Gala Life January 2023

Gala Life

A local magazine with directory of trades and businesses - 12,000 copies delivered FREE to every home and business in Galashiels, Tweedbank, Melrose, Clovenfords, Darnick, Dingleton, Newstead and Gattonside.

Your Community

All the news from our MPs, Councillors, Clubs, Groups and Churches.

Willie's Wonky Computer

Willie looks at cleaning up your computer, inside and out for the New Year.

Fitness With Alan Clinch

This month Alan looks at why it is so important to eat breakfast.

Recipe

Chocolates left over from Christmas? Mix them up into a Rocky Road and blow the diet!

Sudoku

Our

Diet!

It wouldn't be January without a diet and we look at them all.

Gala Rugby Club

All the latest news, gossip and results from the boys in maroon.

The Gala Garden Sheila looks at the physical and mental benefits of working in the garden.

WELCOME

Welcome to the January edition of Gala Life. 2023 already and I feel very positive. We’ve had so much uncertainty over the last couple of years, it feels like we should now be looking forwards with hope in our hearts.

For you this month we have cinema films, the importance of breakfast in the fitness column and how reading can improve your life. There is always time to read a great book, take up a hobby like sewing and enjoy a wee treat. Willie has come up with a delightful take on Rocky Road this month. Might come in handy to read our piece about diets too - before you indulge too many times. January is a time for new starts and maybe joining a gym could be your resolution this time ?

Whilst the garden sleeps Sheila Drummond looks at the real essence of gardening. Willie has some tips for computer maintenance especially if like me you don’t bother with back ups - don’t tell him!

All that’s left to say, is that we hope you had a lovely Christmas and New Year, Burns Night isn’t far away - so start practising your address to the Great Chieftain o’ the Puddin-Race and pick one up at Taylors Butchers!

Stay safe, keep warm and see you in February.

Our Gala Life Community

Please check with individual groups for the latest information.

Bereavement Support Group (BSG) - Meet every Monday 10am – 12 noon at Quins Restaurant. Get mutual support from people in the same situation. Friendly, understanding and very confidential group.

Borders Recovery Group - Meet Fridays 5-7pm @ Focus Centre. This group is run for and by people with lived experience of recovery. "The opposite of addiction is not sobriety; it's connection" Johann Hari. This group is a safe and welcoming space for anyone who is 16+ to meet for peer support, fun activities and training. For more info contact info@youthwellbeingcoaching.com or 07971757514.

Gala Waterways Group - The Group usually meets at 10.00am until noon on the first Saturday of each month and typically prunes trees, clears undergrowth and removes rubbish along the Gala Water and Mill Lade in Galashiels. For more information contact galawaterways@gmail.com or 07763 850087. www.facebook.com/galawg/

Gala Policies Group - The group holds a litter pick round Gala Policies on the last Saturday of the month from 10 - 12pm. Meet up at entrance to the Policies near Gala swimming pool. Litter pickers and bags provided. Please bring own gloves if possible. We are COVID compliant.

Lindean Carpet Bowling Club - We open for the new season at Lindean Village Hall Wednesdays at 7.30pm. Great fun for all ages, we welcome back members old and new. Don’t worry if you haven’t played the game before, tuition available for beginners. Why not give it a try! For more details phone 01896755316.

Gala Squash and Racketball Club - Monday night 7pm - late: Club Night at Gala Squash Club, turn up and have a hit. £2 for members and £4 for Non-Members. Every Thursday 7pm-8.30pm is Ladies Night at Gala Squash Club - Turn up and have a hit about and a laugh, all ladies welcome. One Acchord Ladies A Cappella Chorus - Ladies, if you want to sing, please come and meet us at Bowden Village Hall, Main Street, Bowden, TD6 0SS. Learn to sing in 4 Part Harmony, no auditions needed. We welcome everyone who wants to join us. Rehearsal times: 3 Wednesdays 7:30-9:30pm and 1 Saturday 2-5pm a month. Phone 07710699619 or visit our website www.oneacchord.co.uk See our advert on page 25 for further details.

The Eildon Singers - We are a mixed voice choir of some 40 members from all over the central Borders. We sing mainly classical works, with some lighter pieces. Our rehearsals are on Wednesday evenings from 7.15 to 9.00 pm in the Corn Exchange, Market Square, Melrose. We'll be starting again on Wednesday 11th January 2023, working on music for a concert in May. New singers are always welcome (no auditions). If you would like more information, please contact our secretary, Margery Inglis, on 01750 21085.

Syrinx Flutes - meet one Monday evening (7pm to 9pm) a month from August to May in the Corn Exchange at Melrose with leader Lis Dooner (07774 813693) lisdooner@btinternet.com Or try elizabethraitt@icloud.com in the first instance. All abilities from approx Grade 3. Why not dust off your underused flute and join our friendly group? It’s such fun playing with others.

Gala Water Singers - we will resume after the Christmas Break on Tuesday 10 January 2023 in Station House, Stow at 7pm, everyone welcome.

Galashiels Clef Club - Our next meeting is Saturday 21st January at 7.30pm in Lucy Sanderson Hall in Tweed Terrace. We offer a friendly welcome to everyone who can play an instrument or sing and they are free to choose any piece of music to entertain their fellow members. The range of music is wide and includes all styles of classical music, along with folksongs and songs from the shows, excursions into jazz, and members' own compositions. Please contact our president, Dorothea

dmghall@hotmail or secretary John jda.wood@virgin.net for more information. Our website is https://clefclub.co.uk for more information.

Pipe Band - The Galashiels Ex-Service Pipe Band, Wednesday nights, 7pm at The Royal British Legion Club, Park Street, Galashiels. Experienced players and beginners most welcome to join. Please contact the secretary, Scott Mitchell on galafirefox@gmail.com

The Galashiels Town Band - Mondays - Gala Beginners Band 5.00 - 5.45pm, Tuesdays - Gala Youth Band 6.00 - 7.00pm, Gala Senior Town Band 7.00 - 8.45pm. These take place at the Galashiels Town Band Hall, 6a Roxburgh Street, Galashiels. Open to experienced, inexperienced and beginners of all ages. Instruments can be supplied, so go give it a try. For more information please contact info@galatownband.org.uk or by calling Nichola Broatch on 07856266230.

Gala Windbags - We are a charitable group affiliated to chest heart and stroke Scotland with meetings every Thursday 1.30 to 3.30pm in Lucy Sanderson Hall Galashiels. Contact details are Hazel Crombie phone 01896 753788.

Gentle Exercise Class for Older Adults - Langlee Community Centre - £3 per class. 10.30-11.15am every Wednesday - contact 07713357450 to book.

Al-Anon Family Groups - Every Wednesday at 7.30pm, Chaplaincy Centre at the Border General Hospital. Access is though the main entrance to the hospital and follow the pink zone on the ground floor till you see the sign for the Chaplaincy Centre. Many people are affected by the excessive drinking of someone close to them. Find understanding, help and support in Al-Anon Family Groups. For further information call 07709948205 or visit www.al-anonuk.org.uk for meetings in Selkirk and Hawick.

Dance Class - Circle Dancing is suitable for almost everyone, dancing in simple step patterns to wonderful music from around the world. No previous experience necessary as each dance is taught by dance leader. New dancers are very welcome to join our small friendly group. We dance every Tuesday 2 -4 pm at Anderson Chambers, Market Street, Galashiels TD1 3AF. £5 per class. A lovely way to stay active and meet new friends. For further information Contact Kate 07523 466657.

Scottish Country Dancing - Old & St Paul's Church Hall Tuesdays 7-9pm. All welcome. Contacts 01896822354 or 01578730591.

Gala Chess Club - meeting every Tuesday evening at the Focus Centre, Galashiels between 7.00pm and 9.00pm. All levels welcome. Facebook - gala chess club.

