Burpham Gardening Club News

Written by John Boon

March & April 2021

The Club still remains closed at present but hopefully we will soon find out when and how the lockdown is going to be released so that we can all return to something that seems nearly normal.

Things to do in the garden in March.

  • Shallots and Onion sets should be planted this month and if it is mild Early Potatoes can be planted towards the end of the month.

Most vegetable seed can now be sown outdoors if it is mild in prepared beds.

  • Most vegetable seed can now be sown outdoors if it is mild in prepared beds.
  • If you did not do so last month you can still sow Aubergines, Cucumbers, Sweet Peppers and Tomatoes in a heated propagator or indoors.

When conditions are dry the lawn should be cut with the mower blades on a high setting for the first few cuts…

  • Cut back last years Autumn fruiting Raspberry canes to ground level, prune Blueberries and Gooseberries and apply a dressing of a balanced fertiliser or Sulphate of Potash at 15g per sq m.
  • Bush and Standard Roses should be pruned and fed with a Rose Fertiliser.
  • Continue to prune Summer Flowering Shrubs and Dogwoods.
  • When conditions are dry the lawn should be cut with the mower blades on a high setting for the first few cuts, Weed and Feed with Mosskiller should be applied just before rain is forecast.

Things to do in the garden in April.

  • Second Early Potatoes should be planted in the first half of the month, Maincrop Potatoes can be planted in the second half.
  • Beetroot, Carrots, Leeks, Lettuce, Radish, Spring Onions and Turnip can all be sown outdoors now.
  • Brassicas should be sown in small pots ready for transplanting later in the Summer.
  • Plant out Broad Beans which were sown indoors.
  • Tomato seedlings which have developed their first true leaves should be potted up. Plant Summer flowering bulbs such as Gladioli.

Plant out Broad Beans which were sown indoors.

  • Tulip flowers leaving the foliage to die back.
  • Deadhead Pansy and other Spring bedding plants to encourage continuous
  • flowering. Prune Forsythia immediately after flowering.
  • Cut back Lavender to keep the plant bushy but do not cut into
  • old wood.

Continue to apply Lawn Weed and Feed with Mosskiller as necessary.

  • In the Greenhouse sow bedding plants such as French Marigold for a Summer display.
  • Continue to apply Lawn Weed and Feed with Mosskiller as necessary.
  • Start checking for and controlling Slugs, Snails and Aphids.

To join the club or our meetings Call John Boon on 01483 874123

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Are you comfortable working from home

Written by Paul Nicholls

The coronavirus pandemic has impacted our lives in many ways but one of the most pronounced personal changes is the amount of time, during lockdowns, that we are spending at home. What are the longer term physical and mental impacts on us of working from home?

Burpham Pages has spoken to local experts to get their views on what these impacts are and how we can best mitigate the negatives and take advantage of the positives. We asked The Eaves – Counselling & Psychology about the mental impact, Guildford Chiropractic Centre about the physical impact and Healthy Home & Office about how to best manage these physical issues with a suitable office set up.

Obviously, there are positives in that we are spending more ‘quality’ time with our families (although this can have its own frustrations, especially as parents can find home-schooling a challenge) and many people seem to be making the effort to get outdoors for exercise. Another aspect of this situation is the amount of people who are currently working from home. Perhaps these lockdowns have demonstrated, to employees and employers alike, how much effective work can actually be done whilst working remotely. In some cases it’s probably nearly impossible to work from home whereas others will find it a much more productive situation. So, although we now have a ‘roadmap’ out of this cycle of lockdowns, there is still some time to go before everyone can return to their normal mode of working. However, some businesses and individuals might have come to the conclusion that working from home, remotely, is the way forward for the future.

With this in mind we’ve been thinking about the mental and physical impact of working from home. Not everyone has a good home-office set up, which can lead to various levels of discomfort, and perhaps many of us are missing the interaction with work colleagues in a busier environment.

We asked The Eaves (Counselling & Psychology) on their perspective and observations of the mental impact of working from home.

