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Healthy Heart Tip: Healthy Hearty Soups

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Healthy Hearty Soups

Soups are great for lunch or dinner, or even as a snack between meals in a mug. When planned properly, soups can be a healthy, balanced meal and be a great way to increase your intake of vegetables. They’re usually a low cost per portion, great to make in bulk and convenient to warm up in a hurry or take out and about in a flask.

We’ve outlined some tips for building a balanced, nutrient-dense soup below:

Base

A great soup starts with a tasty base. Sautéed onions, celery and garlic make a wonderful starter for most soups.

Next select your stock, homemade is best and the most cost effective as you can make it from leftover meat bones and vegetables. Shop-bought stock cubes can be high in added salt and sugar so if you are using these make sure you choose a low-salt and low-sugar variety or leave it out altogether.

You can use herbs and spices to add depth of flavour.

Carbohydrates

White potatoes, sweet potatoes, wholewheat noodles/pasta, and brown rice are all great options for adding to soup.

They provide a healthy source of carbohydrates to give you the energy you need to fuel your body.

Vegetables

All vegetables work well in soups, try choosing ones you wouldn’t usually eat to increase the variety in your diet.

Butternut squash, parsnips, carrots, cauliflower and broccoli are great options.

Protein

Protein is often forgotten in soups, but it is an important nutrient for growth and repair in the body. It also helps us feel fuller for longer which can help us maintain a healthy weight.

Healthy sources of protein include chicken, turkey, fish and low-fat cheeses. Plant based options such as different varieties of lentils and beans are healthful options, and these are a cheap option for bulking up soups.

For more tips on how to stay healthy, sign up for our weekly healthy tips at:

www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Call for nominations to join Hostelling Scotland’s Board of Trustees

Start 2023 with a new and exciting adventure!

Hostelling Scotland, the not for profit, self-funded charity, who operate a network of nearly 60 exceptional quality assured youth and affiliate hostels throughout Scotland, and facilitate a number of youth and community initiatives, is on the lookout for new members to join its Board of Trustees.

The organisation is very keen to receive applications from as wide a range of talented people as possible irrespective of their religion or belief, gender, age, gender identity, disability, sexual orientation, ethnic origin, political belief, relationship status or caring responsibilities.

With the challenging economic climate Hostelling Scotland would love to hear from applicants with skills and experience in managing operational change, charity/corporate governance, law, risk management, and youth travel and hospitality.

Margo Paterson, CEO of Hostelling Scotland, said: “Hostelling Scotland is open to all. We are committed to inclusion and diversity and we want our Board of Trustees to be representative of the wide range of talented people we have in the communities we serve throughout Scotland.

“We value greatly the benefits of having different points of view and experiences on our Board. We particularly welcome applications from first time Trustees and highly motivated individuals across all age groups and backgrounds, with a wide range of skills and experiences, and the capacity and commitment to grow into the role.”

“If you are looking for a new and exciting adventure and keen to do something great. If you believe you have the enthusiasm and drive to help shape the future of hostelling in Scotland, we would love to hear from you.”

To express an interest and receive a nomination pack and application form, please email: companysecretary@hostellingscotland.org.uk.

Please note: a formal nomination form is required to be completed by 10 March 2023.

Don’t hide behind ‘fine’ – seek out your breathing space

As Breathing Space Day approaches on 1st February 2023 the message for people across Scotland who might be feeling down is one of hope and support.

Scotland’s mental health service, Breathing Space, is encouraging people to open up when they are feeling down, instead of hiding behind the phrase we all use, ‘I’m fine’.

Opening up to friends, colleagues, or family is a good place to start but the service’s trained advisers know it’s not for everyone. It recommends finding ways to support one’s own breathing space in ways to suit them which might include a brisk walk, a favourite TV show or podcast, a good book, a feel-good play list or simply some time to sit quietly with their thoughts and feelings.

Breathing Space benches across the country provide spaces for a quiet moment or a quick chat. Breathing Space unveiled its 50th bench recently in Golspie, Highland, in partnership with Change Mental Health as they marked50 years of supporting people.

Mental Wellbeing Minister Kevin Stewart said: “Looking after our mental health and wellbeing is as important as looking after our physical health. That message is especially relevant now, given the continuing challenges which we all face in relation to the COVID-19 pandemic and cost of living crisis.

“Breathing Space is a free service providing vital out-of-hours support to people across Scotland who are feeling low, stressed, or anxious. I am pleased to highlight the help available and to support Breathing Space Day.

“I would urge anyone who is experiencing low mood, anxiety or distress in their lives to get in touch with Breathing Space or to look at the range of helpful advice on the website.”

