Community Insight - October 2024

Local Christmas nostalgia, Competitions, fantastic prizes to be won.

Festive recipes from Javier GomezMelia Hotel group, Travel ideas for 2025 and so much more.

COMMUNITY

EVERYTHING FOR LIFE ON THE ROCK

WELCOME TO THE ROCK’S MAGAZINE. WITH OVER 30 YEARS OF EXPERIENCE IN LOCAL AND INTERNATIONAL MEDIA, THE NEW COMMUNITY INSIGHT TEAM PRODUCES A HIGH QUALITY PRINT AND ONLINE MAGAZINE FOCUSING ON GIBRALTAR’S UNIQUE LIFESTYLE, BUSINESS, SPORTS AND CULTURE.

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Minister Cortes continues his visit to Morocco in Tangiers

During the second part of his visit to Morocco last week, Minister John Cortes, who is responsible for developing relations with the Kingdom, visited Tangiers, where he held a meeting with representatives of the Chamber of Commerce, Industry and Services of the Region of Tangier- Tetouan-Al Hoceima.

Present at the meeting were the President of the Chamber, Abdelatif Afailal, and the Head of the Strategy and Partnership Department, Aziz Agbalu. They were joined by Moroccan Government official Ahmed Kyad, the Regional Director of Industry and Commerce for Tangier. Also present was Mohamed Imrani of the Gibraltar-Tangier Business Association. The discussions were wide-ranging. Both the Moroccan and Gibraltar sides recognised the close connec -

tion between the two communities and reminisced about the days of closer links including daily ferries and regular shopping trips in both directions. Possibilities of once again achieving closer personal and commercial links were discussed in some detail, with further exchanges and more focused discussions planned for the coming months.

The Minister with responsibility for developing relations with Morocco, the Hon Prof John Cortes, commented: “As in all my meetings in Morocco, once again our engagement with the Chamber officials was extremely positive, and I am hopeful that we will see things happening soon. I will now share the content of our discussions and ideas with my relevant colleagues with a view to taking these forward.”

TRENDS

HOW TO VALUE your business

ONE OF THE HARDEST QUESTIONS ALMOST EVERY BUSINESS OWNER AND START-UP ENTREPRENEUR FACES, AT ONE STAGE OR ANOTHER, IS “HOW MUCH MY BUSINESS IS WORTH?” VALUATION MATTERS TO ENTREPRENEURS BECAUSE IT DETERMINES THE SHARE OF THE COMPANY THEY HAVE TO GIVE AWAY TO AN INVESTOR IN EXCHANGE FOR MONEY. HOWEVER, MANY ENTREPRENEURS STUMBLE AT THIS QUESTION, LOSING THE DEAL OR MOST OF THEIR OWNERSHIP, BY HAVING NO ANSWER, OR QUOTING AN EXORBITANT AND INDEFENSIBLE NUMBER THAT CONVINCES THE INVESTOR THAT THEY DON’T UNDERSTAND BASIC ECONOMICS.INDEED, IF YOU EVER WATCHED DRAGONS’ DEN ON TV, YOU WOULD HAVE SEEN THAT VALUATION MATTERS ARE A COMMON DEAL-BREAKERS.

At the early stage the value of the company is close to zero, but the valuation is a lot higher than that. How is that achieved? Early-stage valuation is commonly described as “an art rather than a science”. While many techniques have evolved to assist in assessing the value of early stage, “seed” companies, the value of a start-up company can often be summed up as follows:

The biggest determinant of your startup’s value are the market forces of the industry & sector in which it plays, which include the balance (or imbalance) between demand and supply of money, the size of recent exits, the willingness for an investor to pay a premium to get into a deal, and the level of desperation of the entrepreneur looking for money.

We will now look at some of the factors that influence the valuation in more detail:

MARKET FORCES: A start-up company’s value, as mentioned earlier, is largely dictated by the market forces in the industry in which it operates. Specifically, the current value is dictated by the market forces in play TODAY and TODAY’S perception of what the future will bring.Effectively this means, on the downside, that if your company is operating in a space where the market for your industry is depressed and the outlook for the future isn’t any good either (regardless of what you are doing), then clearly what an investor is willing to pay for the company’s equity is going to be substantially reduced in spite of whatever successes the company is currently having (or will have) UNLESS the investor is either privy to information about a potential market shift in the future, or is just willing to take the risk that the company will be able to shift the market.

TRACTION: traction is perhaps the most significant factor that can affect an investor’s decision to invest. The mission of every company is to get users (not necessarily customers!) and if the investor sees users then it means the business case is proved.The faster you get users, the more they are worth.How many users? Well that depends off-course on the sector or target market the start-up is aiming at: a biotechnology start-up may only need a handful of hospitals to implement its technology to become successful, while an online service may need several thousand users to demonstrate economic feasibility.

TRACK RECORD: Entrepreneurs with prior exits in general tend to get higher valuations.The value of your start-up will be affected by yours and your team’s experience, track record and specialist skills.

DISTRIBUTION CHANNEL: Even though your product might be in very early stages, if you already found a distribution channel for it, your valuation may be much higher.For example, securing a contract with a big supermarket chain to distribute a product, once its development is completed, is often highly valuable for investors.

REVENUES: while the existence of revenues makes it easier to value a company, they don’t automatically translate into a higher valuation. In fact, in some cases, particularly in internet B2C start-ups, charging users may actually result in a lower valuation as it

slows down growth. Would Facebook been able to reach over 1 billion user accounts if it was charging users from the start? If you are charging users, you are going to grow slower. Slow growth means less money over a longer period of time, resulting in a Lower valuation. This might seem counter-intuitive because the existence of revenue means the start-up is closer to actually making money. But start-ups are not only about making money, it is about growing fast while making money. If the growth is not fast, then we are looking at a traditional money-making business.

IS A HIGH VALUATION DESIRABLE?

Very few start-ups have succeeded in growing into a mature business after having only one round of seed funding. An important tip is to treat your initial funding round as a stepping stone to more significant funding when you really want to ramp up growth. The money you raise during the seed round helps you to develop the technology and test the model, but once that is done, in order to really expand, build out the features and market extensively (and hire all the people to do these jobs), you may need to ask for several millions of Pounds. Thus, when you get a high valuation for your seed round, for the next round you need a higher valuation. That means you need to grow a lot between the two rounds. A rule a thumb would be that within 18 months you need to show that you grew 10 times. If you don’t you either raise a “down round,” if someone wants to put more cash into a slow-growing business, usually at very unfavourable terms, or you run out of cash. In other words, an entrepreneur has two options:

• Go for Big - Raise as much as possible at the highest valuation possible, spend all the money fast to grow as fast as possible. If it works you get a much higher valuation in the next round, so high in fact, that your seed round can pay for itself. If a slower-growing start-up will experience 55% dilution, the faster growing start-up will only be diluted 30%. So you saved yourself the 25% that you spent in the seed round. Basically, you got free money and free investor advice.

• Raise as you Grow - Raise only that which you absolutely need. Spend as little as possible. Aim for a steady growth rate. There is nothing wrong with steadily growing your startup, and thus your valuation raising steadily.

In conclusion, current market forces greatly affect the value of your company. These market forces are both what similar deals are being priced at (bottom-up) and the amounts of recent exits (top-down) which can affect the value of a company in your specific sector. Our Business Valuation services provide entrepreneursand established business owners alike, with the right tools and information to deal with investors and potential buyers, as well as provide tips to extract the optimal valuation for the business

Eran Shay, Managing Director Benefit Business solutions. www.BenefitGibraltar.com

GATA GIBRALTAR 2024 Tax Essay Prize

The winners of the GATA Gibraltar Tax Essay Prize 2024, sponsored by Sovereign Gibraltar and founded in 2022 by Grahame Jackson, Chair of GATA, Tax Advisory Partner at Hassans and podcast host, have been announced.

A highly experienced pan el comprising Rory Mullan KC, Old Square Tax Cham bers; John Azzopardi CTA, Tax Director at RSM; Lynette Chaudhary CTA, Tax Direc tor at Sovereign Tax Services and Grahame Jackson ADIT CTA (Fellow) reviewed the submissions received, all of which were of an exception ally high standard.

The objective of this Prize is to recognise and increase accessibility to sound and insightful literature in the Gi braltar taxation system and its place in the international taxation system. The aca demic essays were required to contain analysis, critical thinking, consideration of theoretical is sues or matters of practical implementation, on either matters related to domestic Gibraltar taxation or international taxation matters which have a material impact on or in relation to the taxation systems (both direct and indirect taxes) of Gibraltar.

The winner of the overall prize was Stephen Hodgson, Deputy Group Tax Director at Entain with Callum Martin, a Hassans International Law Firm Limited trainee, taking the U25 prize.

Grahame Jackson, Chair of the judging panel, commented:

“I would like to take this opportunity to congratulate Stephen and Callum. We have an immense pool of talent within our very active tax profession in Gibraltar and it’s critical that we harness the strong and innovative opinions from that community and ensure that this knowledge is accessible and helpful to up-and-coming tax professionals.”

Lynette Chaudhary added:

“We are very pleased that entries were received from in house tax practitioners and lawyers in practice. As Sovereign's representative, I was honoured to present these awards, alongside GATA chair, Grahame Jackson.

Stephen Hodgson's winning essay "Indirect Taxation in Gibraltar: Past, Present and Future" is excellent, it provides a clear, cogent and comprehensive journey through indirect taxation in Gibraltar.

Callum Martin's U25 winning essay "Navigating change: Gibraltar's Continuing Relationship with the International Taxation System" is very insightful and provides an engaging analysis of this relationship.

Congratulations to Stephen, Callum, and all the entrants. Sovereign Gibraltar, GATA, and I are thrilled that this Prize has encouraged the study of Gibraltar's taxation system and its role within the broader international tax landscape."

CHIEF MINISTER FABIAN PICARDO’S ADDRESS AT GIBRALTAR DAY IN LONDON

“My duty, my obligation, and my commitment to my people is to ensure that we achieve an agreement if one is possible.

Hon Chief Minister, Fabian Picardo KC MP, addressed the Gibraltar Day diplomatic Evening Reception in London held at 30, St Mary Axe, known more colloquially as The Gherkin, on the 15th October, during which he extended the hand of friendship to Spain amid Treaty negotiations.

Referring to the venue, which he cited as being a place that represents modern Britain, the Chief Minister compared it to Gibraltar, which he said was also a place that proudly represents modern Britain and that modern Britain can be proud of.

“For we are not a place of colonialism, despite our status in international law. We are not a place of a fading empire and a waning influence. Far from it. We are the foremost hub for digital business in the online gaming space. The foremost location of choice for all types of insurance sold into the United Kingdom, and not just vehicle insurance but also travel and pet insurance too. A place that contributes to British consumers by creating more choice and keeping their prices down. But not a place of tax leakage for the Chancellor because all taxes due on business done in the UK is paid in the UK by all our operators. We are not a place of tax evasion or tax avoidance, and that myth should be put to bed”.

Referencing Gibraltar’s Minister for Business, Gemma Arias Vasquez, and the United Kingdom’s Chancellor of the Exchequer, Rachel Reeves, the Chief Minister said that Gibraltar’s first woman Minister for Business has a good story to tell the United Kingdom’s first woman Chancellor of the Exchequer.

In his speech, Fabian Picardo updated guests including MPs, Ambassadors, diplomats and business people on treaty negotiations. The Chief Minister said he believed they were entering the last chapter of Treaty negotiations. “The ball is now finally and firmly in Spain’s court,” the Chief Minister said. “Our proposals to resolve the final issues in dispute are fair, balanced and respectful of the Schengen and Single Market acquis. I hope they will not delay in accepting them or proposing acceptable derivatives.”

The Chief Minister said Brexit had presented an opportunity to reset Gibraltar’s relationship with its neighbour. Despite the complexity of the negotiation and occasional moments of tension, he acknowledged the goodwill shown by all parties in a process that has dragged on for three years. “I say to our Spanish negotiating counterparts: let us go the extra mile and cast the die of the future in the shape our children deserve and not as it was so unfairly cast for our parents and grandparents on both sides of Franco’s cruel frontier,” he told guests.

“Let us be the generation of politicians that break the mould of confrontation and deliver the future that inspires the rest of the fractured world in which we live.”

The Chief Minister continued by saying that he admired José Manuel Albares and Pedro Sánchez as progressive politicians and as fellow socialists, and he offered Gibraltar’s hand of

friendship, cooperation and mutual socio-economic success for our people.

“I offer solutions that will enable us to progress and improve the lives of hundreds of thousands of people. I offer solutions that will banish discord and despair and replace them with harmony and hope for a future filled with opportunities in Gibraltar and the Campo that can be - that will be - the envy of world.”

“So that, together, we make Gibraltar and the region of the Campo the pre-eminent digital hub of the southern flank of Europe. So that young people in the area will never again think of any illicit trade as the only route to success and so that the little part of Britain that I represent can stand proudly as a geostrategic lynchpin that unites and does not divide.”

As he neared the end of his speech, the Chief Minister told the assembled guests that generations of conflict can give way to generations of cooperation, but that all this hinges on this moment.

“History has conspired to present us with a fork on the road,” he said. “A choice we will have no choice but to make. One route points to the continued confrontation we know so well and we will navigate so successfully if we have to. The other, however, points towards a new cooperation, a new understanding and a new level of success of which our ancestors and our successors can be equally and justly proud, and all without concession by any of the negotiating parties on any of our fundamental positions. All securing our respective positions on sovereignty, jurisdiction and control and not challenging anyone else’s.”

“But the time for decision is coming,” he stated.

Mr Picardo’s final comments were that “none of us should fall short when that time comes. None of us should think of ourselves. All of us should think of our people first and foremost. Our children, in particular. As Britain seeks to reset its relationship with Europe, we can be the pioneers of that post Brexit cooperation.”

The Chief Minister said that he will remain optimistic that we can be, although, if we are not, he stated the he knows Britain will be there to support us, “and I know that all of you in this room will be the backbone of that support.”

Following the Chief Minister’s speech, Nick Thomas-Symonds, the UK Minister for EU Relations, told guests that “the UK Government is committed to resetting its relationship with the European Union and Gibraltar “is at the heart of this”. He said the UK and Gibraltar’s “interconnected economies” and business links represented a foundation on which to build further growth “we can all enjoy”. “As part of the UK Government's commitment to global growth, we are working to reset our relationship with our friends across Europe, to strengthen ties, secure a broad-based security pact and to tackle barriers to trade,” Mr Thomas-Symonds said.

The

As part of his ongoing ministerial youth engagement programme, the Minister for Justice, Trade, and Industry, Nigel Feetham, hosted a successful Connect Hub event on 10th October 2024 at the Gibraltar Finance Boardroom. This event continues his initiative aimed at bridging the knowledge gap in the financial sectors for young people in Gibraltar.

The guest speaker for the event was Tom Farley, CEO of Bullish Group and former President of the New York Stock Exchange. With over 60 attendees, mostly young people, the event, themed “Entrepreneurship and Opportunities in the Crypto Industry”, provided a unique insight into Bullish’s growth, industry insights, and the evolving opportunities within the financial sector. Tom Farley’s presentation offered invaluable perspectives on navigating the fast-paced digital asset space.

The event also included a lively question and answer session, with attendees keen to explore various topics related to Crypto, financial careers, and entrepreneurship.

Speaking after the event, Minister Feetham expressed his enthusiasm, stating: "It was a fantastic event. Great turnout and excellent engagement – it’s clear we are reaching our target audience: young people. An investment in our youth is an investment in our future, and seeing such strong participation from young people eager to learn about opportunities in this dynamic sector is truly encouraging. Initiatives like these are vital in shaping the future of Gibraltar’s economy. I also want to reiterate that all my ministerial events are always open to parents and anyone interested in attending. I welcome direct engagement with me or my ministry if we can assist further.

Minister Feetham Hosts Youth Engagement Event with Bullish CEO Tom Farley.

The Minister for Employment Visits

The Minister for Employment, Training Apprenticeships and Skills, the Hon Christian Santos, and the Minister with responsibility for the Gibraltar Electricity Authority, the Hon Gemma Arias-Vasquez, visited the Mechanical and Electrical Apprentices currently enrolled in their courses at the Government’s Training Centre. There are currently fourteen apprentices undertaking these courses. The Ministers were accompanied by Mr Dylan Podesta, Head of Training, Program and Facilities HMGOG.

During the visit, the Ministers had the opportunity to engage with apprentices, observe the hands-on training provided, and discuss the future opportunities that such courses offer to these individuals. The Mechanical and Electrical Apprenticeship programmes are crucial in equipping young Gibraltarians with the technical skills necessary to meet industry demands

CHARITY CHEQUE PRESENTATION OF PROCEEDS FROM MELON DIESEL T- SHIRTS

Gibraltar Cultural Services (GCS) and GibMedia have successfully raised £3000 for three local charities through the sale of the Melon Diesel 25th Anniversary Concert t-shirts, which were sold at the June 2024 concert.

A cheque presentation took place on Wednesday 9th October 2024 at 12noon at the Mario Finlayson National Gallery, attended by representatives of GCS, GibMedia, Melon Diesel and the below listed charities.