The virus has affected numerous aspects of our wellbeing – financially, emotionally, socially and not least, mentally, so it’s been difficult to feel anything but pessimism towards the pandemic. Working from home has presented its own unique challenges that many of us have little, or no, experience with.

However, there are benefits that come with working from home. These include increased productivity, fewer office distractions and less commuting (which research has shown the average adult spends around an hour a day doing, and is often linked to high levels of stress and anxiety).

Additionally, the flexibility that comes with working from home creates an opportunity for a healthier work-life balance. To make the most out of the benefits of home working during the pandemic:

  • Build self-care into part of your daily routine. Sometimes just taking 5 minutes can really help
  • Share your workload if you live with others
  • Speak to your employer about work flexibility if you haven’t already done so
  • Establish a routine that allows a positive structure for both yourself and if you have children
  • Make time for the things you enjoy. It’s easy to lose sight of positives when things feel overwhelming but focusing on a favourite hobby can provide you with a break
  • Keep your mind active with activities such as reading, puzzles, drawing or painting when you’re able. This can help you to feel more in control
  • Look after your physical wellbeing – sleep, exercise and nutrition
  • Helping and supporting others increases emotional wellbeing

Working from home has presented its own unique challenges that many of us have little, or no, experience with.

The Eaves – Counselling & Psychology

Remember that we all react differently to situations and it’s absolutely normal if you’re feeling an array of emotion right now. Finding coping strategies that work for you can help bring relief if you’re finding things difficult right now. Don’t hesitate in seeking further advice and support from loved ones or a professional organisation such as The Eaves in Guildford if you are struggling with your mental health.

There is a vast amount of evidence to suggest that poor ergonomics contributes not only to aches and pains associated with joints, muscles and nerves but also with poorer general health.

Guildford Chiropractic Centre

If nothing else it can be comforting or reassuring to know that many people are experiencing the same issues as yourself and that help is out there if you need it. For others it can be less of a mental challenge and more of a physical one. We asked Philip Hehir at the Guildford Chiropractic Centre how working from home can create postural problems.

Since the Covid-crisis began, we have seen an increasing number of ailments relating to workers risking their back health by not working in posture-friendly environments. Not only are we seeing poor home-office setups, but many have opted to work from the sofa or even the bed. There is a vast amount of evidence to suggest that poor ergonomics contributes not only to aches and pains associated with joints, muscles and nerves but also with poorer general health. Failing to take action may result in long term consequences on individual spinal health increasing the risk of recurrent lower back and neck pain, sciatica and headaches. It is therefore vital that
we take the time to assess our work station setup to prevent such issues.

In line with advice given by the British Chiropractic Association, we would suggest the following:

  • If possible, designate a specific areain your home for working and always work at a table, sitting on a chair, rather than on the sofa or in bed.
  • The top of your screen should be level with your eyebrows and if you are working from a laptop, make sure you are not hunching over the screen. If you don’t want to invest in a computer stand, place sturdy books, for example shopping catalogues, under your laptop so that you can adjust the level of the screen to fit your eye line.
  • Use a detachable keyboard and mouse whenever possible, as this will ensure that your movement is not restricted and you are not placing unnecessary strain on your back.
  • Taking regular breaks is extremely important we recommend workers move around every 20-30 minutes. An easy way to ensure that you get away from your desk is to set a loud alarm in another room.
  • When making phone calls, take the opportunity to get up from your desk and move around as you talk.
  • Do regular stretches. Either sign up to an online yoga class, or get in touch with your Chiropractor to get specific advice.
  • If you are experiencing pain for more than a few days, then you should seek professional help, as an undiagnosed problem could lead to longer-term problems if left untreated.

Guildford Chiropractic Centre refers to home-office setups and how your posture can be greatly impacted by how your computer is positioned, how high you chair is and what desk you use. We thought we’d find out a little more about how getting your office environment right can make a big difference. We spoke to local specialists Healthy Home & Office.

Since lockdown began in March millions of office workers found themselves working from home. Not many people have a home-office environment that is designed for working for eight hours a day, five days a week. Dining tables, breakfast bars, beds and even ironing boards have become replacement desks and chairs.

