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Ditch the miracle diets

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Expert Karen Geary’s round-up of popular weight-loss approaches – with straight-talking pros, cons and why habits always beat hacks

The sun’s out, you ate too many Easter eggs, and you wouldn’t mind losing a few pounds before summer … But when the media is full of miracle fixes and conflicting advice is everywhere (we’re looking at you, TikTok), how do you know where to start?
My advice? Choose something you can stick with for at least eight weeks. You’re ideally looking for something that becomes a lifestyle shift, not just a quick fix. Scroll to the end for my top tips, but first, here’s a breakdown of popular diets:

Calorie Controlled
What it is: The classic ‘eat less than you burn’ approach. You track everything you eat, often using apps, to stay within a daily calorie target.
What it’s great for: It’s flexible – no foods are off-limits as long as you stay within your calories. It’s evidence-based and works if you’re consistent.
Watch outs: It can become tedious, and it’s easy to under-eat or choose low-calorie but low-nutrient foods.
Quality matters, not just quantity.

Weight Watchers / Slimming World
What it is: There are a number of commercial group programmes available, all using a similar system of points or ‘free foods’, with weekly weigh-ins and community support.
What it’s great for: Ideal if you like structure and accountability. The social aspect helps many stay motivated.
Watch outs: You won’t learn much about nutrition itself, and some plans encourage highly processed ‘diet’ foods over whole foods.

Fasting (in all forms)
What it is: From 16:8 intermittent fasting to 5:2, Fast 800 or alternate-day fasting, the approach is the same. You simply limit when or how often you allow yourself to eat.
What it’s great for: Reduces mindless eating and can naturally lower calorie intake. Emerging research links fasting to cellular repair (autophagy) and metabolic health.
Watch outs: It’s not magic – if you overeat in your eating window, results stall. It’s not ideal if you have blood sugar issues, high stress or a history of disordered eating.

Modified Mediterranean
What it is: A plant-forward diet with healthy fats (like olive oil), fish, whole grains, and moderate portions of dairy and meat.
What it’s great for: Supports heart health and gut microbiome diversity thanks to fibre-rich, polyphenol-packed foods. It’s also sustainable and flexible.
Watch outs: Portion control still matters for weight loss. It’s easy to overdo bread, pasta and wine if you’re not mindful.

Nordic
What it is: Similar to Mediterranean but suited to northern climates – think root veg, berries, oily fish and whole grains like rye and barley.
What it’s great for: Seasonal, local eating with a focus on nutrient density and gut-friendly fibres. Great for sustainability, metabolic health, and supporting a healthy microbiome.
Watch outs: It can be higher in carbs. Like all diets, successful weight loss depends on portions and balance.

Low Carb
What it is: Reduces carbohydrates like bread, pasta, and sugar in favour of protein, healthy fats, and non-starchy vegetables.
What it’s great for: Helps stabilise blood sugar, control appetite and often leads to quick initial weight loss.
Watch outs: It’s not a free pass to eat unlimited cheese and bacon! Focus on lean proteins and plenty of veg for fibre.

Ketogenic
What it is: A stricter form of low carb – typically under 20-50g of carbs daily – pushing your body into ketosis, where it burns fat for fuel. High fat, moderate protein.
What it’s great for: Can lead to rapid fat loss and reduced hunger. It’s also being explored for effects on mental clarity, mood support, and conditions like chronic fatigue and neurological health.
Watch outs: It’s hard to sustain, socially restrictive and can lead to nutrient gaps if not well-planned. Not ideal for everyone, especially long-term, without supervision.

Low Fat
What it is: Limits dietary fat, focusing on lean proteins, whole grains and plenty of fruits and vegetables.
What it’s great for: Encourages plant-based, lower-calorie meals. Still effective for weight loss when based on whole foods.
Watch outs: Healthy fats are essential! Avoid the ultra-processed low-fat products which are packed with sugar.

Finally … There’s no one-size-fits-all magic wand. The best diet is just the one you can stick to, that nourishes you, fits your lifestyle and doesn’t make you miserable.
Start simple, stay consistent and remember – healthy bodies are built on habits, not hacks.

