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This newsletter is funded by
Unite East Midlands
DERBYSHIRE ASBESTOS SUPPORT TEAM (DAST)
34 Glumangate, Chesterfield, S40 1TX
Telephone 01246 380415
Edited by Clare Griffiths
Magazine January 2021
2021
Welcome to our first Newsletter of 2021. Last year was a
difficult year for all but hope is on the horizon as we saw the
vaccine start to be rolled out towards the end of the year.
Although we at DAST continue to work from home, we hope our
face-to-face services may resume during the course of 2021. Of
course, we will closely monitor the situation and only do so when
it is completely safe.
Our service to you
At our AGM in December, I commended all staff for rising to the
challenges of 2020, working efficiently and effectively at home
and finding ways to continue our core benefits services as well
as finding new and innovative ways of reaching out to you. One
of these was our new look newsletter, with lots of information and
a range of wellbeing tips, advice and support. If there is anything
you would like to see in these newsletters, please do let us
know. Also, if you have a story to tell, we would love to include
your story to share with others. This could be anything from
meeting a loved one to adventures on a holiday or any
volunteering work undertaken and hobbies.
New Support
This year, we are going to try our first zoom meeting for Patient
and Carers at which we wish to introduce to you the June
Hancock Mesothelioma Research Fund, and an innovative
research project, which puts you, the patient, at the centre of the
research and allows you to tell researchers where you would like
to see developments and improvements. I hope you will be able
to join us. I realise that many of you may not be online but we
can help you to do this. There has also been some concern over
using zoom but we have been successfully using it with families
Social media – If you or your family use Social Media
please check out our sites and help us to reach more
people
DAST (Derbyshire Asbestos Support Team)
dast - east midlands wide asbestos support
@DAST24
Dast_east_midlands
You can also keep up to date with what we are up
to by visiting our website:
Please like or share our Facebook posts and
re-tweet our messages to help raise awareness
www.asbestossupport.co.uk/
100 Club
Congratulations to Ann Owen, November’s 100 Club draw with
the number 30. Fancy your chance at winning? Contact
[email protected] or telephone
01246 380415 to find out how to join.
Dingbats Answers
1. A Chorus Line
2. Dolly Parton
3. High Noon
4. Weepie
5. Around the World in 80 Days
6. Doctor Dolittle
7. Odeon Leicester Square
8. J Lo
9. One Direction
10. Brokeback Mountain
11. Fiddler on the Roof
12. West Side Story
13. Return to Oz
14. Camelot
15. From Here to Eternity
16. Kismet
17. Lion King
18. Cee Lo Green
Sudoku Answers
and larger meetings and we are familiar with how it works and we
have not had any problems.
Action Mesothelioma Day
Last year we held a virtual Action Mesothelioma Day event. As
circumstances prevented us from organising the usual type of
event, however, it did allow us the opportunity to join in with
events organised by UK Mesothelioma Alliance and the June
Hancock Mesothelioma Research Fund – Meet the
Researchers.
This year, whilst we hope to be able to hold a physical event, we
will also be working collaboratively for events in 2021/22. A new
partnership has been formed #Actionmeso.org and consists of
support groups, medical charities and patients to develop a
virtual event for 2021 and, hopefully, a physical joint event in
2022. We commend the work of Paul Cook, Mesothelioma
Patient for his drive and enthusiasm in raising awareness of
Mesothelioma.
Please sign up for updates at https://www.actionmeso.org
Asbestosis and Pleural Thickening
During 2020 medicals for Industrial Injuries Disablement Benefit
claims for Asbestosis and Pleural Thickening were stopped.
DAST and other members of the Forum worked tirelessly
throughout the year campaigning for the Department of Work and
Pensions to mitigate the delay by introducing a method by which
they could obtain the information, without the need for a medical.
Finally, at the end of last year, we were informed by the DWP
that Industrial Injuries Disablement Benefit claims for Asbestosis
and Pleural Thickening, would now be processed.
