Heart Research UK Healthy tip: Easy ways to get your 5-a-day!

Eating five portions of fruit and veg every day can help keep your heart healthy and reduce the risk of heart disease. As supermarket shelves are emptier than usual, Heart Research UK have some tips to help you achieve your 5-a-day during this challenging time.

What counts as a portion?

Eighty grams of fresh, frozen or tinned fruit and veg or 30g dried fruit count as one portion. For example, one fresh pear or banana, two small plums, or three heaped tablespoons of peas. Beans and pulses also count, but you should only count these once as they contain fewer nutrients compared to other fruit and veg. 150ml of fruit/vegetable juice or smoothie also counts, but you should limit these drinks to no more than one a day due to the sugars they contain.

Top up with lentils

Lentils are a versatile ingredient and a great source of fibre, which is good for heart health. Try replacing some of the meat in your bolognese sauce with a handful of lentils or try adding lentils to homemade soups.

Include tinned, frozen and dried fruit and veg in your meals

As the population is being encouraged to make fewer trips to the supermarket, you may find that you need to rely on the food in your store cupboard and freezer more than usual. Try adding dried or frozen fruit to your bowl of breakfast cereal in the morning and include a variety of frozen or tinned veg with your evening meals. Tinned fruit with yoghurt can also provide you with a healthy dessert.

Enjoy homemade soups for lunch

Homemade soups are an easy way to increase your veg intake. You can include a variety of tinned, fresh and frozen veg in soups. There are lots of healthy vegetable soup recipes available online, but here is one to get you started.

Easy-peasy pea soup.

1 tbsp rapeseed oil or vegetable oil
1 onion, chopped
400g frozen peas, defrosted
500ml vegetable stock
Salt and pepper
Fresh mint, finely chopped (optional)

Heat the oil over a medium heat and stir in the chopped onion. Gently fry the onion until soft, but not browned. Add the peas and stock, bring to the boil and simmer for 5 minutes. Puree the soup using a blender and add salt and pepper to taste. If you have fresh mint available, you can add this at the end.

New guidance to support mental wellbeing during the coronavirus outbreak

Advice on looking after your mental health during the coronavirus (COVID-19) outbreak is now available on NHS inform, Scotland’s trusted health information site.

As people across Scotland adjust to these unusual circumstances, NHS 24’s mental health practitioners anticipate many will experience anxiety and stress about what’s going on in the world. In particular, those living alone or who are self-isolating, may be struggling with limited social contact as a result of social distancing measures.

NHS 24 Medical Director, Dr Laura Ryan, said: “Everyone deals with this type of situation differently, and it may feel like there is a lot going on which is outside of your control.

“Remember it’s ok, not to feel ok. Understandably, you may need some additional mental health support at this challenging time. Don’t forget that we’re all in this together and that support is available from a wide range of organisations to help you get through this.”

The NHS inform website hosts the national information service for COVID-19 and now provides online information and practical advice on mental wellbeing – www.nhsinform.scot/coronavirus-mental-wellbeing

Guidance is centred on four main areas:

Staying informed – having the right information, as news from unreliable sources can make you feel more upset and anxious.

Creating a healthy home routine – helping everyone in your home to keep a sense of calm and order.

Staying connected – keeping in touch with friends and family online or by phone, to help you feel less alone while staying home.

Finding support – just talking to someone can help, phonelines such as Breathing Space and Samaritans are there to offer support.

Breathing Space National Coordinator, Tony McLaren, said: “We are receiving lots of calls to the Breathing Space helpline from people feeling anxious about their health, or concerned about the health of others.

“It’s perfectly understandable to feel this way, and our advisors are here to listen and offer support. Having mental health information available on NHS inform is an additional resource which can be accessed to potentially help ease anxieties.”

You can hear more from Tony on how to manage your mental health- search for ‘Tony McLaren NHS 24’ on www.soundcloud.com.

Extra funding from the Scottish Government has been made available for NHS 24 to develop additional self-help guides, online resources and mental health services to cope with further demand.

Big Hearts: Gorgie charity opens new helplines

Big Hearts, the charity of Heart of Midlothian FC, is shifting their activity to focus on phone and online support, through new dedicated helplines launched today.

Over the past two weeks the Big Hearts’ team of nine staff has been working on alternative ways to maintain their vital work to local groups at a high risk of loneliness, poor mental health, complex family backgrounds and food poverty.

The new Big Hearts helplines are designed to provide regular support over the phone and use digital means to address people’s urgent needs – whilst ensuring the safety of all staff, volunteers and beneficiaries.

Based at Tynecastle Stadium, the charity supports more than 150 vulnerable adults and children on a weekly basis, through a range of programmes including the Kinship Care after school club, The Changing Room project and Football Memories for over 65s.

Craig Wilson, Big Hearts General Manager said: “On 13 March we decided to suspend all our face to face activity to ensure everyone’s safety. Our staff team has been working remotely, completing hundreds of calls to families, isolated adults and older people to assess their immediate needs and offer some guidance and support.