My top tips
(whatever diet you choose):

  • Don’t skimp on sleep – a tired brain craves sugar.
  • Walk everywhere – daily movement matters more than gym sessions alone.
  • Drink your water – daily, aim for 35ml per kg bodyweight (around two litres).
  • Stick to three meals a day – try to
  • avoid grazing.
  • Protein with every meal – aim for palm-sized portions.
  • Half your plate = veggies – more plants, means fewer processed carbs.
  • Aim for 30g fibre daily – it keeps you full and supports gut health.
  • Ditch the snacks – especially those sneaky late-night ones.
  • Limit alcohol – it’s just empty calories and disrupts fat metabolism.
  • Be boring – consistency beats variety when dieting (I have Greek yogurt and apple every day!).
  • No food three to four hours before bed – you’ll have better sleep and digestion.
  • Enjoy a treat meal once a week – but skip that ‘cheat day’ mindset.

by Karen Geary, Nutritional Therapist – follow on @AmplifyNutritionalTherapy

Listening, learning and delivering

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Edward Morello MP for West Dorset

I hope you had a wonderful Easter. We didn’t quite get the glorious sunshine I might have hoped for, but at least it didn’t rain the whole time! Bradpole put together an Easter egg trail for the kids, which was great fun, despite the drizzle, and Cerne Abbas did a brilliant job with an Easter egg hunt on the school playing field despite the mud. The sun did at least shine on the Lyme Regis Easter Bonnet Parade, and I was proud to wear a hat fashioned by my extremely talented wife. There was a huge turnout, both in participants and spectators, and I was hugely impressed by the amazing millinery on display from people of all ages.
I also nipped in to the Dorset Food and Drink Festival at Abbotsbury Subtropical Gardens, which had so many of our amazing local producers displaying.

In other news …
With fast approaching local elections across the border in Devon, I spent some time supporting LibDem candidates in Sidmouth at the weekend, as well as visiting residents in Sherborne to hear their views on what improvements they would like to see in the town.
I also had the opportunity to meet with the English Heritage team responsible for looking after Sherborne Old Castle. We discussed their plans to move to a ‘free to visit’ model, and increase opening times. However this will be reliant on them being able to recruit local volunteers. If it is something you might be interested in getting involved with, please get in touch with them.

On planning
The Housing Minister, Baroness Taylor, visited Poundbury last week, and I joined the estate team and representatives from the Duchy to discuss responsible house building. With Labour’s 1.5 million housing target and Dorset earmarked for a significant increase, it is incredibly important that where we do build new houses we build good, sustainable, environmentally friendly, attractive – and, above all, genuinely affordable homes. It is also vital that any development comes with the necessary infrastructure (GPs, schools, dentists) and doesn’t just increase the burden of Dorset’s already-stretched services.

Edward Morello
MP for West Dorset

New bus services roll in for North Dorset – just weeks after local backlash

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In March, The BV was the only news outlet in the county to report on a damning House of Commons inquiry which ranked Dorset among the worst-served areas in the UK for rural transport – exposing how threadbare bus networks are deepening social inequality. The situation hit closer to home in April, when we reported that Dorset Council had unveiled its much-vaunted Bus Service Improvement Plan – and conspicuously overlooked North Dorset, the county’s most underserved region.

Dorset Council has announced major changes to the bus timetables for North Dorset, with more frequent routes, better links to rail services, and the return of a full Saturday timetable.

The public reaction was swift and vocal. The BV’s inbox filled with letters, and our anonymous Grumbler column echoed the mounting frustration: rural communities, already isolated, were being left even further behind.

Now, just weeks later, Dorset Council has announced a suite of improvements to North Dorset’s bus services – including more frequent routes, better links to rail services, and the long-awaited return of a full Saturday timetable.

New services take effect Saturday 24 May

From next weekend, the CR2 route (Shaftesbury–Gillingham) will operate half-hourly across most of the day, six days a week, offering easier connections to the CR3 (Sturminster Newton–Gillingham) and improved access to Gillingham railway station. The CR3 itself gains Saturday services and a retimed weekday schedule, linking villages like Marnhull and Motcombe more effectively with both local towns and rail connections.

Residents will now be able to reach Sherborne from Shaftesbury in under an hour via a combined bus-and-train journey – with return trips in just 45 minutes, making day trips and commutes far more viable.