If you have been affected by these delays you should receive a
new Consent Form from the Department of Work and Pensions
to complete so they can access your hospital records. Any
problems please do not hesitate to contact us on 01246 380415.
Please also be assured that DAST, along with other support
groups, will continue to monitor the situation. We will continue to
campaign to ensure you receive the right amount under the
Workers’ Compensation Scheme, which may have been affected
due to delays if you have had a birthday in the intervening time.
I wish you a Happy New Year and hope you enjoy our first
newsletter of 2021
Warm wishes
Joanne
Donations Always Welcome
Here are some of the ways you can donate to DAST. Thank you
to everyone that has donated in 2020 and before that. Your
generosity has helped to fund the different ways we support our
members.
Five Ways to Donate to DAST
1. You can make an online donation to DAST through the
VirginMoneyGiving website – go to
uk.virginmoneygiving.com and search for Derbyshire
Asbestos Support Team.
2. When making online purchases go through
easyfundraising.org.uk – or if shopping with Amazon go
through Amazon Smile. We have accounts with both of
these websites and you should be able to find us by
searching the charities. These donations come at no extra
cost to yourselves.
3. Post your cheque (payable to DAST) to us at
34 Glumangate, Chesterfield, Derbyshire, S40 1TX.
4. Save ink cartridges and postage stamps – either bring them
to a future event or post them to us – but please have your
envelope weighed to ensure correct postage.
5. Having a clear out? Then use Vintage Giving to collect your
items and donate the proceeds to DAST.
Go to vintagegiving.com
What You May Not Know About January
1) The name for January comes from the Roman god, Janus,
who is always depicted with two heads. He uses one head to
look back on the year before, and the other head to look
forward into the New Year!
2) If you were born in January, your birthstone is a garnet!
3) In leap years, January always starts on the same day
as April and July.
4) London is famous for their extensive underground system,
nicknamed “The Tube.” They’re also responsible for opening
the first operational underground railway on January 10th,
1863.
5) Some historical names for January include “Wulfmonath,”
which came from the Anglo-Saxons because it was the month
hungry wolves would come scavenging. King Charlemagne
would call it “Wintermanoth” meaning “winter/cold month.”
6) Originally, the Roman calendar had only 10 months, and it
excluded January and February.
7) King Numa Pompilius, the second king of Rome, is responsible
for adding both January and February to the Roman calendar.
He did this so calendars would be equivalent to a lunar year.
Even so, it only had 30 days.
8) Finally, Julius Caesar added a 31st day to the month and
completed it to the full month of January we practice now!
9) January was a monumental year for Alaska! As of January 3rd,
1959, Alaska officially became the 49th state of the United
States.
10)Generally, January is the coldest month of the year in the
Northern Hemisphere.
11)The equivalent month of January in terms of temperature in
the Southern Hemisphere is July!
The DAST Heritage Booklet
In 2016, DAST received funding from the Heritage Lottery Fund
to research and publish information about where asbestos was
used - and might still be found. This was aimed at raising
awareness of the ongoing dangers - especially among those
working in property renovation and in the heritage industry.
Four years on, we decided that it was time for an update. Again,
we asked those of you who worked with asbestos to tell us about
your experiences. This time, we also asked for contributions of
articles from campaigners. DAST Chair Dave Trigg wrote a
history of asbestos use in the UK along with an overview of the
legal history associated with it. Meanwhile, Leigh Day solicitor
Harminder Bains writes about a case involving talcum powder.
Former railway locomotive inspector Jim Perkins gives an
in-depth account of asbestos use in steam and diesel engines
and Sue Hart, from East Riding Laboratories describes some
unusual and unexpected finds.
If you would like a copy of the
new booklet, please send a
cheque for £2.50, payable to
DAST.
Send it to us at:
34 Glumangate, Chesterfield,
S40 1TX with a note of your
name and address.
