< Previous40 LINCOLNSHIRE TODAY HEALTH & FITNESS W ith the clocks springing forward, the weather warming up and an altogether more pleasant air about, it’s the perfect time to get out and exercise. Perhaps you’re looking to turn that couch potato lifestyle around or get back on track. In any case, it’s important to identify your fitness goals. Exercise itself is too generic and expansive as a fitness goal – so ask what it is exactly you’re aiming to accomplish. Perhaps you want to get in shape ahead of the beach season, you want to run a marathon in aid of a loved one, or live to see your grandchildren grow up. Whatever your aim, it will help you to stay motivated, provide focus and give you a clearly defined goal to head towards. It’s not often that you’re encouraged to sell yourself short but, in this case, it can really be beneficial to your body. You may have already learned first-hand the drawbacks of diving back into exercise after a break and giving it your all and everything only to find you can barely move the next day. So whether you’re a newcomer or trying to build your fitness back up, it’s better to underestimate your abilities. In other words, take it easy and don’t push yourself too hard. It’s no good running a marathon straight away simply because you’ve done one before. Start small, be gentle and, crucially, ease yourself in. This goes double for newcomers who may not have really exercised since their school years. In our March issue, we explored how to get started with running, suggesting the walk-run method of interspersing quick periods of running with walking. It’s absolutely recommended for beginners, but it’s also a great way for lapsed runners to build up their exercise schedules again. The same thinking can be applied to any exercise. If you weightlift a few evenings a week, try golf, swimming or yoga on the days between. Not only will this strengthen, work and tone different parts of the body, it will allow other parts to get a rest. It might be that your fitness goal is to bulk up and get in shape. It’s an admirable goal, but one that needs to be approached realistically, especially if you’re going straight from a sedentary lifestyle. By starting with something like tennis, swimming, jogging or whatever else takes your fancy, you can gently and regularly build up your stamina and © Shutterstock / Jacob Lund A quarter of the way into 2020 is more than enough time for those New Year’s resolutions to fly or flounder. If it’s the latter, don’t beat yourself up about it. Guilt’s not a great motivator when it comes to exercise and there’s a better way to ease yourself back in this spring. Living your best life 40-41.qxp_Layout 1 25/03/2020 14:32 Page 1LINCOLNSHIRE TODAY 41 HEALTH & FITNESS fitness levels, enabling you to increase the load incrementally. A good rule of thumb to remember is to never increase your weight, time, speed or intensity by more than 10% a week. Similar to underestimating yourself, you also need to guard your expectations. Perhaps when you used to exercise regularly you could bench 150 pounds, or run a 10k without breaking a sweat, but after a break, you need to understand that your body needs to work itself back up to these levels. Utilising the above methods and seeking professional help and advice can help you to accomplish this. There are different ways of being active. As a society, we’ve been conditioned to think that only the most rigorous exercise is valid, that unless you’re on the track field all day or down the gym every evening for hours at a time it doesn’t count. Not only can this put people off ever starting, but perpetuates dangerous ideas around health and fitness. It might never have occurred to you that gardening is a great way to stay active, but it is. Just as importantly, it gets you outside. Not only will you be getting the physical benefits here, but also boosting your mental wellbeing. Studies have shown that as little as ten minutes out in nature is enough to have a positive effect