Scottish Borders Versus Arthritis Support Group - meets online first Saturday of each month from 11am until 12.30pm. With a variety of interesting speakers and coffee and catch-up sessions, anyone who is living with arthritis or has an interest is very welcome. For more information, please, email info@scottishbordersversusarthritis.org

Galashiels Studio Club - The Club is for artists and people who enjoy art. We meet weekly over the winter in Old Gala House, on Thursdays at 7 30 pm for about 2 hours and have a varied programme of talks or demonstrations by professional artists and workshops some led by club members. For more information see our Facebook site or phone 07958 241798. The Club is open to all levels of artists and new members and visitors are welcome. The programme in December is: 1 December: Practical, painting wildlife, by Jan Ferguson, Professional Artist. 8 December : Social evening. Activities will resume on 12 January 2023.

‘Heart for Art’ - Trinity Church Hall, High St, Galashiels every Wednesday afternoon, 1.30pm to 3.30pm. This is a Church of Scotland project which seeks to bring creativity and connection to those living with dementia in Scotland. Come along to our free art classes (with a carer if you wish) where staff of experienced professional artists and volunteers have enhanced dementia

training. For more information look on facebook @CrossReachHeartForArt or email: heartfor.art@crossreach.org.uk

Langlee Badminton Club - Thursdays, 5.15pm-7pm in the main hall at Langlee Community Centre, Marigold Drive, Galashiels, £2 per session. Under-16s must be accompanied by parent/ guardian. We're a friendly group who get together once a week to play badminton, all year round. Beginners welcome, racquets and shuttles provided. Call Kevin Janiak on 07825 269667 for more information.

Eildon Ramblers - If you enjoy walking you’ll enjoy walking with the Eildon Ramblers. We meet weekly on either a Saturday or a Sunday at 10.00am at various locations in the Borders. To see details of upcoming walks visit www.eildonramblers.org.uk or for general information please email eildon.ramblers@gmail.com or phone 07877 159126. Our motto is friendship, fitness, fun and fresh air.

Red Gauntlet Archers - we have restarted the indoor shooting sessions at at Langlee Community Centre on Thursday nights 7.30 - 9.30 pm. Another beginners course will start in January. Red Gauntlet is one of the oldest field archery clubs in Scotland. We currently shoot outdoors in Elibank forest and indoors at Langlee Community Centre. Our current members attend competitions all over Scotland. Field archery can be enjoyed at all levels from a pleasant day out to top level competition. Anyone interested can come along and see what is involved or phone Jim at 01750 20660.

Melrose Historical and Archaeological Association - Our next meeting will be on Tuesday 10th January 2023, at 7:30pm in Marmions @ the Wynd, off Buccleuch Street, Melrose - when our guest speaker, Margaret Fox, will present an illustrated lecture - 'Traquair's Tenants, Cottars and Workers'. All welcome. Free to Members, £4 to visitors.

Ormiston Bridge Club - The club meets each Monday at 6.30pm in Gala Rugby Club from September to April. New members are very welcome. If your bridge is a bit rusty or you are unfamiliar with club play, we can provide some refresher sessions. For more information email ormistonbridgeclub52@gmail.com or visit the Ormiston club website. Hope to see you in September!

Galashiels & District Probus Club - We provide regular meetings for retired and semi-retired professional and business men and women to enjoy the company of like-minded people who appreciate the camaraderie of being part of the Club. We meet fortnightly from September to May on Thursday mornings at the Waverley Castle Hotel, Melrose and after tea or coffee we enjoy a wide variety of interesting talks by guest speakers. We are always open to welcome new members and if you are interested in joining please ask any member or phone 01896 822892 for more information.

Galashiels Inner Wheel Club - The Club ‘s first event of the New Year will be an open Soup and Pud lunch on the 7th of January to celebrate Inner Wheel day- details of venue and times will be advertised soon. Our next monthly meeting will be on the third Tuesday of the month as usual at Cafe Recharge in Island Street at 7pm and will be a talk on the Dental Clinic set up in Liberia. New members are always welcome and either just come along or contact Sheila on 07708732320 for more information.

Galashiels Camera Club - we meet almost every Wednesday at The red Room, Langlee Community centre, Galashiels. If you are interested in photography visit our website www.galacameraclub.co.uk Professionals, Enthusiast and beginners are all welcome.

Borders Family History Society - It wont be long until all the hassle of Christmas has passed and you are thinking about things to do in 2023. Why don't you make a New Year resolution to start that family tree you have been thinking about for some time. Find out what your Grandparents/

Willie’s Wonky Computer Factory

Let’s start the new year off by tidying up your computer.

Dust it Down

Desktop computers cool themselves by sucking in cool air. That means every time you switch on they are hoovering the room! Fans and air vents get clogged with dust which means your computer might overheat and that causes all sorts of problems like random restarts and crashing.

Work out how to take the side panel off your computer. There are screws at the back: each side panel might come off separately, or both sides and the top might come off in one piece.

With the computer switched off, wipe down the air vents and fan blades with a dry cloth. It’s tempting to use a hoover, but beware that the static generated by a vacuum cleaner can damage some computer components, so keep it away from the motherboard and use a can of compressed air.

On a laptop, just make sure the air intakes, usually underneath, and the exhaust outlet, usually on one side towards the back (you will feel the warm air coming out) are clear. It’s worth noting here that with the intake being underneath, leaving a running laptop on the likes of a duvet can cause overheating problems.

Screens are delicate. They have an anti-glare coating which can easily be damaged by chemicals. Whilst there are special screen cleaning products available, I find a warm, slightly damp microfibre cloth usually gets rid of all the fingerprints and coffee splashes. Only ever use a microfibre, anything else can scratch the screen. (Same technique applies to your TV)

Keyboards are best cleaned with a compressed air spray and a light wipe with that damp microfibre. Don't get the keyboard wet!

Check for Windows updates

Windows Update should be set for “set it and forget it”. However it’s good to run a manual check occasionally. The Windows Update also offers updates for certain installed apps and there are often useful Optional Updates like

drivers. Out of date computers are the most vulnerable to virus and malware.

Backup your files

Hard drives fail all the time, particularly the older mechanical ones, so you should be backing up all your important stuff to external SSD. It’s best to have an automatic backup that runs periodically, so if it’s not running, set that up now.

If you already have an automatic backup, verify it is actually working by looking in the backup folders and check that the files will open and match those on your computer.

Remove any old unused apps

Some apps run in the background and use quite a lot of resources. If not used daily, stop them running at start-up, and if not used at all, just un-install them.

Check your anti-virus is running and up-to-date

Check your a/v is actually running. Free ones are usually happy to run in the background, however if you have a paid subscription that has expired, it will then only run a check on demand and not run in the background. Now check the last time the definitions were updated. Most anti-virus programs update every day or so. If there’s an option to check manually run that to make sure, and also check automatic updates are enabled.

Change your passwords

To keep your accounts safe you should periodically change your passwords. Only use ‘strong’ passwords ie a mix of letters, numbers, capitals and the odd symbol. Make sure you do not to use the same password on multiple sites. If you need help to remember passwords, have a look at a Password Manager. There are free ones available, or at least very cheap.

Start Saving

If your computer is over 3 years old, expect to have to upgrade or replace it in the next year or two. It will eventually break down and inevitably feel slower and slower as it gets left behind. Start saving now to avoid getting caught out.

Happy New Year

Great grandparents did during those terrible World Wars of the early 20th century. Was an ancestor a well known musician/artist/politician? Did they leave for warmer climes? Where did they live? Where were they married? Almost every family has an interesting story. Contact our researchers for advice or information on how to start your story. Email info@bordersfhs.org.uk or research@bordersfhs.org.uk Alternatively leave a message on 01896 750387 and we will get back to you as soon as possible.

The Three Brethren u3a, Galashiels - Our January meeting is on Monday 16th January, 2pm at Galashiels Rugby Club, Netherdale. The Speaker will be Hamish Reid, who will talk about Sir Walter Scott and Abbotsford House. All members and prospective members welcome, entry £2, refreshments served. Details at www.u3asites.org.uk/three-brethren or phone 01896 823493.