Why you should still garden in winter
According to Jack Rear writing in the Telegraph says while 2020
has seen a huge boom in gardening, it’s fair to say that we Brits
have a bit of a tendency to neglect our gardens during the winter
months. After all, who wants to go around digging out weeds
when it’s pouring down with rain?
Still, according to new research, there’s a good reason why you
should continue gardening, even in winter – it makes you
happier.
As part of the study, a team of scientists from the Royal
Horticultural Society gave a tree, a shrub, a climbing plant and
some bulbs and bedding plants to nearly 40 households that had
bare gardens in economically deprived streets in Salford,
Manchester.
They looked at the concentration of the stress hormone cortisol in
each of the participants three months before and after they did
some gardening, with follow up questions throughout the year
about stress levels.
Before the plants went in the ground, less than one in four
residents had healthy levels of cortisol and were found to be
stressed and unhappy, but within a year this had dropped to over
half.
In terms of their emotional responses, it was positive too. More
than half of the residents in the trial said the garden helped them
to feel happier, while two-fifths reported that having a small gar-
den to tend helped them to relax.
These jobs need your hands, your gaze and the coordination
between the two, they need specific movements to be able to
cut, tie knots, pick up an object, mould a figure, assemble
pieces, etc. This helps your hands be more agile, making it
easier to do jobs that require precision, like writing. Proper hand
coordination needs good brain connections, and you need to be
fit, active, so craftsmanship is good training.
Dave wrote to our company to say why he loves our models.
For Dave craftsmanship is occupying the hours, not having mo-
ments of not knowing what to do, trying not to think about things
that damage his health and entertaining himself.
Dave's story has made us want to help. Maybe it's a
coincidence, maybe not. The fact that thanks to modelling his
hands have stopped shaking is something that means a lot
more to OcCre. We try to sell more than just a good product. An
experience. Dave's experience has been one of the most
beautiful we have had and that is why we are proud to be able
to collaborate as much as possible with the Derbyshire
Asbestos Support Team.
We believe that there is nothing more beautiful in this life than
to be able to help do what we love. "
OcCre is the firm where Dave buys his model kits.
Benefits of modelling by OcCre
“The benefits of handicraft are well known to those who have
experienced it, but not to others. For those who practice these
types of activities related to creativity and manual work, they may
feel that they help the brain to concentrate on the outside. In fact,
it allows the mind to disconnect from conversations of insight and
connect with the primary feeling, especially touch and sight.
Many psychologists have spoken of the benefits of crafts arguing
that they also help people to increase self-esteem. Being able to
achieve a design, an image, a model ... It can contribute to the
feeling of utility and capacity. It also supports the idea that these
types of activities are related to the development of fullness and
the present moment, thus helping to stop the insight dialogue and
focus attention outward, as we said at the beginning. It can be
useful when you feel depressed, without love, without hope ...
Most of the time, people who practice crafts find a way to escape
and relax, to connect with themselves and find the time for peace
and serenity.
Crafts not only have benefits in the psychological area, but also
in the development of the brain. They have been shown to aid
cognitive development in terms of concentration, memory, and
attention. They obey a high level of these capabilities, so at the
same time they are increasing. It is important not to forget about
fine motor skills.
Writing in RHS Magazine – Gardener Lia Lenddertz suggests if
you feel too cold to go outside, why not tend to house plants.
“Most of us know that house plants improve the air, filtering it and
filling it with oxygen as a by-product of the process of
photosynthesis. “ However, she goes on to say,
“They can help to improve mood, elevate concentration levels and
lower stress levels and blood pressure.” Lia suggests that we
choose plants with blades, spikes, whorls or trailing stems in
varying shades of green.
Lia states “Our eyes and brains are hugely rested and revitalised
by plants with curves, uncurling fronts and rosettes, and there are
as many indoor versions of these as there are outdoor.”
Some of her ideas include –
Boston Fern (Nephrolepis)
Dragon Tree (Dracaena)
Mother-in-law’s Tongue (Sansevieria).
