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Summer weight loss the easy way

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Some topics come up again and again – nutritionist Karen Geary tackles the perennial summer weight loss question

After a soggy spring, the early summer sun is out as I write. Every year this means my inbox starts filling up with queries from people looking for help with weight loss. It’s really easy to get confused by current ‘healthy eating guidelines’.
Do we count calories? Too triggering for many. Should we follow the NHS Eatwell Guide plate? Please don’t! It is just SO out of date, and doesn’t use the latest research.
Let me show you how.
My professional governing body, the British Association for Nutrition and Lifestyle Medicine (BANT), works on the basis that no one single diet is right for everyone. However, they have two infographics which provide a great basis for when it is not possible to get detailed, personalised advice. The infographic shown below is for weight loss. On their website is their general wellbeing plate.
What is great about the weightloss plate is that half of it is made up with vegetables – half leafy veg and the other half ‘other’ veg, such as cauliflower, onions and squashes. These are all high in fibre, which is the cornerstone of our diet, supporting both metabolic health and gut function.

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Aim for five to seven cups of veg a day.
Fruit isn’t included in the plate – you will see it separately on the infographic – no more than one piece a day when losing weight, and ideally low sugar fruits such as berries and apples.
Protein features strongly – more than a third of the plate. We should be eating protein with every meal. It helps to keep us fuller for longer, which is especially helpful when trying to lose weight!
There is a lower proportion of carbs and grains – this taking up less than a quarter of the plate, and combined with root vegetables. It focuses on grains in their natural forms, like millet and quinoa.
Olive oil is recommended as the best to use as an everyday fat in moderation. Up to two tablespoons of olive oil is good for both heart and gut health. Butter is also an option. I’d also add ghee or avocado oil if you’re looking to cook with it at high temperatures.
And yes, I know this all sounds fine in theory, but how does it all look in practice?
Breakfast:
180g Greek yogurt (high protein), with 90g berries (frozen is fine). Add your choice of seeds, and maybe some flax.
Two poached eggs with half an avocado, maybe some kimchi or tomatoes. Or poach the eggs in a shakshuka (spicy tomato sauce).
Small piece of genuine sourdough or rye bread. Note the BANT plate is not big on food made with flour while losing weight, but a small portion a day often makes it much easier to be consistent with your food choices.
Lunch:
Tinned mackerel or salmon with a rice or chickpea salad (mostly salad). Try a simple dressing made with olive oil and cider vinegar.
Or a veg omelette or frittata made with two eggs (add some liquid egg whites if you want more protein).

Dinner:
An easy traybake – Chicken portions roasted on mixed veggies all cooked in the oven with some olive oil.
Or perhaps some salmon baked in parchment, served with broccoli and sweet potato fries.

Karen welcomes questions and queries via Amplify Nutrition for personal advice

When painting meets paleontology

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Brian Graham explores deep time in his mesmerising abstract paintings – from prehistoric music-making to Thomas Hardy’s Great Heath

During the Covid pandemic, and between the lockdowns, Brian concentrated on Dorset in his paintings, occasionally revisiting standing stones and ancient sites. But it was also ‘my time,’ he says, describing his recent paintings as ‘exploring my interior world.’ He has painted a series of homage to sculptors he particularly admires – Hepworth, Caro and Frink, who lived in Dorset for many years until her death.
The pictures shown here are all recent work in his studio, and give some idea of his techniques and use of textures – and his impish sense of humour!
All images: Gay Pirrie-Weir

We dig for the gods that leave no bones*
There is a line in a song by Johnny Flynn and Robert Macfarlane that comes to mind when you look into Brian Graham’s deep and mysterious paintings. Often inspired by archaeological discoveries, palaeontology, burial sites and the marks that our Neolithic forebears made on the cliffs and caves where they lived, the Purbeck artist finds his source material not only in visits to ancient sites, but in his reading and in conversations with archaeologists, palaeontologists, historians and philosophers.
In the introduction to Starting from Scratch, a 2011 exhibition at the Hart Gallery in London, he writes about the impact of Homo Britannicus, a 2006 book by Chris Stringer who outlined what was then known about our earliest ancestors. The latest research indicated that Britain was occupied by ancient beings, possibly as far back as 950,000 years.


