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.
January 2024
CONTENTS
25
Sudoku
6 Your Community
All the news from our MPs, Councillors, Clubs, Groups and Churches.
14 Fitness With Alan Clinch
Alan looks at getting back in shape after the festive period.
16 Recipe
This month we have no less than a great New Year steak pie!
18 Willie's Wonky Computer
16
Willie looks at how to create a 'fake' Facebook page and why you might need one.
Recipe
25 Sudoku
Our Sudoku is also online this month, play every day and keep your brain active!
28 The Gala Garden
Sheila takes a surprising look at how busy you can be in January's garden.
Advertising Debbie - 07545299491
30
Ditch Fast Food!
Photography & Design Lynsey - 07305577953 Editor Willie - 07906375953
www.facebook.com/mygalalife
14
Fitness
Gala Life 17 The Green, Cardrona EH45 9LR info@galalife.co.uk
www.galalife.co.uk 4 Gala Life
Deadline for February
30 Put The Brakes on Fast Food
All the benefits of watching what you eat, to live longer and happier!
WELCOME
42 Loneliness
We have some great tips for dealing with loneliness, so don't suffer in silence.
48 Gala Rugby Club
All the latest news, gossip and results from the boys in maroon.
Welcome to the January edition of Gala Life. It’s been a wonderful 2023 and we are very much looking forward to a fantastic new year with all our readers.
42
Loneliness
In this issue we have many events coming to keep you busy on these dark cold winter nights. There is the firm favourite Burns' Night, and in our recipe we look at the traditional staple of a fantastic steak pie. We also say a huge congratulations and welcome to Shanghai Banquet restaurant, now open in Tweedbank. All our great local clubs and societies are also busy this month with talks, outings and competitions. It’s going to be tough to fit it all in, so make sure you have a really thorough read through this months edition and plan your events! Alan looks at how to work off the Christmas excess in the fitness column, Sheila tells us how busy January is in the garden, and Willie sets up an anonymous Facebook account in the Computer page. We also look at loneliness, which can be all too prevalent at this time of year. There is so much to see and do! So sit back and enjoy the read! Happy New Year for 2024 and we look forward to seeing you all again soon.
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The Gala Garden is the 12th January
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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 at the Focus Centre. Peer support group 3-5pm, Recovery Cafe 5-7pm. For more info contact community@bordersinrecovery.org or 07536455898. www.bordersinrecovery.org Memory Lane Music - We meet on the 2nd and 4th Wednesday of the month at MacArts in Galashiels from 2pm to 3.30pm. It is a singing group for people living with dementia and their family and friends. It uses the joy of singing together as a way of improving wellbeing and supporting people to build lasting friendships. Café Connect - We meet in the restaurant at Borders College, on the ground floor of the Galashiels campus, from 10.30am until 12.00noon. There is a small cost for tea/coffee and scones (£1.00 each). A dementia advisor is available for information. This café is for anyone affected by dementia and provides a blether and friendship. Al-Anon Family Groups - Every Wednesday at 7.30pm, Chaplaincy Centre at the Border General Hospital. Access is through the main entrance to the hospital and follow the pink zone on the ground floor until 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. 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 Parkinson's Support Group - held on the last Monday of every month at the Chaplaincy Centre at the B.G.H. from 2pm to 4pm. The aim of the group is to offer support and company to anybody including families and carers who are affected by Parkinsons. We take part in outings quizzes and other activities suggested by the participants, and a cuppa and biscuits provided. If you require any more information or just want a chat please call Anne on 07922093197 anne_chisholm@euro.agri.net ‘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 Borders Online Bipolar Support Group: Open to anyone living with bipolar, including friends/ family/carers. Join us on the 1st & 3rd Wednesday of every month at 7pm. To get the meeting link, please email us at info@bipolarscotland.org.uk or submit a short form on our website: https://bipolarscotland.org.uk/support-groups 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/ Continued on page 8 6 Gala Life
Gala Policies Group - Always looking for new volunteers to join us in our litter picking efforts in the Policies. Monthly litter pick is held on last Saturday of each month (Feb to Nov) - meeting 10am at the small car park by the swimming pool. Bags and pickers provided - own gloves are recommended. We're on Facebook so join us, please, as we're determined to make sure this lovely woodland is preserved as a great 'green' town asset. 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. 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. Yoga - Weekly chair yoga classes are held in the Chaplaincy Centre of the Borders General Hospital on Fridays at 3 - 4pm. These will suit those with less mobility. Most of the session will be seated on chairs with breath awareness and gentle stretching, a little standing and a seated relaxation. Details from kathmcdonald20@gmail.com 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. Scottish Borders Hill Walking Club - We enjoy walks of between 10 and 15 miles in the hills throughout the Borders. The club meets on alternate Sundays throughout the year starting at 10.00 am. For further information please visit www.borderhillwalkers.wordpress.com or phone 01896 823172. Lindean Carpet Bowling Club - We meet every Wednesday, 7.30pm, in Lindean Village Hall. New members of all ages welcome at our friendly club, we supply the bowls so you just need to bring yourselves. Tuition given to those who haven’t played before, so come along and give it a go! For full details, phone Neil on 01896755316. 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. One Acchord Ladies A Cappella Chorus - Ladies if you love to sing come and join us at Bowden Village Hall, Main Street Bowden TD6 0SS. Learn to sing in four part harmony, no auditions needed. We welcome everyone who wants to join us. Rehearsal times: Wednesdays 7:30-9:30 and 1 Saturday a month 12.30pm-4pm. Contact us on 07710699619 or visit our website www.oneacchord.co.uk Continued on page 10 8 Gala Life