Cheques were presented to:

• Gibraltar Community Association

• Cancer Relief Gibraltar

• The EV Foundation

GCS and GibMedia extend their heartfelt thanks to everyone who attended the Concert and purchased t-shirts, supporting these worthy causes.

The Gibraltar-Israel Chamber of Commerce (Gibrael Chamber) hosted a heartfelt Rosh Hashanah toast at The Art Space, marking the Jewish New Year. The event, attended by Her Worship the Mayor and esteemed guests, was led by Ayelet Mamo Shay, Chairwoman of the Chamber, and President Eran Shay.

In her opening remarks, Ayelet Mamo Shay extended warm wishes for a year of peace, prosperity, and joy. She highlighted the deep significance of Rosh Hashanah, emphasisng the symbols of apples and honey for sweetness, alongside the Shofar, a ceremonial horn that heralds the new year, and

the round Challah bread representing the cycle of life. The Mayor of Gibraltar, Carmen Gomez, graced the event as the guest of honour. In her heartfelt address, she expressed her wishes for a fruitful new year and emphasised the importance of unity in our community and collaboration among businesses. Her words resonated with the diverse audience, which included the Head of Opposition, the Deputy Governor, and numerous esteemed business leaders.

The evening also celebrated Gibraltar’s cultural diversity, which Mamo Shay compared to a harmonious work of art, fitting the lovely venue- The Art Space, adorned

JEWISH NEW YEAR

with beautiful art pieces that reflect the rich cultural heritage of the community. Ayelet praised Gibraltar as a place where people of different backgrounds and religions coexist peacefully, creating a unique blend of love, respect, and unity, and called for this harmony to continue and remain despite the conflicts happening in other parts of the world. Guests were invited to partake in traditional Rosh Hashanah treats of Challah and honey. The Gibraltar-Israel Chamber of Commerce looks forward to continuing its mission of fostering trade and cultural exchange between Gibraltar and Israel in the coming year.

HASSANS AND LINE GROUPHOLD THE INAUGURAL ‘GREAT LLANITO BAKE

OFF’ RAISING £2,500 FOR CANCER RELIEF GIBRALTAR.

Hassans and Line Group recently held the inaugural Great Llanito Bake Off. Staff were invited to enter the competition with a sweet or savoury bake of their choice which were judged based on taste, creativity and presentation.

The initiative, led by Hassans’ Partner Tania Rahmany, was held on Friday 11th October attended by local celebrity chefs, Vicky Garcia Bishop of Vicky’s Natural Kitchen and Sonia de la Rosa,GBC and social media star.Bianco Yeo, Events Coordinator and Fundraising Assistant at Cancer Relief Gibraltar also joined the judging team and helped the selling team.

The individual category winners, who each received a limited edition ‘Great Llanito Bake Off’apron, were:

Best presented: Associate Anna Buhler for her Chocolate Extravaganza

Most creative: Partner David Montegriffo for his Garlic Confit Calentita

Tastiest: Facilities Manager& HR Officer Justina Chipol for her Tocino de Cielo.

The overall prize was won by Tania Rahmany for her detailed, delicately balanced and seasonal Ginger Cake Hallowe’en House.

HELLO ART LOVERS

is it just me or has it not been a really busy month of September? There seems to be so much going on in Gibraltar that we are spoiled for choice. National week is always busy and exciting with loads of family events spread around Gibraltar but it’s not only that, with various artists, associations and galleries exhibiting, we now have art exhibitions opening nearly every week.

Ace Art is no exemption and we hosted part II of our Rock & Paper portrait and figurative exhibition featuring 16 different artists, some of which are returning to the Rock after exhibiting with us last year. We showcased the works of returning artists, Shanice Farrugia and Nicole Debono (Malta), Luca Raven (Germany), Diocles (Argentina), Manuel Castillero (Spain), Ale Casanova (Spain), Natalia Tomas Segovia (Spain) and Sara Gomez (Spain).

Our returning artists were accompanied by five new artists: Carmen Lupion from Cadiz. Carmen has been painting and attending art workshops in Madrid, Cadiz and Sevilla for as long as she can remember. She like many of our artist is the recipient of various top prizes in art competitions all over Spain.

Kevin Schott born in 1991 is a contemporary oil painter based in Bochum, Germany. Schott’s paintings show snapshots of life, emotions of freedom, sadness or mystery. Schott told us “As an artist, I have always been driven by the need to use my perception and skills to make something of emotional significance tangible for other people.” Kevin was a great sport and took part in a lot of our marketing campaigns during his 5 day stay in Gibraltar. You might have seen him wearing a funky shirt on GBC the Hub TV show with myself and Karl Ullger as we promoted the exhibition. Kevin was particularly impressed with our culture and how so many religions can live peacefully in such a small busy place. As we know that’s only one of the things that make Gibraltar so special.

Georg Ruppelt from Dresden, Germany, specialises in graphite and charcoal and sent us a brilliant portrait of Dylan Sara. Frederick du Plessis from Aberdeen exhibited two beautiful intimate portraits of his grandfather and brother. Rosa Delgado from Granada is a Fine Arts graduate who is currently completed a Masters in Drawing, Illustrations and Comics recently and received her fantastic 95% pass results the same day she was presenting her pieces in Gibraltar. With an extensive list of awards she has recently been invited to form part of “El Curso de Pintores Pensionados de la Real Academia de Historia y Arte de San Quirce” in Segovia.

As per custom Ace Art always includes local artists in any exhibition we host and Rock & paper II was no exception. Our local artists included Karl Ullger, who presented an extensive collection of portraits. Chris Anne Alcantara has been experimenting with new mediums and exhibited a collection of pastel and pencil drawings and Gail Francis Tiron who has most recently been working on her doodles presented two Klimt inspired figurative pieces.

Ace Art would like to extend our gratitude to the visiting artist. Having them here in Gibraltar always makes the exhibition even more special for us, big thanks to all our guests who attend the opening and have come to see the collection. Extended thanks to The Fine Arts Gallery, Casemates for accommodating us, GBC for all the marketing coverage, Gibraltar Chronicle for the great spreads, The Wine shop for the lovely wines and to Dj Rawly for keeping us entertained with his beats.

Join me next month as I catch up with local artist Karl Ullger at his solo exhibition. Stay tuned! For more information on our artists visit www.aceart.gi

GREAT SIEGE THE SORTIE

In the British Museum there is a sketch of Catalan Bay by William Booth. On the back there is written a note which says, The Sunday before the Sortie. General Boyd asked me my opinion of the enemy works, evidently Boyd valued Booth's judgment in matters concerning the defences of Gibraltar as well depending on him to sort out problems affecting the ecclesiastical authorities on the Rock, 'I told His Excellency.' William replied. 'that they were badly flanked and might be attacked without a gun hearing down on us.' Presumably Boyd then went on to inform the Governor of this circumstance. Eliott ignored him: for 'political' reasons' no doubt. A year later, the political situation having shitted in England. the General even allowed Boyd to lead the artillery barrage against enemy positions from Grand. Battery."'"

As it happens the Governor already had this report from Green. The source of the information was the same in both cases. Lieutenant Booth. The Chief Engineer hardly ever ventured tip to the Northern batteries because of his poor health. So he presented Eliott with one of William's precise sketches showing the enemy's dispositions The Governor himself seldom ventured out. All the month of November he remained closeted in the Convent."' According to Booth, Eliott had ordered him to, 'take views of the country, the Campo area and together with this sketch, to present a report. In essence, Wi!liam's account pointed out that Tessier's battery was a mere 900 yards from Landport. too close to attempt an assault on it, 'according to Vauban's system.'"' Nonetheless the Engineer officer in his report, also drew the Governor's attention to how the enemy's guns were elevated, how there were no firing steps for their riflemen to shoot above the parapets and how there were few guards posted at night The most glaring oversight of all was that their trenches could easily be outflanked. General Alvarez in charge of the enemy's land forces was being careless. A sortie under these circumstances was definitely on. Eliott must have been impressed when this evidence was presented to him, 'for I had the thanks of' the Governor for having done so,' William noted with pride. Later he affirmed that his plans were of such great interest that they, 'were sent home and laid before the King.'""

Upon being taken ill, Booth's enemies dismissed these claims as the rantings of amadman, however, his claim can be proved to be absolutely true. In 1783. shortly alter the end of' the siege, General Eliott commissioned de Poggi, a Corsican lithographer - to portray scenes from the Great Sortie. It took the artist eight years to compete this work. He had to add three extra. plates at the suggestion of the King, who honoured him with his patronage. In 1786, Poggi met up with William and thanked him for la bontequ'il a eue de luicommuniquer des

dessins qu'ilavoil Jail lui meme avantI'epoque de la sortie, des differents points de vuedes Batteries avanceesel des camps Espagno!es."" Booth was not mad as he was made out to beby his detractors, for the King did get to se; the prints by Poggi, some of which he had copied. naturally from this Engineer officers in situ sketches. Drinkwater. still seeking his fortune, relentlessly tried to play down the contribution made by his enemies in his book, mostly by omission rather than by commission. For instance, he totally ignores Booth's contribution to the actual success of Sortie night. yet William apparently played an important pan on that unforgettable occasion, as he stood on Grand Battery above the sally port in charge of the Artificer reserve detachment. Ross in command of the attack force, may have had something to do with his being left behind. As it turned out, he was posted right where Eliott did need him most. Front here, lie was instrumental in directing the fatigued parties and ensuring the success of the mission. Forty artificers had set out accompanied by over one hundred workmen from the Line regiments. the latter, plus seamen and gunners who also went along, did not appear to he making a good job of spiking the enemy artillery. Eliott sent word hack, for the remainder of Booth's artificers to go in as extra work parties and expedite the task. The General happened to be out on the isthmus at the time, much to Ross's chagrin.

The Sortie proved a success. William's assessment of the situation and his recommendation that the circumstances were propitious to attempt this venture were justified. lie must have been so relieved to have had a hand in this memorable achievement and in his excitement even chided the General, in his report next day he wrote, 'it is wrong and contrary to go out of' the garrison with a third of his army, what would have happened if' the enemy had advanced in time'?' I wonder it' Eliott ever saw this comment'? If he did, he chose to ignore it.

The Governor thought a counter attack by the Spanish less likely though, as he had received intelligence from some Walloon deserters the previous day confirming the low morale of the enemy forces facing the Rock. Booth's sketches and observations had merely served to reinforce this belief, although leading his troops in tie Sortie was calculated risk, the odds were stacked in Eliott's favour.

The allied armies of France and Spain were: set back a year in their preparations to capture Gibraltar so effective was this night assault on their trenches and magazines. With the end- of the American War of Independence in sight. the Bourbon allies ran out of time to prepare for their final attack on the Rock's defences. When it did occur, it was prematurely mounted and executed, ending with devastating results for their 'floating batteries' Booth observed from Royal Battery, 'fires burning in the Spanish camp for three days after."'" Since then, they poured an increasing number of men on the flanks of the advance guard, showing they did not intend to he enfiladed again, and that, he concludes, 'I suggest the enemy will be back again.' Indeed they came the following year, which was when Boyd got his chance to repel their attack on Grand Battery.

This tense interval in the Siege over, William went back to his humdrum duties. These now entailed repairing breaches, clearing roads, filling sandbags, preparing timbers,constructing caissons. filling holes, thickening fortifications, raising Me walls at the Lines, the Old Mole, Montague Bastion. Navy Yard and Galley Store at Casemates Square, Princess Caroline's Battery. Willis's. Levant Battery and Europa magazine. Each day proved a hard and busy one. In the evening, he would wend his way on foot to Windmill I fill where he was quartered in a tent. There he would spend many more hours sketching plans and writing notes for the Chief Engineer to inspect early the following morning.

REPRESENTING THE RGP IN VIENNA

A ROYAL GIBRALTAR POLICE OFFICER HAS RECENTLY RETURNED FROM REPRESENTING THE FORCE AT THE ANNUAL YOUNG POLICE OFFICERS’ SEMINAR IN VIENNA, AUSTRIA.

Organised by the Austrian section of the International Police Association, the event is designed to promote networking, share expertise and make officers aware of training opportunities at other police forces.

A total of 39 police officers from forces across the world attended the five-day event, including officers from as far away as Australia and Canada.

Among them was Detective Constable Dave Chambers, 32, who works in the RGP’s Domestic Abuse Team. Describing the experience as “intense,” Dave said the week involved physical training, lectures and demonstrations by several specialised departments. He said: “The networking opportunities are very useful, as it allows you to speak to other officers to see how they deal with common policing issues in their forces. I’m inquite a specialised department, so it was good to compare how our domestic abuse policies work against those in other jurisdictions.

tabletop exercise on a major rockfall / building collapse with numerous casualties

The Office of Civil Contingencies and Gibraltar Fire & Rescue Service (GFRS) jointly organised a tabletop exercise which highlighted the importance of preparing for possible scenarios and multi-agency working.

The exercise tested all emergency services, other responding agencies and the military on a major incident involving a significant rockfall, causing building collapse or structural damage resulting in fatalities and multiple trapped casualties. Operational and Tactical levels of command were exposed to a complex scenario in order to test their own organisational capabilities and multi-agency interoperability skills.

Lee Howell, the Response and Capacity Building Coordinator from the UK’s In ternational Search and Rescue Response (ISAR), provided an overview of ISAR capabilities and operations. As part of the exercise, UK ISAR assisted local re sponders with specialist advice on Urban Search & Rescue.

ISAR has established itself as the premier international search and rescue team, serving as the official UK Government response funded by the Foreign, Com monwealth and Development Office

ATTENTION ON THE UPPERDECK

THE ROYAL NAVY GIBRALTAR SQUADRON (RNGS) WELCOMED FORMER FIRST SEA LORD AND VICE CHIEF OF DEFENCE STAFF, ADMIRAL OF THE FLEET SIR BENJAMIN BATHURST GCB GL, AS PART OF HIS VISIT TO GIBRALTAR.

Admiral of the Fleet Sir Benjamin Bathurst arrived at the RNGS Headquarters at the Old Boathouse in the Naval Base, and was greeted by Commander British Forces, Commodore Guy and Commanding Officer RNGS, Lieutenant Commander (Lt Cdr) Kilby.

Known within the military as a ‘5 star’, Admiral of the Fleet is the highest rank within the Royal Navy and the only other living person to hold the rank is His Majesty the King.

HMS DAGGER hoisted the Union Jack Flag as Admiral of the Fleet Sir Benjamin Bathurst embarked on the Ship, signalling both his rank and him being a former First Sea Lord.

Having met the Crew and received a brief of the Ship’s capabilities and recent operations, the Ship sailed to the Bay of Gibraltar.

At sea, he was given a demonstration of the capabilities of the Cutlass-Class Patrol Ship, which has a top speed of more than 40 knots, as well as being given the opportunity to see the changes in Gibraltar since his previous visits during his career.

On returning alongside, Admiral of the Fleet Sir Benjamin Bathurst joined the rest

of the Squadron and other members of the Royal Navy serving in Gibraltar.

He shared experiences of his own illustrious career as well as taking and asking questions from the audience which spanned all branches of the Royal Navy.

Commanding Officer RNGS said: “It is an honour to host Admiral of the Fleet Sir Benjamin Bathurst, and especially to have to have him afloat at sea again in a Commissioned Royal Navy warship.”

Commodore Guy said: ““It is not very often that we get the opportunity to host an Admiral of the Fleet, and I am really delighted that Admiral of the Fleet Sir Benjamin Bathurst took the time to come and meet some of the Royal Navy members of British Forces Gibraltar. I was proud that the RNGS was able to demonstrate its professionalism and some of our cutting-edge capabilities.”

Admiral of the Fleet Sir Benjamin Bathurst was conducting an informal visit to Gibraltar, to see his son, His Excellency the Governor, Lieutenant General Sir Ben Bathurst, and his family.

Interview with

JAVIER GOMEZ

F & B DIRECTOR MELIÁ HOTELES, MÁLAGA

After working as a top chef in some of the leading restaurants and hotels in Spain, Javier Gómez now heads up a dedicated Food and Beverages team at the Meliá group’s base in Malaga. As Director COP for the Costa del Sol he is dedicated to supplying and supporting all the restaurants across the prestigious hotel chain with their catering needs, ensuring an unforgettable culinary experience for their guests. Here in conversation with José Luis Romanillos, founder of the JLR Club & Agency and contributor to ‘Insight Gibraltar’ magazine.

JLR. Great to speak with you again, Javier, after meeting all those years ago when you were Head Chef at the Parador Hotel, Cádiz. How have you been keeping, my friend?

JG. Very good. A lot has happened since then. A young family, and a great career change professionally. I moved on to Meliá Hotels here in Malaga, and have been here for over 6 years running the food and beverages department. Busy, but loving it. Not cooking so much, but I work together with some of our chefs on planning their dishes and menus. I still love the buzz of being in a busy kitchen.

JLR. How did it all start, Javier?

JG. As a little boy I would spend time in the kitchen with my mother, watching and helping. I loved watching her create delicious meals and seeing the reaction of my family enjoying the tasty food she prepared. At the age of 13 I remember telling my family one day at the table that I had decided to become a chef, and I moved from our home in La Coruña to Santiago de Compostela, to study in a catering college. At the time the profession was not held in high regard and some of my schoolteachers at the time were surprised with my choice. Some commented negatively that I was too young to start a professional training. But I did it, on my own, and the rest is history…

JLR. You must have worked in many interesting places?