‘It taxes the imagination to contemplate these nearly one million-year-old pioneering peoples and their unrelenting struggle for survival,’ says Brian. ‘In order to acknowledge their tenacity, bravery and ambition, I felt compelled to pay homage to the vestiges of their achievements, in a series of representations that look at the evolutionary marks they have tantalisingly left behind.’
His researches and visits to many locations including chalk and gravel pits, beautiful landscapes, contemporary business parks, railway stations, eroding cliff faces and even an adventure park, were ‘profoundly moving.’
The sort of challenges these early peoples encountered is shown in the powerful Starting from Scratch series of paintings, such as Stoneham’s Pit, Crayford, Kent. Brian says: ‘A period of severe cold was looming, signalled by the skeletal remains of mammals large and small: muskox, lemmings and ground squirrels. Early Neanderthals stood their ground for a while – beautiful prepared core flint flakes were found in close proximity to woolly rhinoceros jaws.’

Making music
A few years later, Brian’s ever-inquiring artist’s imagination drew him to music – and to the way our ancient forebears may have made it. The result of these researches, journeys and explorations was Towards Music, a memorable exhibition at the gallery of The Salisbury Museum in the Cathedral Close in 2018. Brian loves music and his wide tastes and knowledge are evident in the sources, titles and themes of these 40 equally-sized, painted reliefs – Miles Davis, Shostakovich, Evelyn Glennie, Ravel, Satie, Bach, the dancer Sylvie Guillem … names that for a music lover instantly evoke passion, discipline, rhythm and music-making.
In even the earliest peoples, the drive to create seems to have been irresistibly strong. Cave paintings in France, often hundreds of yards into caverns or deep underground, show the efforts that people made to paint things they knew, in places where they had to make some form of light by which to work, as well as making the materials with which they painted or carved their subjects.
Some of the oldest – the lions and rhinos of the Chauvet Cave in south eastern France – are thought to be around 30,000 to 32,000 years old. In Ireland, the detailed carvings on the kerbstones around the massive Knowth burial mound and its neighbour, the even more spectacular Newgrange, with its winter solstice sunrise light path 25 yards into the centre, were made around 5,000 years ago and are older than Stonehenge.
Music making, singing and instruments are frequently shown in paintings from medieval times – they have helped to inform much of the early music movement, which has sought to recreate both the vocal and instrumental sounds of past centuries.
The themes and textures in Brian’s paintings reflect this evidence of our prehistoric ancestors’ drive to create.

The Great Heath
It is not just ancient people and their music, art and struggle for life that inspire Brian Graham. Living in Dorset all his life, he is also deeply engaged with its dramatic geology and coastline, and the landscapes that are such an integral part of Thomas Hardy’s writing, particularly the Great Heath – Hardy’s Egdon Heath, which is almost a character in its own right in The Return of the Native.
This was the theme of Brian’s 2019 exhibition at Sladers Yard, West Bay, which drew particularly on his own childhood memories of time spent on the heath, which once covered so much of East Dorset. This particular landscape was mostly created during the Bronze Age, he says, citing the large number of tumuli across the area, but the story goes back much further – the former river Solent meandered across the sandy heath and material found indicates human occupation for perhaps 500,000 years.
Music and landscape meet here with literature and art – Thomas Hardy described the heath to Gustav Holst as “a vague stretch of remoteness” and the composer responded with a melancholy tone poem, Egdon Heath, which he considered his masterpiece (though it is less-known than the much-loved Planets suite).
As well as this vast back story and his own childhood memories, Brian was able to draw on a memorable and rare personal experience – driving back across Wareham Heath his headlights picked up “a spectral aerial ballet of whirring intensity” … it was a nightjar, that most elusive of all the UK’s nocturnal birds.

Major collections
Brian was born in Poole in 1945 and, throughout his life, has lived and worked in Dorset, where the ancient geology and dramatic coastline have long been an inspiration.
He had his first exhibition in 1979 and soon became known for his powerful and heavily textured paintings. In 1992, he won first prize at the Royal West of England Academy annual autumn exhibition, and he was chosen as the first Bournemouth International Festival Artist.
Until it closed, he was for many years represented by London’s Hart Gallery, who brought his work to international attention at major art fairs including Glasgow, Nimes and Geneva.
He has work in many national and private collections, including the Natural History Museum, which has his large portfolio project, The Book of Boxgrove.
He has worked across genres with archeologists, writers, Dorset poet Paul Hyland, and in 2013, the North Dorset composer Sadie Harrison wrote Hidden Ceremonies 1: 9 Fragments after paintings by Brian Graham, for solo piano.

I first encountered Brian Graham’s paintings more than 40 years ago at an exhibition in Bournemouth – I am often drawn to abstract landscapes. I find the artist’s response to that indefinable sense of place can often be better conveyed in texture, layers and shades of natural forms and colours, rather than a figurative representation. You respond differently to the abstract landscape because it is porous to your own memories and imagination – FC

*The quote is a line from Coins for the Eyes, which is used as the theme music for Professor Alice Roberts’ television series, Digging for Britain. The song is included on the 2023 album The Moon Also Rises, with music by Johnny Flynn and lyrics by writer, poet and naturalist Robert Macfarlane.

