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FEBRUARY 2019 | ISSUE 67

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Welcome to the latest edition of your Inside Flintshire magazine.

Once again we have lots going on inside this issue, something for everyone, so please take the time to have a look through. Don’t forget Valentines day is February 14th and if you want to send your loved one some flowers then you can order them online with Vivaldi flowers on page 6.

As Christmas is now a distant memory I wonder how many are still trying to figure out how to use their new Alexa gadget? if your anything like me then its probably driving you up the wall but don’t despair we have our new tech guide on how to get the best out of Alexa on page 8.

This month’s discover feature takes a look at Snowdonia, a beautiful part of Wales right on our doorstep see pages 12-13 , also back by popular demand is our Restaurant Review and this month takes us to The Glynne Arms in Hawarden, see pages 28-29 for the full review. Lots more going on inside and far too much to mention so please take a look through our jam packed February edition.

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Are you a local business looking to gain more exposure? then take a look at page 78 to see why we think you should advertise with Inside Flintshire.

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Tech talk

Reviews and advice on recent tech innovations

Top hacks & tips Privacy please

Using an Echo Show or Spot, you can have a live feed from cameras such as Google’s Nest or Amazon’s Ring. One of the best is the £179 battery-powered Ring Video Doorbell 2, which can be installed just about anywhere without wiring. Simply say “Alexa, show me the front door”, to see who’s calling.

You can always mute the mics on an Echo device to stop it listening, but if you’re concerned you’ve been oversharing, deleting your recordings and query history is the next step. Doing so is easy: you can select individual recordings in the Alexa app, or take the nuclear option and delete your daily, weekly, monthly or entire history through the Alexa privacy settings on the Amazon website.

Sonos via voice The Echo’s speaker is adequate but if your ears are more demanding, Sonos’s excellent multiroom speakers are Alexa-compatible. The Sonos One has Alexa built in, but you can control any of the Play series of speakers via an Alexa device, including the Dot by adding the Sonos skill. Then it’s as simple as saying: “Alexa, play music on kitchen”, or whatever your Sonos speaker is called.

‘Dinner’s ready!’

If you have multiple Alexa devices you can use them as an intercom in your home. Just approach one and say: “Alexa, drop in on… (insert name of other Alexa device)”; then speak through it and hear whoever is on the other end.

Music all over the house

Top skills

If you have multiple Echo speakers dotted around, you can use them to play multiroom music, similar to the way expensive systems such as Sonos work. Just add them to appropriate groups and play music to just downstairs, upstairs or all of them at the same time.

Routines Once you’ve got voice control over lights and other bits, the next stage is to set up customised commands, or “routines” in Alexa speak. Creating them is simple via the Alexa app: just add devices, give the routine a name and set the actions. Want to turn off all the lights when you tell Alexa goodnight? Now you can.

Top accessories Echo buttons Official accessories are few and far between, but Echo Buttons are little light-up buttons that you pair with your Echo via Bluetooth for playing games. Most of the options are quizbased, with the Echo acting as your gameshow host. Up to four can be connected at any one time for party play.

“Alexa, show me the front door”

Earplay

How to get the best from Alexa “Alexa, turn on the lights” Once you’ve got your Echo set up as the beginnings of your smart home, voice controlled lightbulbs are one of the easiest and best upgrades you can make - just swap your dumb bulb for a smart one.

A variety are available from £10 upwards. Philips’s popular Hue bulbs can connect directly to the Echo Plus but need the Hue Hub with other Echo devices.

If you’ve ever wished radio dramas or audiobooks were interactive, you need to check out the series of Earplay skills. They feature chooseyour-own-adventure-style stories through Alexa. There are a few good free ones to choose from with shorts and demos of others that are worth your time.

“Alexa, ask TrackR to find my phone” Lost your smartphone again? Alexa can help you find it with the TrackR skill. Activate the free skill on Alexa, link it with the free app on your Android or iPhone, then simply ask Alexa to make your phone ring, even if it’s on silent.

7-Minute Workout Alexa can help you exercise. The 7-Minute Workout skill will guide you through an exercise routine. You can pause it to give yourself a breather, and there are images and tutorials available in the Alexa app on your phone to help you get the exercises right.

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r e v o Disc

Snowdonia N

orth Wales is incredible….

It’s why it’s voted in the Top 10 places to visit in the Lonely Planet! With a unique culture, mythical heritage, a warm Welsh welcome and delicious local produce, North Wales offers some of the most stunning coastline and dramatic mountain ranges in the world.

In this feature we bring together the uniqueness of North Wales with the best visitor attractions in the area – some of which are World firsts!

Snowdonia National Park Snowdonia National Park is one of the biggest in Britain, boasting the highest peak in England and Wales.

But there’s far more to Snowdonia National Park than Mount Snowdon.

The Park covers 823 square miles; nine mountain ranges lie within its

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boundaries, containing over 90 peaks and 100 lakes - plenty of space for fantastic outdoor activities for every age and ability.

With wild landscapes and villages steeped in history, Snowdonia National Park is a breath-taking destination for activity holidays, short breaks or days out with family and friends. It’s best known for hiking, but there’s plenty more to enjoy - from waterfalls, lakes and world-class mountain biking to a vintage steam railway that climbs the highest peak in Wales. Water sports and fishing are extremely popular here with plenty of lakes, rivers and coastline to enjoy!

Ffestiniog Railway The Ffestiniog Railway is the oldest independent railway company in the world - being founded by an Act of Parliament in 1832. It introduced the world’s first narrow gauge steam locomotives in 1863 and four of the original locos still remain.

Over the last fifty years, the Ffestiniog Railway has become one of Wales’

top tourist attractions. Visitors to the railway can enjoy the outstanding natural beauty of Snowdonia as they pass through areas inaccessible by road and undisturbed by the sights and sounds of modern life. At Porthmadog, the line connects with the Welsh Highland Railway and trains to Beddgelert and Caernarfon.

Harlech Castle Harlech’s battlements spring out of a near-vertical cliff-face. Men of Harlech’, the nation’s unofficial anthem, loved by rugby fans and regimental bands alike, is said to describe the longest siege in British history (1461-1468) which took place here during the War of the Roses.

The structure, overseen by Master of the King’s Works, James of St George, boasts two rings of walls and towers with an immensely strong gatehouse.

When it was first built, a channel would have connected the castle and the sea.

You could have sailed a boat up to the moat. Seven hundred years later, the sea has receded and you could say the castle appears almost stranded, waiting for the tide to turn once more.