Activities with these indoor plants can include misting them to
improve humidity (central heating is a ‘nightmare’ for houseplants
says Lia) or picking off the browning leaves “….,
our minds can wander and rest…”
So as Jack said and Lia would concur even if
it's just nurturing a pot plant, make sure to fit
in some green-fingered
activity this winter.
World of Roses sells our Reflection Rose and a donation
goes to DAST for each one purchased. You can visit the World of
Roses website at:
www.worldofroses.com
and look in the charity roses list or simply search for ‘The
Reflection Rose’. Or you can contact World of Roses on
01767 310031 . Unfortunately they are unable to take cheques
at this time, but you can pay over the telephone or on-line with
your debit or credit card.
Description:
‘For any time when you want to reflect and celebrate life these
wonderfully delicate white roses are a delight to the eye. These
fabulous blooms are intensely scented and absolutely beautiful.
An all-round perfect floribunda to have as an extra elegant
addition for any garden.’
One of the ways the NHS recommends improving your self-
esteem is to give yourself a challenge, to try something new.
Creative activities such as arts and crafts provide an outstanding
opportunity to bolster your self-esteem. Completing an entire task
from start to finish gives you a great sense of accomplishment.
We hope to be running a competition soon with OcCre but
details still need to be finalised at the time of writing this.
Diary entry - Mesochristmas plus six months.
Finished it. Magic. ...and I think my hands have stopped shaking.
(This might just be a coincidence). I feel proud of myself. Can you get
self-esteem from a model boat. I think I put 300 hours into it.
Mesochristmas plus four years.
Michael Palin, a programme about ‘Erebus’ and ‘Terror’, two ships
lost late in the nineteenth century, in the search for the North West
Passage through the Arctic Oceans, recently discovered on the
ocean floor by the Canadian navy. Read the book, read the novel,
‘Terror’, watch the serialisation of the book.
Sent for the model. When finished, I knew it would just look like any
other ship....delved on-line into the murky worlds of modellers,
discovered how to make model ‘ice’, and that there were at least six
sorts of model snow-
Experimented.
I ‘distressed‘ my pristine model of ‘Terror’ to tell it’s ice-locked story.
Very satisfactory.
Thousands of studies on meditation have been conducted, with
the evidence pointing to mindfulness being a great way to allevi-
ate the symptoms of a variety of mental disorders.
All crafts are excellent ways to achieve mindfulness. You
automatically become focused and concentrated on the activity,
relaxing and unwinding while becoming more aware of what's
around you.
According to the famous psychologist Mihaly Csikszentmiha-
lyi crafting allows us to enter a 'flow' state, a “perfect immersive
state of balance between skill and challenge”.
Crafting helps Self-Esteem
When our self-esteem is low, we tend to be critical of ourselves
and our life and feel negative about everything. We also believe
we're less capable to take on the challenges life throws at us.
Low self-esteem might lead you to hiding away from social
situations, stop trying new things, and avoid things you find
challenging.
Meso minus thirty five years.
I do enjoy building Duplo and Lego with the children, both boys are
happiest when they are working on their own creations, I know
exactly how they feel.
Full Circle
Mesochristmas plus five years.
(This is six years from the start of this diary)
Duplo and Lego with the grandchildren would be nice.
Me? Oh, anything I can make.
Offer 1 – Bare Root – Single pack – Autumn only
Retail price per pack £10.99 + postage & packing
·Donation per pack £2.50
Offer 2 – Bare Root – Triple pack – Autumn only
Retail price per pack £24.99 + postage & packing
Donation per pack £7.50
Offer 3 – Potted – Single pack
Retail price per pack £14.99 + postage & packing
Donation per pack £2.50
Offer 4 – Potted & Gift Wrapped – Single pack
Retail price per pack £19.99 + postage & packing
Donation per pack £2.50
This variety is suitable for: Mixed Border, Pots & Containers,
Rose Border, Windy or Exposed, Poor Soil
Growing Conditions: Full Sunlight, All Soil Types, North,
East, South & West Facing, Partial Sunlight.
