Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK:
Control your portions!
If you need to lose weight, it is important to think about the quantity of food you are eating as well as the types of food and drink you choose. Food portions tend to be larger today than they were thirty years ago and this is contributing to weight gain. Controlling your portion sizes doesn’t mean you have to go hungry. We provide you with some tips to control your portion sizes and achieve a healthy weight.
Weigh your portions
Check food labels for recommended portion sizes and make sure you weigh out the correct amount. If you are following a recipe, weigh out the ingredients correctly and take note of how many people the recipe serves. You can adapt recipes according to the number of people you are cooking to avoid having too much food.
If you eat quickly, it is easy to overeat. By eating more slowly, you allow time for your brain to recognise when you are full. If you still feel hungry after eating a meal, don’t be tempted to reach for the snacks. Wait twenty minutes after a meal for your food to settle. If you are still hungry after that time, try eating some fruit.
Use smaller plates or bowls
If you serve meals onto a large plate or bowl, you may find that you are serving portions that are too large. Try using a smaller plate or bowl for your meals and you should still feel satisfied.
Avoid supersize portions
When buying food, avoid being tempted by offers of supersize portions or discounts for buying in bulk on less healthy food and drinks. These offers can tempt you into buying more than you need, which can lead to you eating more than you need.
Turn off the TV
Try eating your meals and snacks away from the TV as this can lead to overeating because you are not thinking about your food.
Employers up and down the country are planning to welcome back employees to the workplace, and they must bring in strict COVID-safe plans as lockdown measures ease.
But British workers should confirm with their employer the steps that are being taken to make it safe and compliant to return to work.
All UK businesses who ask their staff members to return to work have been informed that they need to undertake a risk assessment and put in place various measures to protect their staff from contracting the virus.
Employees need to feel safe, and depending on the specific industry, certain unions have claimed that employees can even refuse to go back to the office if precautions aren’t taken.
Health and safety experts at CE Safety have made it easier for Brits to understand what their employers should be doing to comply with new safety rules.
A spokesperson for CE Safety says: “There are countless sensible measures to take when it comes to a safe return to work.
“The Coronavirus guidelines and measures are fast-paced, so all employers and employees need to follow the latest developments. As it stands, if Brits can work from home, then they should continue to do so.
“But this could change by August. Retail, hospitality, service and leisure industries are reopening from 4th July, it’s important to look at what employees need to know ahead of a return to the ‘new normal’.
“It’s worth mentioning that Brits should not return to work if they have been advised by the Government to shield. This will apply only to those in receipt of a letter, who are in the extremely vulnerable category.”
Here is a need-to-know checklist when it comes to returning to work:
Has the employer carried out a COVID-19 risk assessment?
Sounds simple, but before reopening the office, employers should ensure the safety of the workplace by carrying out a risk assessment. This might result in reorganising the office layout to give employees more space between work stations and/or install sneeze guards between spaces. A phased return might also be an option to employers.
Check employer’s cleaning, handwashing and hygiene procedures
Employers should encourage staff to wash hands regularly, and provide hand sanitiser around the workplace as well as the washrooms. There also needs to be a schedule that allows frequent cleaning and disinfecting of surfaces and objects that are touched regularly.
Clear use of toilets may sound too particular, but employers need to outline cleaning guidance for the toilets, as well as providing adequate hand drying facilities, either paper towels or hand dryers.
Ask the employer to clarify working from home stance
Employers have been advised by the UK government to take all reasonable steps to help people work from home.
Has there been internal discussing home working arrangements? Do employees have the correct equipment to allow effective working from home such as remote access work systems?
Employees who have family members that are at greater risk from COVID-19 will understandably be concerned about returning to work. Hence the need for employers to consider employees working work from home.
For employee physical and mental wellbeing, this is an important step for employers to help look after their staff. Mental health issues that can arise from periods of isolation, and employers need to allow the best possible working conditions for their staff.
What is there in place to ensure social distancing?
Where possible, social distance between colleagues should be maintained. Employers need to put up signs to remind workers and visitors of social distance guidance. Workstations should not be shared. Floor tape is a cost-effective way to visualise social distancing guidelines.
Employers may need to look at their processes too, and perhaps switch to visitors by appointment only, or do meetings via video service platform such as Zoom, or Google Hangouts.
What to do if British workers aren’t happy?
If you have raised concerns or requested clarification with your employer, but you don’t feel they have been addressed, you can consider whether to contact the Health and Safety Executive (HSE) about your concerns. They are the Government body with responsibility for safety in the workplace and can take enforcement action against employers who are lacking.