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Surf Snowdonia Adventure Parc

Lloyd George Museum

Go Below Undergound Adventures

Ffestiniog Railw

ay

Portmeirion Situated on a private peninsula overlooking stunning coastal scenery, this Italianate village built by Sir Clough Williams-Ellis is one of Wales’ most popular destinations. Aside from iconic architecture, scenic surroundings and vast woodlands, Portmeirion is home to 2 hotels, historic cottages, a spa and award winning restaurants. Learn more about Portmeirion’s fascinating story in the visitor centre & audio visual show.

Free tours & train ride to enjoy during high season. No pets allowed (expect guide dogs)

Surf Snowdonia Adventure Parc Not content with being home to a show-stopper inland surf lagoon, Surf Snowdonia has unveiled an exciting new adventure offer and new brand for 2019: Adventure Parc Snowdonia.

From late spring / early summer, the parc’s rolling inland waves will be joined by a whole bucketload of new adventures. Get set for indoor climbing, extreme slides, artificial caving, a

pump track, bouldering course, zip line and via ferrata. Adventure Parc Snowdonia is famously home to the only guaranteed surf break in the UK. Man-made waves roll at 90-second intervals, with dedicated zones for beginner, intermediate and advanced.

Glamping pods, a bar, diner and the magnificent mountains-and-forests setting make this a wonderful place to stay over.

Lloyd George Museum He grew up in Highgate cottage in the picturesque village of Llanystumdwy.

The cottage, with its village shoemakers’ workshop, has been recreated as it would have been when he lived there between 1864-1880. In the Museum you can enjoy the film on his life in the theatre, see Lloyd George come to life through the “talking head”, and explore the unique collections including the first pension issued, a draft copy of the World War I peace treaty, costumes and much more.

There is also a Victorian classroom which takes you back to the strict lessons of the time.

Go Below Underground Adventures Test your nerve by journeying through a mountain via a series of exciting challenges on one of Go Below Underground Adventures’ 3 epic trips.

Zip Line through enormous caverns on the world’s longest and deepest underground zip ride, boat across a glistening underground lake, traverse over a giant abyss, scale a waterfall and abseil your way down to the deepest point in the UK! You also get the chance to jump off a 70ft ledge into a void on the world’s first and only underground free fall! It’s adrenaline pumping, heart thumping, pulse jumping fun!

Go Below is open all year round, whatever the weather! Customers are provided with all the essential kit including a harness, helmet and wellies before setting off.

For more information about the attractions listed, including prices and opening times, go to: www.snowdonia-attractions.com

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2019 holidays with added attractions

lo idays H

The Legacy Yen Tu, Hanoi

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s if the holiday destinations on these pages weren’t tempting enough...! Throw in a Star Wars theme park, an Ultra-marathon, a Bicentennial

celebration and a new village complex at the foot of a sacred mountain and you have all the ingredients you need to put them at the top of your list when planning a 2019 getaway.

Northern Vietnam

haute cuisine, Paul Bocuse.

But you’d be wrong. This autumn the Cité Internationale de la Gastronomie opens in the monumental Grand-Hôtel Dieu, the recently renovated former hospital on the banks of the River Rhône. The Grand-Hôtel Dieu already comes with its own market dedicated to nine local artisan producers. It will be followed later in the year with a vast space devoted to local and world cuisine, dining, nutrition, health and the art of living well, as part of a four-city network promoting French food (alongside Tours, Dijon and Paris-Rungis). Bon appétit.

Devout Buddhists have long made pilgrimages to Yen Tu mountain, two hours east of Hanoi, but a new village complex at the foot of the sacred peak is now welcoming tourists too.

It has a design hotel, the Legacy Yen Tu (doubles from £90 B&B) but there are also hostel beds for £12 a night. Climbing the four miles to the 1,068-metre summit takes at least four hours, but two cable cars can take some of the strain. Also in north Vietnam, a four-hour bus ride south-west of Hanoi, there are several homestays, plus Pu Luong Retreat (dorm beds £13, doubles £85, both including breakfast) with open-air restaurant, infinity pool and gardens.

Trek in the hills or try bamboo rafting, kayaking and cycling. InsideAsia Tours can include Pu Luong on a tailormade trip.

France

You might think that Lyon, France’s gastronomic capital is replete, what with its 4,000 or so restaurants, 18 Michelin stars and one of the world’s finest markets dedicated to local produce and to the late great master of

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Surfing in Madeira

Portugal Madeira is busy throwing off its reputation as a genteel destination.

The Portuguese archipelago has a growing surf scene - particularly on its north coast - plus activities such as coasteering, mountain biking, canyoning and paragliding. It is now promoting its mountains for trail running and in 2019 will host the Madeira Island Ultra Trail (27 April) and Ultra SkyMarathon Madeira

(1 June). In June, the swish 352-room Savoy Palace Hotel opens in Funchal but the capital’s modernist highlights - among them the Oscar Niemeyer-designed Pestana Casino Park Hotel and recently revamped Lido Beach Club - continue to impress.

And throughout the year, there will be celebrations marking 600 years since Portuguese ships first landed on Porto Santo island.

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The official starting point is Rateče, close to where Slovenia meets Italy and Austria, though from the UK it may be easiest to begin at Radovljica, near Llubljana, or Most na Soči, about an hour’s drive from Trieste airport.

Florida

Supertree Grove, Singapore

Singapore This year Singapore marks 200 years since Stamford Raffles arrived on the island, which subsequently became a successful free port with a growing population and economy. To mark this, but also trace earlier history, there are exhibitions, installations, light shows and festivals at major museums and other sites around the city, such as the Bicentennial Showcase, an immersive film and performance event, across five galleries, tracing the country’s history (at Fort Canning, June-Sept), alongside new heritage walking trails along some of the oldest roads.

Be sure to visit the ever-popular Supertree Grove, the colourful houses of Orchard Road, and the city’s hawker stalls and multicultural street food.

Eating is a national pastime here, and this year Singapore is hosting the 50 Best Restaurants awards in June, with special dinners, talks and events.

Bulgaria Plovdiv, the first Bulgarian city to be a European Capital of Culture (sharing with Matera in Italy this year), has big plans for 2019. The ancient City of the Seven Hills in the south of the country is staging concerts, theatre shows and exhibitions, with celebrations also in the cities of

Varna, Sofia and Veliko Tarnovo.

The party kicks off on 11 January, with an extravaganza of music, light and dance. Programme highlights range from Ayliak, a community art parade along the longest pedestrian street in Europe on 4 May, to a “Brexit Blues” festival celebrating the British music scene. Other highlights are the Eureca!

Travelling Exhibition [sic] showcasing scientific discoveries of the 19th and 20th centuries (on all year at Plovdiv’s Regional History Museum), and the Opera Open Festival (14 June-31 July) at the city’s well-preserved Roman theatre.