A new £1 Gillingham Town Ticket also offers unlimited local travel for a day, encouraging greener choices for quick hops around town without the car.

Cllr Derek Beer (Shaftesbury) praised the changes, calling them ‘vital for a thriving, connected community’, adding: ‘These improvements make travel easier, more frequent, and better linked with rail services, creating a seamless transport network. Strengthening links between buses and trains helps residents move around Dorset without relying on a car.‘ South Western Railway’s Andrew Ardley said the improvements will open up Shaftesbury and its surroundings to travellers from across the south.

Officially, it’s down to funding and forward planning. Whether by strategy or spurred on by a small storm of rural indignation, the wheels of North Dorset’s public transport are, at last, turning in the right direction.

Dorset County Show donates nearly £16,000 to local charities

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The Dorset County Show has made generous donations totalling £15,938 to two important Dorset charities: Julia’s House and the Royal Agricultural Benevolent Institution (RABI).

Julia’s House, which offers vital practical and emotional support to families caring for children with life-limiting or life-threatening conditions, received £8,469.27. The donation will help the charity continue its work supporting families in their own homes, in the community and at its hospices.

 Julia’s House Donation. Cheque presentation from the County Show to Julia’s House. Individuals left to right: Martin Edwards, CEO of Julia’s House | James Cox, Organiser of Dorset County Show | Jason Bowerman, Chairman of the Dorset County Show

Martin Edwards, CEO of Julia’s House, said:
“Every child in our care who is facing a short life diagnosis deserves the best possible support. This is what the Julia’s House nurses and carers can provide as well as looking after the siblings and parents through everything they experience. Thank you to everyone involved in the Dorset County Show for raising these vital funds so this can continue.”

With farming at the heart of the County Show, £7,469.27 was also donated to RABI, a national farming charity supporting agricultural families across Dorset and beyond with financial, emotional and practical help.

Zoe Gascoyne, Regional Manager of RABI, said:
“I would like to take this opportunity to say a huge thank you to all who have supported the show with the donation to the RABI. Last year alone, we helped over 1,500 farming households across England and Wales along with 12,000 farming people with our cost of living one off grants. Whether it’s financial, practical or emotional support you feel you need, the RABI is here for the farming community. Support from the RABI is confidential, non-judgmental, and the helpline is open 24hrs, we understand farming isn’t 9-5.”

RABI Donation. Cheque presentation from the County Show to RABI. Individuals left to right: Zoe Gascoyne, Regional Manager of RABI | Caroline Cox, RABI Dorset Committee Member | Jason Bowerman, Chairman of the Dorset County Show

Chairman of the Show, Jason Bowerman, added:
“All of us at the County Show are proud to have raised so much for such significant charities that reach so many residents of Dorset. The work that both Julia’s House and RABI are vital. The support of those contributing particularly to the Charity Night is greatly appreciated. We hope the money donated can assist families and farmers across the County.”

The Dorset County Show returns on 6th & 7th September near Dorchester, once again showcasing the very best of rural Dorset. Visitors can look forward to highlights including Paul Hannam’s Stunt Show, Atkinson Action Horses, alpacas, local food and drink, and plenty more.

Tickets are on sale now – with Early Bird pricing available until 25th June – https://bvmag.co.uk/CountyShowEarlyBird