Tony McLaren, National Coordinator of Breathing Space, said: “We are all finding our way in uncertain times right now. If you are struggling to find your own breathing space, please don’t hide behind ‘fine’. Our team are here for you and you can lift the phone or contact us on webchat to open up.

“Our advisors at Breathing Space are available in the evenings and at the weekends on 0800 83 85 87 or through web chat, to listen and offer information and advice.”

Dobbies: Give a gift that will grow

Houseplants are the new bouquets according to a recent survey by Dobbies Garden Centres, in which 24% of Edinburgh residents said they preferred to receive houseplants rather than cut flowers because they last longer.

A further 31% of Brits said they would happily give a houseplant as a gift.

Houseplants are the ultimate sustainable gift, especially for Valentine’s Day, where a long-lasting houseplant acts as a reminder to your loved ones for years to come.

Dobbies’ Edinburgh and little dobbies’ Stockbridge stores have a wide range of cost-effective houseplants are the perfect way to show your appreciation for your partner with a gift that will last. With a multitude of positive effects, houseplants have air-purifying benefits, and can enhance your home, as well as your wellbeing.

From the green-fingered plant parent to the novice gardener, Dobbies has a houseplant to make everyone feel good. Follow Dobbies’ Senior Houseplant Buyer Claire Bishop’s top tips on ensuring your gift will grow to its fullest potential:

“Houseplants make a beautiful addition to any space with their greenery and colour.

“If you are in search of a romantic but low-maintenance plant, Phalaenopsis will make an impression. These are one of the most popular houseplants, and flowering houseplants are a key trend for 2023. They make a wonderful present for anyone, coming in a range of colours as well as being easy to care for. Place them in bright, centrally heated room (but out of direct summer sun) and watch them bloom!

“Our limited edition Anthurium Clarinervium is ideal if you prefer a tropical look, with its stunning deep green leaves overlain with decorative white. Native to southern Mexico, this rare houseplant loves humidity and would find itself at home in a shower room or steamy kitchen. Ensure its soil is damp but not over-saturated by misting regularly.

“Aglaonema’s stunning variegated leaves and variations of colours lend a pop of colour to any home, guaranteeing your loved one will be thrilled to receive this patterned beauty. This houseplant loves a warm, consistent temperature so keep away from any cold air drafts. In lower light areas, aim to periodically rotate your plant for even growth.”

Visit in store or online at www.dobbies.com to explore Dobbies range of houseplants and Valentine’s gifting ideas, with plenty of styles and sizes to suit every budget and space.

For top tips on caring for houseplants, listen to Claire’s advice on the Positively Plants podcast www.dobbies.com/podcasts

Letter: Edinburgh schools encouraged to take part in NSPCC Number Day this Friday

Dear editor,

Schools across Edinburgh are being encouraged to sign up to NSPCC Number Day to help more children engage with and enjoy maths.

Number Day is aimed at nurseries and schools, with teachers and pupils raising vital funds for the NSPCC.

The event takes place this Friday, February 3, with free curriculum-based downloadable activities available to schools across the country.

The event is being supported by veteran children’s TV presenter and maths enthusiast Johnny Ball.

The funds raised from this event could help fund NSPCC school’s programs like Speak Out Stay Safe, which teaches children in an age-appropriate way to recognise the signs of abuse and speak out if something is worrying them.

If you would like to know more about taking part in the NSPCC’s forthcoming Number Day please visit: www.nspcc.org.uk/support-us/charity-fundraising/schools-fundraising-ideas/number-day/

Our school’s team is also recruiting new Speak Out Stay Safe volunteers in specific areas of Scotland to deliver workshops in primary schools to years five and six.

To find out more about becoming a Speak Out Stay Safe volunteer please email volunteerrecruitment@nspcc.org.uk

Sincerely,

Georgia Hall-Newell,

NSPCC Schools Coordinator for Edinburgh

The Sixth ‘Walk for Autism’ campaign returns this spring

Walk for Autism is returning in 2023 with a spring in its step

Walk for Autism 2023 will be one of the most successful campaigns in its history. The annual fundraising campaign invites participants from up and down the country to walk 10,000 steps per day for eight days wherever they choose.

The walking week begins on March 26 and ends on World Autism Awareness Day, April 2.

In 2022, the campaign saw over 3,800 walkers step up to the Walk for Autism challenge. Together, they raised £407,448.48 and totalled 211.6 million steps. The money raised from Walk for Autism helps to fund autism projects across the UK and Ireland, along with funding for specialist staff.

Last year’s campaign provided funding for a Health and Wellbeing Lead, who runs wellbeing groups ranging from football sessions, to cycling and hiking. Thanks to these projects, autistic people attending the groups have developed stronger social connections, built self-confidence, and felt the benefits to their mental and physical health.