When Disney bought Lucasfilm for $4bn in 2012, it was only a matter of time before it used that Force to open a Star Wars theme park, and this year sees the launch of Star Wars: Galaxy’s Edge in both the original Disneyland in California this summer, and at Hollywood Studios in Orlando, Florida, in autumn. These will be Disney’s biggest “single-themed land expansions”, and aim to make visitors feel like they’re stepping into one of the films. Fans can pilot a replica of Han Solo’s Millennium Falcon; role play in a battle between the First Order and the Resistance; and interact with extras playing smugglers and bounty hunters. This year also marks the 50th anniversary of the first moon landing, and celebrations are in full swing at the Kennedy Space Centre, an hour west of Orlando. And the expense of a family trip to Florida can be reduced slightly thanks to a new seasonal budget flight from Gatwick to Orlando with Wow Air (from 27 January, from £170 one-way).

Slovenia The Julian Alps Hiking Trail is a new 300km circular trek around the mountainous north-west of Slovenia.

It is divided into stages of about 20km with the first legs opening in April and waymarking to be completed throughout by summer. Each stage will start at a railway station or bus stop, close to places to eat, drink and stay. The Julian Alps have several peaks over 2,000 metres, including 2,863-metre Triglav, Slovenia’s highest mountain, in the national park of the same name. Hikers will pass lakes, waterfalls, forests, unusual rock formations and rivers with rapids of clear blue-green water.

Star Wars: Galaxy’s Edge

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Everything you need to know about vinyl flooring Vinyl flooring is hard wearing, durable and easy to lay. It is also much softer and warmer underfoot compared to stone and ceramic tiles, more forgiving with dropped crockery and a breeze to keep clean. No wonder it’s enjoying a resurgence in popularity.

And unlike the vinyl flooring of old, you’re no longer limited in terms of colours and patterns. There’s now an enormous range of modern, trend-led designs available, from wood effects to retro patterns.

If you’re considering vinyl flooring for a kitchen, bathroom or beyond, here’s everything you need to know.

Should I choose tiles or sheet vinyl?

Sheet vinyl comes in one piece and tends to be cheaper, although the new breed of custom-printed sheet vinyl (try Zazous or Atrafloor) is costlier but worth it. Standard rolls come in 2-4m widths, so you may need to put up with a join in

larger rooms.

Vinyl tiles are rigid, and come in packs some offer super-easy stick-on installation. Luxury vinyl tiles are the top-end option, costing from £40sq m.

They offer excellent rigidity as well as insulation, sound absorption and work well with underfloor heating.

How do I know a vinyl floor is good quality?

Thickness is a good indication of quality, for both sheet and tiled vinyl.

Cheap sheet vinyl starts at 1.1mm thick, which will make it easy to fit but not very long-lasting. Aim for 3.5mm upwards.

For extra piece of mind, seek out vinyl flooring that comes with a decent warranty.

Where should I buy vinyl flooring?

For accurate measuring, Carpetright stocks a wide range of vinyl and offers free home consultations. This including professional measuring, so you can buy with confidence.

Quick-Step’s patented Uniclic Multifit

system couldn’t be easier to install.

Using a special tongue-and-groove system, the vinyl planks are laid with a single ‘click’, with no need for adhesive.

B&M’s self-adhesive vinyl tiles start from just £3.99sq m, so there’s no excuse not to give that downstairs loo a refresh! For something funky, check out the Bewley Vinyl, shown above.

How do I clean a vinyl floor?

Cleaning is straightforward, with a vacuum and an occasional mop.

Buy vinyl-safe floor cleaner – nothing abrasive. It can stain if spills are left to puddle so wipe them up straight away.

Heavy furniture can create indentations in vinyl so use felt or rubber covers on chairs and casters. Never drag heavy furniture across vinyl as it may scratch or dent the floor.

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PRIZE

COMPETITIONS WIN two tickets to see

Wilko Johnson at Warrington Parr Hall: Friday March 1, 2019

Following Wilko’s cancer recovery, the original Dr Feelgood guitarist has enjoyed a rousing return to the live arena recently, including a Number One album with Roger Daltrey and playing a sold out show at The Royal Albert Hall to mark his 70th birthday.

Heavily influenced by Mick Green, Wilko employs a finger-style, chop-chord strumming action (the ‘stab’, as he describes it). This allows for chords and lead to be played at the same time, giving a fluency and a distinctive sound very unlike the cleaner swat of a pick.

With this economic sound, coupled with that black-suited, scowling look, and the yards he

covered across the stage pausing only to twist the guitar lead out from under his feet, Wilko became one of the guitar heroes of the era.

Following a stint with Ian Dury & The Blockheads in the 80s, he eventually formed The Wilko Johnson Band with ex-Blockhead Norman Watt-Roy on bass. Also featuring Dylan Howe on drums, the trio have become one of the most exciting r’n’b bands in the world today.

45 years after he first linked up with Chris Difford to form the band that became the muchloved evergreen Squeeze, his unwavering devotion to, and joy of playing live, shows no signs of diminishing.

With very special guest

Glenn Tilbrook Glenn Tilbrook has more than earned his place at pop’s top table as one of our most cherished Songwriters, singers and guitarists, not to mention an indemand and endlessly endearing live performer.

To be in with a chance of winning the tickets, just answer the following question:

“With whom did Wilko recently record a Number One album?”

Friday March 1, 2019; Warrington Parr Hall; Box Office No: 01925 442345; Tickets: £27.50; Doors: 7.00pm; Website: www.parrhall.culturewarrington.org/whats-on/

To enter our competitions please send your full name, address and contact details to reg@insideflintshiremagazine.co.uk (Closing date February 18) 24

Please mention Inside Flintshire Magazine when responding to advertisements

WIN two tickets to see

Totally Tina

at Southport - Atkinson: Saturday March 9, 2019 Ten years have passed since the UK’s official number one Tina Turner tribute first sprang to life in the vibrant city of Liverpool, but a Lifetime Achievement Award and many other prestigious accolades along the way have earned Justine Riddoch’s ‘Totally Tina’ a deserved top spot in the tribute world.

To be in with a chance of winning the tickets, just answer the following question:

“2019 marks the 30th anniversary of which famous Tina Turner song?”

Justine is determined the Show will always be known as ‘Simply The Best’, which is particularly fitting

in 2019 - the 30th Anniversary of the much-loved song of the same name, released in 1989.

The Show is designed to make the audience feel that the legendary performer is right back in front of them, strutting her stuff on the most famous legs in show business!

This year’s production is a heady mix of nostalgia and surprise with all the favourite Tina Turner hits, her best duets, much-loved covers and the odd twist in the tale.