Flower Type: Floribunda
Delivery: Next working day deliveries are subject to orders
being received by 11am the previous working day.
Normal Delivery charges are £5.95.
A donation to DAST with every Reflection Rose purchased, and
as you can see from the photograph, it’s a joy to have in your
garden.
New Year Resolutions
A new year often signifies a fresh start for many people. For
some, this means setting health goals, such as losing weight,
following a healthier diet, and starting an exercise routine.
However, more often than not, the health and wellness
resolutions chosen are highly restrictive and unsustainable,
leading most people to break their resolutions within a few weeks.
This is why many people make the same resolutions year after
year.
To break that cycle, it's important to make resolutions that can not
only improve health but also be sustainable. Here are some New
Year's resolutions you can actually keep.
1. Eat More Whole Foods
One of the easiest and most sustainable ways to improve overall
health is to eat more whole foods. Whole foods, including
vegetables, fruits, nuts, seeds, whole grains, and fish, contain a
plethora of nutrients that your body needs to function at an
optimal level.
What's more, adding more whole foods to your diet can be done
slowly and consistently. For example, if you're not used to eating
vegetables, start by adding one serving of your favourite
vegetables to your diet every day.
2. Sit Less and Move More
Whether it's due to having a sedentary job or simply being
inactive, many people sit more than they should. Sitting too
much can have negative effects on health. Making a resolution to
sit less is an easy and attainable resolution that can be tailored to
It’s called HMS Terror, sank in
the late 1880’s searching the
Arctic Ocean for the North West
Passage
(Dave’s modelling kit supplied by
OcCre)
2. Contemplation - Take a break from the negative thoughts
For a while, whilst you're concentrating on what you're doing, the
outside world fades away and there is just you, your tools, and
your work. All those spiralling obsessive thoughts, the negative
ruts you thought you'd never get out from, they're replaced with
positive focus.
Enjoy the moment, be in the now Mindfulness is 'the basic human
ability to be fully present, aware of where we are and conscious
of what we’re doing'.
Crafting
Crafting and the arts has been proven to have a wide range of
perceived psychological benefits. The biggest study of its kind
(almost 50,000 people took part), in 2018's Great British
Creativity Test which examined how creative activities can help
us manage our mood and make us feel happier. Led by Dr Daisy
Fancourt from University College London, the research concluded
that even a small amount of creative activity can improve your
wellbeing in three main ways:
Distraction:– from anxiety, stress, difficult situations
Contemplation: – be creative to live in the moment
Self-development: – self-esteem and confidence which may have
been lost through anxiety or illness.
1.Distraction - Creative activities can help us manage our mood
and make us feel happier, distracting from the situation we are
in.
Dave Brown wrote this in his diary 3 months after being
diagnosed with mesothelioma.
Diary entry - Meso plus three months
Out of the hospital- a new me - 20kg lighter, my clothes don’t fit, my
appetite has gone, nothing tastes right, I’m as useful as a breathless
kitten. My hands shake. My hands shake!
Diary entry - Meso plus six months
Well I can still make stuff, create stuff, bit of editing on the computer,
then there’s games to play, worlds to conquer....models to make? Is
this childish?
fit your lifestyle.
For example, if you have a job that requires long periods of
sitting, make a resolution to go for a 15-minute walk at lunch or to
get up and have a stretch and a walk for a couple of minutes
every hour. If you have difficulty standing or walking, try some
chair based exercises.
3. Get More Quality Sleep
Sleep is an essential part of overall health, and sleep deprivation
can lead to health consequences. There are many reasons why
people don't get enough sleep, so it's important to focus on your
schedule and lifestyle to determine the best ways to improve
sleep quantity and quality.
Decreasing screen time before bed, reducing light pollution in
your bedroom, cutting back on caffeine, and getting to bed at a
reasonable hour are some simple ways to improve sleep hygiene.