JG. Yes. After finishing my studies at IES Compostela, I followed a learning journey that took me to restaurants and hotels all over Spain. And I worked with some great chefs, such as Dani García. Together we opened the amazing Lobito de Mar, in Marbella, working as second head chef. I also headed up the kitchens in the Parador Hotels in La Granja de San Ildefonso and Cadiz, where I first met you.

JLR. Tell me a bit about the Meliá Hotel Group

JG. Meliá is a large national and international hotel chain, founded in 1956 by Gabriel Escarrer. Currently it has over 370 hotels, with a presence in 41 different countries, and has a number of brands, including Meliá Collection, Sol, Inside, Gran Meliá and Paradisus. It sits within the TOP 50 largest hotel groups in the world.

One thing we pride ourselves on, apart from the great locations and facilities, is the quality of our service and attention to the clients. We offer a truly personal service that is second to none. This for me is the bit that brings true work satisfaction.

JLR. With the Christmas period coming up, is this a busy time of the year for you?

JG. Yes, very busy. In fact, after the big summer holiday season, I would say the Christmas festivities are the next busiest. We have a lot of international visitors (especially British) enjoying a festive break in the sun and we need to attend to their requests and seasonal needs.

JLR. Do you have fond childhood memories of Christmas?

JG. I remember so clearly going with my mother to do the Christmas food shopping. Going round the market getting fresh food, and specialities like turrón, marzipan and sugared almonds. She would prepare an amazing Christmas Eve table for our family dinner. I can still smell that roast Turkey as it came out of the oven. The best kind of memory a child can have…

And as for my favourite Christmas food. Easy. For Christmas Eve dinner, lovely whole fish (sea bass, snapper or bream) baked in the oven. Christmas Day has to be ‘cocido’ soup followed by roast suckling pig. Nothing better.

JLR. What about your free time? If you have any.

JG. In my spare time I just love being with my friends and family. A bit of sport or a nice walk in the mountains around Málaga. Good company and good food. I do that for a living, and the same at home. Not negotiable.

JLR. And your plans for the next 5 years?

JG. Just to continue working in what is my real passion. Food and hospitality. And to continue building the great Meliá story. I’m very lucky to have a job which I love and thoroughly enjoy. And so lucky to be living and working here in the Costa del Sol. Living the dream - ‘living la vida loca’.

Jose Luis Romanillos, JRL Club / ©️ 2024

Property ON THE ROCK

GIBRALTAR PROPERTY FACTS

Louis C. Montegriffo

Real estate cannot be lost or stolen, nor can it be carried away. Purchased with common sense, paid for in full, and managed with reasonable care, it is about the safest investment in the world.”

FRANKLIN D. ROOSEVELT

We have used the above (most appropriate) quote in the past, but it just seems so fitting when one considers the Gibraltar Property Market and in particular the last three to four years and against all of the odds.

After a wholly frenzied period of approx. 18 months between Nov 2020 through to May 2022 which saw the average market price for property rise between 50% to 80%, the pace finally slowed down in the last half of 2022. We had anticipated this and regardless, it would have been unsustainable for the growth to continue at a pace of approx. 30% per annum.

Factors such as the war in Ukraine, rising inflation and the rise in interest rates quite clearly impacted world markets as was the case with Gibraltar. The question for 2023 was to what degree would all the above affect our position and how would prices be affected. We forecasted a mixed bag and a realignment of the market for 2023 and to a large degree we were correct in our estimations.

The exceptional 18-month period of growth affected the entire sector in all segments with rates per sqm normalising and reaching levels of up to £11,000/sqm. It was in fact a frenzy (as mentioned) because almost all sectors and were dragged up somewhat falsely (in some cases) due to the demand and we therefore strongly be-

lieved that the 2023 would realign areas where there was a significant overreaching in prices. We also felt that as we entered 2023, that there would be a clearer dividing line between front line sea or marina facing high value residences against second line but still high value properties.

THE REALIGNMENT

2023 was very much a mixed bag, and as expected it produced reduced volumes of sales, we believe in the region of 30-40% down from previous years if not more. But we had prepared for this and to a large degree welcomed a degree of sanity after a period which we all agree was unsustainable.

The year was all about a real settling of the dust and a realignment in the market, which does not necessarily mean a wholesale downturn in value, but a settling of prices, some up and some down –maybe a few more down than up. The positive news was activity continued, maybe at a slower pace, but it continued.

In general terms the “mixed bag” was exactly that, mixed, we saw prices levels that had been reached at the high end, underpinned further but only for the real front line premier high-end properties, one example being a sale that reached £12,375/sqm at Quay 29.

2023 / 2024

Conversely, we noticed other high-end developments such as Midtown, and a large part of the last phases if Ocean Village which had enjoyed the frenzied price hike, simmering down from levels of £10,000/ sqm to as low as £8,500/sqm and below. Other segments and tiers also fell or held slightly, but in general terms the trend was not linear across the market and was guided by real value and ironically based on that famous property saying, “location, location, location”!

To sum up, some went up, some stayed, and some went down, the latter saw an average loss in value of between 5% -12.5% over the period from May 2022 to the end of 2023.

WHAT WILL 2024 HOLD?

I was asked by a property fund recently whether we provide forecasts, I replied with, “we are an estate agent, of course we do, and we have the largest crystal ball of them all” LOL.

Of course, the reality is that forecasting is not something that anyone can do when it comes to property, stocks, crypto or anything else for that matter, too many gardeners telling us what stocks to buy and all that – it just isn’t real and No one really knows.

We do however study trends, we do have experienced and knowledge of the market after 26 years at the forefront in the sector.

In short, our view of 2024 is a little more of 2023, with a little more certainty and possibly a lesser degree of downturn, in that the drop (where there were drops) have settled and we would like to think that this year brings with it a degree of levelling in so far as price expectations.

We do expect that high value prime frontline properties will hold value at the high average of £10,00 to £11,000 / sqm but this will really only apply to a handful of areas, with the rest of the market continuing to find its feet and possibly further trickles down where there is over supply.

We continue to see a huge over-supply in the studio and small one bed segment and simple economics would suggest that, where there is too much supply there is further downward correction, or a stall and we have certainly seen this in 2023.

The long-awaited agreement does have the ability to impact the market at various levels, but we are of the view that any major gains from a deal done, have already been

factored in, and it is more about the certainty that an agreement brings with it than an expectation of another bull market.

LET’S GO FLY A KITE!

It appears that everyone and their grandmother have become developers, to date there are thousands of proposed schemes in the pipeline and that’s not even considering Government Affordable Housing.

I often get asked whether we are overstretching on volumes on proposed developments. The answer to the question at this point is most certainly and particularly where we have reached a point in the market where we have more listings on sale and rent than we have ever seen, mainly on rental stock. Once again this is driven by the studio segment, but in general terms it is applicable across the board. Compound this further by a great many of the proposed projects being primarily studio centric and it could be true to say that, yes, we are overstretching, and we are allowing speculative greed to drive this. It’s a concern.

Recently we have launched One Bayside, a development of 58 unts – large units throughout and with, what are in our view, translates to very attractive prices with an average rate of £6,800/sqm. Low volume, purely owner occupier driven and high spec. We are pleasantly surprised with sales, which as I write are at 75%, but let’s be clear, the price levels are attractive, and we have undercut the market substantially to make it

GIBRALTAR PROPERTY MARKET UPDATE Q2, 2024

The Gibraltar property market has experienced a significant increase in the volume of properties available for sale and rent. There are 170 to 200 units for sale, a notable rise from the under 100 units in previous years. Similarly, rental availability has surged to 70-100 units from just 10 units a year and a half ago. This increase has led to a market slowdown and a slight realignment in property prices.

Property Prices:

General Market: Prices have decreased by 5% to 12%, depending on the market segment.

Prime Properties:

High-value prime properties have maintained their rates at £9,500 to £10,500 per square metre.

Property Yields:

Historically, Gibraltar has seen yields of 4.5% to 5.5% on buy-to-let investments.

Current yields have decreased to between 3.8% and 4.2%.

Buy-to-let investments now face competition from fixed-term deposits, affecting their attractiveness.

Average Price: The average property price in Gibraltar is currently £860,000 to £870,000, a slight decrease from last year.

Market Drivers:

Oversupply: The increase in property volumes, especially studios, has contributed to the price adjustments.

Interest Rates and Inflation: These economic factors have also impacted the market.

Pending Treaty: The anticipation of a new treaty agreement is expected to bring stability and confidence to the market, potentially preventing further price decreases

NEW DEVELOPMENTS:

One Bayside Development: A new, low-density development with 57 units priced at £6,700 per square metre has been successful.

Future Developments: There is concern about high-volume, high-density developments currently under planning, particularly on Devil’s Tower Road, which may exacerbate the oversupply issue.

The Gibraltar property market is experiencing a slowdown, with an increase in property volumes and a slight decrease in prices. The market's stability and future growth are heavily dependent on the upcoming treaty agreement, which is expected to boost confidence and stabilise prices. Investors and buyers should consider the current market conditions, including the impact of new developments and economic factors when making decisions.

We look forward to reviewing the market further over the coming months. This year we are also publishing quarterly podcasts on the property market and hope that you will join us in exploring the way forward. As always, thank you for taking the time to read our update and if you have any questions or comments, we would of course be delighted to hear from you.

HOW NATURAL MATERIALS CAN CREATE WARMTH

Kathleen North

NATURAL MATERIALS HAVE RICH HISTORY AND HAVE BEEN USED TO CRAFT AND FURNISH HOMES THROUGHOUT THE AGES. THEY HELP FOSTER ENVIRONMENTS THAT EXUDE WARMTH AND AUTHENTICITY. THEY ALSO ENHANCE BOTH TRADITIONAL AND CONTEMPORARY SPACES.

As an increasing amount of technology is introduced into our lives and home, many of us desperately search for connection to the outside world. Incorporating natural materials can breathe new life into our spaces and play an important role in forging meaningful connections to the outdoors. In a world of hard, man-made surfaces, natural materials feel attuned to nature and can enhance the way we feel and function.

Exposure to nature has been shown in numerous studies to help reduce stress and improve cognitive performance, and natural materials can help replicate this effect.

Whilst natural materials can be more expensive to purchase compared to synthetic materials, they compensate for this in durability and versatility. They have greater longevity, age beautifully and can also often be repurposed for new uses.

Whilst decorating our homes, we often focus on aesthetics and functionality. However, an often overlooked aspect is the importance of bringing in the natural world.

Natural pieces elevate the look of your home

There is no doubt that natural materials look fantastic. Of course, it all depends on your taste. If your preference is all things shabby chic, you will already know how wood and rattan items give your home a rustic, warm

and homely atmosphere.

They provide a homelier quality than materials such as plastic and metal.

Similarly, ceramics – derived from the earth –offer a natural beauty to a living area. Additionally, exposing the original elements of a natural material – such as the wood grain

– can actually enhance a piece. Whereas, on a synthetic item, this might be seen as some kind of fault.

They improve your overall wellbeing

Numerous studies proved that nature is the antidote to stress. Exposure to nature does not just come solely from walks in the woods although they provide positive benefits.

Bringing nature into your home – whether it is with a terracotta vase or an acacia chopping board decreases your stress levels and improves your cognitive function.

Many people believe that environments that are exposed to wooden elements can have an immediate calming effect on a human being. This is hugely significant in today’s hectic world.

Plants, of course, are incredibly important too. It is widely understood that faux flowers and plants still have the same positive effects as the real thing so include them in your aesthetic.

Ceramics come from the earth; they are manufactured using natural, raw materials such as clay. These can add an earthy flourish to your decor.

Although they can take time to break down into smaller particles, they do eventually. And they do so without releasing toxic gases unlike synthetic materials.

Wood is a renewable resource, meaning that it can be replenished through responsible forestry practices. Using wooden homewares instead of plastic or metal alternatives can help reduce our reliance on non-renewable resources.

Natural materials equate durability:

There is an incredibly good reason why ceramics have been made and used by people for millennia. Strong, durable and heat-resistant, ceramic kitchenware is often the highest quality you can obtain.

Unlike plastic or other synthetic materials, wooden and ceramic homewares can last for years and even decades with proper care and storage.

WOOD

Few materials can rival the versatility, character and visual warmth of wood. With its natural quality, wood creates a sense of softness and a connection to the outdoors. From old and rustic to modern and refined, wood is hard wearing and has an innate ability to elevate any room. It is also incredibly versatile and can be used in a variety of ways, from flooring to wall and ceiling finishes, furniture and decor. Wooden elements can effortlessly complement any design style and bring a sense of grounding tranquility to a space.

WOOL

Wool is a unique and beautiful resource which has been utilised for thousands of years around the world. In addition to its sensory appeal, it has many exceptional qualities including its durability, warmth and breathabili-

ty. Wool can be used, reused and recycled, and is naturally biodegradable, releasing its valuable nutrients back into the soil with no detrimental effects. This enduring and versatile material is also easy to maintain, making wool rugs or blankets a very durable choice.

CLAY

Clay is another naturally occurring, ancient material which is versatile, eco-friendly and timeless. You can find natural clay almost anywhere in the world, making it accessible and inexpensive. Since it is soft and pliable, clay can be easily shaped into any form and used in all areas of the home. In addition to being a popular building material, clay is also widely used in interiors for walls, floors and pottery. From the beautiful rustic earth tones and textures of terracotta, to glazed stoneware

pottery, clay elements bring a strong connection to the natural world into our homes.

LINEN

Linen is a timeless and durable fabric derived from flax plant fibres, which has been cherished for centuries. It fits effortlessly into any home interior and is inherently earth friendly, as flax requires no irrigation and very little chemical treatment throughout its growing life.

Renowned for its natural comfort, subtle texture, and relaxed appeal, linen can be used across the home and is perfect for cushions, throws, bedding and table linen. Linen upholstery on sofas and chairs adds a touch of casual sophistication, whilst linen bedding invites a sense of calm and serenity in bedrooms without feeling too precious. When cared for it can last for decades, and softens with every wash, making linen the perfect addition to a vibrant home.

Natural materials are incredibly strong and durable. With proper care and maintenance, they are able to withstand the rigours of everyday life. The benefit of natural furniture is that it is typically easier to maintain than many synthetic materials.

Whatever natural materials you choose for your home, they will unquestionably bring a warmth and authenticity to your living environment.

FOODIES TOP 5 KITCHEN

Essentials, According to Top Chefs

Whether you're a budding home cook or a seasoned pro, having the right tools in your kitchen can make all the difference. Professional chefs know the value of quality kitchen gadgets, and their recommendations are gold for those looking to elevate their cooking. We've consulted some of the top chefs to bring you the ultimate list of five essential kitchen gadgets that they simply can't live without. These tools not only streamline your process but also help you achieve restaurant-quality dishes at home.

Chef’s Knife: The Heart of the Kitchen

Recommended by: Gordon Ramsay

Every top chef will tell you that a good-quality chef’s knife is the foundation of any kitchen. Gordon Ramsay, a Michelin-starred chef known for his expertise and no-nonsense attitude, says, “A sharp, well-balanced chef’s knife is the single most important tool in any kitchen.” This versatile knife is perfect for chopping, slicing, dicing, and mincing just about anything—whether it’s vegetables, meat, or herbs. Ramsay advises investing in a high-carbon stainless steel knife, which offers longevity and precision.

Pro Tip: Keep your knife sharp with a honing steel or whetstone. A dull knife is more dangerous than a sharp one!

Cast Iron Skillet: The Workhorse of the Kitchen

Recommended by: Samin Nosrat

Samin Nosrat, author of Salt, Fat, Acid, Heat, swears by her cast iron skillet. “It’s incredibly versatile and lasts a lifetime,” she says. Cast iron skillets distribute heat evenly, making them perfect for everything from searing steaks to baking cornbread. Over time, they develop a natural non-stick surface when properly seasoned. What’s more, they can transition seamlessly from stovetop to oven, opening up a world of cooking possibilities.

Pro Tip: Season your skillet regularly to maintain its non-stick properties. Avoid and avoid using soap when cleaning

Microplane Grater: For Finesse and Flavor

Recommended by: Ina Garten

The Microplane grater is small but mighty, and it’s a favorite of Ina Garten, the beloved host of Barefoot Contessa. "It’s perfect for zesting citrus, grating garlic, ginger, and hard cheeses like Parmesan," she says. The Microplane allows you to finely grate ingredients that would otherwise be difficult to manage with a regular box grater. It brings a punch of flavor to your dishes with minimal effort, and its fine blades make sure you're extracting the most zest or cheese possible.

Pro Tip: Use a Microplane to grate nutmeg or chocolate for an extra touch of flavor in both savory and sweet dishes.

Wrapping Up

Digital Thermometer: Perfect Doneness Every Time

Recommended by: Thomas Keller

Thomas Keller, the culinary genius behind The French Laundry, champions the digital thermometer as an essential tool. "Temperature control is everything in cooking, especially with proteins," Keller notes. Overcooking or undercooking can ruin a dish, but with a reliable digital thermometer, you can ensure your steak, poultry, or even fish is cooked to the perfect temperature. It’s also a critical tool for baking, where temperature precision is crucial for recipes like bread and custards.