Rolling Hills Folk - Friday January 20th. A friendly welcome awaits singers and musicians and of course an occasional poet or racconteur. Doors open 7.30 for 8 pm start. BYOB. All ages welcome. Collection and raffle Venue: Smith Memorial Hall, Abbotsford Road, Darnick, TD6 9AH (with disabled access). Phone 07986 644661 for more information. Rolling Hills Folk will continue to run on the third Friday of the month until further notice. Find us on Facebook and at our website www.rollinghillsfolkclub.org.uk

Reiver Petanque - meets at the playing area near The Waterwheel Tea Room, Philiphaugh, Selkirk, TD7 5LU for regular Club days on Wednesday and Sunday afternoons 1pm-4pm. (2pm start in summer months). At other times the area is open to anyone to play with their own equipment unless notices on Facebook or on the noticeboard at the piste state otherwise. There will be occasional league and other matches between other clubs throughout the year. Please contact Peter on 07895 275669 or Ron on 07986 644661 for more information and come along, learn about the sport from established players and have fun. The area is accessible for wheelchair users and the sport is suitable for all ages.

Borders Philatelic Society - we welcome new members who have an interest in Postal History, Stamps or Postcards at any level from all across the Borders. We are a small friendly club meeting fortnightly on Monday nights, 7.30 until 9pm in the Church Hall, Old Parish & St. Pauls in Scott Crescent Galashiels TD1 3JU. Please contact John Brown on 01721 723759 or Email him at tweedavenue@gmail.com for further information, or just turn up to meet like minded souls! The 2023 dates are:- February 6 & 20, March 6 & 20, April 3.

The Great Tapestry of Scotland Afternoon Tea - Available on the last Sunday of the month. Treat yourself or someone you care for with The Great Tapestry of Scotland’s Afternoon Tea in Stitchers Café. Enjoy a range of specialty teas, a selection of sandwiches, savoury bites and sweet treats with a Tapestry mocktail. Booking required, please see www.greattapestryofscotland.com or call 01896 809353

John Lamont MP

The festive period is a time for family and loved ones. I hope you had a very merry Christmas this year.

But please don’t forget to spare a thought for those on the frontline who didn’t get that opportunity.

Every year at this time, I try to stop and remember all those brave Armed Forces personnel serving abroad and, closer to home, all the emergency service and key workers who sacrificed their own festive breaks to keep us safe. They deserve our utmost thanks and gratitude for all they do.

FITNESS

with Alan Clinch

Why Is It Important To Eat In The Morning?

Last month I wrote about the importance of trying to maintain some semblance of ‘normal’ in terms of eating, drinking, and exercise over the holiday period. Now we come to January – habitual time for people to make sketchy resolutions and then forget all about them when work kicks back in with a vengeance…so here’s a suggestion for an easy, healthy and well researched resolution (or if you prefer, a good habit!). Breakfast – yup, that simple. There are plenty of reasons people give for missing that meal: for example ‘don’t have time’, ‘don’t like eating first thing’, ‘can’t be bothered’, or are ‘on a diet’? Let’s have a look at why you should always try to eat breakfast – it’s certainly not going to help skipping it: that’s for sure.

Remember why we eat in the first place – simply put, to provide energy that keeps the body functioning efficiently. Therefore it makes sense that an appropriate breakfast will kick start the process, boost metabolism, help you to use energy more efficiently, and ultimately (in the correct context) help you to lose weight.

If you haven’t been eating breakfast for a while, it’s not a good idea to start with large meals. Try some fruit, or perhaps a couple of slices of toast. This’ll help you to get back into the habit of eating and re-introduce your body to the idea of using food early in the day. After a little while you’ll start to feel the need for a bigger meal. But not a full set!

The process may be made a little easier by eating different things – the same thing every day can become tedious (and might be one of the reasons why you gave up breakfasts in the first place). Any article on healthy eating will stress the importance of variety and ensuring that we get all of the required nutrients, so you could try adding fresh fruit to muesli or porridge, or using yoghurt as an alternative to milk. Avoid the temptation to put sugar or other sweeteners into the mix – an overdose of the wrong type of calories may not help…

The British Heart Foundation have produced a

ranking of popular cereals from best to worst: no surprise really that porridge is top of the list. A 40g serving of oats (not made up) contains: Energy 645kJ / 152kcal, 7.6% of your RI (recommended daily intake) Total fat 3.2g, 5% of your RI Saturated fats 0.5g, 2.6% of your RI Sugars 0.1g, 0.1% of your RI Salt <0.01g, <1% of your RI

This is followed by Muesli (no added sugar), Shredded Wheat, Bran Flakes and Cornflakes.

At the bottom is something which sounds healthy but isn’t – Muesli with added dried fruit and nuts. A 60g serving contains: Energy 1135kJ / 270kcal, 14% of your RI Total Fat 13.3g, 19% of your RI Saturated fats 2.7g, 14% of your RI Sugars 10.8g, 12% of your RI Salt <0.01, < 1% of your RI

Cereal bars may have similar issues. Liquid is important at any time, but especially in the morning when your body may be a little dehydrated – coffee might taste great, but it won’t help here! Fruit juice such as orange or apple is good, and contains a little sugar if it’s fresh or from concentrate. Try and avoid products with the word ‘drink’ in their name – these will frequently be higher in sugar - it’s easy to check.

Finally remember that if you’re in the habit of having breakfast and for some reason miss the meal then your body will be gasping for fuel – this is when we tend to eat the wrong things or snack until an opportunity for a meal comes along. Fruit is easy to eat on the move, and bottles of water easy to come by, so don’t get caught out! Try taking a couple of days to try and establish a ‘breakfast habit’.

If you’re worried about nutrition, your diet or food intake, consult your GP or a registered dietician. Here’s to 2023.

Ingredients 250

Dark chocolate 250 g Milk chocolate Use good chocolate, not cooking chocolate 200 g Butter 150 g Golden syrup 100 g Digestive biscuits broken into small pieces 75 g Mini pink & white marshmallows 75 g Glacé Cherries cut in half 250 g Celebrations chocolates chopped up, plus a few for decoration You can also use Cadbury's Heroes, or Quality Street, but take out the chewy caramels first

Celebrations Rocky Road

Method

• Lightly grease an 8" square tin then line with baking paper.

• Melt the butter, golden syrup, dark and milk chocolate in a pan on a low heat, stirring together as it melts.

• Once fully melted and combined, take the pan off the heat.

• Add the broken up biscuits, chopped cherries, marshmallows and the chopped up Celebrations to a bowl and stir together.

• Pour about two thirds of the chocolate mixture into the bowl of biscuits etc. and stir to fully coat the fillings with chocolate.

• Pour the whole lot into the lined tin, smooth down then add the remaining chocolate mixture to fill in any gaps and smooth it out.

• Add the Celebrations chocolate to the top to decorate, and some sprinkles too if you like.

• Put in the fridge overnight, or for 3-4 hours to set.

• To serve, remove from the tin and cut into squares using a sharp knife.

• The rocky road will keep in an airtight container for 1 - 2 weeks, and up to 3 weeks in the fridge. It is best kept in the fridge.

This year, at this difficult time for many people, I also want to highlight another vital pillar of our local community - small businesses.

Spending money at the businesses on our doorsteps has never been more important because right now, many are struggling to survive.

While we all see the increase in our energy bills at home, businesses in Galashiels and across the Scottish Borders are dealing with higher prices for their businesses too.

It’s extremely tough for small businesses to cope with rising prices themselves, while keeping their own prices low so that local people can all still afford to use their services and purchase their products.

I know times are tough but if you can help small businesses in Gala by spending a little more money locally in the new year, please do so. We need our high street shops and local enterprises of all kinds to survive and thrive.

It’s vital not only for the people who work hard to run those businesses, but for the jobs they provide and the wider local economy that they help support.

At the end of 2022, I ran my own Small Business Awards to try and highlight just some of the brilliant small businesses operating in Gala and across the Scottish Borders.

It was a pleasure to give one award to Wendy of WK Hair Design & Beauty, although other great enterprises such as K17 Valeting and the Italian Job Barber also got lots of nominations. These are just some out of dozens of fantastic small businesses trading locally that do great work and need our support in these difficult economic times. We are very lucky in Gala and across the Scottish Borders to have so many great companies of all kinds.

So please, give local small businesses your support in 2023. They need it now more than ever.