4. Find a Physical Activity That You Enjoy
Every New Year, people purchase expensive memberships to
gyms, workout studios, and online fitness programs in hopes of
increasing fitness in the year to come. Though most people start
strong, the majority don't make their new routine into a lasting
habit.
Still, you can increase the chances of making your fitness
resolutions stick. To get started, choose an activity based on
enjoyment and whether it fits into your schedule.
For example, taking a half-hour walk, or going swimming are
simple and sustainable exercise resolutions. Then, set an
attainable goal, such as planning to walk a few specific days per
week instead of aiming for every day. Making a more realistic
goal can enhance the chances of making your new routine last,
especially if you're new to working out.
5. Take More 'Me Time' and Practice Self-Care
Taking time for yourself is not selfish. In fact, it's imperative for
optimal health and wellbeing. This is especially true for those in
caring roles. For people with busy schedules and limited time,
making a resolution to engage in self-care may take some
planning. However, it's well worth the time investment.
Self-care doesn't have to be elaborate or time consuming. It can
simply mean taking a bath every week, attending your favourite
weekly yoga class, preparing a healthy meal for yourself, going
for a walk in nature, or getting an extra hour of sleep.
6. Cook More Meals at Home
Research shows that people who cook more meals at home have
better diet quality than people who eat more meals on the go.
Start by making one meal a day, then increase the frequency
over time until you're making the majority of your meals and
snacks at home.
7. Spend More Time Outside
Spending more time outdoors can improve health by relieving
stress, elevating mood, and even lowering blood pressure.
Making a New Year's resolution to spend time outside regularly
is a sustainable and healthy goal that can benefit most of us,
BIRDS IN OUR GARDEN by Audrey Carlin
I love to watch the birds on the wing
And it gives me joy to hear them sing.
But the antics they perform on the bird table
Could feature in a well-known fable
As they flutter and fight to gobble the food
The angry Starlings are in a bad mood
How dare the Sparrows get in there first?
But soon they move on to quench their thirst
The Bluetits, so pretty, hanging on the coconut
Peck away until they are chased off
By the Blackbird who chirps “tut-tut”
But soon the Bluetits will have eaten enough
Sitting quietly in the wings
Little Jenny Wren who cheerfully sings
It’s my turn next to have my tea
But the Robin flies in and says “No – it’s me”
Then Thrush with her chest puffed out with pride
No longer does she need to hide
So swiftly she swoops down for her food
And leaves the table in a good mood
Little Jenny Wren – not to be beaten
Finds some little seeds that haven’t been eaten
She munches away and soon is full
Today has been so wonderful!
replacement care, peer support with other carers to help with
wellbeing and resilience.
Help register as a carer and create an emergency plan, access to
online groups, training and social activities, telephone based
carer’s assessment and planning for any future needs.
To find out more how Derbyshire Carers Association can help
you while you care for your family member feel free to contact us:
Email: [email protected]
Phone: 01773 83383 or on our
Website: www.derbyshirecarers.co.uk and complete an online
referral.
If you don't live in Derbyshire but looking for a similar service
offered by Derbyshire Carers Association then please contact
DAST and we will try to find information about support
services available in your area.
Email: [email protected]
Phone: 01246 380415
DERBYSHIRE carers
ASSOCIATION
no matter where you live. Taking a walk outside during your lunch
break, just a short walk up and down the garden, or simply
soaking in the beauty of your backyard or local park are all ways
to incorporate nature into your daily routine.
8. Try Meditation
Meditation is an evidence-based way to promote mental well-
being. It may be particularly helpful for people who have anxiety
or depression.
Trying out this practice is a perfect New Year's resolution
because there are many ways to meditate, and it's easy to find
books, podcasts, and apps that teach you how to start a
meditation practice.
9. Be More Present
Research shows that being more present may improve life
satisfaction by decreasing negative thoughts, which may thereby
improve psychological health. Making a New Year's resolution to
be more mindful and present may help you feel more content in
your everyday life. Spending less time on your phone, stopping to
notice your environment, and listening intently to others are
simple ways to be more present.