Jumping Jack Flash, Honky Tonky Woman, Get Back, It’s Only Rock and Roll and The Bitch is Back have been added to a set which includes Simply The Best, Proud Mary, Nutbush City Limits and Private Dancer to name a few In fact, it’s probably the closest thing to a live Tina Turner concert!

Saturday March 9, 2019; Southport Atkinson; Box Office No: 01704 533 333; Tickets: £23.00; Doors: 7.00pm; Website: www./theatkinson.ticketsolve.com/shows

Who am I? Sir ??? OBE (born 15 May 1987) is a British professional tennis player from Scotland currently ranked No. 229 in men’s singles as of 14 January 2019.

He represents Great Britain in his sporting activities and is a three-time Grand Slam tournament winner, two-time Olympic champion, Davis Cup champion, winner of the 2016 ATP World Tour Finals and

Guess the identity of our mystery celebrity and you could WIN £25 CASH!!

former world No. 1.

He defeated Novak Djokovic in the 2012 US Open final, becoming the first British player since 1977, and the first British man since 1936, to win a Grand Slam singles tournament. He is also the first British man to win multiple Wimbledon singles titles since Fred Perry in 1936.

He is the men’s singles 2012 and 2016 Olympic gold medallist, making him the only

tennis player, male or female, to have won two Olympic singles titles. He featured in Great Britain’s Davis Cup-winning team in 2015, going 11–0 in his matches (8 singles and 3 doubles) as they secured their first Davis Cup title since 1936.

He recently announced that he would likely retire in the following months, and that Wimbledon 2019 may be his last tournament.

To enter our competitions please send your full name, address and contact details to reg@insideflintshiremagazine.co.uk (Closing date February 18) Last months winners on page 4

To advertise text ADVERT to: 07446 778 482

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The Glynne Arms T

his month took us to the Historical village of of Hawarden ,just across from Hawarden castle stands the Georgian building which is named “ The Glynne Arms “ which was featured in The Good Food Guide 2018, Michelin Eating Out in Pubs Guide and 2017 Best 30 Pubs in Wales.

The Glynne Arms dates back to 1812 which was named in honour of the Glynne Family, whose ancestral seat was Hawarden Castle. Sir Stephen Glynne, the 9th baronet, succeeded to the baronetcy in 1815 and became Liberal MP for Flint; it was through this connection that his sister, Catherine Glynne, met the famous politician and later Prime Minister William Gladstone, whom she 28

married. The Gladstones lived at Hawarden Castle and when Stephen died in 1874, the Hawarden Estate passed to William and Catherine’s eldest son, William Henry, also a Liberal MP. Behind the revival of the Glynne Arms are Charlie and Carline Gladstone. The Gladstones are co-founders of The Good Life Experience festival, founded vintage homewares brand Pedlars, are owners of the Hawarden Estate Farm Shop and are

co-authors of The Pedlars Guide to The Great Outdoors. They are also farmers. Charlie and Caroline are constantly bursting with ideas and optimism, which is possibly why, when they looked at The Glynne Arms, they saw not a dilapidated disaster, but a warmly welcoming village hub done up with style and serving great, unpretentious, locallysourced food.

We did not book a table and as it was a Saturday evening

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Tzatziki all three dishes looked extremely appetising and tasted just as good as they looked.

so we were extremely lucky to get in, it was really busy and a mixture of clientele including locals enjoying a pint with their dogs to people on a night out there was also a party of 60 upstairs. It wasn’t what we expected from the Grande Georgian exterior it was a real unpretentious gastro pub which had a relaxed atmosphere and vibe. The menu was excellent and brimming with locally produced products at The Glynne Arms they pride them self on sourcing produce from their sister business The Hawarden Estate Farm shop and if it is not reared their the butchers work hand-in-hand with local farmers to select the best local produce they can.

A lot of other produce –fruit and veg and dairy- also comes from the Estate, and they forage when they can.

The waitress shown us to our table which was a small nook to the side of the bar it was private and cosy room and we immediately perused the menus. The starter menu had a good selection of sharing tapas dishes from Field,Farm and Sea and was pretty good value at 3 for £15 we decided on BBQ Chicken Wings ,Sticky Sesame Seed Pork Ribs and Greek Meatballs with

For Main course we ordered Pan fried Duck breast, Pork Tenderloin, Beef burger and a Caesar Chicken burger.

They came out in adequate time and again presentation was exceptional. The kids both had the burgers and they both looked and tasted amazing and were accompanied with coleslaw and Chunky homemade chips. The Pork Tenderloin was tender and cooked to perfection it was accompanied with celeriac and potato dauphinoise with seasonal vegetables it had the most amazing apple chutney on the side and a cider sauce drizzled over the Pork.

The Pan fried duck breast was served pink and was the most tender flavoursome duck I have ever tasted; it was served with creamy roasted garlic mash, seasonal vegetables and drizzled with a blackcurrant sauce which worked impeccably to enhance the flavours of the seared duck breast.

The ethos for the Glynn arms is “Local is good.

Provenance is key” this 100% shows in the quality of the

food especially the meat which is is either reared from the estate or is sourced from local farmer or merchants. We were also impressed with the sauces the Glynne used and the apple chutney which are all sourced from local Welsh and Cheshire producers and are also sold in the Farm Shop. We couldn’t manage a dessert but will definitely be returning to sample more dishes off the menu and one of the homemade cheesecakes definitely a 5 stars from us!

The Bill STICKY SESAME SEED PORK RIBS. GREEK MEATBALLS ............3 FOR £15 PORK TENDERLOIN............£16.50 PAN-FRIED DUCK BREAST ......................................................£17.50 BEEF BURGER........................£13.00 CAESAR CHICKEN BURGER ......................................................£12.50 3 x PINTS OF COKE ............£10.80 1 PINT OF LAGER ..................£3.80 Total £89.10

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Recipe

No-bake chocolate cheesecake

What could be more decadent? A crushed chocolate digestive biscuit base is layered with two types of creamy chocolate then topped with Maltesers and chocolate buttons – and no oven needed!

Method

1 Butter and line a 23cm springform cake tin. Blitz the biscuits in a food processor to form fine crumbs, then add the butter and blitz again. Tip the biscuit mixture into the tin and press down firmly with the back of a spoon.

Chill in the fridge while you make the filling.

2 In separate bowls, melt the milk and dark chocolate over pans of gently simmering water. Alternatively, melt in the microwave in 30-second bursts, stirring between each interval until melted. Set aside to cool.

mascarpone mixture. Add half the mixture to each of the chocolate bowls, stirring until well combined. Stir half the chopped Maltesers, whole Maltesers and buttons into the milk chocolate mixture; stir the rest into the dark chocolate mixture.