Euan Jardine Councillor - Gala & District, Conservative

Sunday, Monday, happy days. Tuesday, Wednesday, happy days. Thursday, Friday, happy days. Saturday, what a day Rockin' all week for you. Those are the lyrics for the theme song to the popular tv show Happy Days. However, it could now be the lyrics and theme song for Galashiels after the town was named the happiest in Scotland and the second happiest in the UK. What a fantastic achievement for the town and its people. It was also a story that gained national exposure, bringing curiosity to what we are doing here that is different.

I intend to organise some signage for the town which states we are the happiest town in Scotland. What a welcome that would be for any visitor to Galashiels!

As this is my final column of 2022, I wish you happiness for the forthcoming year, and I hope that any goals or aspirations you have come to fruition.

I will hold an advice surgery on Wednesday, 1st February 5-6 pm at Quins Restaurant Galashiels. Don't hesitate to contact me at the details below if you need assistance with any issues. Don't hesitate to contact me at the details below if you need assistance with any issues. EmailEuan.jardine@scotborders.gov.uk

Telephone – 07811977720

Facebook – @VoteEuanJardine Twitter - @VoteJardine

How to play............

Jenny Linehan Councillor - Leaderdale & Melrose, Conservative

I haven’t written for a while but thought I’d start my new year’s resolutions early. Trying to stay positive at this time of the year is not easy for many people who find the long nights and poor daylight knocks them right back. Seasonal Affective Disorder (SAD) is the name given to this winter low feeling.

It’s not just the long nights but the endless social media of perfect people all smiles. This year is going to be harder for many and the pretence that people display on social media is all the harder for people who are feeling low to swallow.

So take a step back this New Year and try and think of those around you, the older neighbour who lives on their own. The family living round the corner desperately trying to make ends meet for the sake of their children. The new comer who is silently struggling with addiction issues. People are intrinsically proud but it does not take much too simply take a few minutes out of your day to check on people.

With statistics of 1 in 20 people suffering from depression and 80% suffering from mental health problems including anxiety and depression, we all have a role to play in helping one another. Your act of kindness and support might save someone’s life.

I want to wish you all a happy and safe New Year. If you or someone you know is struggling, please use the undernoted numbers to get help.

The Samaritans:– 116 123.

Breathing Space:- 0800 83 85 87 Leaderdale & Melrose. Childline:- 0800 1111. Know the Score:- 0800 587 5879.

NHS money worries app:- nhsborders.scot.nhs.uk

Citizens Advice Bureau

The Money Talk Team can help you maximise your income by providing free money and debt advice. Everyone’s situation is unique but experience shows us there are ways to improve people’s finances to help with the increased cost of living. You can find out more in various ways:

• Through the website www.moneytalkteam.org.uk Use our tools and advice links to identify ways to save money, access benefits and grants you may be entitled to; and deal with debt.

• Chat with our virtual assistant. Available 24/7 help to work through issues, signpost you to resources or organise a callback with an adviser. Or contact us, your local bureau to speak to one of our Money Talk Advisers.

Central Borders Citizens Advice Bureau. 111 High Street, Galashiels RD1 1RZ. Call 01896 753889. e-mail: enquiries@centralborders.cab.casonline.org.uk website: www.galashielscab.org.uk Monday – Thursday 10am – 4pm

DIET.DIET. DIET.

A word that infiltrates our minds all through out the first half of the year. It feeds from our festive indulgent regrets, and our future Costa Del Sol sauntering selves, and often paired with the overly ambitious ‘new year-new self’ resolution. However, should we only be associating our diets for weight loss or should we consider our overall health also? Food not only keeps us alive, supports our immune system and help prevent many chronic diseases, it can also have a huge impact on our mood and energy levels. Surely finding a diet that suits our needs, beyond losing weight holds greater results, becoming a long term commitment simply because we feel better and are, dare I say, enjoying it? I’ve listed below two types of diet, science backed healthful diets and subscription diet plans that are used for weight loss.

SCIENCE BACKED HEALTHY DIETS

These diets provide long term health benefits often allowing us to feel more energetic, provide better habits, are often enjoyable and can be less restrictive compared to diet plans: with good weight loss results and better yet, helping prevent lifestyle diseases such as heart disease, type 2 diabetes, stroke and even cancer. The downside to these diets is that they are independent, can be difficult to maintain, be too flexible which can counteract potential weight loss benefits.

MEDITERRANEAN DIET: A very familar yet simple diet, and perhaps has been well enjoyed under the spell of the Med sun holiday. Studies show it to be an excellent diet for preventing heart disease, obesity, strokes, type 2 diabetes and premature

death not forgetting, excellent weight loss results. There are no strict rules with this diet, but plenty of vegetables, fruits, fish, poultry, whole grains, legumes, dairy products, and extra virgin olive oil instead of heavily processed foods, containing high levels of added sugar and refined grains; the usual culprits of ready meals - even low calorie ones, white bread & pasta, soft drinks, crisps etc. Much of the Med diet circulates around homemade food from fresh ingredients. There are plenty of easy and delicious recipes to find online, and with a little planning, you’ll feel like you’re back on that holiday.

PALEO DIET: One of the worlds most popular diets, the Paleo diet is a nutrientdense, low carb diet that is very effective for (almost) immediate weight loss results, and over all health improvement included. It’s a diet that resembles those of our palaeolithic ancestors, although researchers can’t determine exactly what our huntergatherer ancestors ate, but believe their diets consisted of whole foods and lean meat. Paleo requires you to cut out all forms of processed foods containing added sugar, salt and unhealthy fats such as trans fats and

vegetable oils. You can adapt the diet plan to suit your preferences and needs, whether that be a low carb, high animal fat and protein based diet plan, or a higher plant carb and low animal fat based plan. Foods you can enjoy eating are, lean meats, fish, spices, fruits, nuts and seeds, olive oils. It is best to read up and follow a paleo diet plan, all easily available online and in book form with plenty recipes to try.

VEGAN / VEGGIE AND FLEXITARIAN DIETS:

Vegan diets have become incredibly popular for a variety of reasons, from environmental, ethical and health concerns. You can find a huge array of vegan recipes online and in recipe books making it an easy diet to follow and it is flexible depending on your goals. The vegan diet has many health benefits from blood sugar control, weight loss as well as improving heart health. The foods you cut out are, all animal produce and animal bi-produce; meat, fish, all dairy, eggs, and honey. Stick to only plant based carbs and proteins. But be very aware, there are a lot

of highly processed vegan foods available in supermarkets that are very high in trans fats, salt, and added sugars and are not a healthier option, vegan junk food is real! It’s best to cut out all processed foods, and stick to whole foods, plenty fruit and veg, legumes and pulses, tofu, nuts and seeds and cook your own delicious meals. If the vegan diet is just too drastic a change you could opt for the vegetarian diet where you cut out all animal produce of meat and fish and some cheeses, parmesan for example, but continue to eat animal bi-produce such as milk, cheese, eggs and honey and increase plant based whole foods instead. And if this is still too big an adjustment you can become flexitarian This is like being a part time veggie, by eating a majority plant based diet and eating the least processed foods, as well as limiting sugar, whilst maintaining the flexibility to consume meat and fish from time to time, twice a week for example. By making simple changes to your weekly meals, such as making the weekly spag-bol a veggie version instead, you’ll feel the benefits in no time.

SUBSCRIPTION WEIGHT LOSS PLAN DIETS

These are a good option for those who need support and don’t want to feel like they’re on a diet or find it hard to find a healthy balance in their diets. The programs listed below are subscription based and have varying subscription plan costs. However you can follow a book plan diet such as 5:2 Intermittent Diet, Atkins or even the NHS meal plan diet.