“After a couple of weeks working in this new setting, we are delighted to announce a new series of landline numbers that people can call for a confidential chat and some targeted support.”

Kinship Care Helpline: 0131 603 4927
Advice on parenting strategies, peer support & service referrals for local kinship care families.

The Changing Room at Hearts: 0131 603 4929
Mental health support, wellbeing info and regular peer support in partnership with SAMH.

Community Helpline: 0131 603 4928
Social connection & advice for beneficiaries and volunteers at risk of loneliness & poverty.

www.bighearts.org.uk

GIC still providing support and advice

Due to the Coronavirus restrictions our office currently remains closed to the public – but Granton Information Centre is still operating!

Please call us Mon – Fri, 9.30am – 4pm on 0131 551 2459 or 0131 552 0458 if:

• You would like to arrange a telephone appointment to discuss money, benefits, housing or debt

• You wish to discuss an existing case

• You require a foodbank referral

All messages will be returned as long as you clearly leave a telephone number for us to reach you on.

Emails are being checked daily – our email address is info@gic.org.uk

GIC Covid19 advice

Granton Information Centre – here for you

Coronavirus: coping at this difficult time

For those already living with stress or anxiety, the ongoing outbreak of COVID-19 (or coronavirus) may be particularly difficult (writes BETHANY SMITH).

In normal life, many of us have a bank of coping strategies, such as going to the gym, meeting up with friends or keeping busy with hobbies and work. In such uncertain and worrying times, many of these coping strategies have been taken away and the thought of spending so much time at home can be frightening.

Firstly, remember you are not alone. It’s okay to feel anxious and many others will be feeling the same way too. It’s still important to talk about how you’re feeling and to reach out if you need support.

Practise your usual coping strategies where possible – breathing techniques, grounding, focusing on the present. If you usually go to the gym – go for a walk or run (if you can) or try following a home workout video.

Limiting your exposure to the news is important too. While it is necessary to be aware of what is happening, there is no need to overexpose.

This will only feed your fears. Allocate a set time of day where you will check the news, for example, after breakfast or during the government’s daily update. Then avoid or limit your exposure throughout the rest of the day.

Keep yourself busy and try not to allow your mind time to overthink and catastrophise. Creating a new routine is a great way to look after your mental health. Stay active and eat as well as you can.

Most importantly, be sure to make time for yourself every day. Self-care is crucial, whether that means taking a long bath, getting an early night, reading a book or baking a cake. Do something for you. Mental downtime is important too. Try practicing mindfulness with apps such as Headspace.

Remember that like everything else, this situation is temporary. There is lots of support available if you’re feeling particularly anxious or struggling to cope.

Keep in touch with others and try to take one day at a time, focusing on the right now, rather than worrying about the ‘what ifs.’

This article first appeared as a guest blog on Anxiety UK website

STUC warns employers over contract and health and safety breaches

The STUC has issued a stark warning to employers following complaints from workers about companies keeping open for non-essential work and pressuring employees to present for work even while business was suspended.

It warned employers that they could find themselves in implied breach of contract and face future constructive dismissal claims if judged to be endangering workers. With Government advice making clear that only essential work should continue, the burden of proof would be on the employer to prove they had acted reasonably.

The STUC also said that employers have a statutory duty to risk assess for COVID-19, as it is a ‘substance hazardous to health’, and to put in place a safe system of work.

STUC General Secretary Designate, Rozanne Foyer said: “While many employers have acted swiftly and correctly too many have not. This has caused general confusion and real alarm. Union offices across Scotland have been inundated with calls from members. Meanwhile the STUC is fielding questions by the minute from worried workers.

“Our advice to workers is clear, contact your union for support, join a union and in the meantime contact the STUC for advice. Speak to other workers and make a joint demand of the employer to present clear justification of a decision to compel you to work.

“Contact your health and safety rep if available or otherwise insist on seeing the full risk assessment your employer is obliged to undertake.”

Granton Information Centre: still here for you

Due to the Coronavirus outbreak our office is currently closed to the public – but GIC is still operating!

Call us Monday – Friday, 9.30am – 4pm on on 0131 551 2459 or 0131 552 0458 if:

•You would like to arrange a telephone appointment to discuss money, benefits, housing or debt

•You wish to discuss an existing case

•You require a foodbank referral

All messages will be returned as long as you leave a clear telephone number for us to reach you on.

Emails will be checked daily: our email address is info@gic.org.uk

Foreign Secretary: Come Home NOW

The Foreign & Commonwealth Office (FCO) has advised all British travellers to return to the UK NOW.

Read our latest coronavirus travel advice.

all British travellers abroad who are usually based in the UK advised to return now
international travel is becoming highly limited with the further closure of air routes, land borders and domestic restrictions introduced daily
British travellers should contact their tour operator or airline now. Commercial flight options are still available at present.