Under (water) pressure

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Gary Jackson
Gary Jackson

As part of my volunteer Water Guardian duties, last weekend Mrs Jackson and I took part in the national Water Blitz citizen science survey of the nation’s water bodies. Our test kits were issued by Dorset Wildlife Trust and we measured nitrate and phosphate levels in the stretch of the Stour I patrol in Gillingham. I hope to see the full picture across the country very soon, but the single measurement we took by the railway bridge near the sewage treatment works showed high levels of nitrate and moderate levels of phosphate. Taken at that location, after a few dry days, these levels are likely to come from agriculture and sewage treatment. The shame is that I expected these sorts of readings: such is the state of our general expectations of our rivers these days.
Last week there was a well-meaning summit of water industry players who discussed how to restore river health and increase customer trust. In the same week the water industry lobby organisation, Water UK, issued a statement on the same subject of restoring trust. The main recommendations of both were to expose data to greater scrutiny and set up yet another body to independently measure sewage overflows into our rivers and seas.
I suspect that we have long held the view that water companies marking their own homework using dubious data has generally been a bad idea, proven by the many scandals of sewage dumping, dry pumping and poor corporate behaviour. There is work here to restore trust, but it’s much more likely to come from rigorous, joined up oversight and transparency by a rigorous and joined up independent regulatory system.
The Labour government tasked Jon Cunliffe to lead the Independent Water Commission to review and recommend the way forward for regulating the industry: he will report in June this year, but the National Audit Office (NAO) submitted their homework on this subject ahead of time on 24th April. The resulting report pointed to a range of problems.
The Environment Agency issues regulations and targets for rivers and water bodies – but takes no account of the costs and impact on customers. OFWAT regulates water companies individually – but no one is taking a national view of water supply, or of sewerage assets.
Given that there are more than 30 massive schemes to be delivered in the next ten years for new reservoirs and strategic water transfer schemes, costing tens of billions of pounds, someone needs to look at that big picture and make sure we – and the environment – get good value.
While regulators are under the microscope elsewhere for being too strong and standing in the way of growth, the water industry regulators badly need a shakeup. They are not nearly strong enough. Liberal Democrats have been campaigning for this for years, and we want to see OFWAT replaced by a Clean Water Authority that also deals with the wider regulatory problems above. Now at last it seems that change may be coming. Water pressure works.
Gary Jackson
North Dorset Liberal Democrats

Over 9,000 knitted flowers transform the Museum of East Dorset for Dementia Awareness Week

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A spectacular sea of handmade forget-me-not flowers has bloomed across the Museum of East Dorset in Wimborne, as the award-winning museum marks the start of Dementia Action Week with a striking tribute. More than 9,100 knitted and crocheted flowers now decorate the museum’s historic townhouse, tearoom and exhibition spaces – a powerful show of support for those affected by dementia.

A spectacular sea of handmade forget-me-not flowers has bloomed across the Museum of East Dorset in Wimborne – image Tracie Beardsley

The project began in February with a call to knitters across the UK to create woollen forget-me-nots in recognition of Dementia Action Week. The response was extraordinary, with flowers arriving from across Dorset, Lancashire and even as far as Scotland – many parcels including heartfelt notes commemorating loved ones touched by the condition.

An army of volunteers has since stitched and glued all 9,100 blooms into place, transforming the museum into a vibrant display of care and solidarity. The forget-me-not is the recognised emblem of the Alzheimer’s Society’s annual campaign, designed to bring people together in remembrance and support.

An army of volunteers has since stitched and glued all 9,100 blooms into place – image Tracie Beardsley

The museum encouraged community involvement by offering free wool and patterns to anyone who wanted to contribute.

Long-time museum volunteer Sally Palmer was instrumental in gathering support. Sally, who has volunteered at the Museum of East Dorset for thirteen years, said: “I just kept asking people who came into the tearoom if they knitted. If they said yes, I gave them a leaflet and asked them to get involved. I also rallied my friends who contributed about 500 flowers.”

The museum encouraged community involvement by offering free wool and patterns to anyone who wanted to contribute – image Tracie Beardsley

It was museum director Francesca Hollow who originally imagined the large-scale installation. “We are overwhelmed by the support of this campaign and would like to say a huge thank you to everyone who got involved. When we launched it we hoped for a few hundred and our post bag just kept getting bigger! Whether you knitted a handful or hundreds—our display shows that every flower is equally important.”

The campaign doesn’t stop with the flowers. Sally has also created ‘Freddy the Dementia Teddy’ to support the cause. Freddy, along with knitted forget-me-not pins, is available in the museum gift shop for £9.95 – with proceeds helping fund the museum’s growing range of dementia-friendly initiatives in the local community.

To find out more about the Museum of East Dorset’s work supporting those affected by dementia, visit www.museumofeastdorset.co.uk.

