to happen if equipment is defective. Only use equipment as per the manufacturer’s guidelines. Improper use may lead to damage to you or the machinery.

Power tools should have their electrical cords checked, in case of corrosion or rodent damage, if stored in an outdoor shed. Chainsaws should be inspected for any missing or worn teeth, and any tools with blades should be sharpened and oiled. Always use the correct oil or lubricant for each tool, as recommended by the manufacturer.

Whether your mower is a manual push mower, a hover, or a ride-on vehicle, you should inspect the filters, spark plugs and cables for any wear and tear. Also check your strimmer cord, spool and blades before use.

Make sure you flush out any old fuel before you get started this season, then fill it back up with fresh fuel. For two-stroke machines, mix a fresh batch of fuel-to-oil in a ratio of 50:1.

Remember – fresh fuel only stays fresh for approximately a month, then it starts to degrade without any fuel stabiliser.

As well as preventing any excessive expense, repair is better for the environment. If your equipment has been bought under warranty, regular maintenance by a professional will be needed to keep within the terms of any warranty agreement. Keep all service receipts to ensure you have full coverage. Machinery and tools that are appropriately taken care of will save you money, time and help the planet.

For information on repairs, sales and service of lawn mowers and garden machinery, please get in touch.

By Andy Cushley from Chester Small Plant Garden Machinery Tel: 01244 674447 www.chestersmallplant.co.uk

Gardening Tips and Advice

March - Spring Arrives

Spring usually arrives by mid-March and the frequent sunny days provide the opportunity for an increasing range of gardening tasks. It's time to get busy preparing seed beds, sowing seed, cutting back winter shrubs and generally tidying up around the garden.

TOP 10 JOBS TO DO IN THE GARDEN THIS MONTH

1. Protect new spring shoots from slugs.

2. Plant shallots, onion sets and early potatoes.

3. Plant summer-flowering bulbs.

4. Lift and divide overgrown clumps of perennials.

5. Top dress containers with fresh compost.

6. Mow the lawn on dry days (if needed).

7. Cut back Cornus (dogwood) and Salix (willow) grown for colourful winter stems.

8. Hoe and mulch weeds to keep them under control early.

9. Start feeding fish and using the pond fountain; remove pond heaters.

10. Prune bush and climbing roses.

Get on the Right Track

By DELMAR WORLD in Gresford

Delmar World have two UK’s Premier Canada Specialists. Here, Ann talks about the various train journeys that can be added to a holiday itinerary, to give a different perspective.

Over the years, I have enjoyed a few train journeys in Canada. So much of the scenery is breathtakingly majestic, which is just as well, because, due to the sheer size of the country, many journeys can be up to four nights. Here are three of the most popular:

The Rocky Mountaineer is considered to be the most popular tourist train as its route and schedule is specifically designed for daylight viewing and the experience is spectacular. There are three routes between the Canadian Rockies and Vancouver and each one takes two or three days, depending on the route. Breakfast and lunch is served on the train but you don’t sleep on board; instead you stay in a hotel with free transfers. There are two classes - Silverleaf and Goldleaf Service. As you might expect, there is a difference in the comfort level (and price!) but both are excellent.

Many clients ask me about “the train that goes across Canada”. This is a VIA Rail service train called The Canadian.

Unlike the Rocky Mountaineer, this train travels overnight and has various class levels and sleeping accommodation, ranging from upper and lower berths with a privacy curtain to the high-end Prestige Sleeper Class with spacious cabins, private bathrooms, flat-screen TV and minibar. In this class, all meals, bar service and snacks are included.

The four-night journey between Toronto and Vancouver can be done in one trip or can be broken to include some of the towns along the way.

The Ocean Route which operates between Montreal and Halifax is an overnight scenic journey. If you travel in the Sleeper Plus class, you will have access to the Park Car: a carriage with a 180 degree glass dome allowing all round viewing. Once you are in The Maritimes - which comprises New Brunswick, Nova Scotia, and Prince Edward Island - the area has a lot to offer and it is very easy to get around by car.

For more details contact Delmar World and Perfect Cruises 01978 853886.

Delmar World are leading travel experts in Worldwide tailor-made holidays & cruises.

Tel: 01978 853 886, www.delmarworld.com

54-56 Chester Road, Gresford, Wrexham LL12 8NE

Wrexham Tourism News

By JOE BICKERTON, Tourism Manager, Wrexham County Borough Council

Visitors to Wrexham will find an enhanced offering this year, as the new Visitor Information Centre on Chester Street has opened it's doors!