3 Use a hand whisk to mix the mascarpone, cream cheese, icing sugar, malted milk drink powder, hot chocolate powder and vanilla extract until smooth. In a separate bowl, whisk the cream, then fold into the

4 Spoon the dark chocolate mixture onto the biscuit base. Top with the milk chocolate mixture and smooth over the top. Chill overnight. Decorate with Maltesers before serving.

Ingredients ● 130g butter, melted, plus extra for the tin ● 300g chocolate digestive biscuits ● 150g milk chocolate ● 150g dark chocolate ● 250g mascarpone ● 300g cream cheese (don’t use a lowfat variety) ● 50g icing sugar ● 25g malted milk drink powder (we used Horlicks) ● 25g hot chocolate powder ● 1 tsp vanilla extract ● 300ml double cream ● 150g Maltesers (100g chopped, 50g whole), plus a handful to decorate ● 100g chocolate buttons, roughly chopped

Easy 32 Please mention Inside Flintshire Magazine when responding to advertisements

Prep: 30 min

Serves: 12-14

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Round One France v Wales Fri. Feb 1@8.00pm - Paris Scotland v Italy Sat. Feb 2@2.15pm - Edinburgh Ireland v England Sat. Feb 2@4.45pm - Dublin

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Scotland v Ireland Sat. Feb 9@2.15pm - Edinburgh Italy v Wales Sat. Feb 9@4.45pm - Rome England v France Sun. Feb 10@3.00pm - Twickenham

France v Scotland Sat. Feb 23@2.15pm - Paris Wales v England Sat. Feb 23@4.45pm - Cardiff Italy v Ireland Sun. Feb 24@3.00pm - Rome

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Scotland v Wales Sat. Mar 9@2.15pm - Edinburgh England v Italy Sat. Mar 9@4.45pm -Twickenham Ireland v France Sun. Mar 10@3.00pm - Dublin

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All of the fixtures in the 2019 Guinness Six Nations will be available to watch live. Fans in the UK can catch the games on BBC and ITV, while every single Wales game will also be shown on S4C. All times shown are for the UK and Ireland.

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Your monthly

Brain workout Easy Sudoku

Use this area to work out your answers

General knowledge quiz 1. Which legendary chief of the Onondaga tribe of native Americans was the subject of a famous poem by Henry Longfellow?

2. What sort of movies are sometimes referred to as ‘horse operas’?

3. Carmine is a vivid shade of which colour?

4. In May 1999 who succeeded Benjamin Neyanyahu as Israel’s Prime Minister?

42 42

5. Is Hong Kong north or south of the equator?

6. On what date in July do the French celebrate Bastille Day 7. Which ex-politician took part in his own play, The Accused, on the West End stage in 2000?

9. In which country in 2000 did the Mayon volcano erupt?

10. In cookery, florentine means served with which vegetable?

8. What was the nickname of Meadow Lemon (pictured) who was the famed clown member of the Harlem Globetrotters basketball team?

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Quick Crossword

Across

1. Uncertain 7. Epic tale 10. PA sound box 11. Go berserk, run ...

12. London’s Marble ...

13. Spider’s traps 15. Duty list 17. Knot 18. Prod sharply 20. Doze, ... off 21. Aries zodiac symbol 23. Cat’s nemesis 25. Smooch 26. Leaks 28. Cattle flesh 30. Level 31 Study closely, ... over 32. Xmas period 34. Unconfident 35. Beach material

Answers on page 4

37. Curved line 39. Relax, ... out 40. Concealed 41. Prevent from speaking 43 The long ... of the law 45. Pats 48. Opposed to 50. Curly-horned goat 51. Again 52. Chief troublemakers 53. Thrown in air 54. Leading lady

Down 1.

2.

3.

4.

5.

6.

7.

8.

Ill-suited Roses and tulips Oxen harness ... or evens Classical musical drama Church fete Passenger’s safety strap, ... belt Put in order

9. Felt pain 14. Vagrant 16. Ancient 18. Laughing mockingly 19. Jiving 22. Michaelmas daisy 24. Overweight 25. Lock opener 26. Lay (table) 27. Piece of turf 29. Passsing craze 33. Board game, snakes and ...

36. Phil Collins hit, ... All Odds 38. Driver’s compartment 39. Composer, Ludwig ... Beethoven 40. Raise up 42. Change 44. Lawn cutter 46. Line of rotation 47. Pudding starch 48. Helps 49. Surfaces (road)

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Horoscopes

Aries (March 21-April 19)

Life may slow down for Aries folk, offering some welcome rest from the recent whirl of activity, giving you time to spend with family and close friends. It is a time for quiet reflection, recovery and an ideal time to re-charge your batteries.

Taurus (April 20-May 20) This is likely to be a spiritual phase for Taureans where you will be in a reflective and contemplative mood.

It is entirely likely that stepping back from the business in your life will make you spiritually stronger. Don’t feel guilty about taking time out to relax.

Gemini (May 21- June 20) Geminis may see the need to sort out minor issues in personal relationships. It would be beneficial to all concerned if both parties could listen to the other and act directly and quickly upon what has been said.

You may need to curb their idealism and learn to be more practical in their relationships.

Cancer (June 21-July 22) You may feel a bit fragile - whether this is due to stress at work, family problems or simply that your work/ life balance is off-kilter. In any case, Cancerians could find alternative therapies very helpful, especially when symptoms like tiredness, headaches and indigestion are vague annoyances.

Leo (July 23-August 22) Your finances will be in great shape during this phase and there could be an influx of money which you didn’t know was coming. This will mean that you can fulfill some of your wishes or desires. It could be a lucky time for you in all aspects of your financial dealings, so don’t hold back!

Virgo (August 23-September 22) You could find yourself in a quiet and reflective mood and feel a bit down and dejected. It may be that you are struggling with the pace of your life at the moment so be mindful that life doesn’t always have to go at a hundred miles an hour.

Libra (September 23-October 22) If you are tempted to overspend, try to resist the urge. This is likely to be a very social period in your calendar and you may need to watch any potential strain on your finances. You will be in great demand on the social circuit and others will seek out your company.

Scorpio (October 23-November 21) Your patience could well be put to the test. There could be a situation where you will need to forgive and forget, rather than harping on about something that has irritated you. Your emotions may be up and down but mentally you will remain strong and able to deal with whatever may happen.

Sagittarius (November 22-December 21) This could be a profitable period for those born under the sign of the archer. You will be confident enough to take risks, and if you make investments this month, they may prove profitable in the future. An approach to your bosses about a pay rise may prove more successful than it has previously.