All British tourists and short-stay travellers currently abroad should return to the UK where and while commercial flight options are still available, the Foreign Secretary announced yesterday.

Last week, the FCO announced an unprecedented change in travel advice to advise against all but essential international travel, initially for a period of 30 days.

Monday’s update reflects the pace at which international travel is becoming more difficult with the closure of borders, airlines suspending flights, airports closing, exit bans and further restrictions being introduced daily. Further closures to air routes may come in the next 48 hours, possibly without notice.

Some British tourists abroad are already finding difficulties returning to the UK because of international travel restrictions and domestic policies around the world. The FCO is working around the clock to support all British travelers in this situation come back to the UK.

The UK government is working with airlines to keep routes open and is calling for international action to keep air routes open for a sufficient period of time to enable international travellers to return on commercial flights.

Foreign Secretary, Dominic Raab, said: “We are strongly urging UK travellers overseas to return home now where and while there are still commercial routes to do so. Around the world, more airlines are suspending flights and more airports are closing, some without any notice.

“Where commercial routes don’t exist, our staff are working round the clock to give advice and support to UK nationals. If you are on holiday abroad the time to come home is now while you still can.”

Transport Secretary, Grant Shapps, said: “This is a very difficult time for British citizens travelling overseas, or those with families and loved ones abroad.

“We’re in close contact with airlines, who are working tirelessly to ensure British citizens travelling overseas can safely return to the UK. We are also working closely with other government departments, including the FCO to ensure airlines are able to operate to bring people back home.”

British travellers should contact their tour operator or airline now to arrange a commercial flight if they want to leave. There is an unprecedented demand on the FCO’s consular services so all British tourists abroad should go online for the latest in-country advice.

This advice is aimed at British people travelling abroad, rather than those who are permanent resident overseas who are urged to follow the advice of the local authorities in their host country.

Rory Boland, editor of Which? Travel, said: “While it’s right British travellers are being urged to return to the UK, the reality is that there are now thousands of UK residents stranded in dozens of different destinations with no means to get back.

“The government must improve its communication and provide British citizens fearful of being stranded abroad with useful advice. Where scheduled services have been withdrawn, it should leave no stone unturned to get these people on flights home.”

Tax Free Grants for the Self-employed?

In an effort to help the current situation for the Self Employed, HEATHER SELF, a Partner at leading accounting and tax advisory firm Blick Rothenberg, makes a number of suggestions which Government could embrace:

“It’s a difficult time for those who are self-employed and believe that they have been left behind. I am sure that this is not the case but it’s up to all of us to work together.

“Most self-employed people who have to make a self assessment return use an accountant so it is up to us to come up with ideas we think will help them and assist the government with its plans and calculations.

“This is what I have attempted to do with the following suggestions which I have sent to HMRC.”

a. Anyone who has commenced self-employment prior to 1 January 2020 will be entitled to a tax-free grant

b. For those who were self-employed in 2018/19 and were still self-employed at 1 January 2020 the initial amount of the grant will be the lower of:

– 50% of the personal allowance claimed in their 2018/19 tax return, and

– 50% of their self-employed income for 2018/19

c. For those who commenced self-employment in 2019/20 the grant will be the lower of:

– 45% of the personal allowance they are entitled to for 2019/20, and

– 50% of their self-employed income for 2019/20

Heather added: “ The grant can be claimed in the 2019/20 tax return which is due to be filed by 31 January 2021. If it produces a repayment, the repayment claim will be processed in the normal way.

“While this would not produce any immediate cash, it would reassure the self-employed that funds they have set aside to pay their taxes could be used to tide them over. Easy access to short term loans may also be needed, but the Government’s existing measures should help with this – and if not, they should be quickly extended.”

Heather said: “ This would get an initial grant of just under £6000 to a large proportion of the self-employed, and the figure would be easy to calculate. Those fortunate to earn more than £125,000 would not qualify, as they do not get the personal allowance.

“Further help will also be needed in the coming weeks – perhaps a more sophisticated system of income support, based on average earnings over the last 3 years, as Norway are proposing. But in the same way that the Chancellor has reassured employees, he needs to get some immediate help to the self-employed.”

The government is expected to make an announecement on support for the self-employed later today.

A message from Volunteer Edinburgh

We are being swamped with offers of help from members of the public.

Our current advice on our dedicated webpage

voled.in/covid

outlines how people can help just now by being a good neighbour, and how they can do this safely.

We are also sharing this information with the various online groups which have formed over the past week.

The challenge going forward will be identifying how to best engage these willing people with organisations who need help. There are obviously masses of issues to consider.

Most volunteer programmes and opportunities in the city have already changed or have been suspended, and will continue to change over the coming days and weeks.

Please think of ways that people will be able to help you in the weeks and months ahead. We will contact you all this week about how we can take this forward.

Thank you,

Paul J Wilson

Chief Officer of Volunteer Edinburgh