Phil Johns of Guildford-based Healthy Home & Office says “We have seen a large increase in customers coming to us with aches and pains, having either bought a ‘quick fix’ item or trying to make do with what they have.” Phil explained that internet searches for ‘Ergonomic Furniture’ can be very misleading whereby the product has very little or no real ergonomic functionality. “Back, neck and shoulder aches along with headaches have resulted in them seeking advice from us” he adds. “The importance of the correct furniture and an understanding of the overall workstation set-up can greatly reduce the risks of aches and pains and in the long run will enable you to work more comfortably”.

Typical examples that Phil gave included a customer who was 6’3” choosing a desk with a deep drawer going the full length of the top, so he needed to get his legs under the drawer (59cm) which is the recommended height for a school table for 6-7yr old children, another customer had a desk with a drawer and a chair with fixed arms so when she pulled herself into the desk the arms hit the drawer which resulted in her having to perch on the front edge of the chair resulting in no back support and after a few weeks the resulting pain just got too bad and she has had to review her complete set up.

We are also seeing many people using 4 legged dining chairs – you would not use a four legged chair in your office so why are we using them at home.

Our biggest piece of advice is to find a showroom that has a range of products and a specialist who can advise on the right equipment for you.

Healthy Home & Office

Phil concludes “Our biggest piece of advice is to find a showroom that has a range of products and a specialist who can advise on the right equipment for you. It may be as simple as changing the height of your monitor or needing an upright ergonomic mouse”.

Unsuitable Home Office furniture: The most common mistakes:

  1. Choosing a generic chair without having it matching your needs. Tailor making the chair to fit you and the tasks you carry out are key. Working on a four-legged chair puts enormous strain on your back when you get up and sit down. Choose a chair with high levels of adjustability which ensures that you can set the chair up to your specific requirements. Remember one size does not fit all.
  2. Desks with fixed drawers running the length of the desktop or drawer/pedestal units to the sides can limit your leg room resulting in more static sedentary sitting, which is proven to cause various postural problems. Avoid desks that provide limited space for your legs, Check the height to the underside of the desk, ideally you want your knees slightly lower than your hips to create a more open angle at the hips to reduce pressure on the lower back.
  3. Desk height and depth also need to be considered. If your desk surface is too high then you will be lifting your arms/shoulders to work which results in added stress on your upper arms, upper back and neck (Current guideline for desk height is 74cm +/- 2cm). If your desk is too shallow or deep this may result in screen/monitors being closer than needed, which may result in eye strain and headaches. If the screen/monitors are too far away you will lean forward causing you to change your posture which will add stress to lower back, upper back and neck.
  4. Buying an item of furniture without consultation. The saying “Try before you buy” holds very true for home office furniture and accessories which will make your working life more comfortable and productive.

Healthy Home & Office can help with free expert advice either in their Covid-Secure showroom or remotely over the phone or email.

So, perhaps you’re thinking that working from home now doesn’t sound such a simple way forward but it doesn’t need to be complicated, you just need to take care of yourself, mentally & physically. Get properly comfortable, establish a routine, take some time out for yourself, don’t ignore the little aches and pains and, if needs be, make a phone call and talk to someone who can help.

Thank you to the experts who helped us with the writing of this article:

The Eaves – Counselling & Psychology
Telephone:
01483 917000
www.theeaves.org.uk

Guildford Chiropractic Centre
Telephone:
01483 562830
www.guildfordchiropractic.co.uk

Healthy Home & Office
Telephone:
01483 600085
www.healthy-homeoffice.co.uk

The Anchor and Horseshoes Pub

Moira McQuaide history of Burpham

Now the only pub in Burpham, despite the growth of the community over the last century, the Anchor and Horseshoes has a long history. The name of the pub has varied over the years, but always included either Anchor or Horseshoes or both. But how old is it?

A map from 1675 seems to show two pubs on the London Road in Burpham, in approximately the right places to be the Anchor & Horseshoes and the Green Man, so could the pub be one of the two oldest buildings in the village?