Future of Britain’s museums, galleries, theatres, independent cinemas, heritage sites and music venues will be protected with emergency grants and loans
Funding will also be provided to restart construction work at cultural and heritage sites paused as a result of the pandemic
Britain’s arts, culture and heritage industries will receive a £1.57 billion rescue package to help weather the impact of coronavirus, the UK government has announced.
Thousands of organisations across a range of sectors including the performing arts and theatres, heritage, historic palaces, museums, galleries, live music and independent cinema will be able to access emergency grants and loans.
The money, which represents the biggest ever one-off investment in UK culture, will provide a lifeline to vital cultural and heritage organisations across the country hit hard by the pandemic. It will help them stay afloat while their doors are closed. Funding to restart paused projects will also help support employment, including freelancers working in these sectors.
Many of Britain’s cultural and heritage institutions have already received unprecedented financial assistance to see them through the pandemic including loans, business rate holidays and participation in the coronavirus job retention scheme. More than 350,000 people in the recreation and leisure sector have been furloughed since the pandemic began.
This new package will be available across the country and ensure the future of these multi billion-pound industries are secured.
Prime Minister Boris Johnson said: “From iconic theatre and musicals, mesmerising exhibitions at our world-class galleries to gigs performed in local basement venues, the UK’s cultural industry is the beating heart of this country.
“This money will help safeguard the sector for future generations, ensuring arts groups and venues across the UK can stay afloat and support their staff whilst their doors remain closed and curtains remain down.”
Oliver Dowden Culture Secretary said: “Our arts and culture are the soul of our nation. They make our country great and are the lynchpin of our world-beating and fast growing creative industries.
“I understand the grave challenges the arts face and we must protect and preserve all we can for future generations. Today we are announcing a huge support package of immediate funding to tackle the funding crisis they face. I said we would not let the arts down, and this massive investment shows our level of commitment.”
Rishi Sunak, Chancellor of the Exchequer, said: “Our world-renowned galleries, museums, heritage sites, music venues and independent cinemas are not only critical to keeping our economy thriving, employing more than 700,000 people, they’re the lifeblood of British culture.
“That’s why we’re giving them the vital cash they need to safeguard their survival, helping to protect jobs and ensuring that they can continue to provide the sights and sounds that Britain is famous for.”
The package announced today includes funding for national cultural institutions in England and investment in cultural and heritage sites to restart construction work paused as a result of the pandemic. This will be a big step forward to help rebuild our cultural infrastructure.
This ‘unprecedented’ package includes:
£1.15 billion support pot for cultural organisations in England delivered through a mix of grants and loans. This will be made up of £270 million of repayable finance and £880 million grants.
£100 million of targeted support for the national cultural institutions in England and the English Heritage Trust.
£120 million capital investment to restart construction on cultural infrastructure and for heritage construction projects in England which was paused due to the coronavirus pandemic.
The new funding will also mean an extra £188 million for the devolved administrations in Northern Ireland (£33 million), Scotland (£97 million) and Wales (£59 million).
Decisions on awards will be made working alongside expert independent figures from the sector including the Arts Council England and other specialist bodies such as Historic England, National Lottery Heritage Fund and the British Film Institute.
Repayable finance will be issued on generous terms tailored for cultural institutions to ensure they are affordable. Further details will be set out when the scheme opens for applications in the coming weeks.
Changes to the way we travel around the Capital could be introduced through the reform of Edinburgh’s transport companies, according to a report to be discussed by councillors this week.
The proposals could see Lothian Buses merged with Edinburgh Trams to form a single entity. The report claims the merger would eliminate competition between the two organisations and cut management costs.
A shift from car to sustainable public transport alternatives will help Edinburgh achieve its ambitious carbon neutral goals by 2030, managing the impact of rapid population growth and aligning with local and national sustainable travel policies.
Three options for the future operation of Lothian Buses, Edinburgh Trams and Transport for Edinburgh are explored in the report, ranging from a ‘do nothing’ scenario to the creation of a single company to deliver all functions.
Once a preferred option has been agreed upon by councillors, the plan will be consulted on through discussion with the existing companies, the other councils in the Lothians and trade unions, alongside robust legal analysis.
The report notes that Edinburgh, like other cities, will experience significant change to employment, leisure, and wider activity in the wake of the COVID-19 pandemic, and new approaches to public transport will be central to the overall adaptation and renewal process.
The recommendations aim to improve governance structures, collaboration and, importantly for the travelling public, integration across the transport network.
The report acknowledges the ongoing success of the companies in providing high quality, award-winning transport services which are greatly valued by the public and predicts a growth in transport provision across the city. It is intended to retain and capitalise on the valued Lothian Buses and Edinburgh Trams brands while eliminating unnecessary competition between the two, particularly as the Trams to Newhaven project progresses.