Pro Tip: Look for an instant-read digital thermometer for quick and accurate results, particularly when grilling or roasting meat

Mandoline Slicer: The Secret to Uniform Slices

Recommended by: Eric Ripert

Eric Ripert, head chef at Le Bernardin, recommends the mandoline slicer for perfectly even slices and julienne cuts. “Precision is key in fine dining, and a mandoline ensures every slice is uniform, whether you're preparing a salad, ratatouille, or gratin,” Ripert explains. The mandoline allows you to quickly and safely slice vegetables, fruits, and even cheeses with adjustable thickness settings, making it a time-saving tool when prepping large quantities of ingredients.

Pro Tip: Always use the safety guard that comes with the mandoline to protect your fingers from the razor-sharp blade.

Equipping your kitchen with these five gadgets will not only make your cooking more efficient but will also help you produce higher-quality dishes. As these top chefs have demonstrated, sometimes it's the simplest tools that make the biggest difference. Whether you're crafting a delicate dessert or preparing a hearty roast, having the right gadgets on hand can turn your kitchen into a professional-level workspace. So, invest in these essentials, and watch your culinary skills soar!

HOME STAGING

Jo Ward

First Impressions

If your property is on the market and you are finding it hard to sell, there is a long-standing trend that has come over to Europe from the USA where it has been popular for over forty years – and that is home staging. In 1972, real estate agent Barb Schwarz coined the term ‘Staging’ to refer to the process of preparing a home for sale, and turned her idea into a brand new industry.

Home staging has become big business in the USA, with companies owning huge warehouses full of hundreds of thousands of items of furniture and accessories and employing teams of full-time designers, assistants, and movers.

First impressions are incredibly important and if you make your home as appealing to as many people as possible and increase the perceived value, you will have a better chance of making a sale.

What is Home Staging?

Basically, it means depersonalising your property by creating a neutral environment that appeals to a broad range of buyers.

Setting the Stage

If you don’t want to employ a home staging company because it may be a costly endeavour, there are things that you can do yourself that doesn’t require spending a lot of money. These are things that we probably do anyway if we are putting our property on the market.

They include getting rid of clutter. Donate unwanted items to a charity shop or store the ones that you really can’t bear to let go of in a garage or storage space. Spring clean the property from top to bottom and try to tackle any repairs that need doing. Don’t forget to make sure your home smells clean and fresh by adding candles, fragrance diffusers or flowers.

The exterior of a home is what your potential buyers will see first. Enhance the exterior by ensuring that everything is well-maintained and visually appealing. Consider landscaping, clearing paths and fixing any minor repairs. A fresh coat of paint can do wonders, both inside and outside.

Professional Home Stagers

Hiring a home stager is not the same as hiring a home decorator. A reputable home stager will understand design principles and should be able to transform your home effectively. The first thing to do is to check whether the home stager you hire has a good track record, is able to produce a portfolio of their work and are recognised as an expert in their field. A good home stager should be able to save you time and money in the long run by helping you avoid costly mistakes, such as over-decorating, under-decorating, or choosing the wrong style. Make sure your home stager provides you with a realistic budget and timeline for the staging process, and ensure that they have access to quality materials and resources.

Different Types of Home Staging

Home staging can be classified into different types based on the property type and the occupancy status of the property:

Occupied Home Staging

In occupied home staging, the stager works with the seller’s existing furniture and décor, allowing them to remain living there during the selling process. The goal is to highlight the property’s best features and downplay any potential drawbacks. Personal items are usually packed away to allow potential buyers to visualise themselves in the space, but can be mixed with accessories and artwork rented from the stager.

an empty property with rented furniture and décor that will hopefully add some ‘life’ to the spaces. This enables potential buyers to visualise the potential of the home and helps them to see how they can utilise the space. If you’ve ever toured an empty home, you will have realised that it doesn’t show itself off to its fullest potential. Many rooms look smaller with no furniture and, conversely, extra-large rooms can feel cavernous.

Virtual Home Staging

Virtual home staging involves digitally adding furniture and decor to generate a highly realistic photo for prospective buyers to view online. This is a cost-effective, quick and convenient method that allows potential buyers to see what the home could look like when furnished. With virtual staging, properties can be presented in various styles to appeal to different buyer demographics, expanding the property’s appeal to a wider audience.

Renting Furniture

If you don’t have a good eye for design, employing a good home-staging company can make all the difference. They will know which pieces of furniture will show off the unique features of each room in your home, highlighting and showcasing the space and architecture off to its best. You may decide to rent furniture to stage your home yourself which has many benefits such as cost savings, convenience, and flexibility.

Thanks to the rise of home makeover and design shows in the media, home staging has become a popular way to show houses that makes it simpler for a buyer to imagine the property as their future home. A wellstaged home can significantly impact its selling potential.

ON TREND, ON A BUDGET

Interior trend: Concrete

A trend that cropped up last year and continued to gain momentum with more and more items coming through with concrete finishes. From tiles to transform your bathroom, to decor items and lighting, this is a really easy trend to adopt into your home. Not only that, but because this look is so simple, it’s perfect to hang any colours / textures around without crowding your home.

Interior trend: Mustard

Another really bang-on-trend that's showing no signs of slowing down. This beautiful, vibrant shade will brighten up any space - and is another really great colour to use in 'pops', through lighting, soft furnishings, or furniture. Yes, it's a strong colour but don't be afraid to pair it with other bold options. As this kitchen shows, a bit of bravery can reap huge rewards.

Interior trend: Red Earth

A shade that's set to be massive this year is terracotta / red earth. A beautiful, organic, bold tone, that will breathe life into any room, you don't have to redecorate to welcome it into your home - there are lots of different ways of adding this shade into any space, through decor. Pots, vases and lamps are cost-effective solutions and also honour the earthenware origins of this look.

DIY BUDGET IDEA

Swap cupboard doors for concrete effect. A really simple way of updating a piece of furniture you no longer love or a kitchen that is looking a little tired. You can buy replacement doors and drawer fronts in different shades/ finishes here on The Rock or in places such as IKEA.

Interior trend: Waves & Circles

Another one that we started to see lots of last year, waved shapes are going to be huge in furniture and accessories in 2022. Add circles, waves and curves to make your home look fluid, comfortable and inviting. If you're a DIY fan then a fabric-covered headboard is easy to make and is the perfect way to both soften a bedroom and create an eye-catching feature.

DIY BUDGET IDEA

One of the easiest ways of bringing colour into your home without redecorating - add some soft furnishings such as cushions, a rug or a throw onto your sofa. You'll get the colour pop you're craving without spending a fortune - and you can always change the cushion covers next time you fall in love with another shade.

LE CREUSET AND KHUBCHANDS, A MATCH MADE IN HEAVEN!

Jo Ward

KHUBCHANDS, A FAMILY BUSINESS AND ONE OF THE LONGEST SERVING RETAIL ESTABLISHMENTS IN GIBRALTAR, CAN TRACE ITS ROOTS BACK TO 1893, SINCE WHEN IT HAS BEEN SERVING LOCALS AND VISITORS LOOKING TO PURCHASE HIGH QUALITY DOMESTIC APPLIANCES, KITCHENWARE AND ELECTRONICS BRANDS.

Le Creuset is one of the world's leading manufacturers of cookware, and Khubchands are proud to be the only authorised Le Creuset retailer in Gibraltar having worked with them for the last six years.

Since 1925, nearly a century ago, Le Creuset has been producing colourful cast iron cookware from their French foundry. It all started with an enamelled Dutch Oven and since then they have been turning out beautiful and functional items for discerning customers.

Although a considered purchase, Le Creuset cookware is a worthwhile investment for those who value high-quality, durable, and versatile cookware that will stand the test of time, and loyal customers come back time and again to buy different items because they know that it performs better than cheaper products. Le Creuset cast iron cookware is heavy, built to last, and they come with a lifetime warranty.

In the run up to Christmas, Khubchands will be adding some new products to their wide rangeof versatile cookware items, including many staples such as spatulas, casserole dishes in a

variety of sizes, grill pans and skillets.The purpose of a grill pan is to recreate the cooking performance of a grill indoors and because cast iron retains heat exceptionally well it will lose less heat when it comes into contact with colder food which means better searing. Using a Le Creuset skillet, will ensure that heat is distributed evenly and seals the food quickly, resulting in whatever you are cooking retaining its juices that will ensure you are able to enjoy some incredible flavours. We all need a pop of colour in our lives and in our homes and every year Le Creuset bring out a new set of colours. The Volcanic Orange, or Flame as it is known outside of France, collection is Le Creuset's signature range and the original colour is still much loved today, but at Khubchands you can choose from fourteen different colours ranging from Cerise, Nectar and Bamboo to Sea Salt, Chambray and Coastal Blue and colour code your cookware, bakeware

and accessories to match your kitchen décor.

Their line of stoneware bakeware features superior performance in the oven or microwave and is ideal for baked goods and roasted dishes. Crafted of dense, enamel-glazed stoneware, the brightly coloured exterior resists scratches and stains and the virtually non-stick interior resists sticking, effortlessly releasing foods and cleans up easily. With a temperature range from -22 C to 400 C, the bakeware easily goes from freezer to oven to table.

Le Creuset stoneware mugs are a generous size, hold their heat well, are easy to wash and they have a great, glossy finish, or how about the salt and pepper mill grinders that combine quality and style featuring long lasting fully adjustable ceramic grinders, so you can opt for fine or coarse, whatever you prefer. Ideal for Christmas gifts!

EMBRACING BIOPHILIC DESIGN

Bringing nature into our homes

What is Biophilic Interior Design?

Biophilic design is rooted in the idea that humans have an innate connection to nature, which positively affects our mental and physical health. By incorporating natural elements such as greenery, sunlight, water features, and organic materials into indoor spaces, biophilic design creates a harmonious balance between the built environment and nature.

In Gibraltar, where outdoor spaces are highly prized and nature is close at hand, this design approach feels particularly fitting. By bringing natural elements indoors, residents can enjoy the beauty of their surroundings all year round, even within the confines of their homes.

Key Elements of Biophilic Design

1. Natural Light: The Mediterranean sun is one of Gibraltar's greatest assets, so maximizing natural light is a key element of biophilic design. Large windows, skylights, and strategically placed mirrors can enhance the flow of sunlight into your home, creating a brighter and more inviting space. Natural light not only improves mood but also helps regulate the body’s circadian rhythms, promoting better sleep and overall well-being.

2. Indoor Plants and Greenery: Integrating live plants is perhaps the most recognizable aspect of biophilic design. Indoor plants like ferns, succulents, and even larger species like the Fiddle Leaf Fig can transform a space into a lush, green oasis. In Gibraltar’s warm climate, certain Mediterranean plants such as olive trees and lavender can thrive indoors, adding both a natural and cultural touch to your home.

Vertical gardens or "living walls" are another innovative way to incorporate greenery, especially in homes with limited floor space. These walls of living plants not only provide visual beauty but also improve indoor air quality by filtering pollutants.

3. Natural Materials: Incorporating natural materials such as wood, stone, cork, and bamboo into the interior adds warmth and texture to a space. Wood furniture, stone countertops, or even a feature wall clad in natural slate can introduce tactile and organic elements to your home. In Gibraltar, limestone—a material synonymous with the Rock itself— can be used in various ways to bring a sense of place into your interiors.

4. Water Features: Water is a vital element of biophilic design, and the soothing sound of flowing water can have a calming effect. Small indoor fountains, water walls, or even aquariums can be added to your home to evoke a sense of tranquility. The sound of water, particularly in a Mediterranean environment, creates an oasis-like feel that’s perfect for relaxation.

5. Organic Shapes: and Patterns Incorporating shapes and patterns inspired by nature, such as leaves, flowers, and waves, can subtly evoke the feeling of being outdoors. You might consider adding these natural motifs in soft furnishings, wallpapers, or decorative accents. Organic shapes, as opposed to sharp or geometric ones, help create a flow that mirrors the fluidity of nature.

6. Natural Colours: A biophilic colour palette is inspired by the earth, sky, and sea. Shades of green, blue, terracotta, and stone dominate this approach, reflecting the natural beauty surrounding Gibraltar. Earthy tones combined with pops of fresh green or deep ocean blue can create a soothing and cohesive look.

Benefits of Biophilic Design for Well-being

The benefits of biophilic interior design extend far beyond aesthetics. Studies have shown that exposure to natural elements indoors can reduce stress, enhance creativity, and improve cognitive function. It has also been linked to better air quality and an increased sense of calm. In a bustling environment like Gibraltar, where homes are often compact, bringing nature indoors can help create a sanctuary of tranquility.

How to Implement Biophilic Design in Your Gibraltar Home

1. Start Small: If you're new to biophilic design, start with simple changes. Add a few potted plants or change the layout of your furniture to maximize natural light.

2. Use Local Materials: Embrace materials that are native to the region, like limestone or Mediterranean woods, to create a connection between your home and the surrounding landscape.

3. Create a Green Space: Even in smaller apartments, you can create a dedicated "green" space—a nook filled with plants, comfortable seating, and soft lighting for a nature-inspired retreat.

4. Play with Colours: Incorporate natural colours throughout your space to create a cohesive, biophilic environment. Consider repainting a wall in a calming shade of green or blue to instantly refresh your interiors.

Conclusion

Biophilic interior design is more than just a trend—it's a movement towards creating healthier, more connected living spaces. In Gibraltar, where nature is ever-present, this design philosophy feels particularly relevant. By embracing biophilic principles, you can turn your home into a serene haven that mirrors the beauty of the world outside, offering both aesthetic pleasure and a profound sense of well-being.

As Gibraltar continues to grow and modernize, biophilic design serves as a reminder of the importance of staying connected to nature, no matter how urban our environments become.

WHAT

IS YOUR HOME INFLUENCE?

Kathleen North

Even the most creative individuals rarely wake up one day with their perfect new living room design in their head. We all need ideas and images to bounce off or unashamedly steal.

Many people feel most inspired when they are travelling overseas on holiday. It is an ideal time to gather aesthetic ideas as the mind, body and soul are physically removed from work, endless to-do lists and mundane chores. It is considerably easier to reflect whilst watching the ocean rather than completing a shopping run. It is irrelevant whether you are an artist, a professional interior designer or you work outside the creative fields - we all need inspiration.

Although it would be wonderful to travel far and wide to pick up exotic colour inspiration, realistically, we often need to look closer to home to feel inspired and excited.

Here are a few ideas where to find inspiration for your home:

Social Media:

Be it Instagram or Pinterest, these are the influential platforms for visual inspiration. Use your keywords and hashtags to seek out whatever look you are after.

Every trend available is here to view and an unlimited supply of instaworthy images to motivate and inspire you. However, such platforms come with a health warning. Firstly, they are not all real. They are carefully curated images to achieve likes and followers. Secondly, they are very trend-led, so over time they can actually become totally uninspiring. Seeing the same looks repeated over and over again can actually be rather uninspiring. It is fine to have a glance but not to become overly invested in what you see.

If not, you may well adopt the same design influences as everyone else viewing that site.

Hotels:

Now more than ever is the perfect time to visit British hotels. The wonderful thing about visiting British hotels is they are designed for the British climate.

It is understandable to be seduced by hotel decor in Paris or Marrakesh. However, trying to recreate those looks in our homes with dreary weather is never going to work. It makes good design sense to adopt a look that has worked beautifully in a similar situation.

There are a number of online travel sites you can view on hat will offer room images. These can lead you to an inviting decor that resonates with you.

There are numerous country house hotels and chic B&B’s that offer a variety of

colours, looks and ambiance. Inspiration can be found in major hotels as well as small, personal guesthouses.

All types of accommodation can be a great source of inspiration for paint colours, lighting and layout. They are all about creating a certain mood so are a good lesson in how to get the feeling of a space right.

Bars and Restaurants:

We all have a favourite restaurant. The reasons for our preference can vary enormously from sensational food to exemplary service. The decor of a space has a huge impact on the atmosphere and the feeling it creates, whether you consciously notice it or not. The colour scheme will be designed to either stimulate you or relax you. Lighting is crucial. It may be soft and intimate, or contemporary or industrial. The seating can differ from luxurious to charming. The finishes may soften or heighten the acoustics. All these things will impact your overall dining experience and feelings about the space.

So start observing and taking note. What makes you love a restaurant enough to keep returning. This will indicate what you want to copy or avoid in your own home.

Films and Television:

Major production companies spend a fortune on sourcing the right shoot locations to reflect the tone of the film and the characters who live in them.

When we watch programmes or films, we consciously or unconsciously note a considerable amount of details, about the plot but also the surroundings. A friend recently shared the fact that she loved All creatures great and small. The homely rooms, warm colours and subtle lighting proved to be a major inspiration for her home. Equally, the ornate decor of the Bridgerton series has inspired many individuals who are seeking a more sumptuous look for their rooms.

Nature:

If you are struggling to create a colour palette or unsure what colours go together, take a walk outside and discover what stimulates you. Perhaps it is a rugged coastline in winter or the inspiring colours of spring. The glorious colours of Autumn May give you a sense of excitement and anticipation.