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The Eildon Singers - The Eildon Singers are a mixed voice choir of some 45 members from all over the central Borders. We sing mainly classical works, with some lighter pieces. Our rehearsals are on Wednesday evenings in the Corn Exchange, Market Square, Melrose, from 7.15 to 9.00pm. We have been having a break after our enjoyable Christmas Concert, and will be starting up again on Wednesday 10th January 2024, preparing music for our concert on Sunday 19th May. New members are very welcome (no auditions) and if you would like more information please contact our secretary Carol Bowman on 07753 192374 or visit our website www.eildonsingers.info Gala Water Singers - 7pm - 9pm in The Station House, Stow. All are welcome - no rehearsal just come along and join in. 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. Syrinx Flutes - Meet one Monday evening (7pm to 9pm) a month from September to May in the Corn Exchange at Melrose with leader Tracy Short (07891902239) Email: tshortmusic@yahoo. co.uk. Or try elizabethraitt@icloud.com in the first instance. All abilities and ages from approx Grade 3. Why not dust off your underused flute and join our friendly group? It’s such fun playing with others. Galashiels Clef Club - Our next meeting is Sunday 14 January at 3.00pm in Lucy Sanderson Hall in Tweed Terrace. We offer a friendly welcome to everyone who can play an instrument or sing to any standard 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 secretary John jda.wood@virgin.net about visiting or joining. Our website is https://clefclub. co.uk for more information. Melrose Music Society - In Melrose Parish Church Hall, will present a special charity recital on January 7th at 3pm in aid of musicians affected by the war in Ukraine. Pianist Ivan Hovorun will play works by Beethoven, Schumann, Liszt, Chopin, Skoryk and Silvestrov. Admission is £15 for adults, £5 for 18-25 and students and free for children accompanied by a paying adult. Tickets available at www.ticketebo.co.uk/melrose-music-society. Please support this very worthwhile cause and hear some gorgeous music. Rolling Hills Folk Club - Friday January 19th 2024: Darnick Village Hall, TD6 9AH. Singers and musicians night. Doors open 7.30 for 8 pm start. BYOB. All ages welcome. £2 entry. Phone 07986 644661 for more information. Find us on Facebook and at our website www.rollinghillsfolkclub. org.uk 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 7.30pm 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. Dance Class - Circle Dancing is suitable for just about everyone. We use simple steps dancing to music from around the world. A mix of gentle, flowing, fun, upbeat. No previous experience necessary. A great way to exercise and meet new friends in a relaxed friendly group. Every Tuesday 2-4pm at The Focus Centre, Livingstone Place, Galashiels TD1 1DQ. £5. Contact Kate for further information 07523 466657. Continued on page 12
10 Gala Life
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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. Borders Family History Society - Our research room and archives at 52 Overhaugh St, Galashiels, TD1 1DP are currently closed but will reopen on Tuesday 5th March. If you have any queries please contact us at info@bordersfhs.org.uk Our researchers and volunteers will still be working in the background and look forward to helping you find those elusive ancestors in 2024 . They can be contacted at research@bordersfhs.org On behalf of our society I would like to thank our members for their continued support The Trimontium Museum, Melrose - Happy 2024! This year The Trimontium Museum in Melrose will have a full program of talks, workshops, family and special events. We are closed for January and reopen on February 9th. Stay tuned for the brand new Trimontium Experience, coming up, Spring 2024. www.trimontium.co.uk The Melrose Historical & Archaeological Association - Our next meeting will be on Tuesday 9th January 2024 , at 7:30pm in Marmions @ the Wynd, off Buccleuch Street, Melrose - when our guest speaker, Philip Titley, will present an illustrated lecture - 'The History of Freemasonry in Melrose.' All welcome. Free to Members, £4 to visitors. 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, check www.galashielsprobus.org.uk or phone 01896 850411 for more information. Galashiels Inner Wheel Club - The Gala Inner Wheel meets on the 3rd Tuesday of each month from Sept to June in Cafe Recharge, Island St, Gala, with social occasions year round. In January we hold a soup and pud lunch on Sat 13th January in St Peters Church hall which is open to all. One of our group members Helen will be showing us ideas on how to recycle Christmas cards at our meeting on Tue 16th January. New members are always welcome and can contact Helen on 07780925076 for further 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. The Three Brethren u3a, Galashiels - Learn, Laugh, Live with u3a in 2024. The Three Brethren u3a start off the New Year with a meeting on Monday, January 15th, 2pm at the Galashiels Rugby Club, Netherdale. It will be the usual sociable afternoon with a Speaker, Jim Burrell, talking about 'the Art of Falconry'. Jim is passionate about his subject and may even bring some feathered companions along! Do come and see. For details of membership and future meetings see www.u3asites.org. uk/three-brethren 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! This seasons dates are:- February 5 & 19, March 4 & 18, April 1.
Continued on page 20
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Borders
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FITNESS with Alan Clinch
What to do After the Christmas (and New Year) Excess As ever, we all started out with great ideas….. this year • Avoid binge drinking – yes, I know we’ve just I’ll try and eat a bit less/do plenty of exercise over the had Christmas……. If you are going to drink, try to break/maybe I’ll refuse just one more gin and tonic limit it, and spread any consumption out over the etc etc! Well – did you? week. Remember the guidance on units for adults is a maximum of 14 per week for both men and If you did, well done. Let’s look at some ways to try women. (14 units is equivalent to 6 pints of 3.6% and redress the balance over the next few months. proof beer, or 7 glasses (175ml) of wine.) These are all suggestions for small changes rather than big ‘resolutions’. A little while ago I read an article where a cardiologist was interviewed about some of his lifestyle choices. A bit of further research came up with the following pointers as to how we might achieve a lot by doing a little in terms of our general health. Probably a good idea, as heart and related diseases cause 25% of all deaths each year (roughly 160,000). Bear in mind that these are general guidelines, and may not be applicable to athletes, or people on specific diets
• Stand up – I’ve written on a few occasions about issues related to prolonged sitting down. It’s important for the health of your muscular and skeletal systems to use them, so whatever happens try to get up and move around every 30-40 minutes. • Don’t eat junk food – if you fancy a snack, have some fruit instead of crisps or biscuits. Some fruits are better than others – for example raspberries or blueberries can help in reducing inflammation – good for preventing heart disease. If you eat dried fruit, remember that it usually contains high concentrations of sugar.
• Try to eat at regular times, and avoid eating just before bed – the body likes routine when it comes to eating. The same applies to snacks – mid morning or mid afternoon are good. Also, if you’re going out to eat it can sometimes be a good idea to have a small snack before you leave – it can make you less likely to overeat later. • Avoid salt – our normal food intake will contain easily our daily requirement for salt, so there’s no need to add more. Excess salt will contribute to high blood pressure. • Try to avoid electronic stimulation before bed. Blue light from TV, phone, tablet, or laptop interferes with the body’s release of melatonin (the hormone that makes you feel drowsy). Try relaxing before bed…..and aim for a regular quantity and quality of sleep. • Stay hydrated – you often need more fluid than you might think. We all need slightly different amounts, but government guidelines suggest at least 6 to 8 cups or glasses of fluid a day. People also tend to drink less than they need in colder weather.