Formerly known as the 'Tourist Information Centre' and located on Queen’s Square from 1991 to 2020, the new Centre has triple the floorspace and an ethos centred around showcasing local food and drink produce and Welsh gifts, along with being a place to find out about events, attractions and things to see and do across the County.

Although already trading six days a week, from Monday to Saturday, the official opening took place on 1st March - just ahead of the traditional St. David's Day parade in the city centre.

Visitors to the city centre that day were encouraged to call in and meet some of the local producers on-site; ranging from artisan coffee roasters, through to fudge makers, a baker and many more!

Despite other similar centres closing across North Wales in recent years, having a Visitor Information Centre is seen as an important feature as Wrexham's tourism sector recovers from the pandemic and looks to keep growing.

With a new team in place, and headed up by experienced local retailer, Mick Pinder, the Centre aims to become the first point

of call for visitors to Wrexham over the coming years.

Having a bold, visible Centre located between two key attractions (Tŷ Pawb and Xplore!) is really important and shows our commitment to supporting not only the city centre but, the promotion of hospitality businesses and destination events across the whole County.

With thanks to support from Visit Wales, we were able to design the Centre to not only offer retail and information, but to also have flexible space for local food and drink traders to have pop-up trading space, tasting events and more. If it helps promote local tourism and showcase what a brilliant place Wrexham County is to visit and stay, we're up for working with businesses to try and make it happen.

Wrexham Visitor Information Centre is located on Chester Street (on the corner of the South Arcade leading into Tŷ Pawb), and opposite Xplore! Science Discovery Centre.

Opening times are: 9am - 5pm, Monday to Saturday.

Official websites for visitors to the area are: This is Wrexham: www.thisiswrexham.co.uk

North East Wales: www.northeastwales.wales

By Joe Bickerton, Tourism Manager at Wrexham County Borough Council T. 01978 292015 www.thisiswrexham.co.uk

Wild Garlic & Nettle Soup

Forage for some fresh spring greens and simmer

with finely diced vegetables to make this vibrant, healthy, low-fat green soup.

SERVES 4-6

INGREDIENTS

1 tbsp rapeseed oil

25g butter

1 onion, finely diced

1 leek, finely diced

2 celery sticks, thinly sliced

1 carrot, finely diced

1 small potato, peeled and diced

1.2l good-quality vegetable stock

300g young nettle leaves

200g wild garlic leaves

3 tbsp milk

METHOD

Heat the oil and butter in a large saucepan. Add the onion, leek, celery, carrot, potato and a good pinch of salt, and stir until everything is well coated. Cover and sweat gently for 15-20 minutes, stirring every so often to make sure that the vegetables don’t catch on the bottom of the pan.

Pour in the stock and simmer for 10 minutes. Add the nettles in several batches, stirring, then add the wild garlic leaves and simmer for 2 minutes.

Remove from the heat and blend using a stick blender or tip into a blender.

Return to the heat and stir through the milk, then taste for seasoning.

Ladle into bowls and drizzle over a little extra oil, then top with a few wild garlic flowers, if you have them.

Seasonal Treats in March

With the clocks going forward, blossom budding and the days noticeably longer, spring is most definitely in the air this month – and there are some new tasty ingredients around, too.

Purple sprouting broccoli

Home-grown purple-sprouting broccoli is only available between February and March, and its emergence signals the start of a seasonal shift away from roots to leafy spring ingredients. Related to calabrese, large-headed broccoli, is sometimes compared to asparagus for its fleeting appearance and delicate flavour. It’s bursting with nutrients, including vitamins

A, C and K, and only needs the briefest of cooking. Keep it simple by steaming or stir-frying for a couple of minutes until still tender, or try it tossed in olive oil, seasoned and roasted until slightly charred.

Lemon sole

With a delicate flavour and tender, juicy meat, lemon sole is a type of right-eyed flatfish and a member of the plaice family rather than a true sole. Bang in season in March, with most coming from the waters off the southwest of England, it’s perfect for oven-baking or roasting, grilling or frying – one per person makes a great meal. You’ll get more flavour if you leave the bones in, but it’s still delicious cooked as fillets.

Try it coated in seasoned plain flour, cooked in a hot pan in olive oil and a dab of butter – fry skin-side down for two minutes, then flip over and cook for another one to two minutes, before serving drizzled with the pan juices.

Wild things

Wild garlic

Wild garlic grows in vast clumps across damp woodland floors and is easily recognisable from its familiar garlicky aroma. The entire plant is edible, including the pretty white flowers which grow from April to June. Prep is easy: give it a good rinse, pat dry then store in the fridge for up to five days. Use chopped towards the end of cooking time in a casserole or risotto, as a topping for a pasta dish or to pep up a salad – it’s far less pungent than bulb garlic, so it won’t overpower your meal.