The earliest paper records show that George Heath was the Licensed Victualler, or publican, in 1785, followed by his son James until 1826. The family ran two business – the pub and the village blacksmith. From the 1830s William Baker ran the pub, with his wife Lois, who was James Heath’s daughter. After William’s death she went on to run the business with her second husband, James Alllwright, but after his death she continued as publican on her own for another 35 years. She was the last of her family to own the pub after more than 100 years and was buried at St Luke’s Church in 1889.

“…having accommodation for travellers and persons requiring refreshment other than drink; stabling provided; for the use of the general public.”

Lois’s son William inherited the pub, but wasn’t interested in running it, so he leased the business to the Guildford brewers Lascelles Tickner. Later it was sold to Farnham United Breweries, who were taken over by Courage & Co in 1927. In 1892 the pub was described as“…having accommodation for travellers and persons requiring refreshment other than drink; stabling provided; for the use of the general public.” In 1904 it had four bedrooms and stabling for four horses. Managers came and went but the Lintott family ran the pub for almost 30 years in the mid 20th century.

A road traffic improvement scheme in the 1930s proposed putting a new road through the pub garden, which would have left the building marooned on an island between two roads. In 1954 a small plane crashed into the garden, when Kenneth Owen’s Gemini aircraft’s wing hit a row of trees and was almost sliced in two. The pub became a useful meeting place for finding tradesmen of various sorts, and it was often the starting point for stag nights for young people.Over the years it has been extended and renovated several times. However, if you look at the side of the building, from the main car park, you can see the timber frame building in the external walls, suggesting that the original pub was built earlier than 1700.

If you are willing to share your memories and/or photos to tell us more about Burpham then please contact Moira MacQuaide, either by e-mail (moira.macquaide@gmail.com) or by phone or text (07963 756543). My two books (‘The History of Burpham Primary School’ and ‘Burpham – A Gateway to Guildford’) are still available from me for £10 (free delivery locally) or on Amazon.

 

Drain away your problems

Do you ever feel there is a build-up of problems in your life and you would really benefit from a fresh start without just ignoring your reality?

Sadly, I cannot offer you a magic way to solve your problems – although I do believe in a God who can do anything.

More often though, God does not work by removing our problems but moulding us as we face them! I have however, found ways that help me find strength to face the problems and realities that come my way.

Our garden is in a part of Burpham that has a very high water table; that is the water in the ground is close to the surface. The result of this is that parts of the garden are always boggy, even in the summer, and when it rains a lot parts of the garden become pools of water! It is the same with our problems – if they keep building up our lives get boggy, or even flooded, and then it is difficult to have hope or to see a way forward. 

The way we dealt with this problem in our garden was to put in what are called land drains. These are pipes which have holes in the sides and are laid just below the lawn surface, allowing water to soak into the pipes and then to be carried away from the lawn to a stormwater drain. These underground land drains are constantly at work draining the water away, so the garden now only gets boggy when it rains very heavily, and even then it does not last long.

Create a regular way to release the anxious thoughts and worries of everyday life so there is no build-up when a ‘storm’ comes!

So, I am suggesting this is a good approach in the rest of our lives too.  Creating a regular way to release the anxious thoughts and worries of everyday life so there is no build-up when a ‘storm’ comes! How can we do this? Well, people have different ways including meditation, exercise and reading but they all involve setting real time aside daily. For me as a Christian, I spend time daily in prayer. The real advantage of prayer is that I am speaking to someone (God) who loves me so much He is longing to listen and carry my worries for me.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanks-giving, present your requests to God.

Philippians 4:6

With every blessing
Revs James Levasier
james@burphamchurch.org.uk

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Church office: 01483 825533
www.burphamchurch.org.uk

 

Burpham Gardening Club News

Written by John Boon

January & February 2021

The Club still remains closed at present, hopefully we can open in the Spring when we might have come out of the tiers and life has returned to normal whatever that may be.

I wish you all a successful year in your garden and that you will grow plenty of entries for our shows.

Things to do in the garden in January.