WW (AKA WEIGHT

WATCHERS) Is one of the most popular global community diet programmes available. It is a pointsbased system assigning food and drinks a value based on their calorie, fat and fibre content. You’re given a daily point allowance helping you to track your weight loss goal and stay on track. It has been proven that those following this diet lose more weight than those who received standard counselling, and are more likely to maintain their weight loss then on after. It’s also a flexible diet

allowing people to adjust it to meet special diet requirements, such as allergies and intolerances. It can howevertake up to 52 weeks to see significant weight loss results and it’s a paid for subscription service that can be costly depending on your chosen plan and the length of time you choose. It also does require effort to count your points daily, and you may feel pressured to buy WW merchandised products. www.weightwatchers.com

SECOND NATURE is a NHS trusted diet plan, that focuses on behavioural changes around food and dieting to allow a long lasting sustainable weight loss. It offers a one to one coaching service, with qualified and registered dieticians and health advisors. You also join an online community of people who start their diet plans on the same day offering peer support and motivation. It isn’t just about weight loss, it also helps to improve other aspects of your overall health such as improved sleep quality, reducing cravings, and helping to prevent chronic illnesses such as type 2 diabetes, heart diseases etc. The app and website offers its members plenty of recipes to enjoy, and you even get your

own in app recipe book when you sign up. It is a 12 month plan broken into 4 month phases and is priced according to the plan you choose after filling in their online quiz. www.secondnature.io

SLIMMING WORLD: Founded 50 years ago by Margaret Miles-Bramwell, it continues to implement its original model of nonrestrictive healthy eating and a supportive group environment.. It promotes balanced eating with occasional indulgences and doesn’t involve calorie counting or food restrictions, with the intent of encouraging lifelong healthy behaviours. Slimming World promotes a style of eating called Food Optimizing that involves filling up on lean proteins, starches, fruits, and vegetables; adding dairy and whole grain products that are high in calcium and fibre and occasionally eating treats. It’s believed that enjoying indulgent treats when you crave them makes you likely to accomplish your healthy eating and weight loss goals. Slimming world also provide weekly support groups both online and in person and also ideas for developing exercise routines. www.slimmingworld.co.uk

Galashiels Burns Club- Burns Supper

After an absence of two years, the annual supper of Galashiels Burns Club is scheduled to take place in the Volunteer Hall on Friday, January 20th.

President Bruce Robertson will take the chair for an evening of traditional verse and song after a four-course meal.

The Immortal Memory of Robert Burns will be proposed by Professor Graeme Small of Durham University and retired local vet Nigel Brown will toast "The Lassies".

Recitations will be by Wattie Blake from Kelso with Gael Force providing the musical entertainment. Tickets priced £25 (which includes £1 membership) are now available from any committee member or by contacting Bruce Robertson (07515 810885), Murray Dickson (07706 359516) or Robert Fairburn (07767 645354).

Tickets will also be available from The Trophy Guy shop premises in Market Street from December 19th. Cash or cheque only for tickets please.

Prior to the Supper a short ceremony will take place at the Burns Statue in Lawyer's Brae at 2pm where a wreath will be laid to commemorate the Bard's birthday.

The Supper itself is due to start at 7pm with members asked to be in the hall and seated by 6.45pm at the latest. The bar will be open from 6pm.

The Rugby Heritage Centre

The Rugby Heritage Centre in the clubrooms of Melrose Rugby Club will be opened to the public from 10 – 2 on a Monday, Tuesday and Wednesday for the season from Sept 1st. Visiting at other times can be arranged by appointment and groups are requested to book in advance by contacting the club office.

Galashiels Church of Scotland

Old Parish & St Paul’s Church – Scott Crescent TD1 3JU

St John’s Church – Hawthorn Road, Langlee TD1 2JZ

Trinity Church – High St TD1 1SE

We are a united congregation who want to be God glorifying and Christ exalting in our worship. The Word of God is faithfully preached and therefore we would like to invite everyone to come and listen to God speaking to us through His Word.

Sunday services are in these church buildings.

1st Jan 11am Old Parish & St Paul’s

6.30pm St John’s

8th Jan 11am Trinity 6.30pm St John’s

15th Jan 11am Old Parish & St Paul’s 6.30pm St John’s

22nd Jan 11am Trinity

6.30pm St John’s

This Month’s Tricky Sudoko

How to play............

Fill the grid so that every row, column and every 3 x 3 box contains the numbers 1 through to 9 with no repetition. That’s all there is to it! Use reasoning and logic to solve the puzzle - there’s no maths or adding up.

Look carefully for what numbers can go where and with a little practice it will get easier!

29th Jan 11am Old Parish & St Paul’s 6.30pm St John’s

Prayer Meeting – Wednesdays at 7pm in St John’s.

Girls Brigade

1st Galashiels Girls' Brigade meets on Mondays in St John's Church halls, Langlee. Explorers P1-P3 6-7pm Juniors P4-P7 6-7pm Brigaders S1-S6 7- 8.30pm

Please contact Susan Henderson for more information about joining us: 1stgalagb@gmail.com

Choir – Rehearsals on Thursdays at 7pm in Trinity building.

Guild – Tuesdays at 2.15pm in Old Parish & St Paul’s 17th and 31st January.

Minister: Rev Graeme Glover e-mail: GGlover@churchofscotland.org.uk phone: 01896 209455, website: www.galashielschurchofscotland.org.uk

Galashiels Baptist Church

Galashiels Baptist Church would like to share stories about what goes on at our church and introduce you to some of the people who are part of the Church family. This month it is the turn of the Arts and Crafts Group.

If you ventured into Gala Baptist Church during December, you might have noticed a rather charming little nativity scene as you passed through the door. On close inspection you will have seen that each tiny figure and even the backdrop has been knitted. This project was commissioned by a previous pastor at the church who challenged the Art and Crafts Group to produce a nativity scene for the church. Each member of the group at that time contributed in some way towards its construction. We have always been justly proud of our creation and the way we’ve been able to use our talents to tell the story of Jesus’s birth. And so, a few words about the group, who we are and what we do. We meet every Wednesday afternoon at 2pm for a time of creativity, fun and fellowship. Plenty of chat and laughter but also very much a caring and sharing group. We have covered so many different crafts together and discussed various ideas as we share God’s love with others.

Do you perhaps sit and knit alone with just the TV for company? Maybe struggle with a pattern - or even wish you could start on a hobby or project but don’t have the things you need? We have a whole cupboard full of all sorts of materials waiting to be used!

We welcome everyone to our group - old and young, ladies and gentlemen. It’s good to be busy. It has certainly been proved that time spent creatively is incredibly effective in alleviating anxiety and improving mental health. Probably even more so when created items can be passed on to help others. Two of our members prepare beautiful, knitted blankets which are very gratefully received by various organisations in the Borders. Even some doggies get to snuggle in a special blanket! Maybe you are already involved in this kind of work and would be happy to join us and give us some new ideas.

Do please drop by to see us any Wednesday using the side door by the church hall. Oh, and we

should mention hot drinks and chocolate biscuits are always an important part of the afternoon!

If you’d like to join us for a Sunday service, Galashiels Baptist Church meets every Sunday at 10:30am in our building on Victoria Street.

Bowden & Melrose Parish Church

Minister Rev. Rosemary Frew. 01896 822217 email RFrew@churchofscotland.org.uk

Office: 01896 823339 email bowden.melrosepc@btinternet.com

Sunday Worship

We meet for worship at 9.30am in Bowden Kirk and at 11.00am in Melrose Church. The Melrose service is live streamed, and you can join us on our church website or Facebook page or watch the recording thereafter www.bowdenandmelrosechurch.org

A worship podcast is posted in Facebook, Instagram and our website on Saturday evenings. You can listen on 01896 808551.

Messy Church

Our first Messy Church of the New Year is on Sunday 22 January, 3.00-5.00pm, in Melrose Church and Hall. All welcome. Children must be accompanied by an adult.

Family Service

Sunday 5 February, 10.00am in Melrose Church Hall. All welcome.

Caddonfoot Parish Church

Christmas has been celebrated in Caddonfoot Parish Church with a series of services to mark Christ’s birth.

Services were held over the month to mark Christmas festivities at Caddonfoot and also our Linked churches at Stow and Heriot.

The Rev Victoria Linford leads services when she is at Caddonfoot; otherwise they are led by Session Clerk, Mrs Anne Grieve, or various other Caddonfoot Elders.

Members also decorated the churches with the traditional Christmas trees and holly wreaths. Thanks to all who contributed to this magnificent work. The congregation takes turns in reading the Bible.

The traditional Watchnight Service was held in Caddonfoot on December 24. Members herald in the New Year on January 1 with the Festival of Nine Lessons and Carols at 9.45 am. Ahead of Christmas, the Sacrament of Holy Communion was held on November 6 and a week later, Remembrance Day was marked with a service in the Church followed by the Act of Remembrance at the War Memorial , both services led by Mrs Grieve.