Sea levels still don’t do politics

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Ken Huggins North Dorset Green Party

Here’s one to give climate deniers a laugh, and get them triumphantly exclaiming that they knew all along it was rubbish.
Brace yourself. It’s been calculated that global warming could make Europe colder.
What did I tell you? Hilarious!
But hang on a moment … before anyone laughs themselves too silly it’s worth asking how a northern ice age could be one of the consequences of global warming?
I’ve written previously about the increasingly rapid melting of the Greenland ice cap, and how it contains enough water to raise sea levels by seven metres. However, the melt-water pouring off the island is also having another negative effect on the oceans.
For centuries northern Europe’s climate has been generally mild, thanks to warm surface waters from the tropics being carried towards us by currents like the Gulf Stream. Collectively, these currents are known as the Atlantic Meridional Overturning Circulation (AMOC), and the system is estimated to distribute an amount of heat equivalent to the energy flowing through one million power stations.
Unfortunately, the cold meltwater pouring off the Greenland ice cap is now slowing down the warm water flow: past collapses of the AMOC have been associated with ice ages in the northern hemisphere and increased warming in the south.
I take no pleasure in sharing alarming climate and environmental reports in my articles. I totally understand why some people can’t bear to think about it all: Even I have to switch off every now and again and for a precious period of time act as if it’s all going to be fine.
But burying our heads in the sand is not a constructive response to the existential threats we face. Polling shows that a majority of Britons now accept that the climate is changing due to human activity, and my hope in writing as I do is to help motivate everyone to take whatever actions they can to turn things around before it’s too late. The sooner we shift the world economy away from climate-warming fossil fuels and environmental destruction, the better our chances of building a future worth living for.

Ken Huggins
North Dorset Green Party

Wimborne at War: Life on the Home Front

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American tanks, fire watchers and 50 tons of tomatoes – Wimborne’s wartime years shaped the town’s landscape and community

The British Restaurant served wholesome and inexpensive meals without using up precious family rations. Run by the council, with five staff and meals served by voluntary helpers from Wimborne’s women’s organisations. One of the young council staff delivered supplies each day from the council offices. The staff are pictured outside at the end of the war, with the councillors sitting in the front. The shop had been Woodrow’s ironmonger’s before the war and became Topp & Bollen’s after the war.

During the Second World War, East Dorset found itself quietly on the front lines. From the Fire Watchers to the Women’s Land Army, local people played their part in the war effort, while unfamiliar faces — Allied troops and prisoners of war — became a common sight in the fields and lanes around Wimborne.

German prisoners of war help local men to fell trees at Gussage All Saints during World War Two.

The town itself escaped the worst of the Blitz, suffering only minor damage during an air raid on the night of 9th September 1940, when a flurry of incendiary bombs set fire to a cottage roof on Leigh Road. The wider Wimborne and Cranborne district was not so fortunate, with very few villages escaping damage. Only two fatal casualties occurred – one at Corfe Mullen, where a woman lost her life when her bungalow was destroyed by a high explosive bomb, and similarly at Verwood, where a young boy was killed.
Fourteen explosives were dropped at Corfe Mullen on May 24th 1942 – three houses were very seriously damaged and 70 slightly damaged. Colehill was subject to two attacks, the worst of which was on January 9th, 1941 when, at Leigh Common on the outskirts of Wimborne, many incendiaries fell and a thatched cottage was burnt out – and that adjoining practically gutted. Eight days later, high explosive bombs damaged three houses and killed a pony near Greenhill, making a huge crater in the middle of the road. Over the course of the war, approximately 240 high explosive bombs and 8,500 incendiaries were dropped over the district.

Wimborne Air Raid Precautions (ARP) wardens taking part in the 1941 parade for National Savings Warship Week, led by Bill Tapper’s father who was head Air Raid Warden. He is flanked by Mr Stewart and Mr Greaves, respectively the Urban District and Rural District ARP officers
Three American soldiers cycling down the High St in Wimborne

Despite the dangers, there was a strong spirit of resilience. Local efforts included the Air Raid Precautions (ARP) teams and the Home Guard, captured in some of the photographs from the time. The town’s Mother’s Union also played its part, hosting sewing parties to make clothing, bedding and essential supplies for servicemen and bombed-out families.
The town took part in National Savings Warship Week, a national campaign encouraging communities to ‘adopt’ Royal Navy vessels by raising funds. In 1941, Wimborne adopted HMS Challenger. Local schools, churches and charities knitted gloves, socks and balaclavas for the crew, and children sent letters and cards to the sailors. When possible, officers and men from the adopted ship would visit the local community. To celebrate their visits, parades would often be organised in
their honour.