Feltham’s Farm is sweeping the (cheese) board

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Feltham’s Farm Organic Cheeses has clinched the title for Best Organic Cheese at the Artisan Cheese Awards 2024 with its renowned La Fresca Margarita, also securing a Gold in the Fresh Class. The competition saw an impressive turnout with over 600 entries from across the UK and Ireland, setting the stage for a fiercely contested event.
La Fresca Margarita stood out among stiff competition, surpassing well-known hard cheeses such as Caws Teifi Heritage and Holden Cheese’s Hafod Cheddar in the Organic category. La Fresca Margarita is crafted as a soft Organic Queso Fresco, and is made from the finest single-source organic milk provided by neighbouring Somerset farm Godminster’s herd. Owner and cheesemaker Marcus Fergusson says: ‘People are really coming back to these young, fresh, un-aged cheeses, and we are delighted that judges are also recognising how simple cheese is often the hardest to make really well – this win is tribute to Michael Leech and the cheesemaking team.’

Meet Pepé, the baby truckle

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Baby Pepé – a miniature Citroen H van – has been made specially for Carolyn Hopkins.
Image:
Tom Crockford

Carolyn Hopkins learned her trade as a cheesemonger with Charlie Turnbull at the still-missed Turnbulls Delicatessen and Cafe in Shaftesbury. Now she takes her travelling cheeseshop the Truckle Truck – a bright turquoise converted Citroen van – to Shaftesbury and Wincanton, and to food fairs, festivals and events, where she sells outstanding local and regional cheeses, as well as chutneys and savoury biscuits.
From this month, you can also meet the Truckle Truck’s trailer-drawn baby, Pepé Le Pew (named after Disney’s famous skunk). He’s clearly a rather stroppy offspring with the official name Filthy Cheese, and if you think you recognise the style of the baby truckle’s logo, you are right. Its designer also created the award-winning labels for Marcus Fergusson’s Feltham’s Farm cheeses.
Carolyn will be taking Pepé to events around the area, serving two of the great Alpine cheese dishes – raclette and tartiflette. Swiss in origin, raclette is both an ancient cheese from the canton of Valais, and a dish created by heating cheese and scraping off the melted part, typically serving it with boiled potatoes or bread. Carolyn will be using raclette with wild garlic and and Ogleshield, a similar cheese made by Jamie Montgomery at North Cadbury.
Tartiflette comes from Savoy in the French Alps and from the Aosta valley, and is made with potatoes, reblochon cheese, lardons and onions, often with a splash of white wine. Dating back to the 14th century, reblochon has an interesting history, created by farmers to avoid paying duty to their landlords. They only declared part of their first milking, and used the undeclared remaining – and much richer – milk to make the small cheeses.
Baby Pepe, a miniature Citroen H van, was made specially for Carolyn by London-based Yannick Read, who is known for his miniature Citroen “Prosecco bars”.

Wessex Internet Wins Top ‘Oscar’ at Countryside Alliance Awards.

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Wessex Internet has been named the best Rural Enterprise in the UK at the prestigious Countryside Alliance Awards, held at the House of Lords in London on Tuesday, 25 June. The awards, now in their 17th year and often referred to as ‘the rural Oscars,’ recognise businesses that go the extra mile within their communities and support the rural economy.

Sally Somers, Head of Marketing, and Hector Gibson Fleming, CEO, celebrate outside the House of Lords.

Nominated anonymously by its customers, Wessex Internet topped a public vote in the southwest region and was selected as the overall national winner from thousands of nominees across the UK by a panel of judges.

Hector Gibson Fleming, CEO at Wessex Internet, expressed his joy at the recognition: “I’m absolutely over the moon that we have been recognised as Rural Enterprise champion at the 2024 Countryside Alliance Awards. This is a huge testament to the history of the business, the hard work of all of our people, and because we have stayed true to our values since forming as a small company to help our neighbours to now serving rural communities across Dorset, Somerset, Wiltshire, and Hampshire.

“It was particularly heartening for the judges to recognise not only the impact we make directly on the rural economy as a growing company and local employer, but more widely that the ultrafast broadband we provide enables other rural businesses to thrive and allows people living in the countryside to enjoy a higher quality of life. Whether by enabling remote and hybrid working for professionals, keeping businesses connected to their customers, helping families to keep in touch with loved ones, or simply enabling people to enjoy the range of entertainment and essential services available online, we are determined to bridge the digital divide.”