on wellbeing. Of course, any exercise brings with it a release of feel good endorphins that have been proven to dampen the insidious effects of stress, depression and anxiety. Coupled with the hit from nature and it can have a profound effect for some. But exercise alone isn’t enough and needs to form the keystone of a healthy lifestyle that includes good sleep hygiene, a healthy diet, and good mental wellbeing. Simple changes such as eating more fruits, vegetables, plant-based and lean proteins and wholegrains can have a transformative effect on wellbeing, body function and energy levels. A regular wind-down routine at night can also boost not only the amount of sleep you achieve, but the quality of that sleep. Lessening your use of smart devices, meanwhile, will also be beneficial. Sure, you may suffer from FOMO (that’s the fear of missing out) for a few days, but this quickly passes. Let’s be honest, why would you want to watch yet another cat video, argue with someone online, or scroll through never-ending status updates when you could be out their exercising and living your best life? © Shutterstock / 4 PM production © Shutterstock / Vladislav Noseek © Shutterstock / Jacob Lund © Shutterstock / Cookie Studio 40-41.qxp_Layout 1 25/03/2020 14:32 Page 242 LINCOLNSHIRE TODAY LINCS & NOTTS AIR AMBULANCE circles coronavirus crisis The Lincs & Notts Air Ambulance needs your help more than ever as it continues to respond to emergencies amid the Covid-19 outbreak. 42-46.qxp_Layout 1 25/03/2020 14:34 Page 1LINCOLNSHIRE TODAY 43 LINCS & NOTTS AIR AMBULANCE 45 Á A mid the COVID-19 outbreak, the Charity’s crew recently attended fifteen serious incidents during seven consecutive days, using its Ambucopter and Critical Care Car. One of the missions involved a BMX rider who sustained suspected internal injuries in a fall. Due to the remote nature of his location, he needed airlifting from the scene. The Charity were later called to a patient who was choking and the team carried out life-saving interventions to stabilise them before transporting to hospital. These pre-hospital interventions can be the difference between life and death. The crew continues to be well placed to respond in the ever-changing picture that we are all experiencing and the Charity is 42-46.qxp_Layout 1 25/03/2020 14:34 Page 2Watch your profits grow www.mjp.supplies Tel: 01406 362325 Mobile 07702293727 MJPSupplies mjpsupplies For the purpose of importing and selling Algifol™ biostimulant products to farmers and growers of specialist crops 44 LINCOLNSHIRE TODAY 16 High Street2 Market Place HorncastleWragby LN9 5BLLN8 5QU 01507 52737101673 858968 We are a traditional butchers doing things the traditional way. Our meat is only of the best quality and we pride ourselves on our customer service. We are a traditional butchers doing things the traditional way. Our meat is only of the best quality and we pride ourselves on our customer service. For Quality Flooring and Window Blinds Call Graham Gill Carpets Today Domestic & Contract Free Estimates & evening calls Tel/Fax: 01205 365350 Mobile: 07557434775 24 West Street, Boston PE21 8QH www.grahamgillcarpets.com KEVIN JOHNSON - AGRICULTURAL CONTRACTORS Lime spreading ( Lime stone and Lime x70) and can arrange soil testing with GPS. Also Fertilizer spread including variable rates. Drilling with 6 metre tine drill. Also 220 hp tractor and driver. 4 Church Road, Wittering, Peterborough Tel: 01780 782924 Mobile: 07860 608825 enquiries@kevinjohnsoncontracting.co.uk www.kevinjohnsoncontracting.co.uk “For those times when you need a helping hand on farm or on land” For all you motoring needs 01472 240 800 www.jsmithautorepairs.co.uk | Gluten Free Products | Sugar Free Products | Vitamins & Minerals & Herbs | Herbal Teas | Dairy Substitutes | Aromatherapy Oils | Skin Care Products | Homeopathic Remedies 12 The Broadway, Woodall Spa, Lincs LN10 6ST Tel: 01526 353794 (Health Shop) 01526 353417 (Consultation) www.justjillsalternativeremedies.co.uk FUELS BOSTON Oil in South Lincolnshire is available at a fair price and with a reliable service from family run J and J Fuels. We are here to ensure you receive the very best service and at a time that suits you. Offering domestic heating oil and farm diesel within a 30 mile radius of Boston. 