• Try to get as much colour as you can in your meals. • Try, where possible, to increase your intake of The chemicals that give fruit and vegetables their fibre – it is digested slower than more processed colour are generally beneficial., because they food, so you feel more full for longer. People who frequently contain antioxidants, which can help the eat higher levels of fibre tend to have lower body immune system weight, lower blood pressure, and lower HDL OK – there we go – probably enough to be thinking cholesterol. ‘Brown’ foods (brown bread/rice/pasta about for now. I’ll write more about some of these etc) are usually better than ‘white’ ones. issues over the next year. • Do some exercise – any exercise is good, but the That said, if you haven’t exercised for a while, or more intense it is the more likely it is to have a have any medical conditions which might cause beneficial effect (but don’t go rushing in to this problems, check with your Doctor to ensure it’s safe if you’re not used to it!). Watch out for posture, follow any of these suggestions. Remember, pain is a and remember that balance and strength become sign that something is wrong…. increasingly important as we get older. alan@galalife.co.uk 14 Gala Life
New Year Steak Pie Ingredients 675g (1 1/2 lb) diced stewing or braising steak 2 heaped teaspoons of plain flour olive oil 1 onion, peeled and diced 1 carrot, peeled and diced 4 sticks of celery, diced 1 small handful of fresh herbs or a teaspoon of dried (rosemary, thyme, bay leaf) 1 can of Guinness Beef stock cube or a Knorr ‘Stock Pot’ 2 (400g) tins of chopped tomatoes 1 (500g) packet of puff pastry 1 egg, beaten
Method 1. Trim the beef and season well, sprinkle with flour and toss around until well coated. 2. Heat 2 or 3 glugs of olive oil in a large casserole type pot and brown the meat, then add the onion and fry for a minute before adding the celery, carrots, herbs and the Guinness. 3. Add the tomatoes and the stock cube and then bring to boil. Stir well and simmer for about 2 hours until the beef is tender. Stir now and again and don’t let it stick. You should end up with a thick and intensely flavoured gravy. Season with salt and pepper to your taste. 4. Preheat the oven to 190degrees. 5. Put the meat filling into a large baking dish (or as many small ones as you fancy) 6. Roll out the pastry to a little larger than your pie dish(es), brush the edges of the dish with beaten egg and place the pastry on top. 7. Squash the extra pastry onto the outside of the dish then lightly score the top in a criss cross fashion. 8. Brush the top with more of the beaten egg. 9. Place on a baking tray (to catch any drips) and place in the middle of the preheated oven for about 45 minutes until golden and bubbling. 10. Let it cool for about 10 minutes before digging in :o)
Gala Life 16 16 Pitlochry
Making Galashiels Better Creating a Place Plan for Galashiels
Help make Galashiels a better place to live, to unlock the funding a well consulted Place work, learn and enjoy. Plan needs to be created. Please complete the ‘Place Standard Tool’ A Town Team is being formed from individuals by scanning the QR code or at the following representing organisations in the town which web address: www.ourplace.scot/tool/start/ cover the wide spectrum of interest from galashiels Schools, College and There are fourteen University through to basic questions which Youth , Community can be scored on a Council, Sports, scale of 1-7 taking at Arts and other most a few minutes to organisations, and complete. Comments individuals, who wish can also be made under to help drive forward each question, and you this opportunity. are encouraged to do Contact manager@ so! energisegalashiels.co.uk The valuable data if you are interested. you provide will help We will be publishing identify what is good, this information widely not so good, where in Gala Life and the improvements are local papers as well as needed and priorities for Galashiels. It’s the first through the https://galashielsheartland.org. stage of consultation that will be used to create uk website and social media channels. We will a community-led Place Plan for Galashiels led keep you updated with responses and results in by local people with professional support. due course. Funding is available to support infrastructure, Your feedback is invaluable in making sure as public realm and related projects that improve many voices from Galashiels as possible are health, wellbeing and town surroundings in the heard in the development of our Place Plan for form of the Borderlands Inclusive Growth Deal Galashiels. and specifically the Place Programme. In order
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Willie’s Wonky Computer Factory How to Make an Anonymous Facebook Profile Facebook is great for keeping in touch with family and friends, finding events, things to do and often just being nosey, or amusing yourself. However, Facebook also makes a lot of personal information available to anyone who either looks you up, or comes across your page, and that puts many of us off using it. So, if you would like to use Facebook, but keep yourself and your data private, there is an option to consider - an anonymous profile. If you are concerned about Facebook's privacy settings and violations. Making an anonymous Facebook profile also keeps fraudsters away from your personal information, like your real email address and date of birth. Also, If there is a data breach on Facebook, an anonymous account could prevent you from becoming a victim of fraud as there’s no personal information available to the fraudster. It also stops people who know who you are, from finding you and spying on you, and prevents you having to ignore ‘friends requests’ from others trying to connect with you on the platform. You can, however, share personal posts with those close to you. That means your friends will know who you are, but no-one else will. Another reason for an incognito Facebook account is so you can be an administrator of a Page, like a business, club, group etc. Facebook doesn't allow you to act as an admin on a Page without a personal account to tie it to, so this way you are not sharing anything with all those using that Page. Making an anonymous Facebook account is very simple and quick. The more bland and barebones the better, as it’s less likely to catch someone's eye if you keep it simple. 1. Create a Burner Email Account To remain truly anonymous, you need a new email address. This ensures your login information for Facebook will not be tied to any of your personal information. Go to the likes of Gmail, or Outlook and create a new email, using a name and email address that doesn’t contain any of your personal information, or features of your real name. That way it can’t be traced back to you. 2. Sign up for Facebook Visit www.facebook.com and make sure you are logged out. Select the green Create Account button, in the mobile app, it’s the blue Create New Account 18 Gala Life
button. Then use your new email address and do not use your personal phone number, otherwise it will be connected to your account - defeating the purpose of having an anonymous account. 3. Enter the Details for Your New Account The next part is very important. Make sure you do not use your real name, email address, or date of birth. Use only fictional data, that ensures none of your personal information will be tied to your new Facebook account. Insert your new email address, a strong password, a fictional birthday, and preferred gender. Hit the Sign Up button. Facebook will now ask for access to your contacts, be sure to click 'No'. If you click 'Yes', you will show up on the 'People You May Know' suggestions for other Facebook users. You now have a new incognito Facebook profile. 4. Select Your Profile Picture Choose a picture that will not compromise the anonymity of your account, use a Facebook avatar or a generic photograph, like a place, fancy car or breed of dog, for example. 5. Start Adding Your Friends Remember why you have this anonymous Facebook account and only add people that you trust and who won't share your new Facebook identity with others. I would suggest sending individual private messages to your friends and family. This way they will know that the mysterious profile trying to add them is actually you in disguise. 6. Confirm Your Account Facebook will request that you confirm your account by sending you a you a one-time confirmation code. Confirm your account with your burner email address and not your real phone number. This will prevent any of your personal information from being tied to your new Facebook profile. You're all set. Enjoy the privacy and freedom of having an anonymous Facebook profile. To remain anonymous, avoid adding too many people you know, use a pseudonym for your username, and try not to comment or like too many of your real-life friend's posts. The key to keeping your profile anonymous is to be careful of what you post and who you interact with. Just don’t abuse it... or you will end up in Facebook Jail :o)
Willie
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John Lamont MP - Conservative I’ve known for a long time that Gala is a great place to live and work. Now, thousands of other people across Scotland and the UK are finding out just how good the town is for local residents. The estate agents Rightmove surveyed 26,000 people and found that Gala is the happiest place in Scotland to live. It also made the top 20 for the whole UK, the only town in Scotland to do so. This the second year in a row that Gala has ranked so highly in a survey of this kind. I am delighted to see Gala get this recognition. It’s more confirmation, as if it was needed, that the Scottish Borders has some of the best towns and villages in the country. We’re also lucky to have so many brilliant small businesses operating in the local area. To celebrate just a few of them, I recently held my annual Small Business Awards competition. Once again, hundreds of nominations flooded in from Gala and across the Borders for a whole host of first-class shops and services. Just like last year, when WK Hair Design & Beauty was a winner, one of the enterprises collecting an award this year was a Gala business. This time, Borders Podiatry and Performance Clinic was the worthy winner. Congratulations to the team, it is well-deserved recognition for all the hard work they put in. And thank you to everyone who submitted an entry. The idea behind these awards is to recognise great businesses serving our communities and to encourage more people to shop locally in 2024. The weeks after Christmas can be a pivotal time for many small businesses who rely on the support of local people so they can keep providing jobs and playing a vital role in our communities. So please keep demonstrating why Gala is one of the happiest places to live in the UK by supporting some of the many excellent local businesses. When we buy local, everybody benefits. The money is more likely to stay in the local economy, helping to protect jobs and support other small businesses. In 2024, the Borders would benefit hugely if we all made one of our new year's resolutions to spend more locally. That seems like one resolution we could all keep!
Euan Jardine Councillor - Gala & District, Conservative The new year is upon us, and if you remember, last year, I stated I had a goal to have no McDonald's in 2023…. I can confirm that I will achieve this, although a few people have told me they think I am sneaking them without telling anyone. I guess I gave more of a perception of a McDonald's addict than I thought! In 2024, I am not sure what to give up or take up. I will have to decide soon, but I will update the next column on what I choose. Regarding Galashiels in 2024, there are a few things to look forward to from the potential rollout of CCTV provision across the town. I am also looking forward to the town team plan coming to fruition, which will collate some projects that can take advantage of funding given to the town via the Borderlands Growth Deal. There is also an opportunity for the region with the recently announced UK government funding of £20 million, levelling up money for the Scottish Borders. We also have ongoing initiatives from Energise Galashiels, which will revitalise parts of the town. I am also keen to establish a strong resilience team for the town which can assist in emergencies, so if you would be eager to help with that, please get in touch.