Music is played by Andy Bird (keyboard and piano) often with Mrs Grieve and Mrs Bird playing flute. The church bell rings out each week, calling people to worship.

Members of the congregation have supported appeals: the Lent appeal for Water Aid raised £200; the Ukraine appeal £550; and the Harvest appeal for Mary’s Meals £200. Thanks to all who donated. The Remembrance Day appeal was for the Earl Haig Fund.

The new commemorative booklet on Melrose and Peebles Presbytery is available and makes an historical read ahead of the new Lothians and Borders Presbytery.

GALA

• Gala Life - The Border’s favourite magazine has been running 14 years. A lot of our advertisers stay with us - because it works and continuously generates lots of business.

• Price - Gala Life is the most cost effective way to reach all the residents and businesses in the Galashiels, Melrose and surrounding areas.

• It is truly local - all advertisers operate in, or close to the area.

• Longevity - It isn’t thrown away like the local newspaper. Everyone keeps it as a point of reference from one month to the next.

• Gala Life is published monthly - around the last weekend of the month.

• It is delivered to over 11,500 homes and businesses every month, with up to an additional 500 made readily available for visitors and tourists to pick up.

Advertising Rates - In Full Colour Hi-Definition (+VAT)

Advert Size (h x w) 1 Issue 3 Issues

Quarter Page 93mm x 63mm £79.99 £215.97

Half Page Horizontal 93mm x 128mm £139.99 £377.97

Half Page Vertical 190mm x 63mm £139.99 £377.97

Full Page 190mm x 128mm £229.99 £620.97

Full Page No Margin 210mm x 148mm + 3mm Bleed £229.99 £620.97 2 Page

foster carers to

We're looking for people who can make a real difference to a young person’s life. People who are patient, loving, a good listener and who love being around children and young people. We're looking for foster families who can inspire, care and support young people. You might not have all the experience needed, but we'll help you build on the skills you already have and provide full training and support to become a foster carer. We do need you to be 25 or over (there is no upper age limit) and have a spare room available for the young person to have their own space.

Why foster with Action for Children?

We value our foster carers, and to help you offer the best experience to our young people we offer: Careful matching - We make sure we match our young people with your skills and personal circumstances

Breaks when you need them - Being a foster carer can be exhausting, so we give you regular, paid breaks

Extensive training and development - You will develop skills and knowledge to feel secure and confident Therapeutic support - Easy access to therapists who can work with you and talk through any worries you have Your work as a foster carer is complex and important so we pay fees to reflect this, as well as allowances to cover care and leisure costs for the young person. This means you can focus your time and skills on caring without worrying about money.

Change their life...and yours!

Becoming a foster carer is a big decision – and life changing for you and the young people that need support but we promise to be there with you every step of the way. Come and join us, it will change your life.

Find out more today

We welcome foster carers from all backgrounds and whether you are at the start of your journey gathering information or are ready to take the next steps, we would love to speak to you.

Email: Fostercare.caps@actionforchildren.org.uk

Phone: 0141 222 1770

Or download our information pack here: www.actionforchildren.org.uk/fosterwithus

“Action for Children go the extra mile. Every single person we encountered when becoming a foster carer has been really friendly and helpful.” Action for Children Foster Carer

We are looking for new

join our team, could this be you?

Could you give a child the love and stability they desperately need?

The Memorial Garden remains open. Visitors are asked to exercise care in the slippery conditions. The Kirk Session met on December 1 by Zoom. The next meeting is on Thursday, February 23. Food Bank parcels can left in the vestibule.

Atholl Innes continues to collect used stamps for the Eden Valley Hospice in Brampton and thanks to all who have donated.

Roman Catholic Parish of Our Lady & St Andrew

Parish Priest: Father Andrew Kingham

Address: Catholic Presbytery, Stirling Street, Galashiels TD1 1BY. Telephone: (01896) 752328. Email: ParishPriest@GalaCatholic.org Website: www.GalaCatholic.org

Facebook: @borderscatholic Churches:

Our Lady & St Andrew, Stirling Street, Galashiels TD1 1BY. St Cuthbert’s, High Cross Avenue, Melrose, TD6 9SQ. Our Lady & St Joseph, High Street, Selkirk TD7 4JX.

St Peter’s Episcopal Church, Galashiels

10.30am services every Sunday followed by tea/coffee and biscuits. 6.00pm Healing service every 2nd Sunday of the month. Do come along and join us, especially if you are new to the area. Vestry secretary John Marsden 07538 094986 john@mustardseedsshared.org contact John to book the hall for regular groups or social gatherings.

Share Your News

Gala Life has been proud to support all local groups, charities and events by sharing their news, publishing their events and promoting their activities on line and in print. We have been doing this at no charge for over 13 years now. If you take part in a group, a charity or have an event to raise funds for a good cause - then get in touch with us.

We only ask that the activities and groups are run for the benefit of a group and not for any individual profits. If you would like to include an editorial piece in the community section then please email us at info@galalife.co.uk Entries should be less than 300 words and arrive by 12th preceding month.

Happy New Year Everyone!

We wish you all the very best for 2023. Keep safe and warm. Debbie, Willie & Lynsey xx

Gala Rugby Club

Big Changes

November has not been a good month for the 1st XV. Having played well since the start of the season with big wins we have suffered an ever increasing number of longer term injuries and lack of availability of key players which has been partly responsible for successive losses away from home at Ayr, Melrose and Watsonians, although the period began with a very big win against Stirling County at home. Having reviewed the results and performances the club decided that a new impetus and direction was needed and accordingly agreed to part company with our Head Coach, Stuart Johnston. As part of these discussions our Director of Rugby, Bill Noble decided to part company with the club as well. Both Stuart and Bill have served the club well over the periods they have been involved and have put in a huge effort and commitment and we would like to take this opportunity to thank them both and wish them all the best in their future endeavours. In the interim our Assistant Coaches are taking training and match preparation. As we write our remaining league games in December would appear to be at risk from weather delay but hope that the long delayed (due to Covid) annual Waverley Cup encounter against Melrose on Boxing Day can go ahead at Netherdale.

Gala A managed a hard fought win with only 14 men against a Jed 2nd’s team during the month, but reserve fixtures remain difficult to fulfil.

Gala Wanderers managed to get into the quarterfinals of the U18 Youth Cup but were beaten at Meggetland by a very strong Boroughmuir side, who were Cup winners last season.

Gala Red Triangle managed to progress a step further in the U16 Youth Shield competition disposing of Ayr in the Quarter Final before succumbing to Peebles in a very hard fought and close encounter at Netherdale, going down by just 8 points to 12.

Photos courtesy of Alwyn Johnston

January 2023

Gala 1sts

7th Dundee Rugby (Home)

14th GHK (Away)

21st Biggar (Home) 28th Kelso (Away)

Gala Wanderers

7th Alnwick (Away) 14th Hawick (Home) 21st Selkirk (Away) 28th Jed (Home)

Mini’s training Sundays 10-11am

Gala A

14th Leith (Away)

21st Linlithgow (Home) 28th Kelso (Away)

Gala Red Triangle

21st Melrose (Away) 28th Jed (Home)

Vixens training Wednesdays 6.45-7.45pm

The Gala Garden January

Although English country house gardens are among the most beautiful, ancient gardens made in Persia also demonstrated the wealth, good taste and skills of their owners. But gardens have been made for pleasure in all parts of the world; consider the wonders of Chinese and Japanese gardens.

But why would we do that? Expending time and scarce resources on something fundamentally frivolous? If you subtract the social and historical context – the vast wealth of landowners or the need of modern workers to feed themselves in the 1800s – what reason is left?

There are probably more gardens now than there have ever been: allotments, community gardens and guerrilla gardening are examples of different ways of gardening that focus more on the productive garden or the wild garden. There are gardens in school grounds, inside prison walls, in the quadrangles inside hospitals. There was even a gardener in Aleppo who grew flowers to put on the graves of loved ones until he died.

Gardening is commonly seen as a therapeutic activity for anyone with problems like depression. Planting in “amenity” areas is part of every planning application to build new houses. But gardening has been capitalised and marketed, the same as any other activity: garden centres, garden magazine, garden TV programmes (the three day makeover) and garden shows (trends and fashions).