01205 760 638 Bakers Lane, Freiston, Boston www.jandjfuels.com Catering Essentials from look after your Hygiene Control Program so you can concentrate on running your business Chemex (Lincoln & Boston), Tel: 07941733201 Email: peter.cussans@chemexuk.com www.chemexuk.com Horncastle Cake Art & Hobby House Everything for the Crafter Cake Decorations, Knitting, Crochet, Felt, Ribbons & more www.horncastlecakeart.co.uk 25 North Street, Horncastle, Lincs. LN9 5DX Tel: 01507 525926/522659 PAUL SPARKES CAR SALES Located at Vision Garage Services Ltd Paul Sparkes Car Sales, Vision Garage Services Ltd, Louth Road, New Waltham, Grimsby, Lincolnshire DN36 4RT Tel: 01472 823040 • www.paulsparkescarsales.co.uk QUALITY USED CARS We are a well established vehicle sales, servicing and parts supply company situated on the outskirts of Grimsby Oil Fired Boiler Engineer OFTEC Registered Steve Russell Plumbing Oil Tank Replacement Service Installation, Commissioning, Repairs, 24 Hour Call Out, Servicing & General Plumbing Call Steve on 07840 531403 THE VEHICLE HIRE SPECIALISTS 7 Hebden Road, Scunthorpe, DN15 8DT. Telephone 01724 863 684 www.tjs-selfdrive.co.uk MIDDLETONS THE GLASS PEOPLE! • Bespoke glazing company • Double glazing replacement units • Window leading • Window filming • All types of safety glass (laminate, toughened, Wired) 52-60 WELLINGTON STREET, GRIMSBY Tel: 01472 352288 BRIGG BEDS For that old fashioned service For a fast, friendly reliable service with free local delivery. Stockists of Memory Foam products, Futons, Bunks, Bedroom Furniture, Sofabeds, Divans, Headboards & Bedsteads. Al sizes available including three quarter and super king size Bespoke sizes catered for. 01652 651828 Princes Street, Brigg, DN20 8HG email: briggbeds@hotmail.co.uk briggbeds.co.uk PREMIUM MULTI-FUEL STOVES & FIRES ELECTIC & GAS FIRES AND SURROUNDS Church Road, Boston PE21 0LG | Tel: 01205 310 327 sales@bostonheating.co.uk | www.bostonheating.co.uk High quality Gold, Silver & Diamond Jewellery Main agents for Citizen, Lorus, Iron Annie and Zeppelin Watches Pre Owned Rolex Watches In-house Repairs & Engraving Ear Piercing Celebrating 40 Years Trading in Louth Butcher Lane, Louth Lincolnshire LN11 9JG. Tel: 01507 604029 www.striacroft.co.uk info@striacroft.co.uk Jewellery, Gifts, Cards & Home Accessories 83 Bailgate, Lincoln 01522 579400 www.follie.co.uk 42-46.qxp_Layout 1 25/03/2020 14:35 Page 3committed to supporting its communities at this uncertain time. They have taken delivery of full Personal Protective Equipment to ensure patient safety and of course, to protect themselves. And it continues to work alongside its ambulance service colleagues and NHS hospitals to monitor developments and ensure that patients across Lincolnshire and Nottinghamshire continue to receive the best possible care. In order to protect its staff, volunteers and the wider community, the Charity has cancelled all events, cheque collections, talks, box collections and all upcoming engagements which involve the gathering of people. Its shops have been temporarily closed and it is advising people to hold on to clothing, furniture and other shop donations for the time-being. CEO Karen Jobling said: “Our priority is to ensure that our life-saving service continues and that we protect our crew to enable them to do that. “It is an unavoidable fact that the effects of the pandemic will be felt in our LINCOLNSHIRE TODAY 45 LINCS & NOTTS AIR AMBULANCE 46 Á If you are able to help by making a regular or one-off donation, visit www.ambucopter.org.uk/donate 42-46.qxp_Layout 1 25/03/2020 14:35 Page 446 LINCOLNSHIRE TODAY LINCS & NOTTS AIR AMBULANCE fundraising efforts. We will lose a significant amount of funding because of the