Nettles

March is also a great time of year to try nettles, which taste similar to spinach and are equally as nutritious, packed with B vitamins, beta-carotene, calcium and iron. Choose short, bright green shoots and pick, wearing thick gardening gloves, then wash and blanch to neutralise the stings, before using raw, stir-fried or steamed – or even to make pesto!

March Shopping List

Beetroot, Broccoli, Carrots, Cabbage, Cauliflower, Celeriac, Chard, Cod, Endive, Hake, Jerusalem Artichoke, Kale, Leeks, Lettuce, Parsnips, Pollock, Pumpkins, Purple-sprouting broccoli, Radishes, Forced rhubarb, Shallots, Spring greens, Spring onions, Swedes, Turnips, Venison.

Hope and New Beginnings’

By EMMA GOUGH, Mindkey Therapy

Hello, I’m Emma, a Psychotherapist accredited with the BABCP. I have developed my interest and career in mental health for over 15 years, working in local authority settings, community mental health teams, CAMHS, and most recently in the NHS as a Psychotherapist. I work with individuals (18 years and over) who are experiencing psychological distress as a result of trauma and adversity. I also treat anxiety, overthinking and depression.

MindKey Therapy offers a range of NICE recommended, evidence-based psychological interventions from CBT, Trauma-Focussed CBT, Narrative Exposure Therapy and EMDR. Many people who experience a traumatic event recover in time, often with different perspectives on life. Other people may develop difficulties such as phobias, social withdrawal and isolation, have difficulty interacting with others or develop anxiety and depression.

Do you experience any of the following:

• Feeling emotionally numb and detached?

• Overwhelmed with emotion?

• Feeling panicky?

• Negative thoughts about yourself, other people or the world?

• Difficulty sleeping and/or concentrating?

• Feeling on edge all the time, on guard, jumpy or easily startled?

• Low in mood and/or anxious?

• Spending your time living in the past or future, not able to enjoy the present moment?

• Feeling worthless or a failure or not good enough?

• Unable to feel close to others?

• Anger, guilt, shame, fear?

• Re-experiencing a traumatic event also known as ‘flashbacks’?

• Avoiding things that remind you of traumatic events, like people or places?

There are many situations that can lead to symptoms of what we call trauma or PTSD:

• Childhood abuse

• Trauma in childhood as a result of absence of care and protection

• Bullying

• Domestic abuse/violence

• Serious Physical injury

• Assault

• Road traffic accidents

• Death or threat to life

• War/torture

• Natural disaster

• Admission to intensive care

• Loss.

Working compassionately and sensitively, MindKey Therapy can help you develop skills and coping strategies to overcome psychological distress, reducing symptoms, giving you control over memories and emotions, empowering you to have more control over your life, working towards the goals you want to achieve.

If you feel ready to take the first step, let me help you to take the next.

By Emma Gough from Mindkey Therapy Tel: 07487 373628 emma@mindkeytherapy.co.uk

Networking for Business

Business networking is the process of establishing a mutually beneficial relationship with other business people. The primary purpose of business networking is to tell others about your business and hopefully, turn them into customers. But, let’s be honest - to most people, the idea of introducing yourself to strangers isn’t all that appealing. So, unless you’re a social butterfly, you may find it hard to push yourself to try business networking.

The thing is, though, networking is actually extremely beneficial for your business. You get to share ideas with other professionals, and even develop new skills. Networking becomes really effective when strong longterm relationships are built through trust and mutual respect.

For a start-up or small business at any stage, networking can provide a lifeline of support, solutions to problems and lead to new business opportunities.

Business 2 Go is a small, friendly, business networking group, who meet every fortnight, on Thursday mornings, at the Rossett Hall Hotel near Wrexham.

Our meetings are relaxed and informal, and we provide a very warm welcome to any visitors who may wish to join us. Starting at 6.45am (so we can start and finish on time and get on with the working day at 8:30am), we begin with a welcome, open networking and coffee - then we enjoy a top-class buffet cooked breakfast!

Try for yourself

The best way to see if Business 2 Go is the right networking group for you is to come along and try for yourself. You are most welcome to join us as our guest - and you may even pick up some quality business referrals whilst you're there.

To come along to our next meeting, please complete the form on our website: business2go.org.uk

Whether

Being a Positive Influence

By EssentialsMAG environment contributor ROB RENOUF

Alongside changes we can make as individuals, or joining groups and campaigns, we potentially have opportunities to influence the behaviour of businesses and politicians.