Capricorn (December 22-January 19) Capricorn charts show you may need to slow down and take more care of your health. You may also need time to de-stress and get away from the workplace. A few hours of relaxation, especially at weekends, could be of great benefit to you.

Aquarius (January 20-February 18)

You are going to experience a certain amount of fulfillment where your career is concerned and much satisfaction will be gained from doing well and achieving your goals. Others will seek you out for advice which they will follow and you could find yourself becoming a bit of a guru in the workplace.

Pisces (February 19-March 20) You will be dealing with a lot of money-related issues during this period and your horoscope predictions suggest that any financial speculations you make will be fruitful, though you will not indulge in impulsive spending; rather, you will be taking a more measured and careful approach to your finances.

46

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Audi e-tron: the electric revolution starts here...

G

et ready for the year of the electric car: 2019 will see the arrival of a series of batterypowered models such as the Mercedes EQC, Porsche Taycan and Audi e-tron that could spark a revolution in the way we drive.

A big welcome, then, to the first Teutonic Tesla: the Audi e-tron, due on sale next month. So convinced is Audi that this is the car of the future that it declares: “Fossil fuel really is ancient history for this car - today marks the start of a new era for Audi.”

It says the e-tron can “cover more than 248 miles on a single charge”, according to the WLTP cycle, the new measurement for all passenger cars, while “the battery can be replenished at a fast-charging station (150kW) in about half an hour”.

But are electric cars really about to displace hydrocarbon-powered models? On the face of it, the e-tron’s figures look impressive - enough to give Tesla’s Model S and Model X a run for their money, and at a price to match (£71,490). But for most buyers

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the choice will not be between the e-tron and a Tesla, but the e-tron and a conventionally powered Audi. On this basis, it starts to look distinctly ho-hum.

Audi, however, is gently pressing home the point that this car is for everyday, predictable journeys, rather than driving, say, to a ski lodge in the Alps or a holiday home in Spain.

Motoring “There is generally no need to stop at charging stations during everyday driving,” the company says. In other words, it’s intended for mediumdistance commutes, school runs and weekend outings to shopping centres, cinemas and the like, where there’s no need to stop mid-journey and plug in.

The battery is most easily replenished plugged into a home wallbox overnight.

This works well enough if you have offroad parking; not so good if you have to rely on street parking.

Assuming you’re happy with those limitations, should you buy one?

There’s no doubt this is a clever piece of engineering, and a lot of car for the money. Audi is keen to encourage electric take-up, so the e-tron is priced to sell rather than recover its huge development costs.

Sensibly, it has installed the electrics motors mounted on front and rear axles - into the type of vehicle that everybody wants these days: an SUV. It definitely gets maximum points for ‘cool’.

Devilishly good-looking - with Audi’s distinctive LED headlights and octagonal grille - it sports a ruggedised body kit and exhibits excellent handling - you can turn off the traction control and drift until you reach the friction limit of the tyres and the car breaks away.

It’s great fun but surely a bit pointless unless you come across a gritting lorry that’s accidentally dumped a load of winter salt on the motorway.

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It comfortably seats four adults with ample leg and headroom, and the 660-litre boot (1,725 litres with seats down) is enough for a trip to a garden centre or a flat-pack furniture store, provided you don’t buy a full-length sofa.

Though Audi is keen to parade the e-tron’s advanced technical abilities, many customers may be drawn to it by exactly the opposite — its relative ordinariness. You expect it to drive like a computer, but, in fact, it drives like a normal SUV. The driving position and controls are in the places you’d

expect, and the virtual cockpit display is borrowed from other top-of-the-line models.

Audi offers cameras in place of side mirrors as an optional extra, which it says reduce drag. However, it’s hard to see that this justifies the £1,250 cost, and the screens integrated into the door panels seem less clear than oldfashioned mirrors.

The e-tron is good, very good. But it’s still a technology that’s on its way, rather than fully here. For people who don’t have a wallbox charger at home, it’s a non-starter. Charging it from a

Head-to-head

13-amp socket is like trying to fill a swimming pool with an eye-dropper.

Round the corner are add-ons that will make all the difference. Electric charging mats allow you to charge your car similarly to a toothbrush — by driving it over the mat and leaving it overnight. The mats are being built into some expensive houses so you can park in your garage and let the car do the rest.

For now, though, many ordinary customers will regard this mainly as something to keep a careful eye on for the future.

Audi e-tron vs Jaguar I-pace

Price: £71,490

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Range (WLTP): “More than” 248 miles

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Health Some bad habits that are actually good for you...

E

ver promised yourself that this year you were definitely going to give up a bad habit, only to give into your vice again after only a couple of hours?

Well, the good news is that ‘bad’ habit may not actually be as harmful as you think.

Gossiping Most of us love a good gossip, whether we’re giggling over a colleague’s new romance or passing an opinion on someone’s outfit choice or behaviour, and the good news is that gossiping could actually be good for us. Not only does listening to gossip help us to learn more about the characters of those around us, but bonding and having a laugh with your peers also releases feel-good hormones which help to relieve stress and anxiety.

Drinking coffee Although drinking too much coffee can be detrimental to your health, in smaller quantities the popular hot drink can actually be good for you. When drunk in moderation (no more than three cups per day), caffeine can speed up your metabolism, boost exercise endurance and reduce your risk of gallstones and kidney stones. A recent study has also found that women who drink two or more cups of coffee a day are less likely to be depressed, while separate research has shown that drinking three cups cuts risk of age-related diabetes.

Swearing

Shouting expletives out in the middle of the street isn’t recommended but studies suggest that in certain situations swearing may actually be good for you.

According to a study by the University of East Anglia, swearing at work could help employees cope with stress and maintain solidarity. Meanwhile, researchers at Keele University’s School of Psychology found that swearing can provide effective shortterm relief from pain. However, the study also notes that swearing should be reserved for crises only, as the higher the daily swearing frequency was for participants, the less pain relief they experienced.

Skipping a shower

Repeatedly missing showers may not win you any friends, but if you are ever tempted to skip a shower here and there, research suggests that you could be doing your health (and the environment) a favour. Daily washing not only strips your skin of the natural oils that keep it hydrated and supple, it could also strip your skin of good bacteria that help to prevent disease.

If you do decide to skip a shower, just try to do it on a day when you won’t be vigorously working out!

Having a lie-in

Feeling guilty about your weekend lie-in? Don’t be! Research has found that sleep can help you live longer, boost your memory and reduce stress, while not getting enough can lead to

accidents, weight gain, and increased risk of heart disease. Furthermore, delaying your morning workout in favour of some shut-eye may have health benefits, as research from Brunel University found that heavy training sessions early in the morning can compromise the immune system.