Walk for Autism Fundraising Manager, Liz Oakley said: “This campaign is so close to our hearts, as we see how much of an impact it makes every year. It really helps to improve the quality of life of the people we work with, and allows us to create communities for people who need them.

“Taking part is also a brilliant opportunity to spend time outdoors and improve your health and wellbeing. It’s important to us that the challenge is inclusive to all abilities, so whether you opt for short walks each day, walking the dog, or take on longer hikes, the challenge can work around you.

“Walk for Autism also includes steps from everyday activities, such as pottering in the garden or walking upstairs. Every step counts and makes a difference.”

The 2023 campaign has been further boosted by the support of Bridgerton and Emmerdale star Simon Lennon, who will once again be stepping out in support of the Walk for Autism campaign.

Simon said: “I’m delighted to take part in Walk for Autism again this year because it’s really important to get everyone in the UK walking and talking about autism and it’s fun too.

“Many people taking part have a special connection to autism and they are doing their bit to help raise funds for autism projects around the UK and Ireland.”

The team are encouraging walkers to complete their steps by walking and talking with family and friends, at their own pace. Those who sign up and raise their first £20 will be sent a free ‘Walk for Autism’ t-shirt to assist in their fundraising.

Liz added: “Autism affects more than 700,000 people in the UK and Ireland. It’s amazing to see the difference that our walkers make each year, and essential that we continue to help as many people as possible through our fundraising efforts.”

Walk for Autism is a campaign led by Autism Initiatives Group, a national charity committed to improving the lives of autistic adults and children and their families across the UK and Ireland. Founded in the 1970s, the charity recently celebrated its 50^th anniversary.

You can now sign up for Walk for Autism at www.walkforautism.co.uk

Police seek witnesses to fatal road accident on Oswald Road

A 52-year-old man has died following a one-vehicle road crash on Oswald Road, Edinburgh, at the junction with South Oswald Road.

The crash involved a silver Ford Focus Zetec and took place around 5.10pm on Sunday, 29 January, 2023. The driver was taken to the Royal Infirmary of Edinburgh, where he was pronounced dead.

The road was closed until 8.55pm.

Sergeant Jill Kirkpatrick, from the Edinburgh Road Policing Unit, said: “Our thoughts are very much with the deceased’s family and friends at this time.

“Our enquiries into this incident remain ongoing and we continue to appeal to anyone who was in the Oswald Road area, or who believes they saw the Ford Focus nearby prior to the crash, to please come forward.

“We are also keen to speak to anyone in the area who may have dashcam or private CCTV footage, as we carry out enquiries into this incident.

“Anyone with information should call police on 101, quoting incident 2466 of 29 January, 2023.”

Business confidence dips for Scottish firms in January

Bank of Scotland Business Barometer for January 2023 shows:

Business confidence in Scotland fell five points during January to 10%
As National Apprenticeship Week approaches 27% of businesses in Scotland say investing in training and development presents the biggest opportunity for growth in the next six months
Overall UK business confidence reaches six-month high at 22% with twice as many businesses optimistic about the economy than in December

Business confidence in Scotland fell five points during January to 10%, according to the latest Business Barometer from Bank of Scotland Commercial Banking.

Companies in Scotland reported lower confidence in their own business prospects month-on-month, down 17 points at 8%.  When taken alongside their optimism in the economy, up six points to 12%, this gives a headline confidence reading of 10%. 

Scottish businesses identified their top target areas for growth in the next six months as evolving their product and service offer (42%), investing in sustainability (29%) and investing in their teams (27%).

The Business Barometer, which surveys 1,200 businesses monthly, provides early signals about UK economic trends both regionally and nationwide.

A net balance of 14% of businesses in the region expect to increase staff levels over the next year. This is up from December when a net balance of 11% of businesses reported plans to make new hires.

Overall UK business confidence climbed in January, with firms reporting their highest confidence levels since July last year.

Business confidence increased by five points to 22% and the net balance of businesses feeling optimistic about the economy doubled on December’s reading to 16%.

Ahead of National Apprenticeship Week (6-12th February) 30% of businesses across the UK reported that they are looking at opportunities to grow by investing in staff development and training. A net balance of 17% of firms reported plans to create new jobs in the next twelve months.

Chris Lawrie, area director for Scotland for Bank of Scotland Commercial Banking, said: “Ongoing pressures from wider economic challenges are clearly continuing to impact Scottish businesses, but confidence remains in positive territory and firms’ resilience shines on. 