  • If you cannot garden because the soil is rain sodden or frosted you can use your time by studying plant catalogues which have arrived in the post on a regular basis.
  • The same advice applies as when ordering spring flowering bulbs, the larger the plants you buy the better they will be when planted out in May. If you only need a few plants it would probably be better to visit a local nursery, such as Elm Nursery at Sutton Green, in May where you can select your plants first hand.

…remember that this year’s novelty seeds are likely to be next year’s ordinary seeds.

  • New seed varieties which are usually F1 Hybrids are expensive to buy and often difficult to germinate, so look on the back of the packet to see how many seeds you are buying for your money, remember that this year’s novelty seeds are likely to be next year’s ordinary seeds.
  • Whilst the fruit buds are still dormant Apple and Pear trees can be pruned, cut out any congested growth to increase airflow which will improve the quality of next seasons fruit, cut back to a fruit bud which is large and rounded on older growth, one year old shoots should be pruned back to a slender bud.

Things to do in the garden in February.

  • Plunge shrivelled Dahlia tubers into a bucket of tepid water overnight, having removed any rotten tubers, they can then be started into growth to provide cuttings for new plants, place the tubers in a seed tray or pot and lightly cover with damp soil.
  • Slow germinating annuals such as Antirrhinum and Lobelia should be sown indoors.
  • Prune Summer flowering deciduous shrubs such as Buddleia which flower on the current year’s growth. Cut back Summer and Autumn flowering Clematis to the lowest pair of strong buds.
  • Sow Sweet Peas and pot on those sown in the Autumn.
  • When it is mild Broad Beans, Carrots and Parsnips can be sown under cloches.

When it is mild Broad Beans, Carrots and Parsnips can be sown under cloches.

  • Sow Greenhouse Tomatoes, Cucumbers and Peppers at 21°C.
  • Seed Potatoes should be placed on their ends in a light, cool, frost free place to sprout.

To join the club or our meetings Call John Boon on 01483 874123

Grand Opening of Sutherland Memorial Playing Field 1956

Moira McQuaide history of Burpham

Land from Bower’s Farm was given by the Duke of Sutherland in September 1954 to the Mayor, Alderman and Burgesses of the Borough of Guildford as Trustees, “to hold in Trust for the perpetual use as a public recreation and playing field as a War Memorial to the residents of Burpham who were killed on active service during the late war”.

It nearly didn’t happen as The Times reported in 1956 that a petrol station wanted some of the land, but it was decided that the residents had a right to be heard and eventually they won. On Wednesday 27th June 1956 there was a Grand Opening Ceremony, when the Duke of Edinburgh arrived, flying his red helicopter, then got out of the wrong side and completely missed the Guard of Honour waiting to greet him. The Duke unveiled a plaque, planted a tree and talked to many of the children attending the event, before flying off again. In the afternoon there was a Grand Fête, with a fancy dress parade, police dogs, races, bands, sideshows and dancing. A fun day for everyone.

John Saxton was Chairman of the SMPF Management Committee for many years and he kept the spade used by the Duke to plant the tree, apparently a Blue Atlas Cedar, cleaned it up and it has never been used since. Unfortunately it wasn’t engraved, but it is still as good as sparkly new. The football and cricket clubs used the playing field and children used the recreation area. Over the years the playing field was developed and improved, the public area was extended, more trees were planted and more facilities added.

Sadly, it seems that the Duke’s tree was replanted at least four times and it’s not known if it survived. Today there are facilities for football, cricket, bowls and tennis, as well as meeting rooms and a well-equipped children’s playground and lovely green spaces. The car park is well-used, both by parents dropping off children to school or nursery, users of the facilities, or even, on occasion, vans for film crews who are filming nearby. There have also been instances when travellers have parked up on the field, needing to be removed by police. Sutherland Memorial Park received the national Green Flag award in 2005.

In memory of John and Sheila Saxton, keepers of the Duke’s spade for over 60 years.

If you are willing to share your memories and/or photos to tell us more about Burpham then please contact Moira MacQuaide, either by e-mail (moira.macquaide@gmail.com) or by phone or text (07963 756543). My two books (‘The History of Burpham Primary School’ and ‘Burpham – A Gateway to Guildford’) are still available from me for £10 (free delivery locally) or on Amazon.