Continued on page 22
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T : 01896Gala 755540 Life 21
I also look forward to our sports teams' continued success, and my highlight of 2023 was when Gala Fairydean Rovers won the East of Scotland Qualifying Cup in March. It was one of the greatest comeback stories, and if they ever made a movie about it, nobody would believe it! We have much to be proud of as a town, with all its achievements over the last year, including the recently awarded Creative Town of the Year accolade. And to add a cherry to the top of the success, Galashiels has again been named the happiest town in Scotland. What a time to be fae Gala! Now, let's move forward into 2024 with great optimism, and I wish you all the best for the New Year. Don't hesitate to contact me at the details below if you need assistance. Email - Euan.jardine@ scotborders.gov.uk Telephone - 07811977720 Facebook - @VoteEuanJardine Twitter - @VoteJardine
Fay Sinclair Councillor - Gala & District, SNP It’s hard to believe that it’s already time to look to the year 2024 ahead of us. My family has a couple of birthday celebrations to look forward to in 2024, with our eldest son becoming a teenager just a day after I turn 40. As a parent that old adage is true, they really do grow up so fast, but it is amazing to watch my children growing up in Galashiels, the happiest place to live in Scotland! There’s also the prospect of a general election this year. I’m not sure if that’s something to get excited about but the prospect of a change of government and the opportunity to reject policies like the Tories’ illegal Rwanda asylum scheme, irrational immigration rules that will prevent much needed new NHS and care staff moving to Scotland and poor economic choices that have contributed to the UK cost of living crisis hitting all of our household budgets is certainly something to be welcomed. Locally, I’m working on something that I hope will generate some interest and excitement in 2024 both here and potentially even worldwide. I’ve been working with Christine Grahame MSP and local historian Graeme McIver to look at bringing to life the story of Galashiels candyman Robert Coltart and his world-renowned song, Ally Bally Bee. I remember my dad singing it to me as a child and I sang the lullaby to my three sons as well without ever knowing where the song came from. It wasn’t until we moved to Galashiels that we learnt of Robert Coltart and the more I hear of his colourful life, the more I want to share his story. Recently I learned that there’s no headstone to mark Coltart’s grave at Eastlands Cemetery so that’s something Graeme, Christine and I are working to rectify. Expect to hear more on that in January – watch this space! Councillor Fay Sinclair, SNP Galashiels and District M: 07773619753, E: fay.sinclair@scotborders.gov.uk
Neil Mackinnon Councillor - Gala & District, SGP As I write this the conservative run UK government has just announced plans to spend £150 million next year on their illegal and cruel plan to send asylum seekers to Rwanda, a country with a very questionable human rights record. With a £100 million already spent and a further £50 million pledged for the following year this brings the total spent on this scheme to close to £300million with not one person yet sent to Rwanda.
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Think of all the other things £300 million could be spent on? A fair settlement for councils would be one close to my heart but sticking with the issue of asylum seekers, £300 million could employ 3,000 or so officials on three year contracts to process asylum claims. At a rate of one asylum application per week the current backlog in processing the near 80,000 applications could be cleared in less than two years. Compare this to the cost of approximately £3 billion spent on housing asylum seekers last year. (£8 million a day) The Conservative UK government is so concerned with posturing to far right elements in it’s own support and fixating on small boats and a failed populist Rwanda scheme that it has neglected the asylum system to such an extent it is a massive drain on public funds. Is it not better to spend a far smaller amount of money on providing a fair and safe asylum system that a civilised and caring country should provide?
Citizens Advice Bureau Have you made any New Year resolutions? Perhaps you have decided that 2024 is the year you are going to get your finances in order and have started trawling the internet for some ideas and tips on how to do this? What you find on-line isn’t always up-to-date, current and could be misleading. We have a couple of suggestions where you can find reliable and helpful information. Have a look at Citizens Advice Scotland’s Money map tool https://moneymap.scot It will help you find sources of online support to increase your income, reduce your bills and ease the costs of daily living. If you don’t have access to the internet or a smart phone, contact us and we will work with you to access the information. If you are struggling to meet your financial commitments and worried about missing payments you may need more specialist support – please get in touch as soon as possible. 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
GAOS Musical Theatre As we resume rehearsals on 8th January after the Christmas break, our ‘Me and My Girl‘ cast are gearing up for a very busy few weeks. Showtime looms on the horizon and lines need to be learned, songs perfected and choreography mastered. This will be the main focus for all our talented and very hard working cast, especially our principals, who are determined to bring the audience another fabulous, funny and entertaining show in March. Lots is also happening behind the scenes in the run up to this year’s production. Patrons letters, ticket sales, and of course our annual Coffee Morning, which has become a major event in our yearly calendar, all need to be organised and relevant information relayed to the public. Look out for more details on all these in the February edition. A busy time for all involved - both on and off stage! As well as all this, following our name change at the start of the season, our President Ruth Davidson (together with photographer Sheila Scott) has spent the last few months developing our new website! And it is now live! Head over to www.gaosmusicaltheatre.co.uk to find out what we have been up to. While still a work in progress, you will find useful information on a number of Continued on page 34
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This Month’s Tricky Sudoko How to play............
7 5 1
3 3
9
7 8
4
8
2
5
2
1
3
8
4
9
1
4
8 2
6
5 3
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!
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The Gala Garden January Some people think that January is the coldest, longest, most boring month of the year. The same people generally don’t think much of February either. But I’d like to try to put a little shine on January if I can. Winter defines the climate in the cool temperate latitudes. The mainly deciduous forest, stretching around the globe at the mid-latitudes in both hemispheres, is one of the richest, most fertile habitats on the planet. In winter decayed vegetation breaks down to feed the soil, creating rich ground. There are about 150 to 200 growing days and enough rain to grow crops intensively. When spring comes, plants receive cues to come into growth and the food they produce supports us all.
contrast with the bare branches of deciduous trees and shrubs, especially if it snows. You can still work when the weather permits. Carry out late winter pruning of apples and pears by reducing the past year’s growth to about 4 or 5 buds, removing any dead or damaged wood and branches which either cross or crowd the middle of the tree. Make clean cuts just above a bud or back to a main stem. You can also do some restorative pruning of established deciduous shrubs, removing one-third of the thickest growth to the base. If you do this every winter for about three or four years you will have an entirely new shrub with healthy vigorous wood.