Pamphill Mothers’ Union sewing party at Pamphill Parish Hall, making pyjamas for the troops.
Women’s Land Army at Leigh Vineries. They called themselves “The gang” and are pictured outside the tomato houses

American forces had arrived in Dorset in significant numbers by 1943, with camps and hospitals springing up across the countryside. One of the largest was the 106th American Army Hospital at Kingston Lacy. In 1944, in preparation for D-Day, American artillery and tanks were stationed on Jenny Down and in the grounds of Beaucroft House, while troops set up camp in Highland Road
Meanwhile, everyday life carried on as best it could.
On the eastern edges of Colehill and Leigh Common, several acres of greenhouses of Leigh Vineries – already known for their prolific tomato production – became part of the wartime agricultural effort. Land Girls were stationed there to help maintain the vital food supply, with some 50 tons of tomatoes grown per acre in 1943.

Barbara and Rosemary in Women’s Land Army uniform

Today, the glasshouses are long gone, replaced by housing, but their story is another reminder of how Dorset’s landscape adapted during the war.

To mark the 80th anniversary of VE Day, the Museum of East Dorset’s temporary exhibition Wimborne at War is situated in the Voices Gallery and can be viewed until late August. The exhibition is included with normal museum entry. Visit their website – Museum of East Dorset

The five-year return policy

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Calls for political change can be seductive, says Simon Hoare MP, but without proper scrutiny, we can risk years of buyers remorse

Simon Hoare MP

As a society we are becoming increasingly impatient (my wife has literally just walked in and commented that I have always been impatient and she did not see how I could become even more so … but I shall leave that there). Hot meals and groceries to the door. Next day delivery. Click and collect. All have contributed to creating what is being called the Amazon Prime syndrome. At the click of a button we can purchase items and have them in our hands within a few hours. Don’t like what we chose? Wasn’t quite what it said on the tin? Easy. Send it back and full refund is received. We then simply click and repeat.
Our electoral cycles are not so simple: buyer’s remorse takes four or five years to get a refund.

I know it’s so
Last May, Dorset’s Liberal Democrats urged a change from Conservative Council control. The Conservative administration had not done anything wrong but my Party had been running the show for while and people wanted a change. In much the same way that people change a household appliance of hairstyle – ‘nothing wrong with it per se, I just wanted a change’. In July of last year Labour told the country it was time for a change, and that only Labour could deliver that change. The country agreed and gave both Sir Keir a thumping majority and my party a massive kicking.
We believe that washing machines live longer with Calgon because, with cheery confidence that does not encourage questioning for proof, they tell us that it does. I have never compared the time of a Kwik Fit fitter to a non-Kwik Fit fitter but I know, because they tell me, that they do indeed fit quicker.
The word change has become the political version of ‘new and improved’ or ‘whiter than white’. The electorate have defined, erroneously, that change is only capable of being a positive thing. But anyone who has sung the hymn Abide With Me will know that ‘change and decay in all around I see’ is not an ode to joy. Change can, of course, mean progressing from the status quo: but it can also mean regressing.
The negative effects of change are never entered into the voter’s calculation. They should be. Recipients of PIP do not see the Government’s changes as being positive. Farmers are not positive about the devastating changes of the Family Farm Tax, or the abrupt end of the the Sustainable Farming Incentive (SFI). Businesses of all types and sizes are seeing tax and National Insurances changes which are hostile to business. The national economy is undergoing a change – but in the wrong direction. Pensioners do not like the change brought about by the removal of the Winter Fuel Allowance. A growing economy changed to a shrinking one. I could go on but you will have got my drift.
Locally, I know people did not expect a change in Council leadership to lead to the spectre of night time car parking charges, Adult Day Centre closures or council tax increases. All change from the previous administration … but in the right direction? Constituents tell me not.
I tend to agree.
So, what is the key lesson we should learn? Change can be good, but it can also be bad: looking forwards but also dragging backwards.
When we politicians promise change, it is usually because we have sniffed the air and determine that there is an electoral appetite for it. We then owe it to the electorate to spell out what we want to change, why we want to change it, what we will change it to and how we will do it. If politicians don’t proactively offer up these things, then the voters need to drag it out of us. Buyer’s remorse for five years will be tedious.
As the voiceover perpetually advises: always read the label.