During the ceremony, the organisers highlighted Wessex Internet’s dedication: “Wessex Internet has developed out of the absolute need to be part of the digital world. They have fought tooth and nail to be an internet provider that meets the needs of rural communities where the larger providers have failed.”

Sarah Lee, Director of Policy at the Countryside Alliance, added: “We are proud to be honoring these exceptional rural businesses, and the people behind them who are passionate about providing quality goods, services, and employment to rural communities and beyond. Running a business in a rural community isn’t easy, and it’s so important to celebrate the valued role these rural enterprises have in their communities.”

North Dorset businesses were well represented at the House of Lords, with Andrew Stevenson-Hamilton, the proprietor of the Child Okeford Village Shop, also in attendance to receive the Highly Commended National Award for Best Village Hall & Post Office, after topping the southwest region. The shop, located just three miles from Wessex Internet’s headquarters in Shroton, exemplifies the rural circular economy by stocking products from local suppliers, employing local people, and providing an essential and popular service, including to Wessex Internet’s staff who have been regular customers while installing ultrafast broadband in the village.

Wessex Internet Wins Top ‘Oscar’ at Countryside Alliance Awards.

DENNIS CHINAWORKS POTTERY OPEN DAY

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Sale of trials, Demonstrations, Pot Throwing, Vintage glass shop, Free Refreshments

SUNDAY JULY 7th 11am – 5pm

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Nabbing the farming vote

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Andrew Livingston found some unexpected optimism in May, but the General Election introduces new complexities and decisions for farmers

May was a slightly odd month – I actually felt like things were starting to turn around. Was it just me, or could you see the light at the end of the tunnel? News broke that inflation rates dropped to their lowest point in three years and then Rishi Sunak, at his UK Farm to Fork summit, declared a raft of announcements to bolster the farming sector, including funding for research on environmentally resilient farming, reviews into the pig, poultry and dairy sectors, and a five-year extension to the seasonal workers visa scheme.
‘Wow’, I thought. ‘The Tories are on the right side of the news for once.’
And then they announced the General Election. I think farmers will be glad for any handouts at the moment – even if they have to sell their souls, let alone their political vote.

Potato skills camp
In Dorset, seasonal workers aren’t such a big deal, but for the larger horticultural counties such as Yorkshire, Norfolk, Kent and Herefordshire, there is a huge reliance on workers from abroad flying in to help with the harvest of vegetables, fruits and flowers. So the news of the extension of the seasonal workers scheme will be a big shot in the arm for farm managers over the coming years.
With the announcement of the extension, DEFRA also pledged to ‘turbo-charge’ investment into automation, with £50 million of funding for new technology such as improving robotic pickers and automating pack houses. The hope is that in five years we can replace the need for foreign workers with automation and technology.
Ideally, the British workers would be out there getting their hands dirty, of course. But frankly, as a nation, we aren’t skilled or resilient enough to do the hard work – a point I have laboured many times before (excuse the pun).
In the same week, Mel Stride, Secretary of State for Work and Pensions, announced a rollout to encourage the UK’s unemployed population to join ‘skilled boot camps’ to fill the gap left by foreign workers. It’s a grand idea … that unfortunately won’t ever amount to anything.
Former Tory and now Reform UK MP, Lee Anderson, took it one step further and stated in an interview with GB News: ‘Let’s be clear, bone-idle dole scroungers should be made to go to work, and if they do not go to work, they should have their benefits stopped.
‘Let’s stop being ridiculous. We need fruit picking in the fields, we need vegetables picking. We need stuff packing in factories. You don’t need a skills boot camp to teach people how to pick potatoes out of the field.’
I like his commitment to the cause, however fascist it may seem. But to make out that picking potatoes out of a field isn’t a skilled job is laughable. I would love to see Mr Anderson go out picking for a day – could he keep up to target yield to make his day’s pay worth it?
I’m unsure how I am going to vote in the upcoming election on 4th July. If I’m honest I don’t think any of the options are entirely inspiring, but I know for a fact that my vote will sway to whoever backs British farming the best.
The tunnel is starting to look a little brighter.
I may be naive. I may be stupid.
And with the current political and economic landscape I may be proved completely wrong in just a few weeks.

Celebrating Pride with pride

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Finding your space: Dorset Mind volunteer Annabel Goddard looks at how to participate in Pride when you’re still questioning your identity

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The 7th of July 2024 sees the Sherborne Pride coming out for the very first time, celebrating equality and diversity for the LGBTQIA+ community. Pride festivals occur up and down the country, with parades and fun for the whole family. We love celebrating the positive parts of sexuality and gender, but what do you do when you’re not feeling like celebrating yet?