Remember to knock heavy snow off conifers with the back of the broom and avoid getting salt from Nothing would be the same without winter: it’s the paths onto the grass or other plants. cold that encourages flower buds and germination. If you’re feeling restless you can always turn over Without it, food production is reduced or irregular the compost heap, incorporating some brown in both quantity and quality. This particularly material like newspaper or egg cartons. If you affects nuts and fruit like apples, cherries, keep it well made up during the winter it will heat strawberries and pears, and cereals like wheat. quicker in the spring. There is already evidence that winter chill has declined in Britain and that this has affected our output of certain crops. Maybe this has affected your fruit trees; lack of winter chill is one cause of irregular or poor fruiting. The garden is often put to bed in late November and disregarded until March but there is pleasure to be had from good structure and plenty of evergreen plants and shrubs. Well-clipped evergreen shrubs and hedges make a good 28 Gala Life
Whether the winter is Narnia or nuisance, remember we are lucky to have it. By the end of January, the sun will be stronger and the days will be longer. The bulbs are growing and the buds are fattening on the trees; remember “If winter comes, can spring be far behind?” Happy New Year! Sheila Drummond
We a movin re g soo n to big ger a n better d prem ises
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Put The Brakes on Fast Food For a Longer Happier Life
It is the ultra processed foods that cause us most harm, so cutting down is a good start. However, recognising them can be quite difficult so, here are four things to look for and some tips for a better healthier lifestyle: 1. Long list of ingredients: All-natural products The NOVA Food Classification System, developed are made from just a few ingredients whereas by researchers at the University of Sao Paulo, ultra-processed foods typically have at least Brazil, places food into four categories based on five different ingredients listed on their labels. how much they have been processed during their To avoid ultra-processed foods, steer clear of production: these products. 1. Unprocessed or minimally processed 2. Unfamiliar ingredients: Ultra-processed foods foods: This includes produce such as fruit, contain additives you would never add to vegetables, milk, fish, pulses, eggs, nuts and home cooking. If the ingredients list things seeds that have no added ingredients and you’ve never heard of (and can’t pronounce), have been little altered from their natural state. these are likely to be preservatives, 2. Processed ingredients: This includes foods sweeteners, colouring, or other artificial food that are added to other foods rather than additives. eaten by themselves such as sugar, salt, 3. Red food labels: Ultra-processed foods butter, lard, oils and vinegar. typically contain high amounts of fat, sugar, 3. Processed foods: These are foods that are and salt. Check the nutritional breakdown of made by combining foods from groups 1 and all pre-packaged food you eat and avoid any 2, which are altered in a way that home cooks with red colour coding – these are often ultracould do themselves. They include foods such processed food products, or at very least not as jam, pickles, tinned fruit and vegetables, good for you! homemade breads and cheeses. 4. Extended shelf life: When fresh food has 4. Ultra-processed foods: Ultra-processed foods an extended shelf life, it often indicates typically have five or more ingredients. They preservatives have been added. In particular, tend to include many artificial additives and products containing preservatives such as ingredients that are not typically used in home sodium benzoate, nitrates, sulphites, BHA, and cooking, such as preservatives, emulsifiers, BHT should be avoided. (BHA or butylated sweeteners, and artificial colours and flavours. hydroxyanisole is a synthetic antioxidant that They are made using sequences of processes is used to prevent fats in foods from going that extract substances from foods and alter rancid. BHT or butylated hydroxytoluene also them with chemicals in order to formulate a stabilises fats and is used to retain food smell, final product designed to be cheap, palatable colour and flavour.) and convenient. Ultra-processed foods Homemade is best. Cooking with fresh ingredients generally have a long shelf life. and choosing precisely what foods you include in Examples include ice cream, ham, sausages, your recipes is an easy way to avoid unhealthy meals. crisps, mass-produced bread, breakfast Use plenty of fresh fruits and vegetables, fresh cereals, biscuits, carbonated drinks, fruitmeat and fish and whole foods. Unhealthy foods flavoured yogurts, instant soups, sweets, like fries, burgers and pizza would be considered packaged snacks and pastries, ready-to-heat ultra-processed if purchased from a fast-food products, and reconstituted meat products or plant-based alternatives. Surprisingly, they restaurant but minimally processed if made at home with similar ingredients, or indeed from a also include some alcoholic drinks including quality local butcher or baker. whisky, gin, and rum. It is well established that processed foods are bad for us, causing a list of ailments including obesity, hypertension, heart failure and early death. In this country, on average, 56% of our daily calories come from processed foods. Time to change?
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Classification of Processed Foods
Snack on whole-foods. How many crisps, biscuits, cakes, cereal bars and sweets do we get through between meals? These are all examples of ultraprocessed foods that can easily be avoided, or at least cut down. Why not try fresh fruit, cucumber sticks, raw vegetables, nuts and seeds, and boiled eggs? They also satisfy the craving for munchies and will help keep your weight down.
processed food category. Avoid energy drinks, sugary soft drinks, frozen coffee drinks and long-life fruit juice. As you can see, identifying ultra-processed food is a challenge, the bigger challenge however is finding a suitable healthy alternative. Here are some ideas: Swap •
Sweetened breakfast cereals for homemade oatmeal.
•
Sugary soft drinks for carbonated water and fresh fruit juice
• These products contain several ultra-processed ingredients. The meat itself is reconstituted (!) and thus ultra-processed, the buns used for burgers are • packed with preservatives, and their soft drinks are another ultra-processed product. • I’m not saying you cannot eat meals out, and it’s • great to get out of the kitchen once in a while. • However, choose healthier restaurants that focus • on nutritional products and natural ingredients.
Industrialised white bread for homemade or sourdough.
Avoid fast foods. One of the worst sources of ultra-processed food is fast food, such as the iconic cheeseburger or chicken nuggets from your kids favourite burger joint.
If you’re set on eating fast food, make it an occasional treat rather than the norm. Don’t forget the drinks. Unfortunately, many of your favourite drinks also fall into the ultra-
Long-life fruit juice for freshly squeezed fruit juice. Fried chicken for home-roasted chicken. Cured meats and ham for fresh pork cutlets. Beef burgers for homemade or roast beef. Flavoured crisps for unsalted nuts, pumpkin seeds or sunflower seeds
Live healthy, live long
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areas, including joining the Company, securing tickets, becoming a patron, upcoming events or you can just look back on some of our past productions captured in the photographs taken by Sheila, who has now been photographing the Company and sharing her technical expertise with us for nearly 30 years. What an asset! Make sure you take a look to keep up with all that is happening at GAOS Musical Theatre.
Rotary Club of Galashiels and District Join over 1.4 million people worldwide to be part of projects that support communities locally, nationally and internationally. Very grateful to those that helped and joined in to our events in December. Looking forward to deciding on the local groups to support with monies raised and new projects in 2024. You can see recent events and news on our FaceBook page Galashiels and District Rotary Club. If you want details of how to help us with our projects or become a member call Club Secretary Rae Hastings 01896 752924.