The textures and arrangement of patterns in nature are another source of creativity.

If you believe you need symmetry to create a well designed room, take a walk in the forest. This will prove symmetry is not necessary for beauty and balance.

Sartorial choices:

The catwalk effects pretty much everything so whether we like it or not we should take note of the trends parading down it. Look at how collections and outfits are put together, as well as colours, textures and patterns and how they are combined. And if you’re not sure what colours to decorate just look at your own wardrobe. If you look good in blues and greens then you won’t go far wrong putting it on your walls.

It is not merely in print that we gather ideas an d inspiration. Simply walking down the street, we can absorb and admire the colour and style choices of others. It is fascinating how we are influenced by the way others create an outfit or add a jaunty accessory. These colour references can easily be transferred to our homes and particular rooms.

Cultural locations inspire new ideas:

Art galleries can give you new ideas on how to create your artwork. Attending an art exhibit can bring out your artistic side and give you several ideas such as creating your self-portrait, splashing colourful paints on the wall, painting your pots and rocks in the garden, or creating pop art like Andy Warhol’s Campbell’s Soup Cans. All manner of galleries and museums can offer creative ideas about lighting, how to display art we love and a flair for how we can mix traditional styles.

Inspiration that surrounds us:

The places, people and surroundings that excite us creatively are wide ranging. Be it a quaint cobbled path that we walk down daily or piece of street art we find thought provoking, many style influences emerge from what is around us - what we view daily. That is why it is important to absorb what is around us and incorporate it into our homes and how we live. As observers, we have the luxury of cherry picking the elements that will work for our individual style.

What influences our homes is extremely varied and can emerge from a variety of places. Our travel choices, clothes, films - the list is truly endless. The wonderful aspect of creating a look and feel for our homes is that inspiration can be found in the most unexpected areas of our lives.

DÉCOR TRENDS

JoWard

Whether you are moving to a new home or just want to refresh your current décor, here are some of the current trends that may give you inspiration, some perspiration (if tackling the work yourself) but also great satisfaction when it's finished and you can proudly show off the results to admiring guests.

The Rise of Maximalism

After the decadent décor of the 1980s where flock wallpaper, heavy floral furnishings and chintz curtains featuring bold colours graced most living and bedrooms, the 90s welcomed a minimalist design aesthetic characterised by simplicity, neutral colours and clean lines exhibiting a ‘less-is-more’ reaction to the extravagance of the mid-80s.

The good news for those of us who aspired to minimalist interiors but found it difficult to stop bringing in new or precious pieces to fill up the spaces in our rooms, is that Maximalism is back.

Those of you who watched the BBC series Interior Design Masters will know that the winner of the 2024 series was Roisin Quinn, whose unique style unapologetically embraced Maximalism withher daring use of abundance and colour, filling every space with positivity and joy. Roisin’s use of bright floral designs showcased the transformative power of wallpaper.

The key to a successful maximalist design lies in layering, placing different patternswith luxurious textures in a range of harmonious colours that create depth and visual interest.

Don’t dismiss floral wallpaper patterns as outdated and outmoded. The good news is that thanks to state-of-the-art printing techniques you can transform your walls into works of art, with big, bold and dramatic designs. Elevate a room with a stunning mural, a powerful tool used in interior design that can instantly transform your living space from bland to beautiful.

Home as a Sanctuary

However, if Maximalism isn’t for you… rest assured that interior design that reflects your personality and makes your home a unique sanctuary, blending global aesthetics and telling

stories about your travels, is bang on trend. Another hot trend is sustainability, with homeowners increasingly integrating eco-friendly practices into their living spaces, creating homes that embody both sustainability and style.

Sustainable design refers to designing spaces that minimise the impact the manmade environment has on the natural world by using renewable, recyclable, and biodegradable materials such as bamboo, recycled metal and cork whilst achieving a balance between old and new materials

One of the buzz words for 2024 is biophilic design which means creating a sense of harmony between your home and the world outside. One of the easiest ways to introduce biophilic design to your home is through living plants.Add soft furnishings that incorporate plant and floral motifs and use a colour palette inspired by nature, which doesn’t just have to focus on green. Look at your favourite natural environments for inspiration; maybe it’s the sky with tones ranging from blue to pink and grey, or the beach with warm and sandy shades.

Opulence and Indulgence

When it comes to furniture, sofas with enveloping curves and plush upholstery are a popular choice. Go big and make a

statement whether that is with a sumptuous, curvy sofa that invites you to sink into its embrace, or a coffee table with graceful lines that flows effortlessly through your living space. Think velvet and silks, but the big surprise is that corduroy is making a stylish comeback. The timeless classic corduroy can bring a contemporary and upto-date concept to upholstery and decoration that is incredibly versatile but also affordable.

Colour Choices

When it comes to interior design, colour is key. For over two decades Pantone's Colour of the Year has been influencing products across fashion, home furnishings, and interior design. To choose the “Pantone Color of the Year", experts from the Pantone Color Institute conduct a yearly market analysis of new influences, lifestyles, socio-economic conditions and even technological developments.

Back in December last year, Pantone announced that its colour of the year for 2024 was Peach Fuzz, a velvety, gentle peach tone, which they state is a colour that aligns with an overall trend: to nurture ourselves and others.

“In seeking a hue that echoes our innate yearning for closeness and connection, we chose a colour radiant with warmth and modern elegance. A shade that resonates with compassion, offers a tactile embrace, and effortlessly bridges the youthful with the timeless,” says LeatriceEiseman, Executive Director, Pantone Color Institute™

If you’re wondering how to incorporate Peach Fuzz into your interior décor, think of using complementary colours that enhances its warmth and softness, such as shades of ivory, cream, and soft pastels like blush pink and light blue.

Accents and Accessories

Go big in the home! Consider investing in unique, large statement pieces, such as eye-catching artwork or sculptures that will add character to any room. Elevate your space by adding luxurious textiles, statement lighting and mirrors, once only functional, but which now act as captivating wall decorations. Look out for fun and chunky accents like oversized vases, sculptural furniture, and quirky decor pieces that reflect your personality, and don’t forget textural rugs in beautiful jewel tones that will instantly add a touch of luxury and sophistication to your living spaces.

If there is one thing that can elevate your interior design schemes in 2024, it is to forget the ordinary and embrace the extraordinary.

GETTING YOUR HOME WINTER-READY WITH THE RIGHT FURNITURE AND HOMEWARE

AS WINTER APPROACHES, PREPARING YOUR HOME TO BE A COZY RETREAT IS ESSENTIAL. THE RIGHT FURNITURE AND HOMEWARE CAN MAKE ALL THE DIFFERENCE IN CREATING A WARM, INVITING SPACE. HERE ARE A FEW WAYS TO GET YOUR HOME READY FOR THE COLDER MONTHS

1. Layer with Textiles

Textiles are a simple way to add warmth and texture to your home.

• Throws and Blankets: Drape cozy blankets made of wool, fleece, or faux fur over sofas and chairs for added comfort. Opt for seasonal colours like deep reds and greens for a festive touch.

• Rugs: A thick rug adds warmth to bare floors, especially in living rooms and bedrooms. Choose wool or high-pile rugs for extra softness underfoot.

• Cushions: Swap lightweight cushions for th icker fabrics like velvet or wool. Mix different sizes and textures to create a plush, inviting feel.

2.

Cozy Furniture Choices

Choosing the right furniture for winter can boost both style and comfort.

• Sofas and Armchairs: Deep, plush sofas in soft materials like velvet or corduroy provide a luxurious feel. Add slipcovers for extra warmth and texture.

• Ottomans and Poufs: These versatile pieces serve as extra seating, footrests, or even side tables, making them perfect for creat-

ing a cozy corner.

• Wingback or Recliner Chairs: Position these near a fireplace or window for a perfect reading spot. High-backed chairs with padded arms offer excellent warmth and comfort.

3. Warm Winter Bedding

Your bedroom should be a warm retreat in winter.

• Flannel Sheets: Swap out cotton sheets for soft flannel, which holds heat better during cold nights.

• Down Comforters: A down or faux-down comforter adds extra insulation and warmth, turning your bed into a winter haven.

• Quilts and Duvet Covers: Layer quilts or heavy duvets in seasonal fabrics like velvet to enhance comfort and style.

4. Ambient Lighting

With darker days, lighting plays a key role in creating a cozy atmosphere.

• Lamps: Opt for soft, warm-toned lamps with dimmers to adjust the mood. Floor and table lamps can add warmth where overhead lighting feels too harsh.

• Candles and Fairy Lights: Candles create a flickering glow, while fairy lights offer a magical winter vibe, perfect for mantels, bookshelves, or windows.

5. Seasonal Decor

Incorporating winter decor enhances the seasonal feel of your home.

• Winter Greenery: Bring in wreaths or garlands made from pine, eucalyptus, or holly for a natural touch.

• Fireplace Decor: Adorn your mantel with candles, lanterns, or festive figurines to make the fireplace the heart of your living space

6. Heating Solutions

Supplement warmth with heating accessories.

• Electric Blankets: Heated throws or electric blankets are ideal for extra warmth on cold nights.

• Space Heaters: Efficient and stylish space heaters can quickly warm up drafty spots. By layering cozy textiles, choosing warm furniture, adjusting your lighting, and embracing seasonal decor, your home will feel snug and inviting, making it the perfect winter retreat.

BUYER (AND SELLER) BEWARE...

By Nathan Green

if you're buying a new property there are several documents you'll need to be in place for the sale to proceed smoothly and prevent any future problems. arguably one of the most important is the electrical installation condition report.

So what is an Electrical Installation Condition Report (EICR)?

Exactly what it says it is: a report on the condition of the electrical installation in the property. They’re often referred to as an “Electrical Certificate” but be aware that having this “certificate” does not necessarily mean the installation is in a “satisfactory”, or safe, state of repair - you should read it thoroughly and pay attention to any recommendations made in it. There may be some substantial remedial works required to bring the installation up to a satisfactory condition and a seller might not be too quick to point this out to a buyer. You should ask for a copy so you can review it at your leisure - if there is nothing to hide this should be fine.

An EICR is a technical document and they can be quite difficult for the lay person to understand. If you have one and you’re not sure about something; you should ask an independent person to check it for you and they should be able to point out any areas for concern, if

you call in to our trade shop we can cast an eye over it for you.

You should also confirm with GibElec that the person who carried out the inspection and test of the installation is authorised and registered to do so, if they’re not the validity of the EICR will be in question and GibElec may not accept it.

A “satisfactory” EICR will be required when you apply to GibElec to have the power re-connected to your new house. If the seller didn’t provide one it will now become your responsibility to have one done; along with covering the cost of any remedial works required to bring the installation up to a satisfactory state or minimum standard to get your power re-connected. If the installation has been neglected these costs can become quite substantial with a worst case scenario being a full re-wire! so be sure you get an EICR from the seller.

If you’re buying a property to rent out remember that you should have an EICR done at the change of each tenant to ensure the previous tenant hasn’t made any un-authorised or dangerous changes to the installation and again this will be required for the new tenant to be able to have the electricity bill put in to their name.

1. Nuremberg, Germany

The Christkindlesmarkt is one of the oldest and most famous Christmas markets in Europe. It’s held in the historic Hauptmarkt square, and you can find all the usual stalls selling traditional goods, handcrafted ornaments, and delicious treats. A visit here isn’t complete without the Nuremberg bratwurst, some gingerbread and mulled wine! It’s also worth checking the event calendar, as there are performances around the Christmas period.

Other things to see and do:

• See Nuremberg Castle

• Walk through the Old Town (Altstadt)

• Experience the Documentation Center Nazi Party Rally Grounds

• Visit the German National Museum

• Explore Albrecht Durer’s House

Nuremberg Christmas market dates: 29 November - 24 December

Flight time from Malaga airport is 3 hours with Ryanair.

2. Strasbourg, France

Strasbourg is located at the border between France and Germany, and is known as the "Capital of Christmas" having been around since 1570. The market features a big Christmas tree as well as a mix of French and German holiday traditions. The market is centred around the Strasbourg Cathedral, which makes for a great backdrop to your pictures! There’s also no shortage of stalls, as they have over 300 selling handcrafted goods, ornaments and local delicacies, make sure you try the tarte flambée.

Other things to see and do:

• Explore Le Petite France neighbourhood

• Visit Palais Rohan

• See the European Parliament

• Visit Strasbourg Cathedral

• Stroll through Parc de L’Orangerie

Strasbourg Christmas market dates:

1 December - 24 December

There are no direct flights from Malaga airport to Strasbourg, so I suggest getting a 2h40min flight to Zurich and then a 2h30min train to Strasbourg.

Christmas Markets IN EUROPE 5

One of the best things about living in Gibraltar, is having so many beautiful countries and different cultures at our doorstep. One thing that Europeans definitely do better, is Christmas markets. If you still have some annual leave left for the year or want to fit in a weekend trip to a European Christmas Market, here are some of the best.

3. Tallinn, Estonia

If you fancy travelling a little further to Eastern Europe, Tallinn is a picturesque and affordable city that also has Christmas markets on throughout the holidays. The market is held in the historic Town Hall Square (Raekoja Plats) and is surrounded by mediaeval buildings and the iconic Town Hall. You’ll find a Christmas tree and the usual stalls selling homemade Estonian crafts and decorations. It is also likely that you’ll get snow on your visit, which is perfect for the Christmasy feel!

Other things to see and do:

• Wander through Tallinn Old Town

• Visit Toompea Castle

• Take some photos in front of Alexander Nevsky Cathedral

• Visit the Kumu Art Museum

• Cycle to the Telliskivi Creative City

• Visit the Estonian Open Air Museum

Tallin Christmas market dates: 22 November - 22 December

Flight time from Malaga airport is 4 hours with Ryanair.

4. Vienna, Austria

Vienna has a few Christmas markets during the holidays. The most famous is held at the Rathausplatz, just in front of the City Hall. Other notable markets include the ones at Schönbrunn Palace and Spittelberg. Make sure to try the Austrian pastry Sachertorte

BY GIANA SPITERI

whilst you’re here. At the Rathausplatz market, you’ll often find an ice skating rink too.

Other things to see and do:

• See the beauty of Schönbrunn Palace

• Visit St Stephen’s Cathedral

• Have your mind blown at the Sigmund Freud museum

• Attend a performance at the Vienna State Opera

• Visit the museums of your interest at MuseumsQuartier (including Museum of Modern Art)

• Visit Vienna’s most famous market, Naschmarkt

Vienna Christmas market dates: 16 November - 23 December

Flight time from Malaga airport is 3 hours with Ryanair.

5. Copenhagen, Denmark

Copenhagen is full of buzzing markets throughout the city, the biggest (free one) probably being in Nyhaven Harbour. Here you can get everything from flavoured fudge, waffles on a stick, chocolate tools and lots of personalised gifts. They also have the Christian Andersen market that can be found in Nytorv, where each stall is named after one of his fairytales, such as The Ugly Duckling and The Little Match Girl. The most impressive of them all is in Tivoli, which unfortunately is not free (cost for adults is £22 and children under 3 enter for free) but you do get to see some great sculptures and gardens, and it is also the second oldest theme park in Europe.

Other things to see and do:

• Take a stroll along the Nyhavn waterfront district

• See The Little Mermaid Statue

• Visit Rosenborg Castle

• Explore Freetown Christiania

• Discover the National Museum of Denmark

• Sample food at the Torvehallerne food market

Copenhagen Christmas market dates: 15 November - 5 January

Flight time from Malaga airport is 3hr 45 mins with Norweigan.

I hope this article has inspired you to book a trip somewhere for the end of the year!

Popularised in the 50s and 60s when young people began journeying overland to far flung places such as Asia on what was dubbed the ‘hippy trail’, backpacking was a low cost way to travel and consisted of hitchhiking or taking public transport and staying in hostels, Airbnb’s, cheap accommodation or camping whilst living minimally out of a backpack.

Nowadays, the use of technology such as mobile phonesare making travel easier but it could be said that they are destroying everything that was once part of the adventure. Nonetheless, whether you are an enthusiastic hiker or someone who enjoys getting out in the fresh air and communing with nature at first hand, backpacking could be for you.

Going off the beaten track and exploring locations that not many people have access to is part of the attraction. Imagine camping out beneath the stars or watching the sun set from the top of a mountain with no one else in sight.

There are a few things that you should be prepared for before you set off on your trip. Generally speaking a full pack with a weight of around 13 kilos is pretty much ideal, so make sure you get in some test runs before you set off. A loaded backpack should not weigh more than about 20 percent of your body weight.

Backpacking

Remember that if you're heading out in cold weather, you'll need to take warmer, heavier clothing and vice versa.

Backpacking around the world can be a life-changing experience, offering a unique opportunity to explore different cultures, so here are some suggestions for the best backpacking destinations.

SOUTHEAST ASIA:

Because of its tropical climate it’s a yearround destination and the bonus is that you don’t have to carry heavy clothes. Countries like Thailand, Malaysia, Vietnam, Indonesia and Cambodia are especially popular.