 

Courage to rebuild!

Have you made any New Year’s resolutions, are you looking forward to putting 2020 behind you and getting on with life as ‘normal’? Perhaps this year it’s going to be a little more challenging than usual.

The New Year is often an opportunity to start fresh and never have we needed that more than after the year of 2020!

What a difficult year, in so many ways, it has been for so many of us! There lies the problem, that most of us are tired and in need of a good rest. Our aim for 2021 might be simply to be able to keep going in our relationships, keep going mentally or keep going financially.

If we can find that elusive thing, ‘courage’, there is an opportunity ahead of us to build something better in 2021 than what we had before.

I don’t know how you feel about heights, but for those who feel a little cautious, imagine a narrow bridge across a deep valley. You need to cross to the other side, but the bridge is long, it’s a very long way down and you do not feel safe! Somehow you need to find the courage to cross over.

If we can find that elusive thing, ‘courage’, there is an opportunity ahead of us to build something better in 2021 than what we had before. One dictionary definition of courage is: strength in the face of pain or grief. So, the first place we discover courage is in acknowledging our own pain and grief for whatever 2020 brought. We need to be willing to face our troubles and realities, however unfair they might seem.

Very few of us can do that on our own, we need help from those who love us or those professionals who understand how to get people through problems. But asking for help can be difficult! Perhaps that’s the thing we most need courage for in 2021.

As a Christian, I live with the knowledge that God promises to be with me at all times, which brings me extraordinary courage to face whatever life brings. Here is one of God’s promises I am holding onto for 2021:

“Be strong. Take courage. Don’t be intimidated. Don’t give them a second thought because God, your God, is striding ahead of you. He’s right there with you. He won’t let you down; he won’t leave you.”

Deuteronomy 31:6

With every blessing
Revs James Levasier
james@burphamchurch.org.uk

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Church office: 01483 825533
www.burphamchurch.org.uk

 

Is it possible to quit smoking and still lose weight? Yes, it is!

Many people associate quitting smoking with weight gain but research shows that gaining weight is not inevitable when you stop smoking.

The study, led by Professor Deborah Lycett from Coventry University’s Centre for Intelligent Healthcare and published in BMJ Open, shows it is even possible with support for quitters to lose weight while they abstain.

As research suggests that both smoking1 and obesity2 are risk factors for developing
severe COVID-19 symptoms and dying from it, there has never been a better time for people to stop smoking and begin managing their weight.

Here are some expert tips to help you successfully overcome some of the common Danger Zones we often associate with giving up smoking – and reach a healthy weight at the same time!

Danger zone 1: Hunger

Nicotine suppresses appetite, and many smokers find they feel hungrier when they stop. This can lead to weight gain because quitters often replace cigarettes with sweets, chocolate or high-fat snacks.

Top tips for when hunger strikes:
  • Satisfying your appetite on low energy dense Free Foods like fruit and vegetables, beans, lentils, pasta, potatoes, rice, eggs, fish, chicken, lean meat, tofu and meat alternatives means you can eat more food for fewer calories. And the really great news is that these are the key ingredients for lots of family favourite meals – from spaghetti bolognese and a Sunday roast to a veggie curry.
  • As well as making sure your meals are super satisfying you can also choose healthy low energy dense snacks that will keep hunger at bay.

When people stop smoking, they often find they enjoy their food much more, as their taste is enhanced!

  • When people stop smoking, they often find they enjoy their food much more, as their taste is enhanced! Try cooking from scratch and treat your freshly awoken taste buds to a host of flavours. You can make a simple pasta sauce with tomatoes, garlic, onion and herbs like basil or rosemary and bulk it out with low energy dense vegetables like carrots, mushrooms and peppers.
  • Another great way to manage your weight and give your health a boost is to get more active. To start with, aim to move more than you normally would – so stand rather than sit, walk rather than drive, dance round the kitchen, do the housework or gardening, wash the car or take the stairs instead of the lift!