Charity Concert in Aid of Ukraine Distinguished Ukrainian pianist, Ivan Hovorun, who is now based in Manchester, will be playing a special charity concert in Melrose Parish Church Hall at 3pm on Sunday, January 7th. All proceeds will help to fund a bursary to enable young musicians displaced by the Russian invasion to study in Glasgow at the Royal Conservatoire of Scotland. As well as supporting a very good cause, the audience will enjoy a selection of classic C19th repertoire by Beethoven, Schumann, Chopin and Liszt, interlaced with hauntingly poignant pieces from a now tragically war-torn land by Valentin Silvestrov and Myroslav Skoryk, whose Melody in A Minor has become an anthem of Ukrainian resistance. Admission is £15 for adults, £5 for 18-25 and students and free for children accompanied by a paying adult. Tickets available at www.ticketebo.co.uk/melrose-music-society
Galashiels Church of Scotland Old Parish & St Paul’s building – Scott Crescent TD1 3JU St John’s building – Hawthorn Road, Langlee TD1 2JZ Trinity building – High St TD1 1SE We are a united congregation who want to glorify God and exalt Christ 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. 7th January - 11am Morning Service (Trinity Church, High Street) 6.30pm Evening Service (St John’s Church, Langlee) 14th January - 11am Morning Service (Trinity Church, High Street) 6.30pm Evening Service (St John’s Church, Langlee) 21st January – 11am Morning Service (Trinity Church, High Street) Followed by a Burns’Supper 6.30pm Evening Service (St John’s Church, Langlee) 34 Gala Life
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28th January - 11am Morning Service (Trinity Church, High Street) 6.30pm Evening Service (St. John’s Church, Langlee) Girls Brigade 1st Galashiels Girls' Brigade – Monday evenings. 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 Bible Study - House Group meets on Tuesday Morning. Guild - meets fortnightly on Tuesday afternoons 2.15pm in Old Parish& St Paul’s. 9th January – Members Afternoon. 23rd January at 12.30 – Burns lunch with entertainment. All welcome. Coffee Stop - Starts 10th January. Wednesday mornings 10am – 12noon. St John’s small hall. Drop in to meet friends. Prayer Meeting - Wednesdays at 7pm in St John’s . Badminton - Wednesdays 10am-12md Old Parish &St Paul’s. Choir rehearsals - Thursdays at 7pm. Meet in Trinity small hall. Anyone who enjoys singing will be made very welcome. There is no necessity to be able to read music! There will be no choir rehearsals 4th January. Choir resumes 11th January. For further information Minister: Rev Graeme Glover, e-mail: GGlover@churchofscotland.org.uk phone: 01896 209455 website: www.galashielschurchofscotland.org.uk
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 livestreamed, 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 Messy Church meets from 3.00-5.00pm on the second Sunday of the month. Our next meeting is on Sunday 14 January 2024. Children must be accompanied by an adult. All welcome. Open Door Come along to our weekly Open Door every Thursday, 10.00am-12noon, when Melrose Church Hall is be open for tea, coffee, company and chat. All welcome. Bowden Community Café This continues to meet on the third Wednesday of each month in Bowden Village Hall at 11am the next is on Wednesday 17th January 2024. All are very welcome. Continued on page 38
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Galashiels Baptist Church Galashiels Baptist Church is a community of Christians committed to loving God, each other and Firstly, can we take this opportunity to wish you happiness and good health in this new year! We are open to all ages and you are welcome to join us in our building or online. If you have never been to church before or are looking to explore Christianity further, we would love to get to know you and journey with you. These are the activities we have going on each week: Sundays 10:30 am (weekly) – Sunday Service. A mix of worship music, prayer, and teaching with creche and Sunday Club for children during term time. Tuesdays 10:00-11:15 am (weekly) – Parents, Carers & Toddlers Group. A group for those looking after children aged 0-3 years with toys and refreshments served. 2:00-4:00 pm (weekly) – Tuesday Tea Club. An afternoon tea including home-made cakes as well as fellowship and conversation. 7:30-8:30 pm (weekly) – Evening Prayer Meeting. A time to pray together on Zoom. Wednesdays 11:00 am (fortnightly) Ladies’ Prayer Meeting. A time of informal fellowship and prayer in the church lounge. 2:00-4:00 pm (weekly) Arts & Crafts Group. Bring along your painting, knitting, card making etc. and enjoy an afternoon of fellowship and creativity with refreshments. Thursdays 10:00-11:15 am (weekly) – Parents, Carers & Toddlers Group. A group for those looking after children aged 0-3 years with toys and refreshments served. All of these activities take place at our building on Victoria Street and for the most up to date information please visit our website: www.galashielsbaptistchurch.org.uk We’d love to welcome you at any of these activities and get to know you.
Roman Catholic Parish of Our Lady & St Andrew Galashiels - Our Lady & St Andrew’s, Stirling Street, TD1 1BY Holy Mass : Sunday 11am, Wednesday 6pm, Friday and Saturday 10am. Melrose - St Cuthbert’s, High Cross Avenue, TD6 9SQ Holy Mass: Sunday 9.15am, Thursday 10am,. Selkirk – Our Lady & St Joseph’s, High Street, TD7 4JX Holy Mass : Saturday (Vigil) 6pm, Monday 10am Adoration of the Blessed Sacrament, 30minutes before every weekday Mass, beginning Advent. 38 Gala Life
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Parish Administrator: Father Benedict Iwatt Email : parishpriest@galacatholic.org Telephone : 01896 752 328 Facebook : @borderscatholic Check our website at www.galacatholic.org for our weekly newsletter and for up-to-date information about services and events.
St Peter’s Scottish Episcopal Church In John’s Gospel Jesus says that he came to this earth so that people might have life, ‘and have it abundantly’. We are a small church of less than perfect people trying to find out what that promise might look like in our day to day lives, in Galashiels, and in our damaged and complicated world. All are welcome to join us – old and new friends, all ages, and stages of life. Services Why not join us for our Sunday Service at 10:30am when we sing, hear a short talk, and celebrate Holy Communion. Looking for a quiet reflective space? Then why not come and try our short Quiet Communion which includes prayer for healing every second Sunday in the month at 6pm. For families with primary age children, we have Messy Church every fourth Tuesday in the month from 5:30pm to 7pm during term time. Enjoy food, activities, and fun. Children must bring a parent or other adult with them. Contact Details Priest: Revd Dr Lesley Penny Telephone: 0330 113 1379 Vestry Secretary: John Marsden Telephone: 0753 809 4986 Email: stpeterschurchgala@gmail.com
Caddonfoot Parish Church Now that Christmas is over, parishioners at Caddonfoot Parish Church, linked with St Mary of Wedale, Stow, and Heriot, are preparing for a new year. A Family Nativity Service, the traditional Watchnight service, with a collection for Christian Aid, and the Festival of Nine Lessons and Carols ( a joint service in Caddonfoot) were scheduled over the Christmas period. Services continue be led by our Locum, the Rev June Johnston, each Sunday at 09.30 a.m. Continuing with tradition, the bell is rung ahead of worship each Sunday. The Kirk Session met in November, and the next meeting will be held on Thursday, February 29, at 7 p.m. (by Zoom). On Remembrance Sunday, a total of £200 was raised for the Earl Haig Fund. Visitors and church-goers are reminded to exercise care when walking through the Memorial Garden area. Please leave any bags for the Food Bank in the vestry and save disused stamps for the Eden Valley Hospice at Brampton. All the best for 2024 to readers of our church news.
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TIPS FOR COPING WITH
LONELINESS L
• Existential loneliness – a ‘feeling of oneliness. Described as ‘a subjective, fundamental separateness from others and the unwelcome feeling of lack or loss of companionship. It happens when there is a wider world’ mismatch between the quantity and quality Other types of loneliness can include: of the social relationships that we have, and • Transient loneliness – a feeling that comes those that we want’. It can affect anyone and goes of any age, regardless of background • Situational loneliness – only occurring at or life experience. In fact in 2022, certain times like Sundays, bank holidays or 49.63%* of adults reported feeling lonely Christmas occasionally, sometimes or always. You • Chronic loneliness – feeling lonely all or most can feel lonely at social events or at work, of the time particularly when you have no shared common interests or values, or hold any - as listed by campaigntoendloneliness.org form of emotional or physical intimacy with them. Everyone will experience RELISH THE FREEDOM OF YOUR loneliness differently and have their own reasons for it. Feeling lonely is not fun and ALONE TIME! We live in a very highly comparable world and social can have a serious affect on our mental health and our physical health. But not to media doesn’t help. When were feeling lonely we can quite easily focus on what we are lacking and what worry, here are some helpful tips to help others may have; such as a strong friendship group, make loneliness feel a little better to cope or a deep connective relationship. All be it these emotions and wishes are completely valid, finding with. *Statistics from campaigntoendlonelieness.org Please note this is a blog article these are simply suggestions and if you’re struggling with loneliness and poor mental health please consult your GP or a certified mental health practitioner to help you feel better.