Businesses

Consuming less is one of the simplest and most effective things we can do for the environment. We’re very unlikely to reduce our consumption to zero, so minimising the amount we consume and reducing the environmental impact of whatever remains is a more realistic goal.

Where we do need to make purchases, we can still have a positive influence if we support businesses operating in a more sustainable and ethical way, and boycott those that aren’t. This involves being well informed, so we can avoid being fooled by “greenwashing” (misrepresentation of companies being more environmentally friendly than they actually are).

Here’s a reminder of some things to consider when making purchasing decisions:

• Production - what resources went into the product? (materials and energy/water/land use)

• Energy - how much energy will it use? (where applicable)

• Packaging - buy products with less packaging, or where this isn’t possible, more environmentally friendly packaging (buying local can help reduce the need for packaging)

• Disposal - can the product be easily recycled at the end of its lifespan?

• Quality - well-made products that last longer and are repairable are better for the environment; even if they cost more initially, they can save money in the longer term

• Transport - buying local products is a win/win; it reduces transportation and benefits the local economy (yet another reason for drinking Wrexham Lager!)

Politicians

Elections are the obvious opportunity for us to choose politicians who are willing to take action on environmental issues. However, this doesn’t mean there’s nothing we can do to influence them between elections. A major factor in most politicians’ decision-making is likely to be ‘how will this affect my chances of reelection?’. If they believe that what they do (or don’t do) in relation to the environment will determine how you vote at the next election, they’re far more likely to take action today. So if we want them to act, we need to make them believe that this is an issue that is going to determine how we vote. The easiest way to do this is via email, but we can also write a letter or attend a surgery - if we’re aiming to influence politicians, we just need to ensure they receive the message loud and clear.

EssentialsMAG environment contributor is Rob Renouf

robsrenouf@gmail.com

with Hadlow Edwards

Five Tax-Savvy Tips

Whether you’re starting out, retired or somewhere in between, here are five tax-savvy tips that can make your money work harder…

Gift your child up to £5k on their wedding day and top that up by a further £3k – your annual gifting allowance – and it won’t be included in the value of your estate for Inheritance Tax purposes.

These allowances are per person, which means a couple could potentially give their child £16k tax free as a wedding present.

Put money into your pension and receive tax relief at the highest rate of Income Tax you pay. For example, higher-rate tax payers get 40% relief on eligible pension contributions, which means it effectively costs them only £600 to invest £1k.

Please note that anything over the basic rate of tax must be claimed via your tax return and this assumes that the additional tax relief reclaimed is invested into the pension.

Boost your pension contributions if your salary breaches £100k. Increasing your contributions will bring your taxable income down and help to restore your personal allowance, which reduces by £1 for every £2 you earn above that amount. So you won’t end up paying an effective 60% Income Tax.

Save money into an ISA if you’re investing for the longer term. All money held in ISAs is free of further liability to Income Tax or Capital Gains Tax. And, assuming a consistent growth rate of 2.4% per annum, just £250 a month paid into a Stocks & Shares ISA could net you £16k over five years.1

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

Be mindful of the reduction in dividend allowance. Put any dividends earned outside a tax wrapper into a Stocks and Shares ISA – and avoid paying any Income or Capital Gains Tax on any capital in your ISA or the income it generates. This is because the allowance is reducing from £2k to £1k from 6 April 2023 and then to £500 from 6 April 2024 for individuals who receive dividend income.

If you would like to know more about ways you could make your money work harder for you, please feel free to get in touch.

1.This figure is only an example and is not guaranteed - it is not minimum or maximum amounts. What you will get back depends on how your investment grows and on the tax treatment of the investment. You could get back more or less than this.

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.

The levels and bases of taxation and reliefs from taxation can change at any time. Tax relief is dependent on individual circumstances.

A stocks and Shares ISA will not provide the security of a Cash ISA.

The favourable tax treatment given to ISAs may not be maintained in the future subject to changes in legislation.

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.

Lesley Griffiths MS Member of the Senedd for Wrexham

I was pleased to welcome the Welsh Government Minister for Social Justice, Jane Hutt MS, to The Yellow and Blue Hub (YaB).

Located in the heart of Wrexham on Henblas Street, YaB was founded by the inspirational Pete Humphreys in memory of his late father. The non-profit social enterprise primarily offers support to some of the most vulnerable members of society.

In a relatively short amount of time, YaB has become a bustling community hub. It provided a safe, warm and friendly environment during the festive period when many other buildings and services were closed.