10. Try a New Hobby
It's common for adults to let once-loved hobbies fall by the way-
side due to busy schedules or lack of motivation. However,
research shows that partaking in a hobby that you love can help
you live a longer, healthier life. Make a resolution to try out a
hobby that you've always been interested in — or pick back up a
hobby that used to bring you joy.
Take Time to Exercise
These gentle sitting exercises will help improve your mobility and
prevent falls, and can even be done at home. Don't worry if
you've not done much for a while – these seated exercises are
gentle and easy to follow. For these exercises, choose a
solid, stable chair that doesn't have wheels. You should be able
to sit with your feet flat on the floor and knees bent at right
angles. Avoid chairs with arms, as these will restrict your
movement. Wear loose, comfortable clothing and keep some
water handy. Build up slowly and aim to gradually increase the
repetitions of each exercise over time. Try to do these exercises
at least twice a week
Chest stretch
This stretch is good for
posture.
A. Sit upright and away
from the back of the
chair. Pull your
shoulders back and
down. Extend your
arms out to the side.
B. Gently push your
chest forward and up
until you feel a stretch across your chest.
Hold for 5 to 10 seconds and repeat 5 times.
Upper-body twist
This stretch will develop and maintain flexibility in the upper
back.
A. Sit upright with your feet flat on the floor, cross your arms and
Established in 1998, Derbyshire Carers Association support
carers who look after a friend or family member who, due to
illness, disability cannot cope without their help and support. We
have a wealth of experience and understanding of the demands
that a caring role can bring.
Many informal carers feel that they're doing what anyone would
do in the same situation, they see themselves as wives, sons,
parents, brothers or friends doing what they have to help
someone they love.
Being a carer can be rewarding at times challenging, stressful
and hard work both physically and mentally. If you’re a carer it is
important that you look after your own health and wellbeing,
looking after yourself so you have the energy and emotional
stability to carry out your caring role.
Services available to carers across Derbyshire include:
Information, advice and guidance on a range of carer issues
including practical and emotional support, legal advice,
befriending and counselling, connecting carers with other support
services across health and social care, advocating for carers
across health and social care, signposting to sources of
Rice Pudding
Ingredients
100g pudding rice
butter, for the dish
50g sugar
700ml semi-skimmed milk
pinch of grated nutmeg or
strip lemon zest
1 bay leaf, or strip lemon
zest
Method
Heat the oven to
150C/130C fan/gas 2. Wash and drain the rice. Butter a
850ml baking dish, then tip in the rice and sugar and stir through
the milk. Sprinkle in the nutmeg and top with the bay leaf or
lemon zest.
Cook for 2 hrs or until the pudding wobbles ever so slightly
when shaken.
This is one of my favourite recipes and I make it all year round.
It’s easy to make and I can set it off cooking while I get on with
other things. It’s lovely served warm with a blob of jam or straight
from the fridge. Be careful not to cook it for too long, it generally
looks a bit too watery when I first take it out - there have been
times I left it too long and it was a question of ‘would you like a
slice of rice pudding?’
reach for your
shoulders.
B. Without moving your
hips, turn your upper
body to the left as far
as is comfortable. Hold
for 5 seconds.
C. Repeat on the right
side. Do 5 times on
each side.
Hip marching
This exercise will
strengthen hips and
thighs, and improve
flexibility.
A. Sit upright and do
not lean on the back of
the chair. Hold on to the
sides of the chair.
B. Lift your left leg with
your knee bent as far
as is comfortable. Place your foot down with control.
C. Repeat with the opposite leg.
Do 5 lifts with each leg.
Ankle stretch
This stretch will improve ankle flexibility and lower the risk
of developing a blood clot.
A. Sit upright, hold on to the side of the chair and straighten your
left leg with your foot off the floor.
B. With your leg
straight and raised,
point your toes away
from you.
C. Point your toes back
towards you.
Try 2 sets of 5
stretches with each
foot.
Arm raises
This exercise builds
shoulder strength.