Danger zone 2:

Breaking the habit

For many, the act of smoking is an ingrained habit. When people have been smoking for a number of years, it becomes an automatic response to have a cigarette with a morning tea or coffee, after a meal, while taking a break from work or during a regular journey. Often friends, family members and colleagues smoke, and it becomes normal to smoke together, and often a way to socialise.

Top tips for breaking a habit:
  • Think about which moments of your life call for a cigarette, and why. If you’re mindful about spotting these routine habits, you can make effective plans for steering clear of situations where you might have usually smoked, or you can plan to do something else rather than reaching for a cigarette. Do you tend to smoke at the end of a meal? If so, could you replace it with a piece of fresh fruit, or fruit salad and fat-free fromage frais?
  • If breakfast used to be followed by a cigarette, could you do something that will take you away from this, such as leaving the house 10 minutes earlier? You could walk part of your journey instead of driving – which is a great way to increase your activity levels and boost your mood, too!
  • When smokers quit, they often say they miss having something in their hands, and that can lead to them reaching for unhealthy foods. Low energy dense snacks like fruit, vegetable sticks, cherry tomatoes and sugar-free ice lollies mean smokers can indulge their desire to have something in their hands while still making healthy choices.
  • Adding a new meal to your day instead of your usual cigarette ‘meal replacement’ is not a problem with
    Slimming World’s flexible and filling Food Optimising eating plan. Whether it’s a breakfast of eggs and bacon with the fat trimmed off, a jacket potato with tuna for lunch or a delicious  home-made curry, you can satisfy your appetite while losing weight.

Danger zone 3:

Boredom, stress and feeling low

Because of nicotine’s ‘feel-good’ effect on the brain, many smokers may have become accustomed to smoking as a way of coping with feeling bored, tense or fed up. When you have a bad day, it can seem like cigarettes are your only friend.

Top tips for coping with low mood:​
  • Moving more can help you to keep weight off and ease the cravings and irritability associated with nicotine withdrawal, as being active is a fantastic mood-booster. You could start your day with an early morning yoga session or swim. Or, when you get a craving to light up, get into a new habit of standing up and going for a short brisk walk. You’ll soon be brimming with energy and endorphins, which will leave you feeling great all day long.
  • Weight loss is also fantastic for improving mood. With every pound lost, you’ll have so much more energy, confidence and motivation. For every milestone reached, why not reward yourself. The money you’ll save from not buying cigarettes will earn you new clothes or can be spent on day trips, holidays or whatever else takes your fancy. If you put the money you would have spent on a pack of cigarettes to one side, you’ll quickly see it mount up.

Weight loss is also fantastic for improving mood. With every pound lost, you’ll have so much more energy, confidence and motivation.

  • Try cooking healthy, wholesome meals from scratch that the whole family can enjoy – think curries, chilli, pasta dishes, big breakfasts and even burgers! They’ll leave you feeling satisfied and many people find cooking is a great way to relax. Base your meals around things like vegetables, potatoes, lean meat, pasta and beans – foods that are low in calories but super satisfying, not to mention delicious! 

Danger zone 4:

Comfort eating

Overcoming cravings can be the hardest part of giving up smoking and can leave you feeling miserable. That’s exactly when you might turn to emotional eating.

Top tips for managing comfort eating:​
  • If you find yourself turning to food for comfort when you give up smoking, you can combat it by choosing foods that are low in energy density and highly satiating – so that you satisfy your appetite for fewer calories. With Food Optimising, you can make comforting meals like roast dinners, fry-ups, sausage and mash and hot puddings.
  • Instead of reaching for the biscuit tin when cravings come knocking, try distracting yourself by having fun getting active. Take the kids (borrow some if necessary!) out bowling, ice skating or for a kick-around in the park or head out into the garden for some hula-hooping or trampolining. Anything that warms you up, makes you breathe quicker and gets your heart beating faster counts and it’ll improve your health and boost your weight loss, too.
  • Set up strategies, such as working out when your danger times are and developing ‘choice power’ to protect yourself, for example, think to yourself: ‘Instead of having a cigarette, I’m going to stop for a cuppa and read that new magazine, check social media or catch up with a friend. Getting the support of people who understand your challenges and who are also on a journey to better health and wellbeing can also help.