LONELINESS TYPES There are different types of loneliness. The following three are the most commonly identified in evidence and literature on loneliness: • Emotional loneliness – ‘the absence of meaningful relationships’
activities or hobbies you enjoy can help shift the heavy emotional weight of loneliness. So consider the things that you would love to do with your free time. Whether it be reading a good book, or completing a marathon series on Netflix, baking that delicious cake or bread, taking long walks, or even sitting in the park for hours watching and listening to a podcast or your favourite album. Whatever makes you smile or better yet laugh. Just really relish this abundance of free time and ENJOY IT!
TRY AND DO THAT THING WITHOUT A PLUS ONE We often prefer to go places with the accompaniment
• Social loneliness – a ‘perceived deficit in the of a friend. It can often become a bit of a crutch, and we can get hung up on not being able to go and do quality of social connections’
fun stuff without a plus one. Just go do it, on your own. You want to go to the museum, go. You want to eat at that amazing new restaurant, go. A cookery class. Go. Wedding. Go. Don’t miss out on having fun and enjoying your free time simply because you don’t have a plus one. By going, you open yourself up to new opportunities to meet new people. Like minded people with the same interests, and maybe, just maybe you make a really good friend. If you don’t. Don’t despair and crawl home in a wallowing mess. Appreciate that you enjoyed your free time, that blissful quality ME TIME! Shifting your mindset towards enjoying the fun things on your own and not holding on to too many expectations of meeting people can become really healthy. You feel more independent and able to enjoy your own company. Time alone can feel more like a gift instead of a curse.
TAKE A CLASS OR JOIN A GROUP Fancy learning yoga? Boxing? Or like running and see there’s a park run every Saturday? Perhaps there’s an interesting new pottery class, or short course in a subject you might like. Whatever peaks your interest, attending groups, clubs or classes is a fantastic way to feel less lonely and help you socialise. It can be quite anxiety inducing, but everyone else taking the class is also there to learn so probably feels the same! Give something new a go!
GET OUT AND ABOUT The simplicity of being around people can help you feel less lonely. I mean, just being in public even not connecting with people. Just having people peopling around. Try doing work in a coffee shop for a while,
or a library. Go for a wander round some shops. Eat at a busy restaurant. Whatever you’re comfortable with, it’s just about being in humanity. We are social creatures, so it’s natural and necessary for us to feel like we’re part of a larger group. You can take it a little further, perhaps make eye contact with people you see, or simply saying hello to strangers, or polite small talk to the waiter. These can be tiny, connections. A little social acknowledgement. It might not be reciprocated, or progress onto a deep rooted connection. But that’s OK. But who knows, you might end up in a wonderful conversation… worth a try anyway.
LOOK AFTER YOURSELF Taking care of yourself is very important to your wellbeing. Ensure you prioritise looking after yourself, by making sure you are eating healthily, being as active as you can be, and sleeping well is very important. But looking after yourself can be finding ways to bring yourself more comfort. What small thing do you really need to do and that will bring some comfort? Do you need to put that huge clean laundry pile away that you’ve been procrastinating over? Order a tasty takeaway? Enjoy a super healthy meal? Have a long hot bubble bath with Netflix on? Actually doing your to-do list? You don’t have to dig deep to be honest about what you really need.
BE MINDFUL OF SOCIAL MEDIA Social media can help some people feel less lonely, by being a part of online social groups, where you an advise each other or support each other, stay in contact with loved ones who live far away. If you’re older and new to social media, AgeUk
offer Silver Surfer courses. However, social media can really snowball loneliness. Social media can draw us into a self deprecating spiral of comparisons and highlight what we lack. Seeing others socialise and live their best lives can really make you feel left out. Instead, call a friend, a family member or a neighbour. These meaningful conversations are far more beneficial than gloom scrolling your loneliness.
HOW DO YOU WANT TO SOCIALISE? Think about that kind of social interaction you’re looking for. What kind of connection do you need? A long conversation? Perhaps just a quick check in text? There isn’t a one universal way to feel connected. It’s entirely individual to our needs. When you’re feeling really alone, look at the easiest point to make a connection. It’s also worth bearing in mind, texting for calling or even FaceTiming your friend you haven’t chatted with in a while isn’t going to annoy them. We all have people in our lives we’ve been meaning to catch up with. Remind yourself of how you’d feel if you heard from them. Go on send that funny TikTok/meme/quick check in to your friend.
TRY MEDITATION Meditation and mindfulness are helpful in dealing with a variety of negative and distressing emotions associated with loneliness. These practices can help individuals learn to tolerate uncomfortable feelings and avoid turning to maladaptive coping behaviours. Meditation is really effective for loneliness if it is done regularly and with consistency. Picking a specific location and time of day to spend five to 10 minutes of uninterrupted practice is a great way to start. By recognising the emotions and accepting them in a nonjudgmental way (not thinking of them as good or bad), the negative sensations become less intrusive and
controlling, allowing the lonely person to find space for more joy and connection. You can find fantastic YouTube videos of guided meditations specifically for loneliness; Live Sonima’s Guided Meditation for Loneliness and Jason Stephenson’s Guided Sleep meditation to Aid Loneliness and Isolation are great examples.
DON’T KEEP IT TO YOURSELF Talking to someone about how you feel and learning positive coping techniques can be a helpful way to cope with the negative emotions associated with loneliness. You can access talking therapies through your GP, community support organisations, or privately. Find out what support is available in your neighbourhood. Your local council may have a Community Hub to connect you with a range of services, groups and activities to meet your needs. Community Connectors and Social Prescribers can also help to connect you with opportunities to improve your health and wellbeing more broadly. Talk to your GP about how to access these services in your local area.