postponement or cancellation of events, talks and other work that is provided by our crew, staff and dedicated volunteers. “To operate, we rely on donations from our supporters. It is only because of them that we are able to provide critical care in incredibly difficult circumstances. I know it’s a tough time for everyone but anyone who helps with a donation, helps to keep the helicopter flying.” Patients’ lives still depend on us being there, so your continued support is really appreciated. Stay safe. The Charity’s offices in Lincoln are now operating on reduced staffing as the majority of its teams work from home. The Nottingham Office is closed. If you have raised money for us, you can send a cheque to Lincs & Notts Air Ambulance, 1 Bentley Drive, Bracebridge Heath, Lincoln, LN4 2QW. Alternatively you can contact the Charity team fundraising@ambucopter.org.uk. For general enquiries please call 01522 548469 and leave a message. You can also email us enquiries@ambucopter.org.uk. Please follow the Charity on social media www/facebook.com/ambucopter Twitter: @LNAACT Insta: @LNAACT where we will post up-to-date information. Proudly serving the families of Gainsborough and the surrounding areas for over 50 years For a prompt, sympathetic service from a recognised family business 41 Heaton Street, Gainsborough, DN21 2EA 01427 810619 www.cliffbradley.co.uk ȼ .%2 0!ˏ$ ,!(ˏ+"ˏ!/0 ȼ 5ˏ * ˏ%#$0ˏ!.2% ! ȼ .!ȥ, % ˏ"1*!. (ˏ,( */ˏˏ 42-46.qxp_Layout 1 25/03/2020 14:35 Page 5LINCOLNSHIRE TODAY 47 FOOD & DINING Milk Whether it’s semi-skimmed or whole, all milk can be stored in the freezer and defrosted. Just make sure it’s defrosted fully in the fridge before using as leaving it on a countertop could cause it to spoil. Although all plant-based milks freeze, many of them separate when defrosted which is fine if you’re only planning on using them in a smoothie. Cheese Everyone should be freezing cheeses at home. Hard cheeses like cheddar and parmesan freeze and defrost well whilst maintaining their structure. They can be frozen in blocks or grated in portion sizes. That way it can be taken straight from the freezer and used in a recipe or to top pasta. Bread 24 million slices of bread are wasted every day in Britain. Considering that bread shelves have been stripped bare in supermarkets, that’s an appalling statistic. Especially considering that bread can be easily frozen. Any kind of bread, from crumpets and rolls, to white sliced and whole loaves can be frozen. With a toaster, frozen slices can be cooked straight from the freezer. Bread can also be turned into breadcrumbs and then frozen. Pasta Dried pasta has been one of the products that quickly disappeared during panic-buying. While fresh pasta doesn’t have a long shelf life, it can be frozen, ensuring you’ve always got pasta to hand. Many pastas won’t even need to be defrosted first and can be put straight into boiling water. Homemade pasta dishes, such as spaghetti carbonara and bolognaise, also freeze well. Fruit & veg Most of you will already have bags of brought fruit and vegetables in your freezer, but fresh fruit and veg can also be frozen. Veggies can be peeled and prepared for easy meal prepping and planning, whilst certain fruits, like bananas, can be cut up and frozen for an easy go-to when you’re making a smoothie. Despite retailers’ best efforts, consumers continue to panic buy amid the coronavirus pandemic, leading to low stocks and bare shelves. During these worrying, uncertain times, readers should make the most of their freezers so they can stock up at home and not have to worry about finding bread and milk. Here’s a list of common food and drink items that can be easily frozen. © Shutterstock /Ahanov Michael The key to safely defrosting Food safety is important to bear in mind when freezing food, but doubly so when it comes to defrosting. Following these tips from the Foods Standards Agency will help to keep you and your family safe. * Make sure any warm dishes are cooled before putting them in