CENTRAL AND SOUTH AMERICA:

The Gringo Trail is a popular long-term travel route that roughly follows the Pan-American Highway that runs along the Pacific side of Central and South America. In its entirety it covers Mexico, Belize, Guatemala, Honduras, El Salvador, Nicaragua, Costa Rica and Panama in Central America. Then it picks up in South America with Colombia, Ecuador, Peru, Bolivia, Chile, Argentina and Brazil. This is not a trip for a short holiday, and you should set aside six months to a year to make sure you experience everything.

EASTERN EUROPE:

Closer to home, Europe is the perfect choice for first-time backpackers and Eastern Europe offers a more affordable option than Western Europe. One of the best ways to get a taste of Eastern Europe is by interrailing. Start in Prague, one of the world’s great cities and then take a short ride to Bratislava, the capital city of Slovakia. On to the Hungarian capital of Budapest thentake the train to Krakow in Poland. If you fancy somethinga bit more offthe-beaten track, the Baltic countries are the way to go. Make sure to include Lithuania, Latvia and Estonia in your itinerary. If you want to push yourself to the limits, backpacking can offer anunforgettable travel adventure.

SLOVENIA

Slovenia is such a beautiful place! One of the great things about it is that it isn’t a huge country, meaning that you can cover a lot of ground in a week. Its proximity to Italy, Croatia, Hungary and Austria means that it’s perfect if you want to extend your trip around Europe. You’ll also see these influences in their cuisine too! To travel around Slovenia, you could choose to rent a car or simply base yourself in Ljubljana and explore the nearby places from there. On our trip that is exactly what we did, so here is my itinerary for a perfect 5 days in Slovenia.

Day 1 - Ljubljana

Ljubljana is a fairly small city, so one day is perfect to see everything worth seeing. That being said, Ljubljana has so many great restaurants, so if you’re basing yourself here you’ll have plenty of chances to try out the culinary scene! I always check the Michelin Guide to see what’s good in the area.

MORNING

Start your day by walking up to Ljubljana Castle, which will take you around 20 minutes. Some areas of the castle are free but if you want to visit the viewpoint tower, Puppetry museum or some of the other exhibitions, you will have to pay 12€.

After exploring the castle, walk back down and one street to your right you’ll find Cafe Cokl. Which is said to have ‘the best coffee in Ljubljana’ as they import fair trade coffee from South America. If you sit outside, keep an eye out on the Puppet Theatre building adjacent as you’ll see some puppets come out of the clock tower with music on the hour. If you’re after some hot chocolate instead, then head to Cacao!

AFTERNOON

In the afternoon, I highly suggest taking a Food Tour of Ljubljana with Ljubljana

Jam. You will get to try a variety of Slovenian food and drink and what I really enjoyed about it is that our guide would connect the tastings to different parts of Slovenia. One of our stops was also in a Michelin guide restaurant that was on my list to try, so I was happy this was included!

The food tour cost 85 euros and I think it was worth the cost, as we had around 10 dishes to try (including dessert!) and 5 alcoholic drinks. We got to try more modern ‘tapas’ style dishes as well as traditional Slovenian cuisine such as the carniolan sausage (kranjska klobasa) and a barley stew (ri et). I was really a fan of the variety of liqueurs they produce in Ljubljana and I even brought back a bottle of the blueberry liqueur and also some honey, as Ljubljana has one of the highest number of beekeepers in Europe. It was also a great way to get our bearings around Ljubljana as we walked around the Old Town.

Once you’ve finished up with the food tour, walk to the alternative district of Metelkova. This will take you around 20 minutes from the last point of the food tour. This place is worth seeing for the graffiti and the quirky buildings. I read that they usually host cultural events here in the evenings, but when we went in the afternoon there were just a few skaters hang-

ing around but it was still cool to see!

EVENING

If you’re still after more traditional food, then I recommend Julija or Restaurant Šestica for dinner. One Slovenian dish you need to try is their rolled dumplings. We tried mushroom & ricotta dumplings at Sestica and I also had a bowl of Goulash with homemade Polenta which was delicious. One thing I learnt in Ljubljana is to always book in advance! As some restaurants were fully booked when we tried to walk in for dinner.

If you like your drinks with a view, then head to Neboti nik - Skyscraper for a night cap with a great view of the city. Prices for drinks weren’t too bad here as I paid 6.50€ for a Hugo Spritz. Or for something more cosy, head to Kolibri Cocktail Bar and try one of their signature cocktails.

Day 2 - Lake Bled

Lake Bled is just a one hour drive from Ljubljana. If you haven’t hired a car you can either get there by train or through a tour with GetYourGuide. We did the latter and found it was enough time for what we wanted to see and do.

Firstly, our driver drove us to Bled Castle. Entry to the castle is 17€ and for me the

best part about this was the view we got of the lake and Bled Island. If you're not that interested in the castle, then you can get a great view of the lake from Ojstrica viewpoint (and you won't have to pay).

After this, you could take a ride on a pletna boat or hire a rowing boat to Bled Island. A ride on a pletna boat is 18€ per person, whereas if you hire a rowing boat it's 25€ per hour and that covers up to 4 people. You’ll only need an hour to do the roundtrip from the Island, as there’s not much to see once you’re there.

You also can’t leave Bled without trying the Bled cream cake, a delicious layer of custard, cream and pastry. We had ours as Park Cafe which is home to the original cake.

If you have more time in Bled, you can go summer tobogganing on a sledding track, we didn't have time for this but it looked pretty fun. Although be prepared to queue for 45 mins when it’s busy. Another activity worth doing if you’re staying in Bled more than a day, is visiting the Vintgar Gorge as it’s absolutely beautiful.

Day 3 - Soca Valley

This day will take you to see the beauty of the Soca Valley, but your experience might be dependent on the weather! Soca Valley is located in the North West of Slovenia, and the river flows through the Julian Alps. The River So a, which has a very picturesque emerald green colour. There’s a few guided walking trails you can take here, and you’ll come across viewpoints and waterfalls. It was also

great to see the Alpine towns that surround the river, such as Bovec, Kobarid and Tolmin.

Day 4 - Postojna Cave and Škocjan Caves

Postojna Cave and Škocjan Caves are two of Slovenia's most famous and impressive cave systems. A lot of people often wonder which of the two caves is better, but I think it’s worth visiting both as they’re only a 25 minute drive from each other. If you’d rather just visit one here is a bit more information on each to help you decide:

POSTOJNA CAVE

• 40 minute drive from Ljubljana

• The cave stretches over 24 kilometres, and is known for its stunning formations, including stalactites, stalagmites, and other unique features.

• The most iconic thing about this cave is the train ride you have to take (in the cave) before starting the walking tour.

• You’ll also find a variety of amphibians living here!

ŠKOCJAN CAVES

• 1 hour drive from Ljubljana

• Škocjan Caves is recognized as a UNESCO World Heritage site, for its exceptional natural beauty and biodiversity.

• The caves feature one of the largest underground canyons in the world, with a river flowing through it. In the summer this can also have turquoise waters which look beautiful when contrasted with the darkness of the cave.

Day 5 - Piran

An hour and a half drive from Ljubljana, you’ll find the coastal town of Piran. Piran was built under Venetian influence, and you’ll be able to see that as you wander through the narrow streets. However when you look at it from above, the birds eye view of the town reminded me of Dubrovnik in Croatia.

To start your day here, climb up to visit St George’s Church to get panoramic views of the town and the Adriatic Sea. After this you could explore Tartini Square and stop at a local cafe for breakfast, such as Caffe Teater.

In the afternoon, for 2€ you can walk along the town walls of Piran and you’ll be able to get some great views from above. After this you could take a walk around the Seaside Promenade and visit the Maritime Museum if this is of interest to you.

For lunch, I suggest finding a seafood restaurant as its proximity to the sea means you’re guaranteed to get the freshed catch of the day! One restaurant I recommend is Fritolin Pri Cantini.

As you can see there is a lot you can explore in 5 days in Slovenia, this isn’t an exhaustive list so I’m sure if you’re travelling from far and would prefer to extend your stay, there’s a lot more to explore! If you have any questions on where to stay or want more recommendations for Slovenia, feel free to reach out to me on my social accounts!

MACH E

I recently drove the latest Ford Mustang, called the MACH-E, the E standing for Electric, yes it’s a fully electric Mustang, and the Seventh Generation Mustang. I’m not sure the Mustang Traditionalist will welcome the MK7 into the Mustang family.

When I set off in the car it was 78% charged, with a range of 147 miles (237km), so even when fully charged, only has a realistic range of less than 300km, before a charge is needed.

The MACH-E I drove went from 0-100kph in 5.8 seconds, with the motors producing equivalent to 351ps. It also has All-Wheel-Drive, so with all that power, the tyres remain well planted to the road.

The Ford Mustang first hit the streets way back in 1964, and in one form or another has been in production ever since, and always been classed as a “Muscle Car” .

It has always had a long “Hood” or bonnet as we Europeans like to call it, and is a highly styled Sporty Coupe, and the MACH-E follows this design tradition.

It was always thought the Mustang would sell in relatively low numbers, and predicted to sell around 100,000 per year, but over 400,000 were sold in its first year, and over a million in just over two-years, so roaring success for Ford. The Mustang in early years shared many common Ford parts, which helped keep cost of production lower.

The really famous Mustang was driven by Steve McQueen in Bullitt, and this film really gave the Mustang a boost in sales.

The new all-Electric MACH-E does look good, some great styling lines, and is packed full of technology, but it does come at a cost, and the price in the UK is £66,555, a lot of money for a car that will only do 300km, but many will think they are doing their bit for the planet.

One of my friends recently bought a 1933 Rolls Royce 20/25 With a splendid Mulliner Park Ward Body. Back in the days, Rolls Royce just produced the magnificent engines and chassis, and it was up to the customer to decide who put the body on. This 20/50 was bought by someone local a while ago, after it had been in a barn for over 40 years. They got it back to the village, on the back of a truck. Put fresh oil and petrol in it, did a few checks, and it fired up first time, after four decades, in a 91 year old car, now, that’s amazing.

You will definitely have heard of one of these manufacturers, but unlikely you will be familiar with the other.

I recently tested two newcomers to the market in the UK, and both are available with either a petrol engine, or full electric.

The first I drove had the familiar Fiat badge on it, and the model I drove was the new 600 Hybrid, powered by a 1.2- litre 3-cylinder petrol engine coupled to a battery/ electric motors, and produces 100ho, although the model higher up the range does offer 136hp, but not sure it is worth paying the extra money, as the 100hp, had plenty of power.. There is only a 6-speed DCT6 automat-

ic gearbox available, with no manual planned. The battery is charged when slowing down, braking or going down hills, and this energy is then used to help the car set off from standstill, to help with

fuel consumption and lower emissions. During the time I had the car I easily achieved over 3.93 litres per 100km (60mpg). I have not had chance yet to test the electric 600.

Fiat 600 is a good looking five-door Hatch, with some nice lines, the front end is ‘different’ and the lights appear to have ‘eye-brows’, I’m not convinced about this, but others who saw it, just loved them.

The

The second car is the Omoda, a car brand that may have bypassed you, a manufacturer based in China, and like many other Chinese car companies they really want your business in UK and Europe. Don’t get confused over the Chinese Omoda, and the Spanish Armada..!!.. they are very different.

Like the Fiat 600 this Omoda is available with either a petrol engine called the 5:or full-electric, the e5. I drove both on the UK press event near Wilmslow, a stone throw from Manchester airport.

The ‘5’ is powered by a 1.6-litre turbo petrol engine, coupled to a twin-clutch 7-speed automatic gearbox, and produces 187bhp. It was an impressive

drive, quiet and refined, but on the roads around Cheshire the fuel consumption wasn’t great. The ‘e5’ was almost fully charged when we set off driving and had a range of 240 miles (386km) so that is pretty good. Both the petrol and electric are full of standard equipment, and also full of good, easy to use technology. Prices in the UK start at £25,735 for the petrol and £33,055 for the EV.

Having been in both men`s football and now in women`s football, the differences are multifaceted, involving not only the playing style and physical demands but also the management and support systems in place for athletes. Here’s my exploration of these aspects:

BUT DIFFERENT

Playing Style Differences

Women's Football:

• Focuses on precision, technique, and tactical depth. This style often emphasizes strategic play and teamwork.

• Offers a platform for players to express emotions and feelings, fostering a supportive environment.

Men's Football:

• Celebrated for its physicality, athleticism, and unpredictability. The emphasis is often on speed, strength, and individual brilliance.

• Traditionally has less space for emotional expression due to societal norms around masculinity..

Management of Teams

Women's Teams:

• Often require specialized support to address female-specific health issues, like menstrual cycles, which affect performance and training..

• There's a need for more comprehensive sports science research focused on female athletes to inform training and health management.

Men's Teams:

• Generally, have more established support structures and research backing, owing to a longer history of investment and focus.

Health and Well-being

Menstrual Health:

• The impact of menstrual cycles on female athletes is significant but under-discussed. Issues like cramps, fatigue, and mood swings can affect performance.

• Athletes may use painkillers or contraceptives to manage symptoms, but these come with potential side effects..

• Increased risk of injuries, such as ACL tears, during menstruation due to hormonal changes affecting joint elasticity.

Addressing the Taboo

• There is a media taboo around discussing periods, leading to a lack of guidance for non-professional players.

• Sports science is predominantly focused on the male body, highlighting a need for more research and open discussion around female-specific health issues..

Moving Forward

• To better support female footballers, there needs to be a shift in both the cultural perception of women’s sports and the scientific research agenda to address these health concerns adequately.

• Encouraging open discussions and developing resources for athletes at all levels can help reduce the stigma and improve overall athlete well-being.

By addressing these issues, women's football can continue to grow and provide a more inclusive and supportive environment for its players.

Gibraltar Radio Hams at the Europa Point Lighthouse, again.

The Gibraltar Amateur Radio Society (G.A.R.S) spent the weekend of the 17th - 18th last August putting Gibraltar on the map. GARS members were kept busy during the weekend contacting fellow amateurs from all over the world. The venue, Harding’s Battery Lookout kindly ceded by GONHS for the event, provides an ideal location next the Lighthouse to set up small antennas and equipment for the event. G.A.R.S has participated in the Lighthouse event every year for over 40 years.

This worldwide event attracts over 95 participating countries and territories, and was originally conceived as a way of increasing public awareness of Lighthouses and Lightships. Many Lighthouses are open to the public on this weekend but unfortunately our Europa Point Lighthouse is now fully automated and run from the UK without local human intervention.

GARS uses a special callsign for the event, ZB2LGT; ‘ZB2’ the being international demarcation for Gibraltar, and ‘LGT’ for the Lighthouse indication. All amateur bands and modes of trans-

mission are available for the weekend, this last weekend digital and voice modes were predominant. Contact was made with about 1000 stations. Successful contact numbers were somewhat down from other years as ionospheric conditions were not ideal with solar storms disrupting propagation conditions, especially on the Sunday.

Contacts as far apart as Japan, Australia, USA, Argentina and most of Europe were made for an entertaining weekend for local radio hams and visiting radio hams like Peter and Andy who were with the team most weekend.

The Gibraltar Amateur Radio Society promotes and encourages interested radio enthusiasts to take up this fascinating and accessible hobby. The Society meets every Wednesday at their headquarters at Coaling Island from 8:30pm, all are welcome. Come and see what Ham Radio is about.

MANTRA AND UNDERHILL PAY TRIBUTE TO

Duncan Victor

Just a few weekends ago, a gig was hosted at O'Reilly's featuring local bands Mantra and Underhill. It was a significant gig, especially given the fact that it was Mantra's first one since the passing of their guitarist Duncan Victor who passed away in June.

Underhill took the stage first, and from the opening chords, it was clear why they have been making waves in the local music scene for a number of years now. Their sound—a blend of punk and topping hits with a twist are great. I have always been a fan as to how fresh they always sound and of course you can't help but sing along, especially when it comes to such classics as Stacy's Mom, Heaven Is A Place on Earth and others. The band kicked off with an atmospheric rendition of the always amazing Basket Case by Green Day. That set the tone for their set, characterised by soaring guitar riffs, hypnotic rhythms, and a powerful vocal performance. Lead singer Karen Fernandez captivated the audience, effortlessly switching between ethereal melodies and raw, impassioned screams that felt like a cathartic release. Their set was dynamic and included a number of high-energy anthems. The crowd particularly responds well to their numbers. By the end of their set, it was clear that Underhill had left an indelible mark, leaving the audience buzzing with anticipation for what was to come.

Next up was Mantra, a band known for their awesome sound and commanding stage presence. It was a surreal feeling to see them step onto the stage and not see Duncan at the forefront gearing up to do what he did best. From the moment they stepped on to perform their opening track ‘In The Air Tonight’ by Phil Collins, it was clear they were

here to turn things up a notch. Mantra’s performance was tight and explosive, filled with crunchy guitar riffs, thundering drums, and raspy, soulful vocals from frontman Jesse Sampere. Their set was a masterclass in raw energy, each song more intense than the last. Standout moments included their high-octane rendition of My Hero by Foo Fighters in which Mantra were joined on stage by Jaydine Baglietto. One of their originals made an appearance in the shape of Pictures of You. The track is absolute a joy to listen to and sums up what the band are all about to a T which had the crowd applauding in approval. Between songs, the band interacted with the audience, exuding a laid-back charm that only added to their appeal.