So, can you garden with very little space, time and

money and is it worth to you? What is it about cultivating plants that benefits a person?

At a time when it is particularly difficult to make your way through the challenges we are all facing, given the immense pressure of modern social life, volumes of information (not all of which is true) and real concrete and specific problems to deal with, it is important to remember what the real world is: unquestionably it is the natural world. The fish still swim in the sea and the birds still fly in the sky. There will be flowers in the spring. I would suggest that an hour spent in the garden is very valuable, physically and mentally. It doesn’t matter what task you are doing; weeding, watering, mowing, raking, planting are all equally good for you.

While you are occupied this way, you will hear the birds singing, get some fresh air and some light and move a bit. You will reconnect to the real world, making the garden the way you want it to be and very few other activities offer you that possibility. For that while you can put aside more pressing problems and only return to them with a cup of tea, looking at the progress you have made. It’s not about the money, or the trend, or anyone else’s idea of what makes a nice garden: it’s about what makes you happy. So, yes, if all you have is a balcony, or a window box or a draughty alley, you can garden. After all, in the beginning, the Earth was a garden.

Happy New Year!

Sheila Drummond

Weight Management Help is at Hand to Keep Your Pet Trim

Obesity is one of the fastest growing health concerns faced by the veterinary industry, with 3060% of companion animals being affected. 1-in-3 dogs and 1-in-4 cats are classed as overweight in the UK, and it is not always easy to find the right diet to exercise balance.

Causes

One of the key contributors to obesity is overfeeding treats or human titbits. Over 5.5 million pet owners feed treats as part of their pet’s everyday diet including crisps and cake! If this is not balanced out with enough good exercise, it can quickly become a problem.

There are several other factors that can affect your pet’s weight, including age, neutering, genetics and medications, so it is important to have all of these taken into consideration.

The Impact

Being overweight can affect overall quality of life and even shorten your pet’s lifespan. It can also lead to similar problems as seen in humans, such as diabetes and heart disease. Extra weight can also put pressure on their joints which can lead to conditions like arthritis.

Help is at hand!

Whilst the effects of obesity can be dramatic, the good news is that it is both preventable and reversible.

Before beginning any kind of weight loss regime, you should speak to your vet. They will create a plan with you that is suitable and safe an ensure you are supported throughout the journey.

Top tips

Keep an eye on what your pet is eating, including those people more likely to feed their beloved friend from the table!

Get moving! Easy to say in the summer as the weather invites you out to play, however in the winter this can be a less delightful prospect. Longer walks and those extra minutes in the park, can make all the difference. It also helps them to sleep better and aids overall wellbeing. Weigh it out as per the recommendation of your chosen food for your pet’s weight or desired weight. This helps to prevent overfeeding and enables you to keep an eye on their calorie intake. Food doesn’t mean affection. The puss in boots face can just mean your furry companion wants a scratch behind the ears. Try replacing the table-top treats with a good cuddle or a post prandial play. If you are worried about your pets weight or want more advice, please call us and we will be happy to help!

Fiona Kennedy CSQP

Office: Monday - Friday 8.00am - 6.00pm. Saturday 8.30am - 1pm. Consultations by appointment

Did You Know That Settling Down With a Good Book Can Positively Change Your Life?

When was the last time you read a book? If you’re one of countless people who don’t make a habit of reading regularly, you might be missing out.

Whether hardback, paperback or Kindle, reading has a significant number of benefits, so here are 10 that make it worthwhile:

1. Mental Stimulation

Staying mentally stimulated can slow the progress of (or possibly even prevent) Alzheimer’s and Dementia, since keeping your brain active and engaged prevents it from losing power.

Just like any other muscle in the body, the brain requires exercise to keep it strong and healthy, so the phrase “use it or lose it” is particularly apt when it comes to your mind. Doing puzzles and playing games such as chess have also been found to be helpful with cognitive stimulation.

Research has confirmed that reading involves a complex network of circuits and signals in the brain. As your reading ability matures, those networks also get stronger and more sophisticated. MRI scans to measure the effect of reading a novel on the brain showed that throughout the reading period and for days afterward, brain connectivity increased, especially in the somatosensory cortex; the part of the brain that responds to physical sensations like movement and pain.

2. Stress Reduction

No matter how much stress you are under, it all just slips away when you lose yourself in a great story. A well-written novel can transport you to other realms, while an engaging article will distract you and keep you in the present moment, letting tensions drain away and allowing you to relax. A study found that 30 minutes of reading lowered blood pressure, heart rate, and feelings of psychological distress just as effectively as yoga did.

3. Knowledge

Everything you read fills your head with new bits of information, and you never know when it might come in handy!

4. Vocabulary Expansion

The more you read, the more words you gain exposure to, and they’ll inevitably make their way into your everyday vocabulary. Being articulate and well-spoken is of great help in any profession, and knowing that you can speak to 'higher-ups' with self-confidence can be an enormous boost to your self-esteem. It could even aid in your career, as those who are well-read, wellspoken, and knowledgeable on a variety of topics tend to get promotions more quickly.

5. Memory Improvement

When you read a book, you have to remember an assortment of characters, their backgrounds, ambitions, history, and nuances, as well as the various arcs and sub-plots that weave their way through every story. That’s a fair bit to remember, but brains are marvellous things and can remember these things with relative ease.

Amazingly enough, every new memory you create forges new synapses (brain pathways) and strengthens existing ones, which assists in shortterm memory recall as well as stabilizing moods.

6. Stronger Analytical Thinking Skills

Have you ever solved the mystery yourself before finishing the book? If so, you were able to put critical and analytical thinking to work by taking note of all the details provided and sorting them out to determine “whodunnit”. Your brain’s working well, Sherlock!

7. Improved Focus and Concentration

In our internet-crazed world, attention is drawn in a million different directions at once as we multi-task through every day.

In a single 5-minute span, the average person will divide their time between working on a task, checking email, texting, keeping an eye on twitter, monitoring their smartphone, and interacting with co-workers. This causes stress levels to rise, and lowers productivity.

When you read a book, all of your attention is focused on the story—the rest of the world just

falls away, and you can immerse yourself in every fine detail you’re absorbing.

Try reading for 15-20 minutes before work (i.e. on your morning commute, if you take public transport), and you’ll be surprised at how much more focused you are once you get to the office.

8. Better Writing Skills

This goes hand-in-hand with the expansion of your vocabulary.

Exposure to published, well-written work has a noted effect on one’s own writing, as observing the cadence, fluidity, and writing styles of other authors will invariably influence your own work.

In the same way that musicians influence one another and painters use techniques established by previous masters, so do writers learn how to craft prose by reading the works of others.

9. Tranquility

In addition to the relaxation that accompanies reading a good book, it’s possible that the subject you read about can bring about immense inner peace, tranquillity, lower blood pressure and bring about an immense sense of calm.

10. Free Entertainment

Though many of us like to buy books so we can

annotate them and dog-ear pages for future reference, they can be quite pricey.

For low-budget entertainment, you can visit your local library and bask in the glory of the countless tomes available there for free. Libraries have books on every subject imaginable, and since they rotate their stock and constantly get new books, you’ll never run out of reading materials. Encourage your kids to read as much as possible because the effects of reading are cumulative. Reading with your children also builds warm and happy associations with books, increasing the likelihood that they will find reading enjoyable in the future.

Reading at home can boost school performance later on. It also increases vocabulary, raises self-esteem, builds good communication skills, and strengthens the brain.

It’s never too late to begin taking advantage of the many physical and psychological benefits waiting for you in the pages of a good book.So, step away from your computer, crack open a book, and replenish your soul.

Willie

DOMESTIC ABUSE IS A CRIME

If you are experiencing physical, emotional, sexual or financial abuse or are being intimidated or threatened by a current or previous partner, you are being subjected to domestic abuse. You may be feeling frightened, isolated and ashamed. You are not to blame for what is happening to you, it is NOT your fault. Above all, you are not alone and you don’t need to suffer in silence. Help is available to you.