Losing your temper

Many of us have been brought up to believe that losing our temper is the ultimate social faux pas. To an extent this is true (nobody wants to hang out with that person who is always losing their cool and shouting their mouth off ), however research has found that losing your temper could actually be good for your health.

Venting your emotions is believed to reduce the effects of stress, while a Swedish study found that men who bottled up their anger when unfairly treated at work doubled their risk of having a heart attack.

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The Lego Movie 2: The Second Part

Films

The pick of this month’s movie releases

The Duplo invaders announce their plans to destroy everyone in the Lego Universe, after Emmet and his friends have just saved the world by saving President Business from his evil spirit, and after Finn and his father convince Finn’s younger sister to play with them in the basement. They attempt to make friends with the Duplo invaders, but to no avail, and the invasion of Bricksburg begins.

Released: February 8, 2019 Genre: Animation, Action, Adventure

Directors: Mike Mitchell, Trisha Gum

Cast: Alison Brie, Margot Robbie, Chris Pratt accepts the job and they begin their trek armed with The Negro Motorist Green Book, a travel guide for safe travel through America’s racial segregation. The snobbishly erudite pianist and the crudely practical bouncer gain a newfound respect for each other as they witness and endure America’s appalling injustices on the road, which gives them the strength to face their trials together.

Green Book In 1962, Tony “Tony Lip” Vallelonga, a tough bouncer, is looking for work when his nightclub is closed for renovations. The most

promising offer turns out to be the driver for the African-American classical pianist Don Shirley for a concert tour into the Deep South states. Although hardly enthused at working for a black man, Tony

Released: February 8, 2019 Genre: Biography, Comedy, Drama Director: Peter Farrelly Cast: Viggo Mortensen, Mahershala Ali, Linda Cardellini

Isn’t It Romantic For a long time, Natalie (Rebel Wilson), an Australian architect living in New York City, had believed that what she had seen in rom-coms was all fantasy. But after thwarting a mugger at a subway station only to be knocked out while fleeing, Natalie wakes up and discovers that she is existing in a “PG-13 Universe” and must escape every cliché in order to finally fall in love and return to64 reality.

Released: February 14, 2019 Genre: Comedy, Fantasy, Romance Director: Todd Strauss-Schulson

Cast: Tom Ellis, Liam Hemsworth, Priyanka Chopra

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In this month...

1959

1997 1990

1959 1990: Nelson Mandela freed Nelson Mandela, the leading antiapartheid campaigner and South Africa’s first black president, was freed from prison in South Africa on the 11th February 1990 after 27 years in captivity. Mandela was released after South African President FW de Klerk lifted the ban on the ANC (African National Congress). At the time of his release Mandela was deputy president of the ANC. Mandela became president of the ANC in 1991 and later president of South Africa in 1994. He shared the Nobel Peace Prize with FW de Klerk in 1993 for their efforts to transform South African society.

1945: Dresden bombing Allied forces began a massive air strike against Germany on the night of February 13th 1945 when they bombed Dresden, a historic city in the north of Germany. More than 1,000 heavy bombers from the Britsh Royal Air Force and United States Air Army Force dropped nearly 4,000 tons of high-explosive bombs and incendiary devices in under 15 hours, destroying large swathes of the city. Estimates suggest that as many as 40,000 civilians were injured or killed in the attack. The Allies justified the attack by saying that Dresden was a major rail transportation and communication centre, with more than 100 factories and and 50,000 workers in support of Germany’s war effort. Others, including

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1945 the German Nobel prize-winning novelist Gunter Grass, have condemned it, saying the extent of the bombing far exceeded its objectives.

1997: Scottish scientists crack cloning On February 22 1997, a group of Scottish scientists broke their silence, revealing that they had successfully cloned adult sheep DNA. Dolly, who was born seven months earlier in July 1996, was the first successful cloning of a mammal from an adult cell. Created by scientists at the Roslin Institute in Edinburgh, Dolly lived to be six years old. Her birth was one of the most significant scientific breakthroughs of the 1990s and ignited a long-running debate over the ethics of cloning, particularly human cloning.

1959: Fidel Castro becomes Cuban leader Fidel Alejandro Castro Ruz became Prime Minister of Cuba on February 16, 1959 after leading the Cuban Revolution to overthrow the Cuban military leader General Fulgencio Batista. Later Castro became Cuban President after transforming the country into a socialist republic. Castro was born on a sugar plantation in 1926, the illegitimate son of a Spanish immigrant and his servant. He was very bright and studied law at the University of Havana. Since becoming ill in 2006, he has transferred power to his younger brother Raul Castro.

1959: Buddy Holy killed In 1959, on the 3rd February, American rock-n-roll singer song-writer Buddy Holly died. The 22-year-old died with his two fellow performers Jiles P Richardson (Big Bopper) and Ritchie Valens when their plane crashed shortly after taking off in Iowa, en route to a concert in Minnesota. Buddy, who was born Charles Hardin Holley, had several hit records including That’ll Be The Day, which got to number one in the US and the UK in 1957. Although his career was short, he had recorded so many songs before he died that his record company Decca were able to release brand-new Buddy Holly albums and singles for 10 years after his death.

1947: Discovery of Dead Sea Scrolls On February 7th 1947, the Dead Sea Scrolls, which date from around 150 BC - AD 68, were discovered in caves near the Jordan River. The 900 scrolls, made of leather and papyrus, make up three types of documents – texts from the Hebrew Bible, books from the Old Testament and documents composed by an ascetic community. They are considered of great religious and historical significance and are now kept in Jerusalem. It’s commonly thought that the scrolls were found when a shepherd threw a rock into a cave to encourage a missing animal to come out. After hearing the sound of shattering pottery, he went into the cave to investigate.

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February in the garden

In the flower garden

In the greenhouse

Towards the end of the month prune summer-flowering Clematis before active growth begins - find out how with our clematis pruning guide.

Prune overwintered fuchsias back to one or two buds on each shoot.

Prune winter flowering shrubs such as Mahonia and Viburnum x bodnantense after their colourful display has finished.

Cut back the old foliage from ornamental grasses before growth begins - clip them to within a few centimetres of the ground.

Trim winter-flowering heathers as the flowers disappear, to prevent the plants becoming leggy.

Plant Lilies and Allium bulbs.

Plant bare root roses in a sunny position for spectacular summer colour.

Hardwood cuttings taken last year may need planting or potting on now.

Don’t be tempted to sow too many seeds this early in the season - they may become leggy due to low light levels. Later sowings will catch up and grow just as fast.