Overall, the night was a triumph for local music and even more so a very special tribute to Duncan Victor. The gig was intimate and like Jesse Sampere rightfully said upon getting on the stage that the night was a celebration of Duncan’s life and what better way to celebrate it than with music? Mantra and Underhill both delivered standout performances, leaving the crowd exhilarated and eager for more. For fans of the local scene, this gig was a reminder of just how vibrant and dynamic it can be. If you haven’t seen these bands live yet, you’re missing out on something truly special.

Play is a fundamental part of childhood, serving as a critical element in early childhood development. Playgroups, in particular, offer a unique environment where young children can learn, grow, and thrive

This academic year we’ll be offering a fresh range of activities designed to engage young minds and create a supportive space for parents. With a focus on fun, creativity, and early learning,

These gatherings provide children with opportunities to engage in various forms of play that foster their cognitive, social, emotional, and physical development. Let’s explore the power of play and how playgroups contribute to the holistic growth of young children.

1. COGNITIVE DEVELOPMENT

Playgroups offer a wide array of activities that stimulate cognitive development. Through play, children learn to solve problems, think creatively, and develop critical thinking skills. Activities like building blocks, puzzles, and role-playing games challenge young minds, helping them to understand cause and effect, develop spatial awareness, and improve memory.

For example, when a child builds a tower with blocks, they are not just stacking objects; they are experimenting with balance, gravity, and design. This hands-on learning experience is far more engaging than passive learning, making cognitive concepts easier to grasp and retain.

2. SOCIAL AND EMOTIONAL DEVELOPMENT

Playgroups are a social hub where children interact with peers, learning essential social skills like sharing, cooperation, and empathy. Through group play, children practice communication skills, express their emotions, and learn to navigate social dynamics. These interactions are crucial for developing self-regulation and emotional intelligence.

Playing in a group setting allows children to experience a range of emotions, from the joy of winning a game to the frustration of not getting their way. Such experiences help children learn to manage their emotions, understand others' feelings, and build resilience.

THE POWER OF PLAY : HOW PLAYGROUPS ENHANCE EARLY CHILDHOOD DEVELOPMENT

3. LANGUAGE AND COMMUNICATION SKILLS

Language development is another critical area enhanced by playgroups. Children are constantly communicating—whether they are negotiating roles in a pretend play scenario or explaining the rules of a game. This continuous interaction promotes vocabulary expansion, language comprehension, and conversational skills.

For instance, during imaginative play, a child might pretend to be a teacher, a parent, or a shopkeeper, using language that fits those roles. This not only boosts their language skills but also helps them understand different perspectives, enhancing their overall communication abilities.

4. PHYSICAL DEVELOPMENT

Physical play, such as running, jumping, climbing, and dancing, is integral to playgroups. These activities help children develop fine and gross motor skills, improve coordination, and build strength. Engaging in physical play also encourages healthy habits and supports overall well-being.

Playgroups provide safe spaces where children can explore their physical abilities, whether it's navigating an obstacle course or playing catch. Such activities help children refine their motor skills, learn spatial awareness, and gain confidence in their physical capabilities.

What's On @ PACS

TOTALLY TODDLERS - MONDAYS 9.45AM - 11.45AM

Mid Harbours Family Centre. Come join us for Storytime, craft and play.

BUMPS & BABIES - WEDNESDAYS 9.45AM - 12.00PM

The Living Room Café (Methodist Church). Our regular social catch up for parents to be and babies in a home from home atmosphere. This is a relaxed session where parents can meet up with their young babies to enjoy a cup of tea, make friends and talk about the highs and lows of parenting.

COOKING CLUB – WEDNESDAY & FRIDAY

The Methodist Church. A fun session aimed at toddlers aged from 2.5 upwards giving children the chance to make and try different foods. Booking required.

PLEASE LIKE AND FOLLOW OUR FACEBOOK PAGE FOR REGULAR UPDATES ON ALL OF OUR GROUPS: PACS GIBRALTAR

5. CREATIVITY AND IMAGINATION

Playgroups foster creativity and imagination, allowing children to explore new ideas and concepts. Creative play activities, such as arts and crafts, music, and storytelling, enable children to express themselves in unique ways. These activities help children think outside the box, develop original ideas, and cultivate a love for creative expression.

For example, when children engage in pretend play, they create entire worlds, characters, and narratives, which encourages imaginative thinking and problem-solving. This form of play is not only enjoyable but also essential for cognitive flexibility and innovation.

6. BUILDING CONFIDENCE AND INDEPENDENCE

Playgroups offer children a sense of independence as they navigate activities without constant adult intervention. This independence fosters self-confidence and decision-making skills. When children are given the freedom to explore, make mistakes, and try again, they learn to trust their abilities and develop a sense of self-efficacy.

In a playgroup setting, children are encouraged to take on new challenges, such as trying a new game or leading a group activity. These experiences build confidence, resilience, and the courage to face new situations. In conclusion, the power of play in early childhood cannot be overstated. Playgroups provide a rich environment where children can develop essential skills across multiple domains—cognitive, social, emotional, physical, and creative. By participating in playgroups, children learn to navigate the complexities of their world, laying a strong foundation for future learning and development. As parents, educators, and caregivers, fostering opportunities for play is one of the most impactful ways we can support the growth and well-being of young children.

By valuing play and recognizing its role in early childhood development, we can help children thrive and reach their full potential in a joyful and engaging way.

SONGS & STORIES – THURSDAYS 12.30 - 2PM

The Methodist Church. Come join us for some interactive Story Time Fun! Different themes every week!

DIDDY DISCOVERERS – FRIDAYS 9.45 - 11.45AM

The Methodist Church. Come join us for free play, story time and song time fun!

MONTHLY CRAFT CLUBS

Ages 2.5 upwards. Details will be announced on our Facebook page.

VOLUNTEERS ALWAYS NEEDED!

If reading that inspired any of you, we are always on the lookout for new volunteers. Any help is always well received, and you’ll be working with a great bunch of people. There is never a dull moment! Please contact us through our Facebook Page if you’d like more information! Contact Us for more information!

PHARMACY INSIGHT MEDICAL DIRECTORY

USING THE GHA APPOINTMENT SYSTEM

Same day appointments – Only when necessary:

If you need a same day appointment call 200 52441 between 8:15am and 11:00am

If you need an emergency evening clinic appointment call 200 52441 between 4:00pm and 6:00pm

Advanced Appointments:

Patients who wish to make an advanced appointment or a telephone consultation with their named or preferred GPs may do so for up to 4 weeks in advance by; Calling 200 52441 between 11:00am and 3:00pm

Booking online via Gov.gi:

By using the Gov.gi eServices app

Other Services:

Patients who wish to use the following services,

• Over70’s Driving Medical

• Blood Clinic

• Well person or Sexual Health Clinic

• Smoke Cessation Clinic

May either

a) Call 200 52441 between 11:00am and 3:00pm,

b) Book online via Gov.gi

c) On the Gov.gi eServices app

Other Primary Care services:

Cancel an appointment - please call 200 72355 between 8:15am and 3:00pm or do so online via www.gha.gi

Repeat Prescriptions – please call 200 07909 between 11:00am and 3:00pm or do so online via Gov.gi or in the Gov.gi eServices app

Sick Note - please fill in the required form online via www.gha.gi or Gov.gi

General enquiries - please call 200 72355 between 8:15am and 3:00pm.

For urgent medical advice, patients can call 111 at any time.

WORLD MENTAL HEALTH DAY

GibSams 7th Anniversary 10th October 2024

Following on from the success of guest speakers last year, GibSams were delighted to welcome Ian Russell MBE from The Molly Rose Foundation (https://mollyrosefoundation.org) and Dr Susie Davies from PAPAYA (https://www. papayaparents.com/). The Russell family sadly lost their youngest daughter Molly to suicide and now campaigns for safety online whilst Dr. Davies aims to help families thrive in the digital age.

Over the course of a few days they delivered a wide variety of talks to the whole community as part of this year’s 3rd Schools Mental Health Festival.

To kick start the week, Ian and Susie were the guest speakers at the launch event at the Garrison Library. Nick Borge, a Trustee of GibSams with responsibility for Education, welcomed everyone and Minister Arias-Vasquez opened the event, with Keri Scott, Director of Educationdiscussing the 3rd Schools Mental Health Festival sponsored by GibSams.

On the Wednesday and Thursday, Ian and Susie, along with a host of local speakers,presented at a variety of schoolsincluding lower, middle and senior schoolsas part of this year’s Mental Health Schools’ festival focusing on the theme of Mental Wellbeing and Technology. There were also presen tations and workshops for the teachers so that the presentation Su sie delivered to Year 6 children could be rolled out to other year groups in the coming year.

GibSams celebrates its 7th anniversary this year which coincided with World Mental Health Day on the 10th October. They worked closely with the GHA Mental Health team, Department of Education and other NGOs to shine a light on World

In the evening Ian and Susie gave a presentation to the community discussing the dangers of social media, the benefits of reducing usage of the smart phone and the reasons why delaying the use of smartphones for as long as possible is the best way to prevent future mental health issues including addiction, anxiety, stress and depression. Information presented showed that if we reduced our smart phone usage by 30 minutes a day we would gain over a year and a half back in our lifetime. Simple tips like leaving phones out of the bedroom and not having them around us at mealtimes were mentioned.

GibSams is delighted to offer a variety of initiatives to support the community with Mental Health at Work including its annual Wellbeing at Work Conference and Awards, Wellbeing Leader Training and resources including their Talking Toolkit booklet and their popular lunch and learn sessions.

For more information on how GibSams can support your workplace please get in touch at info@gibsams.gi.

GibSams listening service is available every day from 6pm to 11pm and can be accessed by

Breast Cancer Awareness

OCTOBER 13TH 2024 MARKED BREAST CANCER AWARENESS DAY AND THIS YEAR WE HOPE TO PROMOTE SIGNS, SYMPTOMS AND SCREENING FOR BREAST CANCER.

Statistics

At St. Bernard’s Hospital, Breast cancer was the third most commonly diagnosed cancer among new cancer patients in 2023.

These findings are comparable with the United Kingdom, where the most common cancers include breast ( Cancer Research UK, 2023)

Globally, breast cancer is the most prevalent cancer. Breast cancer is the most common cancer in females in the UK and accounts for 15% of all new UK cancer cases (2016-2018) (Cancer Research UK, 2023)..

Symptoms of breast cancer in women may include:

• A lump, or swelling in your breast, chest or armpit.

• A change in the skin of your breast, such as dimpling (may look like orange peel) or redness (may be harder to see on black or brown skin).

• A change in size or shape of 1 or both breasts.

• Nipple discharge (if you are not pregnant or breastfeeding), which may have blood in it.

• Nipple crust. Crust on the nipple can be a harmless skin condition, like eczema, or is a common problem with breastfeeding. But if skin remedies don't fix the problem, it could be a sign of breast cancer called “Paget’s disease.” This is when cancer cells spread inside the breast and live in the nipple, creating a scab-like red or white crusted surface that can be sore and doesn’t go away.

• A change in the shape or look of your nipple, such as it turning inwards (inverted nipple) or a rash on it (may look like eczema).

• Pain in your breast or armpit which does not go away – breast painthat comes and goes is usually not a symptom of breast cancer.

• A growing vein. "Enlarged veins" is one of the rarer symptoms of breast cancer and is normally included in general "other unusual changes" or "skin changes" categories.

• Skin sores. Breast cancer can sometimes build up to the point that it breaks down the skin of the breast to form an open wound. Infection may cause a bad smell and/or leakage. This is usually accompanied by an obvious hard lump. This is an advanced sign of the disease, meaning it has been present for some time.

Main symptoms of breast cancer in men include:

• a lump or swelling in your chest or armpit

• liquid leaking from your nipples (nipple discharge), which may have blood in it

• changes in the size or shape of either side of your chest

• sores or ulcers on your chest

• a change in the shape or look of your nipple, such as it turning inwards (inverted nipple) or a rash on it (may look like eczema)It's important to check your chest regularly so you know what's normal for you. This makes it easier to notice any changes in the size, look or feel of your chest or nipples.

Please arrange to make an appointment with your GP If you have any of the symptoms mentioned above on +350 20052441.

Family Wellness

Nutrition for children is a key part of this. Exposing them to a kaleidoscope of colourful produce on their plate helps lay the foundation not only for their physical development but for a thriving gut microbiome. It's important to get a variety of red, yellow, green, orange, purple and white fruits and vegetables into their diet. Colourful fruits and vegetables provide the wide range of vitamins, minerals and phytochemicals (natural substances that help protect against disease) their bodies needs to maintain good health and energy levels. Strive to include a serving of protein, healthy fat, and a fruit or vegetable with each meal. Snacks rich in protein and good fats, such as hard-boiled eggs, cheese, nuts, guacamole with chopped carrots, or fruit, will help your child maintain more stable energy levels throughout the day.

The winter months are creeping in and although some of us enjoy keeping cosy and are looking forward to the festivities, lower temperatures increase the chances of getting ill as our immune systems become weaker. Spending more time indoors can also mean viruses spread more easily, increasing our chances of getting sicker during the winter months. Vitamin D plays an essential role in keeping us fit and well but it can be harder to get vitamin D during the winter months, as the body creates it from direct sunlight outdoors. Taking a vitamin D supplement from October to early March helps regulate the amount of calcium in the body, ensuring our bones, teeth and muscles stay healthy. If you feel that you aren’t getting enough naturally, try Ultra Vitamin D 2000 IU Extra Strength Tablets by Vitabiotics available from Holland & Barrett to get your dose of the sunshine vitamin. Holland and Barrett Kids Vitamin D & Calcium 30 Gummies are an easy and tasty way to give your little ones a daily boost of Vitamin D3 plus Calcium.

If you are lacking in energy and have tried making some lifestyle adjustment, such as getting more sleep, quitting alcohol, exercising more and eating energy boosting foods, it could be a sign of something else

WE ALL KNOW THE IMPORTANCE OF KEEPING YOUR FAMILY HEALTHY AND THIS IN TURN CAN HAVE AN INFLUENCE ON THEIR GENERAL HAPPINESS. PRIORITISING THE PHYSICAL AND MENTAL WELL-BEING OF EACH FAMILY MEMBER CAN PLAY A SIGNIFICANT ROLE IN CREATING AN ENVIRONMENT THAT FOSTERS GROWTH AND RESILIENCE, SO IT IS CRUCIAL TO UNDERSTAND THE INTRICATE RELATIONSHIP BETWEEN OUR LIFESTYLE CHOICES AND OVERALL WELLNESS TO ENSURE THAT WE ALL LIVE OUR BEST LIVES.

so it’s a good idea to talk to your GP if you are concerned. If you need a quick energy boost having the BetterYou Pure Energy vitamin B12 spray on hand can give you a helping hand without the need to take a pill. Pop in to Holland & Barrett in Gibraltar to pick one up.

With the temperature dropping, you may notice that your skin is the first thing to bear the brunt of the seasonal weather. Like wearing SPF in the summer, experts say that winter proofing your skin with ‘skinsulation’ products is the best way to armour up and stay fresh against the elements. Available from Holland & Barrett, Weleda’s Skin Food is a silky, ultra-nourishing moisturiser packed with plant extracts and essential oils that helps to create a barrier between your skin and the cold weather. Slather it on chapped hands, apply generously to dehydrated areas or leave it on your skin to absorb overnight.

Sleep deprivation can lead to difficulty thinking clearly, forming memories, learning well and impacting your judgement. Enough sleep can improve your mental function and increase your focused attention as the brain recharges itself and removes toxic waste by-products which accumulate in our brains during the day. If you are finding it difficult to get to sleep, Nelsons Rescue Remedy Night Spray from Holland & Barrett contains Bach flower essences in an easy to use spray that is alcohol-free and suitable for all the family. Just apply two sprays on the tongue before you go to bed for a restful night.

As we get older our efficiency in digesting and absorbing nutrients can diminish. There may be cases where an age-appropriate multivitamin may be recommended to address common nutritional deficiencies in the elderly to support overall health and aid in the maintenance of proper immune function. Probio 50+ from Holland & Barrett is a new combination of probiotics, vitamins, minerals, ginkgo biloba, curcumin & omega 3 fish oil specifically formulated for those over 50 who wish to retain a youthful health & vitality. Probio 50+ supports normal cognitive function, helps reduce tiredness and fatigue and supports normal muscle & heart function.

Healthy ageing is much more than just the absence of disease; it's about fostering the qualities that allow individuals to thrive as they age. This includes eating nutrient-dense foods that are gentle on the digestive system such as oats and other whole grains, stewed fruits and gently cooked vegetables.

Family wellness initiatives at all stages of life are essential for promoting health and happiness within the family unit and by prioritising wellness as a family, you will all hopefully develop lifelong habits that promote overall well-being

ADVISORY INFORMATION:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

THE RISE OF

SSRIs

SSRIs have seen a dramatic rise in prescriptions in recent years, not just for severe cases of depression but also for mild to moderate ones, leaving many wondering why they are being handed out like sweets during Halloween. But what exactly are SSRIs? Why is everyone jumping on the antidepressant bandwagon? And—brace yourself—are they really the miracle we’ve been led to believe? Let’s dig into the science and see what’s going on.