If the incident requires immediate attention please contact your local police station. In an emergency always call 999 (if the incident is ongoing or life is in danger)

If you have been the victim or witness to domestic abuse, or have concerns regarding a victim of domestic abuse there are several ways you can report this to the police: At your local police station. If the incident is urgent, this is the best way to report it. If someone is in immediate danger always phone 999. Use an online domestic abuse form. If you are unable to go to your local office (or prefer to remain anonymous) you can submit the form directly to the police. If you suspect some else is suffering domestic abuse, you can report it anonymously and in confidence to Crimestoppers on 0800 555 111

For more information or to seek help, call the Safer Scotland Domestic Abuse Helpline on 0800 027 1234 or visit www.saferscotland.co.uk www.scotland.police.uk

Last Month's Sudoko Answers

Easy

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Tricky

HOROSCOPES

BY CHRISTINE CHALKLIN

For January 2023

Happy New Year and all good wishes for a successful 2023. The year begins with tight planetary alignments in the serious and responsible sign of Capricorn. This reflects the themes of austerity and shortages which have unfortunately been thrust upon us for now and over the next few years. Fortunately, Jupiter in Aries and Neptune in Pisces both bring optimism and enthusiasm for a new way of living; these planetary cycles remind us of how important it is to be patient, stay true to ourselves and trust our inner wisdom. Mars, the planet of action and motivation, goes direct in adaptable Gemini on the 13th, suggesting it’s time to take stock and look at other ways of accomplishing your aims and ambitions; whatever is not working needs to be addressed with a new approach. Love planet Venus arrives in Aquarius on the 3rd, this objective influence moves us towards unconventionality, independence and freedom, something we can all benefit from. Change and opportunity are the themes of the first full moon of the year, arriving in the sign of Cancer on the 6th. The first new moon of 2023 falls in individualistic Aquarius on the 21st, this indicates that the time is right for following and honouring your intentions for new beginnings.

ARIES MARCH 21 - APRIL 20

Abundant Jupiter illuminates your sign, urging you take risks and be the best that you can be; your career is in the spotlight and the practical sign of Capricorn is strong. Vitality should be at a peak, but make sure you don’t overdo things. The Cancer full moon on the 6th brings up domestic issues that will need sorting out before the end of the month.

TAURUS APRIL 21 - MAY 21

Responsible Saturn in Aquarius is powerful in your chart at the moment, inspiring you to make some consolidated effort to review your goals and ambitions. Don’t get stuck in a rut, use your uncanny knack for spotting new opportunities. Financial security is also high on your agenda right now, avoid making any important decisions until Mars goes direct on the 13th.

GEMINI MAY 22 - JUNE 21

Finances and resources dominate the month as four planets line up in this important area of your chart. Expansive Jupiter, recently arrived in forthright Aries, offers the opportunity to make some grand and far reaching plans. Vitality returns after motivational Mars starts to move forward in your sign after the 13th.

CANCER JUNE 22 - JULY 22

Expansive Jupiter is the highest and most powerful planet in your chart this month, 2023 looks like it will be an important year. Your ideas can now take off as you put your point of view across where it is most needed. An important relationship could also help you to capitalise on your talents and push you forward.

LEO JULY 23 - AUGUST 23

Your health and wellbeing are high on your agenda this month as four planets illuminate this sector of your life. Current trends urge you to take stock and put more energy into a good life balance. The pivotal new moon in your opposite sign on the 21st offers a challenge, but also helps you to reach a new understanding by trusting your intuition.

VIRGO AUGUST 24 - SEPTEMBER 22

Four planets are gathered in the love and romance sector of your chart this month, suggesting you’ll be taking a closer look at more serous relationships. The Cancerian full moon on the 6th encourages challenge and change, your keen intuition should serve you well as this might be the right time to bring your plans to a head.

LIBRA SEPTEMBER 23 - OCTOBER 23

Your home and family are important themes for this month, the Sun, Mercury, Venus and Pluto are strongly positioned to ensure that you can afford to be more decisive and put some faith into what you are doing. The Aquarian new moon on the 21st suggests the start of an exciting new friendship or romance

SCORPIO OCTOBER 24 - NOVEMBER 22

All forms of communication are in the spotlight this month as the practical Capricorn Sun illuminates the way you come across to others, both privately and in business. You’ll be guided to examine some alternatives in order to help you reach a more secure career position. The full moon on the 6th offers a surprise encounter.

SAGITTARIUS NOVEMBER 23 - DECEMBER 21

This is the month to maximise your potential and put your powers of judgement to the test. With so many planets in responsible Capricorn you should see the culmination of an ambitious project. Expansive Jupiter has arrived in your love and romance sector, be prepared for some interesting encounters.

CAPRICORN DECEMBER 22 - JANUARY 20

Venus arrives in your money sector on the 3rd, financial prospects look like they might be on the rise and your ability to attract the good things in life is enhanced. Opportunities could come out of nowhere as you are able to turn ideas into reality. The full moon on the 6th in your opposite sign suggests an exciting meeting.

AQUARIUS JANUARY 21 - FEBRUARY 18

Expansive Jupiter in Aries has arrived in the communication area of your chart, highlighting your need to be successful in your dealings with others. Promising new developments could arise in social matters and your charitable instincts may come to the fore. The new moon in your sign on the 21st is pivotal.

PISCES FEBRUARY 19 - MARCH 20

Mighty Jupiter in courageous Aries is now in your financial sector indicating that it’s time to make some creative changes in the way you earn and spend your money. Friends and social life become more important during January, particularly after the 13th when energetic Mars moves forward again.

NAVIGATE YOUR WAY THROUGH these challenging times, discover your unique birth map and take a refreshing new look at your year ahead. Find out when positive and productive planetary cycles are working in your favour. Aim to reach your fullest potential in 2023 by booking an astrological reading now - Consultations are available on Zoom, WhatsApp or telephone.

Christine is a professional astrologer, offering private consultations in astrology, life coaching and Bach flower essences. If you would like to find out what the New Year 2023 has in store for you, please contact her to discuss your birth chart and book a consultation.

Inspirational Astrologer and Life Coach

Email: christine_chalklin@hotmail.com Website: www.yourguidinglight.org

Mobile: 07813 483549 Find me on Facebook: www.facebook.com/restyleyourlife

Christine Chalklin

ADVERTISERS IN THIS ISSUE

Action for Children 36 Elite Decorators 31 Our Lady & St Andrew 38

Adam Purves 11 Fitness 14 Pavilion Cinema 9

Art Home Renovations 31 Gala Baptist Church 32 Pet Crematorium 55

Books for Life 48 Gala Burns Club 26 Plumbstore 5

Border Canopy Company 27 Gala Church of Scotland 26 Rate Card 35

Border Cleaning Fairies 13 Gala Garden 42 RC Electrical 31

Border Vets 46 Gala Rugby Club 40 Recipe 16

Borders Buses 7 Grove Bedding 28 RFG Storage 21

Bowden & Melrose Church 34 Gutter Pro 43 Rugby Heritage Centre 26

Buglass Gas Services 43 Harrisons Ford 56 School Bell Tuition 33

Caddonfoot Parish 34 Hilarys Blinds 25 Slimming World 25

Caravan Fix 39 Horoscopes 52 Snappy Shopper 11

Castle Warehouse 17 House of Hearing 44 St Peter's Episcopal 38

Chris Sinton Painter 45 Infinity Blu 1 Sudoko 19,30

Citizens Advice Bureau 20 James Graham Roofing 43 Suzanne Ferguson Bookkeeping 41

Councillor Euan Jardine 18,30 John Lamont MP 12,51 Taylors Family Butcher 19

Councillor Jenny Lineham 20 JS Repair 13 Triage 41

Councillor Neil Mackinnon 30 Keith Penny Décor 31 TriFitness 15

Creme de la Creme 33 Luxury Look 11 Tweed Valley Plastering 21

Diet, Diet, Diet 22 Mackenzie Plumbing 45 Unite Union 39

DM Hall 33 Man with a Van 21 Willie's Wonky Computer 10

Domestic Abuse 50 Mike Smith Oven Cleaning 11 Wilson Electrics 45

DW Noble 44 MT Maintenance 45 Woodlands House 13

Eden Aesthetics 27 One Acchord 25

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