To help ensure YaB can continue to provide support to those who need it, the organisation was recently allocated £10,000 by Wrexham Council – funding that had been passed on to the Local Authority by the Welsh Government to address the cost-of-living crisis.

I invited the Minister to Yellow and Blue and it was good to highlight all the invaluable work the organisation does for the Wrexham community. The meeting was extremely useful and I hope there will be further funding opportunities open to YaB in future.

The Minister and I joined almost 100 Wrexham residents and representatives at the Holocaust Memorial Day event in Ty Pawb, hosted by the Association of Voluntary Organisations in Wrexham (AVOW).

Hate and prejudice are not issues confined to the past. Ensuring the innocent victims of the Holocaust are never forgotten allows us to learn vital lessons from history and hopefully inspire a better future.

I also recently took part in a brand new live show and podcast that celebrates Wrexham’s culture. ‘Live in the Window’ takes place in the city centre every other Friday and features guests, challenges and discussions all related to Wrexham.

The show and podcast is hosted by 73 Degree Films and is supported by Wrexham Council via the Cultural Commissions for Wrexham 2029.

It was great to chat all things Wrexham with Rob, James and Owen and you can listen back online.

As always, if you’re a constituent in Wrexham and there is an issue I could help you with, please do not hesitate to contact me.

The day the Minister for Social Justice visited Wrexham coincided with Holocaust Memorial Day, a national commemoration where we remember the victims and survivors who suffered under Nazi persecution, as well as other genocides throughout the world. Tel:

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.

Erddig Nordic Walkers

By GARETH LLOYD, from ENW

Erddig Nordic Walkers (ENW) continues to go from strength to strength. The Nordic Walking group which is associated with Erddig as its base, walks three times a week in the local area. Taking in some fantastic views, locations and well-known local landmarks, the group has walks for all ages and abilities.

Why Nordic Walking?

Nordic Walking is an effective form of exercise and provides an excellent opportunity for social interaction to meet and make new friends. It is a great way to keep fit and enjoy being outdoors. Erddig

Nordic Walkers encourages individual wellbeing and mindfulness within a caring and safe environment. All walks are risk assessed, with trained first aiders and all walks are led by trained leaders - so, all you need to do is turn up and enjoy!

There is a technique to Nordic Walking and some specialist equipment is required, namely the poles. Do not despair, on the first Saturday of every month we hold a new member training session at Erddig. During the session our qualified Instructors will introduce you to the technique and all the benefits of Nordic walking and the group itself. We provide all equipment that you will require and you may borrow poles for up to six sessions for free.

We have seven fully trained Instructors and a further 15 trained Leaders so you will always be looked after when with the group.

We walk on the following days and times:

Monday: 9:30am for 10:00am

Wednesday: 12:30pm for 1:00pm

Saturday: 9:30pm for 10:00am

We hold regular new member welcome sessions where full instruction is given and all equipment is provided (new members need to wear suitable walking footwear and bring waterproofs in case of rain).

How much will this cost?

We are a ‘not for profit’ organisation run by volunteers. We ask for a voluntary contribution of £1 per person per walk and this is used towards purchase of equipment, subsidy for coach travel, training for Leaders and members and charitable donations. You just need to pay for your own drinks/snacks post walk!

We publish a quarterly calendar with full details of all our regular walks and some of our ‘Away Day’ walks are very popular too. We also organise excellent social activities, such as quiz nights and other celebratory activities, for example St. David’s Day, Halloween and a Summer Picnic.

Get in touch

If you want to get involved in a healthy, fun activity with a lively group of friendly people contact: Gareth Lloyd on Tel: 01978 840671

www.erddignordicwalkers.co.uk

Useful Numbers

Just For Fun

Crossword

ACROSS

1 Killer whale (4)

3 Came into possession of (8)

9 Two lines of verse (7)

10 Clod of turf (5)

11 Dictatorial (12)

13 Make certain of (6)

15 Of the eye (6)

17 Showing total commitment (12)

20 Hurts (5)

21 Vent for molten lava (7)

22 Picking (8)

23 Eat like a bird (4)

DOWN

1 Dweller (8)

2 Waterslide (5)

4 ___ acid: lemon juice constituent (6)

5 Not discernible (12)

6 Restoration to life (7)

7 Facts and statistics collectively (4)

8 Decomposition by a current (12)

12 Severe traffic congestion (8)

14 Fast musical composition (7)

16 Havens (anag) (6)

18 Historic nobleman (5)

19 Stylish (4)

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

Here are the answers from February:

Classic Sudoku