your freezer * Place food in an air-tight container or wrap it well in freezer bags or freezer wrap * If the food has been defrosted it must be cooked before being eaten to be safe * Once defrosted, food should be consumed immediately 47.qxp_Layout 1 25/03/2020 14:43 Page 1© shutterstock/NatashaPhoto 48 LINCOLNSHIRE TODAY FOOD & DINING Avocado toast with blue cheese, radish & walnut Simple snacks With the possibility that many of us will be spending much more time at home in the coming weeks and months, we’ve put together a selection of delicious and easy to prepare snacks, lunches and light suppers to try. Serves: 1 Preparation time: 5 minutes Cooking time: 2 minutes You’ll need: 1 slice of sourdough bread, toasted 1⁄ 2 ripe avocado, mashed Squeeze of lime Salt and freshly ground black pepper 3 French breakfast radishes, sliced 20g Danish blue cheese, crumbled 4 walnut halves roughly chopped and toasted Drizzle of olive oil (optional) What to do: Combine the mashed avocado and lime juice and season well with salt and black pepper. Spread on the toast. Lay the radish slices over the avocado then crumble the cheese over the top, scatter with walnuts and season. Drizzle with olive oil if desired. Recipe courtesy of www.loveradish.co.uk The ever-popular brunch dish is given a crunchy twist by topping with pretty, peppery French breakfast radishes and walnuts. 48-51.qxp_Layout 1 25/03/2020 14:45 Page 1LINCOLNSHIRE TODAY 49 FOOD & DINING Blueberry and lemon curd muffins Click’em Inn Swinhope, Nr Binbrook, Market Rasen, LN8 6BS Tel: 01472 398253 Web: www.clickem-inn.co.uk The Click’em Inn is a family-owned freehouse, established for over 30 years in its current incarnation. Steeped in history, the inn is open seven days a week, offering a wide choice of drinks, including six real ales available at any time, with a regularly changing selection of personally recommended guest ales. The kitchen is open all week for evening dining, plus lunchtimes on certain days of the week. The menu varies from day-to-day with the chef’s specials, alongside regular meals. Picture your venue To promote your services call Angie Cooper on 01472 310302 or email: a.cooper@blmgroup.co.uk © shutterstock/Letterberry What to do Preheat the oven to 220°C/200°C fan/gas 6. Line a deep muffin tin with paper cases. Place the butter in a small pan and melt, allow to cool for a few minutes. Wash the blueberries and pat dry, toss in a little flour. Sift the flour and bicarbonate of soda into a large bowl. Stir in the caster sugar, blueberries and lemon zest. Beat the eggs, add the milk and melted butter, mix together and pour into the flour mixture. Mix together quickly and lightly, the mixture should still look a bit lumpy. Divide between the muffin cases, make a little indent and place a teaspoon of lemon curd on the top of each one, sprinkle with the demerara sugar. Bake for approx 20 mins until risen and golden. Cool for at least a few minutes before enjoying. Recipe courtesy of: www.berryworld.com These delicious tangy muffins with a crunchy topping are just bursting with blueberries, best served warm and fresh from the oven. Easy and quick to make they are perfect for a breakfast or a teatime treat. Makes: approx 10 Preparation time: 15 minutes Cooking time: 20 minutes You’ll need 100g butter200g blueberries 250g self raising flour1 tsp bicarbonate of soda 100g caster sugarzest of 1 lemon 2 free range eggs150 ml semi skimmed milk 10 tsp lemon curd6 tsps demerara sugar The George Hotel 1 Boston Road, Spilsby, PE23 5HB Tel: 01790 752528 Web: www.spilsby.info/georgehotel The George Hotel guarantees a warm welcome and the perfect pub environment. Karaoke is on every Saturday night, and with live music held once a month and a large function room (available free of charge for parties), the George Hotel is the perfect venue for entertaining. The accommodation boasts eight letting bedrooms with TV, tea and coffee making facilities and free Wi-Fi. 48-51.qxp_Layout 1 25/03/2020 14:45 Page 2Next >