For better seed germination, invest in an electric propagator to help your early sowings along.

Soak sweet pea seeds in tepid water overnight before planting them, to speed up germination.

In the vegetable garden Start sowing vegetable seeds such as leeks, onions and celeriac under cover now.

Start chitting early potatoes - stand them on end in a module tray or egg box and place them in a bright, cool, frost-free place.

Force rhubarb plants for an early crop.

Plant new rhubarb crowns now.

If you garden on heavy clay soil but want to make an early start in the garden, build raised beds before the growing season gets under way.

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The soil will warm up faster and raised beds drain quickly too.

Mulch perennial vegetables such as Asparagus and Artichokes with well rotted manure or garden compost.

In the fruit garden Cut autumn-fruiting raspberry canes to the ground to stimulate new canes, which will fruit in the autumn. Cut the tips of summer-fruiting raspberry canes that have grown beyond the top of their supports; cut just above a bud.

Looking after your lawn With spring on the way it’s worth preparing your lawn for the season ahead. Try installing lawn edging which creates a neat and tidy appearance and makes maintenance easier.

Prune apple trees and pear trees whilst they’re still dormant. Leave plum trees, cherry trees and apricots until the summer as pruning these fruit trees now will make them susceptible to Silver Leaf disease.

Prune blackcurrant bushes, gooseberries and redcurrants to maintain a productive framework.

Currant bushes can also still be planted between now and the spring.

Protect the blossoms of apricots, peaches and nectarines. These stone fruit trees can also be planted now.

Now is the time to plant new rhubarb crowns

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Useful Numbers......

MARK ISHERWOOD AM/AC

Phone Numbers

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Assembly Member for North Wales Aelod Cynulliad dros Gogledd Cymru

because you never know……..

Useful Numbers

Flintshire County Council 01352 752121 N Wales Police emergency 999 Non Emergency 101 N Wales Fire & Rescue 01745 343431 CONTACT ME AT | CYSYLLTWCH Â 752121 FI: Flintshire Social Services 01352 Citizens Advice Bureau 08444 772020 National Assembly for Wales, Cardiff Bay, CF99 1NA Cynulliad Cenedlaethol Caerdydd, CF99 1NA Emergency Dental Care Cymru, Bae 0845 60128 5 Halkyn St, Holywell, Flintshire CH80845 7TX (Monday & Friday) Smaaritans 7909090 5 Halkyn St, Treffynnon, Sir Y Fflint CH8 7TX Child Line 0800 1111 (Dydd Llun a Dydd Gwener) www.chilline.org.uk 0300 200 7217 | 01352 710232

Mark.Isherwood@assembly.wales / Mark.Isherwood@cynulliad.cymru @MarkIsherwoodAM Mark Isherwood

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For Alyn & Deeside Mark can be contacted as follows Phone: Constituency Office - 01244 819854 Parliament Office - 0207 219 8174 Write: Mark Tami MP, House of Commons, London SW1A 0AA or 70 High Street, Connahs Quay, Flintshire, CH5 4DD Advice Surgeries:1st Friday of each month (ex August) 3 pm Buckley Town council Offices 3rd Saturday of each month (ex August) 9.15 am Shotton Community Centre, Plymouth Street 10.45 am Connahs Quay Labour Club, Fron Road Mark does hold surgeries in other parts of Alyn and Deeside every month as advertised in the local press.

Please contact the above office numbers for details.

Email:- tamim@parliament.uk

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David Hanson MP

Your Local MP for Delyn

! ! !

Phone: Phone: Constituency office 01352 763 159 Constituency office 01352 763 159

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Email: Email: David.Hanson.MP@parliament.uk David.Hanson.MP@parliament.uk

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Write: !

Write: !

Constituency office Westminster office Constituency Office Westminster Office !Hanson David Hanson David Hanson MP MP David David !Hanson MP MP Trelawny Square Trelawny Square House!ofofCommons House Commons 44Flint London !

Flint\Flintshire London Flintshire SW1A !0AA CH6 5NN CH6 5NN SW1A! 0AA ! !

David Hanson David Hanson MP MP ! @DavidHansonMP ! @DavidHansonMP

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Fitness Does caffeine enhance sports performance?

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pre-race cup of coffee is as much part of the keen exercisers ergogenic arsenal as a bottle of sports drink these days. But does caffeine really enhance sports performance?

The effect of caffeine on performance Current research suggests that caffeine almost certainly has an ergogenic influence in some people, in some forms of exercise.

The most compelling evidence regarding caffeine’s usefulness is in prolonged submaximal endurance exercise. For runners, that means your long and steady runs - sessions in which you are exercising for a long time but not at your maximum effort.

Workouts that do not use the person’s maximum effort but last 40 minutes or more are also examples of prolonged submaximal endurance exercise.

There is less research on the effect of caffeine in multi-sprint sports, such as football and tennis — although one study found that women who took caffeine prior to a four-hour tennis match won significantly more games compared to when they drank a carbohydrate drink or a placebo.

Caffeine sensitivity

It’s important to bear in mind that the amount of caffeine-induced performance enhancement you are likely to get depends, in part, on your ‘caffeine sensitivity.’ Starbucks addicts are less likely to get a performance kick than people who only rarely partake in a cappuccino. Then again, if you aren’t accustomed to caffeine, you may find that it upsets your stomach — so it isn’t something to experiment with prior to an important race or training session.

Negative effects of caffeine

While coffee gets a bad press for its dehydrating and diuretic effect on sports people, studies have shown that caffeine consumption prior to exercise does not increase levels of urination or dehydration possibly due to increased adrenaline interfering with the usual function of the kidneys. Caffeine is a diuretic, but the fluid provided in the drink is enough to offset its diuretic effect. Take 60mg of caffeine and add it to a cupful of water and milk, and you’ll likely end up more hydrated than if you hadn’t drunk it.

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How much caffeine to drink?

So how much caffeine do you need to get a performance benefit? There is no single, definitive dose that will work for everyone — though the research suggests that competitive athletes should stick to 6mg per kg of bodyweight or less, in order to balance the chances of getting a boost with the risk of exceeding the legal limit of 12mg of caffeine per 1ml of urine. This equates to roughly two to three cups of coffee for most people. Or you can dispense with your cup of coffee altogether and opt for caffeine pills.

Whichever way you get your caffeine fix, take it an hour before your workout to ensure that you reap the benefits. And remember, this is not one of those instances where ‘if some is good, more must be better.’ Too much caffeine can lead to headaches, palpitations, dizziness, tummy

upsets and insomnia, none of which will help your performance.

How badly this affects you will depend on your caffeine sensitivity, Listen to your body it will tell you how much is too much.

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