Feeling pressure
If you’re questioning your sexuality or gender, it can be disheartening to not know if you can join in with Pride celebrations comfortably. It can feel like something additional to navigate, on top of questioning your identity, and can even pressure you to label yourself prematurely. It’s important to remember that your identity is yours, and nobody else’s: you don’t need a label. You don’t have to put yourself into a box to become accepted, and even if you’re not sure, everyone is welcome to join Pride celebrations regardless of their gender identity or sexuality!
If you’re really not ready to come out or accept yourself, you should feel no pressure to. Pride will be there waiting for you another time.

Feeling left out
You may already be secure in your identity, but you might not have a support network you can talk to who will understand. LGBTQIA+ issues can include depression and low self-esteem. Make sure, if you can, to find a reliable, trustworthy family member or friend who you can talk to about these issues. For more specific LGBTQIA+ support, there is information on the Dorset Mind website which can help you to build more specific support, such as the MindOut LGBTQIA+ Wellbeing Group. These issues can often intersect with cultural and religious problems which can make it tougher to be you. If you find yourself struggling with your mental health, it’s important that you take care of yourself. If you’re able to, speak to your GP who will provide you with directions to support.

How to support loved ones
It can be tricky to navigate LGBTQIA+ issues as someone who doesn’t identify that way. While nobody expects you to become an expert overnight, it is important to remember that gender and sexuality are two extremely different and diverse concepts. To make a person questioning their identity feel accepted, you just need to listen to them and do your best to understand. There is detailed information about LGBTQIA+ identities on dorsetmind.uk, which could help you to begin. At the core of it all, however, we’re all still human, and everyone, especially those struggling with their identity, deserves love and kindness. A wonderful way to show support as an ally would be, if you can, to go to Pride with that person and join in the celebration. The community is overwhelmingly accepting and kind, and open to everyone, as long as they’re respectful.

Support for you:
Visit dorsetmind.uk for local mental health support and for advice on ways to keep mentally healthy
MindOut LGBTQIA+ Wellbeing Group 6pm to 8pm every Wednesday online https://bit.ly/DM_MindOut
Call Samaritans for free 24/7 emotional support on
116 123
Call Dorset’s mental health helpline Connection for support on NHS
0800 652 0190
Switchboard LGBT+ Helpline call 0300 330 0630
10am to 10pm daily
Call 999 if someone is in immediate danger or harm

Being moved to Universal Credit

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A local expert from Citizen’s Advice provides timely tips on consumer issues.

Q: ‘I have been claiming housing benefit for several years but I recently received a letter from the government telling me that I have to make a claim for Universal Credit. What should I do?’

A: The following means-tested benefits are ending and are being replaced by a single means-tested benefit called Universal Credit:

  • Tax credits: Working Tax Credit and Child Tax Credit
  • Housing Benefit
  • Income Support
  • Income-based Jobseeker’s Allowance (JSA)
  • Income-related Employment and Support Allowance (ESA)


Benefits such as PIP and Attendance Allowance are not affected by this change.
The process is known as ‘managed migration’ and the letter you have received is called a ‘migration notice’. You’re not alone, most households claiming tax credits and no other means-tested benefit have already been contacted.
The government says that, over the coming year, it plans to issue migration notices as follows:

  • From April: Income Support claims and Tax Credits with Housing Benefit claims
  • From June: Housing Benefit only claims
  • From July: income-based Employment and Support Allowance with Child Tax Credit claims attached
  • From September: Income-based Jobseeker’s Allowance claims

The government has also said that, from August onwards, it plans to contact people who are claiming tax credits but who are over state pension age to ask them to apply for either UC or Pension Credit (depending on the make-up of their household).
To continue receiving financial support you must claim Universal Credit by the deadline date given in your letter.
This is three months from the date the letter was sent out. You should make a claim online via the government website – you need to create an account to make a claim. You must complete your claim within 28 days of creating your account or you’ll have to start again.
If you cannot claim Universal Credit by the deadline date, you should contact the Universal Credit Migration Notice helpline on 0800 169 0328 as soon as possible. You may be able to get more time to make a claim if you have a good reason, but you must request this before the deadline date on your letter. There is lots more information about this process on the government website www.gov.uk.

If you need help to make a UC claim, contact the Citizens Advice Help to Claim Service either online here or by phone on 0800 144 8 444.

sponsored by Wessex Internet