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The Beat Goes On - July Edition
July is often one of the busiest months of the year.
Summer is in full swing, school holidays are on the horizon, diaries seem to fill themselves, and somehow the weeks disappear faster than we'd like. Between work, family commitments, social plans and everything else life throws at us, July can feel like a sprint towards August.
Which makes it a good time to pause and ask a simple question:
How are you doing?
Not the automatic answer we all give, but the real one.
Because looking after ourselves isn't something we should save for when things quieten down. It matters just as much in the busy periods as it does in the calmer ones.
The Power of Small Breaks
When life gets busy, we often think we need a whole day off or a week away to properly recharge.
The reality is that small moments can make a huge difference.
A quick walk during a lunch break. A coffee in the garden before work. Taking ten minutes away from a screen. Calling someone you haven't spoken to for a while.
These things might not seem significant, but they all help create space to breathe.
You don't always need a complete reset.
Sometimes you just need a small pause.
Make the Most of What's Nearby
One of the nice things about July is that nature does most of the work for us.
The countryside is at its greenest, evenings feel longer, and there's usually somewhere peaceful much closer than we realise.
You don't have to spend money or travel far to enjoy a change of scenery.
A short walk, a park bench, a quiet trail or a local beauty spot can often do more for our wellbeing than an afternoon spent scrolling through a phone.
Fresh air might not solve every problem, but it rarely makes things worse.
🍴 Lottie's Wellbeing Kitchen
This month we're delighted to introduce a new regular feature from Lottie, Nutrition and Wellbeing Officer at ESS Compass Group, who support policing and government contracts with catering and wellbeing initiatives.
Each month, Lottie will be sharing simple recipes and wellbeing tips to help keep us feeling fuelled, healthy and ready to tackle whatever life throws our way.
If you'd like to get in touch with Lottie, you can contact her at:
July: Chickpea & Spinach Wholemeal Pasta (Serves 4)
· Wholemeal pasta will keep you fuller for longer but use white pasta if you don’t like wholemeal.
· Add cheese if desired.
· Can be eaten cold.
Ingredients
300 g wholemeal pasta
1 tbsp oil
1 onion, finely chopped
2 cloves garlic, crushed
1 tin chickpeas, drained and rinsed
1 tin chopped tomatoes or 500 ml passata
150 g frozen spinach
1 tsp dried basil or oregano
Black pepper
Method
Cook pasta according to packet directions.
Heat oil in a pan. Cook onion for 5 minutes.
Add garlic and chickpeas. Cook for 2 minutes.
Stir in tomatoes, herbs and spinach. Simmer 10 minutes.
Mix sauce through drained pasta.
A simple summer meal that's easy to prepare, packed with goodness and ideal for warmer days.
Lottie's Wellbeing Tip
Don't underestimate hydration. Warm weather, busy days and active lifestyles can leave us feeling tired without realising we're simply dehydrated. Keeping a water bottle nearby is one of the easiest wellbeing habits you can build.
Local Reset - Coombe Hill, Wendover HP17 0UR
If you're looking for a place to clear your head this month, Coombe Hill is one of the Chilterns' best-kept gems.
The walk combines open countryside, wooded trails and some of the most impressive views across Buckinghamshire. On a clear day, you can see for miles.
July is a fantastic time to visit, with wildflowers, green fields and long summer evenings making the area particularly beautiful.
The routes can be as short or as long as you want them to be, which makes it ideal whether you're looking for a quick reset or a longer weekend walk.
Sometimes all you need is a bit of open space and a chance to slow down.
As We Move Through July...
It's easy to spend summer looking ahead.
Planning the next event. The next trip. The next weekend.
But before July slips away, try to enjoy some of the moments already in front of you.
The evening walk.
The laugh with a colleague.
The cup of tea in the sunshine.
The quiet moments that don't make social media but somehow end up meaning the most.
Look after yourself this month, and don't forget to check in on those around you too.
Take care,
On the Beat Team 💙
P.S. If you're looking for something a little different this summer, take a look at our upcoming events. You might be surprised at what's available through the club, and it could be just the excuse you need to try something new.
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