Council Leader Adam McVey said: This is about creating a sustainable, accessible and joined-up public transport system that is fit for the future. As we’ve experienced over recent months, and will continue to do so, our city, like others, is undergoing a significant period of change as a result of COVID-19, and we must adapt in response.
“We simply must change the way we move around the city if we are to meet our ambitious goals to become carbon neutral by 2030 and to create a fairer, more inclusive environment.
“We wholeheartedly appreciate the roles of both Lothian Buses and Edinburgh Trams in providing high quality, award-winning public transport and excellent customer service, and will always do everything we can to help our companies achieve that.”
Depute Leader Cammy Day said: “For the many employees across these companies who play such an important role in delivering essential services, particularly during the current COVID outbreak, I want to reassure them that these changes will not negatively impact on their jobs.
“Rather, as we lead the charge toward a zero-carbon future, we want to increase reliance on sustainable public transport, and as bus and tram use continues to grow, we’ll need more drivers and staff to run the companies.
“However, we can’t move forward with these aspirations as it stands – we know that the current structure has led to inefficiencies. Of course this will take time and a great deal of engagement and planning, but by driving better integration, ensuring improved governance and putting the needs of the public at the centre of public transport delivery, I know we can provide a system that future generations will thank us for.”
Transport for Edinburgh Limited was formed by the Council in 2014 as parent company, with a wholly owned subsidiary Edinburgh Trams Limited and a 91% ownership of Lothian Buses Limited, where East Lothian, West Lothian and Midlothian are minority shareholders. This model was intended to achieve maximum integration between transport companies.
As Edinburgh continues to grow, so too does the need for seamless, reliable and environmentally friendly public transport as an attractive alternative to private car journeys, helping to reduce congestion, drive down air pollution and limit carbon emissions.
The report says that the current structure of ownership – shareholding, parent company and group of companies, all responsible for delivery of different aspects of the transport network – has led to inefficiencies and a lack of collaboration, hindering aspirations to provide joined-up travel options.
In order to improve upon the current model, officers have undertaken an analysis of the outcomes required from a public transport company structure and in light of these have considered three options.
These are:
Do nothing: Leaving the existing corporate structure and agreements in place but looking to strengthen existing relationships between companies and the Council to deliver change
Do minimum: Retaining existing corporate structure or parts of it but reviewing Shareholder Agreements and Memorandum and Articles of Association to promote transport priorities of the Council and improve integration
Single company model: Creating a single company to deliver an integrated transport system. Owners of the company would provide strategic direction as well as exercising shareholder power to ensure accountability
The third option, to create a single company, is being put forward as the preferred option.
The council says this will allow ‘the ongoing delivery of high-quality public transport with no negative impact on the travelling public or frontline staff’.
It is proposed that existing bus and tram services, as well as the city’s cycle hire scheme, would be maintained as separately branded divisions, while integrated back office functions would be delivered, along with potential senior management savings.
A single company would require a new shareholder agreement between the owners and the company, with the new structure to be developed in consultation with the minority shareholders. The needs of partner councils, both from a transport policy and financial perspective, must be fully addressed.
Before a final preferred option is confirmed, a further report will be brought back to Committee for decision. This will follow discussions with the public transport companies, minority shareholders and trade unions to gather views on proposals and will set out any changes required on the shareholder side.
Read the full report, Reform of Transport Arm’s Length External Organisations, on the Council website. This will be discussed by Policy and Sustainability Committee on Thursday (9 July) – you can watch the webcast of the meeting online.
As pubs with beer gardens begin to throw open their doors again today, spare a thought for Leith’s Alhambra Bar. Faced with a double whammy of Covid-19 restrictions and ongoing tram works, the traditional boozer is facing a fight for it’s very survival:
Moredun residents are trying to stop plans to take away their well-used community park. They want people to camp out tonight, or come at 8am (or as early as possible) on 6 July to the field behind the Moredun High Rises to stop a Council survey going ahead.
While Scotland slept on Thursday night, two women finished the virtual Dundee Kiltwalk almost as far from the city as it is possible to get.
Jane Ludemann and her mother Elspeth walked up Signal Hill in Dunedin, New Zealand, three times. They began at 9:30am on Friday the 3rd of July New Zealand time, which is 10:30pm on Thursday GMT.
Signal Hill is 393 metres (1289 feet) high.
They chose this hill because the monument at its summit is hewn from the rock on which Edinburgh Castle stands and they completed the Kiltwalk to raise money for research into low grade serous ovarian carcinoma at the University of Edinburgh.
When Jane was diagnosed with this rare form of cancer at the age of 32, three years ago, she discovered that there was very little research on the disease and no way to fund research into it anywhere in the world.