If you find yourself turning to food for comfort when you give up smoking, you can combat it by choosing foods that are low in energy density and highly satiating – so that you satisfy your appetite for fewer calories.

For more support to help you stop smoking, visit the official NHS quit smoking page www.nhs.uk/better-health/quit-smoking/

1 Reddy, R. K., Charles, W. N., Sklavounos, A., Dutt, A., Seed, P. T., & Khajuria, A. (2020). The effect of smoking on COVID‐19 severity: A systematic review and meta‐analysis. Journal of medical virology.
2 Kassir, R. (2020). Risk of COVID‐19 for patients with obesity. Obesity Reviews, 21(6). Dietz, W., & Santos‐Burgoa, C. (2020). Obesity and its Implications for COVID‐19 Mortality.

Make 2021 your year

At Slimming World, we understand the impact these past months have had on our health, our happiness and
our weight. If you’d love to make a fresh start this new year, we’re here to support you all the way to your dream weight. Our real-life groups are open (where local guidance allows) with extra measures to keep you safe and sound. Local groups: Jacobs Well, contact Nicky on 07399 953818; Bellfields & Parkbarn, contact Tony 07999 377811.

How to make your wellness resolutions last beyond January…

By Ian Copp, Personal Trainer

As we turn our backs on the indulgence of the festive period, it’s tempting to go BIG on our plans and goals for January.

Ditching the alcohol, sugar and carbs in favour of healthier alternatives is tempting at the start of the year, but here’s the thing. High motivation will only get you so far, it’s fleeting and will most likely wear off by mid-January, and so the cycle continues.

This year, why not try things a different way – less ‘cold turkey’ and opt instead for a more strategic, informed, planned approach and see how changing small things can make a big difference.

1 Don’t limit yourself to January
The body you want to achieve will not happen in the 31 days of January. You can have a goal for January but make it realistic, and then extend your planning beyond the month. Why not make a plan for the first 6 months of the year – write it down, plan your goals in detail and make yourself accountable
by pinning it somewhere you will see it often.

2 Set yourself achievable goals
What do you want to achieve? Is it weight loss, increased strength, running a marathon or improving your swimming skills?! Try to focus on one thing and break down the components involved. If weight loss is your aim, think about setting weekly targets, planning your meals and scheduling movement into your diary. Prioritise and diarise to keep these habits front of mind.

3 Measure your progress
How do you know how far you have come if you didn’t measure where you started? If you’re hoping for a body-transformation you could take measurements, track weight or even document in photos but track honestly and regularly. And celebrate your wins!

Why not make a plan for the first 6 months of the year – write it down, plan your goals in detail and make yourself accountable by pinning it somewhere you will see it often.

4 Keep the commitment!
Set yourself up for success by keeping your goals achievable. Nothing will knock your confidence more than feeling like you’re failing. By putting realistic expectations on yourself you immediately make success more achievable. 10 minutes of exercise daily is often more realistic than 1 hour Monday-Friday and over time, its consistency that will pay off.

5 Vary your training
If your goals are around fitness, weight loss or body transformations I urge you to vary your movement patterns and challenge yourself in new ways. As a Personal Trainer I often find people get stuck doing the same as they have always done and they wonder why nothing is changing! Vary your training and try your hand at new sports or activities – even better, invest in a PT who will push you out of your comfort zone and help you to create real, meaningful and long lasting changes!

Ian Copp is a personal trainer. He runs a business called The Personal Training Way. www.theptway.co.uk

 

An Act of Remembrance at St Luke’s War Memorial

Sunday 8th November

To attend in person please contact the church office 01483 825533 / office@burphamchurch.org.uk to book your space (please remember to wear a mask). As there will be limited space, this will also be streamed, so do join online via Burpham Church YouTube Channel.

Website:

www.burphamchurch.org.uk
YouTube Channel

Venue:

Time:

10.45-11.05am