“Over the next few months as concerns such as rising costs continue, it is important firms keep a close eye on cash flow. Having reserves ready for when challenges hit makes managing turbulent periods easier. We’ll remain by the side of Scottish firms to help them successfully navigate the months and years ahead.”   

For the second month in a row, confidence in the manufacturing and service sectors increased, with manufacturing rising to 28% (up 15 points) and services up to 25% (up seven points).

Business confidence in construction was down two points to 27%, while retail confidence fell for the second month in a row to 7% (from 13%), the lowest level since February 2021.

Paul Gordon, Managing Director for Relationship Management, Lloyds Bank Business & Commercial Banking, said: “After a challenging 2022, it’s heartening to see confidence rising for the second consecutive month.

“This is the first back to back increase since September 2021. There is no doubt that the business environment remains challenging and uncertainty still remains, but this improvement in optimism is very welcome as we start 2023.

“With pay expectations tempering, trade expectations set to improve, and a clearer way forward on energy price support, this may give businesses a bit more certainty and the confidence they need to inspire investment and promote growth.”

Hann-Ju Ho, senior economist for Lloyds Bank Commercial Banking, said: “Business confidence continues to improve following the December boost. Firms are clearly more optimistic about the wider economy and this is driving the increase, helped by precursory signs that wage and other cost pressures may be easing.

“It is still a tough environment for businesses, with high energy bills remaining a concern during the winter months, but there are grounds for optimism for 2023 if inflation starts to trend lower.”

Nadhim Zahawi sacking: The damning report that finally sealed his fate

”These factors, however, cannot mitigate my overall judgement that Mr Zahawi’s conduct as a Minister has fallen below the high standards that, as Prime Minister, you rightly expect from those who serve in your government.“

LETTER from Sir Laurie Magnus to the Prime Minister, 29 January 2023:

Letter from the Prime Minister to Nadhim Zahawi, 29th January 2023:

Letter_from_the_Prime_Minister_to_the_Rt_Hon_Nadhim_Zahawi__29_January_2023 Download

Trans Prisoners: statement by Justice Secretary

Measures to protect female prisoners

The Justice Secretary has announced the introduction of measures to ensure the on-going safety of prisoners while the Scottish Prison Service undertakes a review of the management of trans prisoners.

The measures will be in place until the reviews are completed and will mean that no newly convicted transgender person with any history of violence against women will be placed in a female prison – including female sections of prisons traditionally used to house males – and any transgender prisoner with this history will not be moved from a male to a female prison.

Justice Secretary Keith Brown said: “I understand that the issue of any trans woman being convicted of violent and sexual offences is a highly emotive subject and that the public concern is understandable.

“As the First Minister pointed out last week, we must not allow any suggestion to take root that trans women pose an inherent threat to women. Predatory men are the risk to women. However, as with any group in society, a small number of trans women will offend and be sent to prison. Therefore, I hope that the measures I am about to highlight will offer reassurance in the ongoing ability of the prison service to manage trans individuals and ensure the safety of all prisoners.

“We must also never forget that there are victims in these cases. My thoughts remain with them.

“I explained in Parliament last week my trust in the Scottish Prison Service in managing and dealing with offenders and the risks that they can pose. That includes the tiny fraction – around 0.2% of prison population – of people in prison who are trans.

“As we always acknowledge, it is important arrangements for the management of offenders are kept under review.

“It is important to be clear, however, that SPS policies have in no way been changed or impacted by the recent passing of the Gender Recognition Reform Bill (which, in any event, is not yet in force).

“SPS have already been undertaking, in dialogue with the Scottish Government and other stakeholders, a review of the management of trans prisoners, which is nearing completion

“In addition, an urgent lessons learned review has been instructed in relation to the case of Isla Bryson, with any learning to be applied immediately to existing transgender cases in the prison estate. The latter review will report to the CEO by Friday 3 Feb.

“Until these reviews are complete, however, I can confirm that the following will apply (unless there are exceptional circumstances, in which case the approval of Ministers will be required):

No transgender person already in custody with any history of violence against women will be moved from the male to the female estate.
No newly convicted or remanded transgender prisoner with any history of violence against women will be placed in the female estate. Violence against women includes sexual offences against women.

“The on-going safety of prisoners – many of whom have experienced gender based violence in the community – will remain the priority in all actions that are taken.

“Beyond the steps being set out today, it is vital that decisions about the location and management of prisoners continue to be based on thorough risk assessment, drawing on the expertise and input of relevant professionals and applying any lessons learned from the reviews referred to.

“I am grateful to the Scottish Prison Service for their continued ongoing work in this area and for their professionalism in dealing with complex, high profile and challenging individuals within their care.”