A. Sit upright with
your arms by your
sides.
B. With palms
forwards, raise both
arms out and to the
side, and up as far as
is comfortable.
C. Return to the starting position.
Keep your shoulders down and arms straight throughout.
Breathe out as you raise your arms and breathe in as you lower
them. Repeat 5 times.
Neck rotation
This stretch is good for improving neck mobility and flexibility.
A. Sit upright with your shoulders down. Look straight ahead.
B. Slowly turn your head towards your left shoulder as far as is
Spinach, sweet potato & lentil dhal
Ingredients
1 tbsp sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
thumb-sized piece ginger, peeled and finely chopped
1 red chilli, finely chopped
1½ tsp ground turmeric
1½ tsp ground cumin
2 sweet potatoes (about 400g/14oz), cut into even chunks
250g red split lentils
600ml vegetable stock
80g bag of spinach
Method
Heat sesame oil in a wide-based pan with a tight-fitting lid.
Add chopped red onion and cook over a low heat for 10 mins,
stirring occasionally, until softened.
Add crushed garlic clove, a finely chopped thumb-sized piece of
ginger and chopped red chilli, cook for 1 min, then add ground
turmeric and ground cumin and cook for 1 min more.
Turn up the heat to medium, add sweet potatoes chunks, and
stir everything together so the potato is coated in the spice
mixture.
Tip in red split lentils, vegetable stock and some seasoning.
Bring the liquid to the boil, then reduce the heat, cover and cook
for 20 mins until the lentils are tender and the potato is just
holding its shape.
Taste and adjust the seasoning, then gently stir in the spinach.
Healthy Budget Recipes
Lentil Ragu
Ingredients
3 tbsp olive oil
2 onions, finely chopped
3 carrots, finely chopped
3 celery sticks, finely chopped
3 garlic cloves, crushed
500g bag dried red lentils
2 x 400g cans chopped tomatoes
2 tbsp tomato purée
2 tsp each dried oregano and thyme
3 bay leaves
1l vegetable stock
500g spaghetti
parmesan or vegetarian cheese, grated, to serve
Method
Heat the oil in a large saucepan and add the onions, carrots,
celery and garlic. Cook gently for 15-20 mins until everything is
softened. Stir in the lentils, chopped tomatoes, tomato purée,
herbs and stock. Bring to a simmer, then cook for 40-50 mins
until the lentils are tender and saucy – splash in water if you
need. Season.
If eating straight away, keep on a low heat while you cook the
spaghetti, following pack instructions. Drain well, divide between
pasta bowls or plates, spoon sauce over the top and grate over
some cheese. Alternatively, cool the sauce and chill for up to 3
days. Or freeze for up to 3 months. Simply defrost portions
overnight at room temperature, then reheat gently to serve.
comfortable. Hold for 5
seconds and return to
the starting position.
C. Repeat on the right.
Do 3 rotations on each
side.
Neck stretch
This stretch is good for
loosening tight neck
muscles.
A. Sitting upright, look
straight ahead and hold
your left shoulder down
with your right hand.
B. Slowly tilt your head
to the right while
holding your shoulder
down.
C. Repeat on the opposite side.
Hold each stretch for 5 seconds and repeat 3 times on each side.
Find these and more on the NHS website:
www.nhs.uk website.
Puzzle Pages
Dingbats are cryptic word puzzles that make you need to look at
things differently. This month the theme is Music & Movies. The
first one shows the answer to give you an idea of how it works.
Answers on page 34.
A Chorus Line
Keeping the brain active is an important aspect of brain health.
Challenging mental activities stimulate the formation of new
nerve cells connections and may encourage new cell generation.
Try word searches, Sudoku puzzles, crafts and books to keep
your mind alert and ready for anything.
Find the answers to this Sudoku on page 34. Are there any other
puzzles you would like to see in our newsletters/magazines?
Would you be interested in an online quiz with other DAST
members? Contact us on 01246 380415 and let us know.