What Are SSRIs? (And Why Are We All Talking About Them?)

SSRIs, or Selective Serotonin Reuptake Inhibitors, are a class of antidepressants designed to influence the brain’s serotonin system. But before we dive into how they work, let's get familiar with serotonin itself.

Serotonin is a neurotransmitter—a chemical messenger responsible for regulating mood, emotions, sleep, and even some physical functions like digestion. It’s often called the "feel-good" chemical because higher levels of serotonin are linked to feelings of happiness and well-being. Normally, after serotonin is released by one neuron, it gets reabsorbed in a process called reuptake. Think of it like sending a message, but snatching it back before anyone has had time to read it.

SSRIs work by blocking this reabsorption of serotonin. By stopping the neurons from taking it back, more serotonin is left floating around in the spaces between your brain cells, allowing it to keep sending those mood-lifting signals. In theory, this should help improve mood and relieve symptoms of depression.

So, Do SSRIs Actually Work?

It seems simple: more serotonin, better mood. But, of course, the brain is never that straightforward. While SSRIs do increase serotonin availability, the question of whether this translates to improved mental health is up for debate. The effectiveness of SSRIs, particularly for mild to moderate depression, has been contested for years.

Here’s where things get murky. The serotonin deficiency theory—the idea that depression is caused by

low serotonin levels—has been a cornerstone of SSRI use for years. However, this theory has been increasingly questioned. A 2022 review in Molecular Psychiatry found no consistent evidence to support the idea that low serotonin is the root cause of depression.

Also, a notable 2018 meta-analysis published in the British Medical Journal examined over 500 clinical trials and found that SSRIs were only "marginally" more effective than placebos. Yep, you read that right—marginally. Some people might experience nearly the same benefits from popping a sugar pill, without the side effects. This raises a lot of eyebrows because the entire premise of SSRIs is built on the idea that less serotonin means a decrease in our overall mood. But, If depression isn’t just about serotonin, why are we still prescribing SSRIs as if they’re the magic fix?

Why the Surge in Prescriptions?

Despite the doubts about how well SSRIs work for everyone, prescriptions continue to soar. Part of this comes down to convenience. It’s far easier (and quicker) for doctors to prescribe a pill than to dive into the complexities of each patient's mental health. And let's be honest, many people are looking for a fast, easy solution to their struggles.

But depression is a complex condition, influenced by genetic, environmental, and psychological factors. In psychology, we call this the biopsychosocial model, and no single pill can address all of those factors. Maybe I am just biased as a trained and registered therapist, but there is no evidence to suggest that SSRI’s work any better than Therapy or activating the brain ‘Chemical Reward Pathway’.

The brain's chemical reward pathway is like its own built-in feel-good system. This pathway involves several regions of the brain, primarily driven by dopamine, a neurotransmitter associated with pleasure, motivation, and reward. When we engage in activities that make us feel good—like exercising, socializing, or achieving goals—dopamine is released, reinforcing the behaviour and making us want to repeat it. Over time, regularly activating this reward pathway can actually help improve mood and resilience, often more effectively than relying on SSRIs. While SSRIs focus on increasing serotonin availability, they don't directly stimulate dopamine. On the other hand, natural rewards like exercise, social interaction, and meaningful experiences tap directly into the brain's reward circuits, promoting long-term mental well-being. This may explain why many people find lifestyle changes—like physical activity or connecting with others— more impactful for improving mood than medication alone.

The Side Effects Nobody Talks About

Even if SSRIs do work for some people, they come with a luxurious list of side effects. Here’s a taste:

• Nausea: Think seasickness, but on land and with zero waves in sight.

• Weight Gain: Don’t be surprised if your jeans start feeling a little snug.

• Decreased Libido: While you might not feel like crying in the shower anymore, your love life might flatline.

• Insomnia or Drowsiness: You could either be up all night or nodding off before dinner—take your pick!

For many, the benefits outweigh the discomfort, especially if it means they can make it through another Monday without a meltdown. But what happens when the medication doesn’t work—or worse, makes you feel emotionally numb? SSRIs are not one-size-fits-all, and for some, the side effects are worse than the depression itself.

boost well-being. Just five minutes a day can do wonders, no lotus position required.

Beyond Pills:

A Holistic Approach to Mental Health

Improving your mental health isn’t just about boosting serotonin. It’s about adopting a holistic approach that addresses the many layers of your well-being. Here are some simple but effective strategies:

• Prioritize Sleep: Sleep is crucial for your mental health. Stick to a routine, aim for 7–9 hours a night, and avoid those late-night social media rabbit holes.

• Socialize: Humans are wired for connection. Whether it’s meeting friends for coffee or just chatting with a neighbor, socializing can give your mood a lift.

• Set Boundaries: Learning to say “no” is a game-changer for mental well-being. Protect your time and energy by turning down extra commitments when you need to.

What Else Can You Do? Boosting Serotonin the Natural Way

The good news? There are ways to boost serotonin levels that don’t involve medication (and the inevitable side effects). Here are a few natural options to consider:

Get Moving: Exercise is nature’s antidepressant. Even just a brisk walk or a yoga session can help release endorphins and boost serotonin. A 2017 study in the American Journal of Psychiatry found that just an hour of exercise a week can significantly lower the risk of depression.

Soak Up the Sun: Sunlight helps your body produce vitamin D, which plays a crucial role in serotonin production. Plus, it’s hard to stay gloomy when you’re soaking up the rays.

Eat Right: Foods rich in tryptophan—an amino acid your body uses to make serotonin—include eggs, cheese, turkey, and nuts. Bonus points for dark chocolate, which can also give serotonin a little nudge.

Get Your Gut in Check: Believe it or not, most of your body’s serotonin is produced in your gut. Fermented foods like yogurt and kimchi, along with probiotics, can help keep your digestive system healthy, which in turn can improve your mood.

Meditate: Mindfulness practices, like meditation, can lower stress and

• Find Joy in the Small Things: It’s not always about the big achievements. Sometimes, it’s the little moments—like enjoying a great cup of coffee or watching the sunset—that can bring the most happiness.

In Conclusion: A Balanced Approach to Mental Health

SSRIs have their place in the world of mental health treatment, and for some, they can truly be lifesaving. But for others, they may not be the cure-all they’re marketed to be. Instead of relying solely on medication, consider a more balanced approach that includes exercise, sunshine, good nutrition, social connection, and a healthy dose of self-care.

The next time life throws you a curveball, take a deep breath and remember sometimes the best remedy isn’t found in a pill bottle. It’s in those moments of joy, the warmth of the sun, and the shared laughter with loved ones. And maybe—just maybe—in a slice of your favourite comfort food. Because, let’s face it, food can be therapy too.

By Jacob Kuyuate - Psychological Well being Practitioner

What is a comfort zone? How do we recognise our comfort zones and how do we move beyond them? Who do we go out with, go for meals with, set the world to rights with? How do we sleep, when do we sleep? What do we eat, when do we eat? Where do we eat? The list is endless. Drawing awareness to your everyday routines tells you exactly what your comfort zones are. And, if you are interested in living your life fully and realising your potential then you need to step out of them. One at a time will do but you need to be honest with yourself and admit that you are settling for half a life .. at best!

Your comfort zones are what hold you back from being your best self. Let’s look first of all at the biggest comfort zone of all time. Your J.O.B. Your Just Over Broke. (Both ‘you’re’ and ‘your’ work here). Most people who hold down jobs are indeed just over broke ….but safe. Comfort zones are not known for being exciting and inspiring places to be but they have a purpose – to keep us safe and unchallenged. How many of you, reading this, welcome Monday morning with a whoop and a cry of joy? Maye one or two but unlikely to be the majority. Those who do are probably entrepreneurs or those who have managed to earn their living following their passion. Not easy and hats off to those who have managed to make it work. I am not knocking having a job … we all know the importance and relief we experience in knowing exactly how much money is going into the bank on exactly which day and the fact that there is always far too much month left at the end of the money is just part of the deal. We no longer live in a society where entrepreneurship and taking risks are encouraged. Until recently, it seemed so, but, as we are now all too aware of, being ‘good’ citizens and not thinking for oneself are what is rewarded in today’s society. And a restricted, organised life is

out of your

As a wise friend said to me many moons ago, "there's only a few feet of difference between a comfort zone and a grave". Ouch! But true.

what that reward is.

So, what can we do? We can still identify our comfort zones and strive to step outside of them in order to create a meaningful life and indeed, a life which will inspire others to do the same. By giving meaning to our own lives, we cannot help but affect others and, as we know, from little acorns, large oak trees do grow!

The first thing you need is motivation. It is important to know that the vast majority of people will seek to avoid pain rather than to seek pleasure. As Tony Robbins was known to say. People are motivated in only two ways – away from pain or towards pleasure. Think about it. Not a comfortable thought but true. We are. We all are!

Example: maybe your comfort zone is based around your eating habits? If so, then be honest and get excited about what you can change. This does not need to be about weight loss but it does need to be about your health and fitness. Be kind to yourself, love yourself and get healthy! Amazing things will follow. We keep on doing things that give us short term satisfaction even though we know they are not good for us. Why? Because they haven’t killed us yet and we know we

can survive them – for now at least. But what if you got really honest with the person looking at you in the mirror and made the decision to put on your big kid’s boots and step out of that comfort zone. Oh sure, those voices in your head will be screaming at you all the reasons not to … but you hold your head up and keep putting one foot in front of the other and you will truly never look back.

Another thing that stops people from stepping out of a comfort zone is that they will move out of alignment with close friends and even family members. This is hard but, if people are not in alignment with you then you need to navigate the territory. It will mean leaving some people behind (for the benefit of both of you) or rearranging the amount of time you spend together. The fact is that when we decide to change and improve ourselves and our lives, there are people we will need to let go of. None of us go through life alone, we are all connected and in all evolving relationships we can swap roles from time to time as we grow and learn together. So, this little mantra can help to keep you on your own path whilst respecting those around you. “Lead me, Follow me, or Move out of the way”. It can sound quite harsh but is actually very respectful – of yourself and anyone else involved. What’s the worst thing that could happen? You could fail?? That’s usually the biggest fear. Then you’d feel silly and humiliated and embarrassed – right? But, you know … so what? You try again and again until you come up trumps with your original goal or another one appears due to your persistence and yay … you did it!

Kate McHardy MA(Hons) PGCE MSPH Spiritual coach, teacher and healer.

Email: katemch@gmail.com

FB: The University of Light Group Tel: +44 7712889534

Married on the Rock

Amy & Peter

married in Gibraltar on 19 September 2024

www.spanishstraydogs.org.uk

Rapunzel, a 9-10-year-old alano cross, arrived at the pound in Feb. 2024. Despite her rough condition and Leishmania diagnosis, she has remained affectionate. After spending time in foster care, where she thrived, Rapunzel returned to the pound in Sep. 2024. Now, there's an urgent need to find her a loving long-term foster or forever home without small children, cats, or small dogs, where she can spend her twilight years in comfort and dignity.

Poor Boo spent three years in a cage in a dog pound where photos weren’t permitted so he had no chance of finding a home. He is 5 years old, very gentle and affectionate. He’s good with all other dogs, walks well on the lead and would be a lovely family dog.

Piticlin, a 1.5-year-old bodeguero, arrived at the pound in May 2024. He's a young, energetic dog with a confident personality, great with people but can be bossy with smaller dogs. Piticlin loves playing with his ball and might suit an experienced owner looking for a characterful pet, potentially with a friendly larger dog companion.

www.spanishstraydogs.org.uk More info: www.ainf.gi

Honey is around 3 years old. She was found abandoned and was taken to the dog pound. She’s very good with other dogs. She is submissive and a little timid, but is slowly rebuilding her confidence following her abandonment. She is looking for a family to give her a new loving home.

ELDERLY CAT CARING FOR YOUR

As with all illnesses/diseases the sooner the condition is diagnosed then the better the prognosis and the more effective any medication will be. Sometimes only the smallest physical or behavioural change can be an indication that some organ is not quite functioning at 100%.

These are the most common symptoms that could indicate that something is not quite right:

• A slight increase in drinking and urination, polyuria/polydipsia

• Weight loss or gain

• Abnormal behaviour, e.g defaecating outside litter box, increased vocalisation

• Decreased vision

• Difficulty eating

Different illnesses can cause several of the symptoms described above, so a visit to the veterinary clinic is essential. It is our job to get you an accurate diagnosis, your pet could be suffering from renal disease, high blood pressure, diabetes , liver failure , etc , thankfully at the clinic we have a complete selection of diagnostic tools to help get your cat diagnosed rapidly and effectively . The sooner treatment is started the better the long term prognosis, we have had cats living well into their 20s thanks to this.

WHAT SHOULD YOU FEED YOUR ELDERLY CAT?

Cats thrive on diets that are high in moisture (canned or fresh), relatively high in meat protein and fat, and balanced in essential minerals and nutrients. Pet food manufacturers and nutritionists rely on the specific research in formulating commercial diets and all brands are quite similar in their nutrient analysis. Cats do not, by nature, thrive on carbohydrates or plant-derived proteins.

Don’t feed your cat generic or house brand because their low price dictates that their ingredients be low quality. Mid or average priced cat foods tend to have better quality ingredients and most brands market top-of-the-line premium formulas that are likely to be a bit better. Those are the brands I suggest.

SHOULD I FEED A DIET FORMULATED ESPECIALLY FOR SENIOR CATS?

Based on research, most "senior diets" have increased amounts of vitamin D and B6, calcium and fiber, with some added antioxidants and omega fatty acids thrown in for good measure.

Older cats do seem to have a reduced ability to digest fat and protein. Studies found that 50% of cats 15-25 years old are underweight. Perhaps that is due to their reduced sense of smell and taste, decreased intestinal absorption, bad teeth or a side effect of one of the common chronic diseases of older cats. Several of these "Senior Diets" have fewer calories than those marketed for midlife. Be careful about using those if your cat is already thin.

If your elderly cat has a tendency to constipation, the extra bran fibre might be helpful. If you believe in the protective power of antioxidants, you should see to it that your pet receive them for its entire life. If your cat needs added fibre because it has diabetes, the added fibre might be helpful, however their senior formula is too high in carbohydrate for that use. Their increased glucosamine might help old cats that have arthritis. But the amount they consume will be less than with many joint supplements.

So, if you plan to offer your cat dry diet, a “Senior Formula” is a good food. But

PET CATS CAN LIVE TO A RIPE OLD AGE, WITH BETTER AWARENESS OF DISEASES AND GOOD USE OF PROPHYLACTIC MEDICATION WE CAN POSSIBLY GET YOUR FELINE TO LIVE THAT BIT LONGER SO THAT YOU CAN ENJOY ITS KNEADING ON YOUR BED SHEETS AND THE MORNING WAKE UP CALL FOR AN EXTENDED PERIOD.

there is not much science to back up the slight formula modifications that have been made.

Another problem with “senior” formulas is their one-size-fits-all caloric content. Many older cats tend to be too chubby until they reach about 12 years of age. After that, many become too thin. Some gain or lose too much weight somewhat earlier or later. Overweight cats need a diet formula that is less caloric while underweight cats need just the opposite.

MY CAT HAS STOPPED EATING, SHOULD I PANIC

The simple answer to this question is yes. Cat’s metabolism is totally different to dogs; they cannot go more than 3 or 4 days without eating, especially if they are obese/overweight at the start.

A cat that does not eat for a few days is prone to developing fatty liver, a potentially fatal disease if not diagnosed early and if not treated aggressively. This is a condition commonly seen in the elderly obese cat that may go off its food for another problem (but can affect cats of any age), but the anorexia then results in the liver developing serious disease.

In summary your elderly feline may require a lot of tender loving care as the years progress, be aware of any small changes in behaviour or feeding habits etc as they may be a warning that not all is well. We are now running a Senior Wellness Plan for our older patients at the Gibraltar Veterinary Clinic. With advances in veterinary care we are able to help the older sick animal but the earlier the diagnosis the more we can do.

1.

5.

7.

1. Scottish Gaelic name for Scotland. (4)

2. _ _ _ _ nder, a poisonous shrub. (4)

3.

_ _ _ _ _ _ _ _ n, the state of being inhibited . (9)

4. Calm and unworried. (9)

6. Type of shoe. (7)

8. B _ _ _ _sera, 'good evening' in Italian. (4)

10. Type of high hairstyle. (4)

11. Type of green mineral. (4)

Email your completed entry along with your name and contact number to jeaninsight@gibtelecom.net.

Entries to be received on / before 24 September.

The winner will be drawn from all correct entries and will receive a £50 voucher to spend at Las Iguanas, Gibraltar.

Entrants must be 18 years or older. ENTER

Take the time to seek serious advice

BMI Group are an established and a leading real estate agency with a strong presence in Gibraltar. Over the past three decades we have successfully played a key role within the local property market and acted as consultants for major residential and commercial developments such as, Atlantic Suites, Kings Wharf, Buena Vista Park Villas, The Sanctuary and The Anchorage to name but a few.

BMI offers sales, lettings, commercial, management and consultancy services to a wide portfolio, including banks, law firms, accountancy firms, gaming, high net worth clients and private clients.