That spurred her to establish Cure Our Ovarian Cancer, a charitable trust dedicated to increasing awareness of LGSOC, supporting women with the disease and raising funds for research into better treatments and an eventual cure.
The University of Edinburgh is their UK charity partner. Cure Our Ovarian Cancer hopes to part fund a researcher at the University of Edinburgh to develop better laboratory models of the cancer to help find new treatments.
Since 2019 they’ve raised over £10,000 of their £25,000 target.
“University of Edinburgh’s Professor Charlie Gourley has provided national leadership of low-grade serous clinical trials in the UK. Furthermore the work of his research team is world renowned,” Jane said.
“Historically low-grade serous ovarian cancer has been overlooked. It disproportionately affects young women and the overall survival rates are really poor. It’s really confronting to stare death in the face at such a young age. If I don’t survive, the thing I want most in the world is to know this won’t happen to someone else. Knowing that Professor Gourley is on the other side of the world, working hard to improve survival, makes life that bit easier”, says Jane.
Elspeth said that when Jane was diagnosed she and her husband Grant said they would do anything they could to help her: “I didn’t think that would entail climbing a steep hill three times, but thankfully the Kiltwalk is about distance not speed.”
The rock at the top of the hill isn’t the only link between the Ludemann’s Kiltwalk and Scotland. Elspeth’s father, Charles Sime, was born in Dundee and lived there until he immigrated to New Zealand in his 20s.
“Although Dad ended up living in New Zealand longer than he lived in Scotland, he retained his accent and took great pride in wearing his kilt,” Elspeth said.
“He would be very sad that his granddaughter has cancer but so proud of what she is doing to raise awareness and funds. He loved tramping and would be tickled pink that we are doing the Kiltwalk with its link to him home town.”
Six hours and 30 000 steps later the pair finished their walk. Jane said: “I don’t think we’ll win any prizes for speed but we put in a lot of effort. I’m looking forward to an early night.
“I’m thrilled that we have been able to support the University of Edinburgh’s cancer research today, from the other side of the world.”
Honeybees are wonders of nature. You may see them buzzing happily from flower to flower at this time of year — but that’s just one pollination pitstop, as honeybees can cover an impressive three miles in one trip foraging for sticky nectar!
Their hard work doesn’t stop there; a strong colony of around 60,000 bees will travel the equivalent distance from earth to the moon every day!1
In turn, honeybees are responsible for pollinating a third of the fruit and vegetables we consume. They produce delicious honey for us to enjoy too, as the UK’s favourite honey brand Rowse knows only too well!
In fact, different flowers produce very distinct flavours, some light and citrussy, others rich and earthy — but all utterly delicious! In their lifetime, 12 honeybees will produce a teaspoon of yummy honey for us to drizzle, spread and ultimately enjoy. Their collective impact on the environment and food production shouldn’t be underestimated.
Sadly however, the UK’s remarkable honeybees have been in long term decline. So, Rowse is passionately spearheading positive change for the bees through Hives for Lives, a program of vital initiatives that protects the bees and improves livelihoods through beekeeping.
The good news is, we can all play a vital role in protecting and saving this incredible species with the following handy hints and tips on how to feed the bees this summer and become a Bee Buddy:
Plant flowering plants from early spring through to winter. Make sure you have loads of different types; that way they’ll be in bloom throughout the seasons and the bees won’t go hungry. Here’s a handy list to tell you which plants will flower at different times of the year
Bees don’t like having to fly too far, so plant different varieties of plants close together
Some plants are more effective than others at attracting bees to your garden, so choose the bright flowers like lavender and borage, or tasty pollen herbs like thyme and marjoram
Bees like plants with varying heights, so planting trees, shrubs and larger plants will help
You don’t need to just plant in your garden – these will work just as well on your patio, window box or even hanging baskets
Bees love weeds! A lawn full of clover and dandelions is a haven for bees, so let a patch of your lawn grow or raise the notches on the mower to lift the cutting blade a few centimetres
Be wild! Some of a bee’s favourite nectar sources can be found in natural hedgerows and areas of wild plants or flowers, including bramble and ivy. Planting patches of these will not only help bumble bees, solitary bees and other pollinators, but will also help create the environments in which berries and seeds are produced, and which other wildlife also depend on
Bees need water, so make sure there is somewhere in your garden for them to drink from. They’re only small so a plate or a small bowl is ideal
If you see a tired or struggling bee, give them a one-off boost with some sugary water. Mix two tablespoons of white sugar and one tablespoon of water, put some of the mixture on the spoon with the bee and it should soon have a drink and become energised to take flight!
The more habitats you have in your garden, the more insects and bees you can attract and the more you’ll be doing to play a part and help nature to boost our natural resources.