VOLUNTEER By participating in community activities you can create connections and help develop relationships surrounding shared interests, as well as giving you a great hit of dopamine for having done a good deed! www.ageuk.org.uk/scotland/what-we-do/ tackling-loneliness/ www.carrgomm.org/help-support/howwe-support/isolation-and-loneliness www.campaigntoendloneliness.org
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Hope Church Borders Jesus loves His church and so do we! The word church means different things to different people. We like the original use of the Biblical word ‘ekklesia’ - a gathering of people, called for a special purpose. At Hope we like to see ourselves as a family of God’s people all on a journey with Jesus together, and we look forward to making you feel at home with us. Sunday Gatherings - On the first Sunday each month we gather in Life Mission Groups locally across the Borders. All other Sundays we meet at 10:30am at Hope Central, Galashiels. Hope Youth, Hope Kids & Hope Babies meet during the gathering. Mid-Week Gatherings - Weekly Hope Prayer meeting - Tuesdays 10.30am online via zoom. Hope Worship & Prayer Nights - 1st Wednesday of the month, 7pm @ Hope Central, Galashiels. Green Hope Community Drop In - Every Thursday from 10.30am - 3pm for coffee and community @ Green Hope, Plainfields, Newtown St Boswells, TD6 0RY. For more information, please email enquiries@hopechurchborders.org.uk Hope Central Community Drop In - Every Friday from 1-4pm. Join us for coffee and community @ Hope Central, 1-3 Overhaugh Street, Galashiels, TD1 1DL. Here to listen. Here to care. Here to help! For more information, please email enquiries@hopechurchborders.org.uk Thrive - Baby & toddler group meeting @ Hope Central, 1-3 Overhaugh Street, Galashiels, TD1 1DL every Wednesday during term time from 10.30am - 12.15pm and 1.15-3pm. Bring a snack for your little one and we’ll provide coffee and cakes for parents and carers. We’d love to see you there. Thrive is registered with Early Years Scotland. For more information, please email enquiries@hopechurchborders.org.uk Hope Central, 1-3 Overhaugh Street, Galashiels, TD1 1DL www.hopechurchborders.org.uk
Bethel Rock Gateway Church We are operating as a virtual church at the moment, and have Bible teaching every Tuesday at 7pm. Join us by sending your email address to - douglasrenton@hotmail.co.uk - and we will send you the joining instructions. There is much teaching about modern life in the Bible. Join us at 7pm on Tuesday as we go through the books John & Revelation. Pastors Douglas & Kathy Renton
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MONDAY Galashiels
St Pauls Church, Scott Crescent 9am, 10.30am, 3.30pm and 5.30pm
SATURDAY Melrose Melrose Parish Church - 8am
Call/text Tricia 07828 847255 Or just pop in
Berwick
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Gala Rugby Club Frozen Pitches! Rugby has fallen victim of the plummeting temperatures over recent weeks as fixtures against Biggar and Melrose were both postponed due to frozen pitches. These games have both been moved into the new year as Gala now travel away to play Biggar on the 6th of January meaning the scheduled Border League fixture against Hawick has been postponed. Gala will travel to the Greenyards on Boxing Day to play the annual Waverly Cup clash against Melrose, Gala currently hold the cup and will be doing all they can to keep hold of it at Netherdale for another year. The youth sections also faced disruptions to their game fixtures due to weather conditions. The Wanderers clash against Carlisle will now take place on the 6th of January. The Gala Red Triangle were due to host Boroughmuir at Netherdale on the 2nd of December but due to Frozen pitches the SRU organised this semi-final shield match was moved to the HIVE at Murrayfield. The GRT entered the fixtures feeling very much the under dogs given previous meetings with Boroughmuir. The match was extremely close with Boroughmuir going into the second half ahead, but the GRT boys stuck in and scored two tries putting them ahead and with a late penalty managed to hold their never and edge the win sending them into the final of the U16 Scottish Shield which is scheduled to take place at Murrayfield on the 17th of December. It is a huge achievement to reach the final and we are sure regardless of the result the boys will thoroughly enjoy the experience. Gala Rugby would like congratulate all the players, coaches and support staff involved in Team Scotland Trinbago 23 Rugby 7s but especially to their coach Craig Dods. They took home Team of the Year at the Scottish Sports Awards 2023 last night in recognition of their gold medal at the Commonwealth Youth Games. This made them the first Scottish team sport to win a medal at any Commonwealth Games event. We are extremely proud of Craig and this huge achievement with this group of young talented players. After three successful years of the Maroond@Gala format, we are delighted that Maroon'd returns for 2024! Join us here at Netherdale on 17th August for the 4th Annual 'Maroon'd@Gala' festival, showcasing the very best in Borders Rugby from P3 right through to Senior Rugby.
Photo courtesy of Alwyn Johnston
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FIXTURES January 2024
Fixtures
Gala 1XV
Gala Wanderers
26th Dec
Melrose (A)
6th Jan
Biggar (A)
13th Jan
Melrose (H)
27th Jan
Glasgow Accies (H)
Carlisle (A)
Mini’s training Sundays 10-11am Vixens training Wednesdays 6.45-7.45pm
Services include: Doors Locks Flooring Skirrng Joinery Leaks Taps Radiators TRVs Plumbing Electrical Lights Sockets Smoke Alarms Pictures Shelves Flat-packs Fixings Appliances Kitchens Bathrooms Installs Decoraang Tiling Painnng Silicone 07738 852 526 info@jsrepair.co.uk JSRepairUK jsrepair.co.uk Gala Life 49
50 Gala Life
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Suzanne Ferguson Business Services
Offering bookkeeping, VAT & payroll for small and medium sized businesses. Suzanne Ferguson, MAAT, MCIPP Telephone: 0771 820 2622 E: info@sfbusinessservices.co.uk Web: www.sfbusinessservices.co.uk
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We will close December 23rd and re-open January 9th
Remember - Fish Freezes Well
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Keeping Your Furry Friend Fat Free Everyone puts on weight around the festive cardboard boxes, muffin tins or towels can all be period, including our pets. New Years resolutions used to make homemade enrichment toys. and best intentions mean January diets are a Diet common occurrence for most of us. It’s the An appropriate diet can contribute up to 80% of perfect opportunity for encouraging weight loss a weight loss plan. in your pet as well, to help them live a longer, Overfeeding is one of the main factors causing healthier life. obesity in pets, as owners often feel they are not In recent studies it has been found that 65% giving their pet enough or are simply incorrectly dogs and 53% of cats are overweight in the UK measuring their daily food intake. It is important and this number is increasing annually. There is to check the feeding guide and ensure you are evidence that shows that overweight pets are weighing out the food your pet needs. more likely to develop health conditions such as diabetes, heart disease and arthritis. It has also Treat intake needs to be monitored. Treats should only be 10% of a dog’s daily diet, and if been proven that overweight pets on average live two years less than those of an ideal weight. they are getting treats during the day their meal size should be reduced to reflect this. Healthy So how do we shift the weight? alternatives to commercial treats include fruits Exercise and vegetables such as carrot, broccoli, banana, Exercise is vital for the health of our pets, and apple, and cucumber, or low calorie treats like Royal Canin ‘Educ’ treats. Alternatively, a lack of exercise is a very quick way for a pet to gain weight. Therefore, regular exercise is an you can use some of your pets’ daily kibble in important part of a weight loss plan. However, replacement of a treat. many pet owners will forget to incorporate both Senior, Neutered and Weight management diets physical and mental exercise into a pet’s daily have been developed with lower calories if you plan. are struggling to keep the weight off.
Mental enrichment includes using food as a If you would like some help with your fourform of exercise. Scatter food on the floor or use legged friends weight management, the Border puzzle feeders. There is a wide range of different Vets nursing are always happy to help. ways mealtime can be made into a form of Leigh Melrose RVN and Brodie Painter VCA exercise and make meals last longer. It doesn’t need to break the bank either; toilet roll tubes, www.bordervets.co.uk Galashiels Veterinary Surgery Gala Terrace, Galashiels TD1 3JT 01896 752156 54 Gala Life
Office: Monday - Friday 8.00am - 6.00pm. Saturday 8.30am - 1pm. Consultations by appointment
Our Pet Health Plan is the simple and convenient way to look after your pet's health. Our easy and convenient monthly direct debits save you money too. Dogs, Cats and Rabbits
Small (up to 10kg) £16.50
Medium (10.1kg-25kg) £18.50
Large (25.1kg-40kg) £20.50
X Large (40.1 and over) £28.50
Cats (All) £16.50
Rabbits (All) £11.99
Your Pet Health Plan includes: Essential annual vaccination with a full health check Flea treatments* (sufficient for a year) dispensed quarterly Worm treatments (sufficient for a year) dispensed quarterly 6 monthly health check with your vet
Dog
Cat
Rabbit
Dog
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Rabbit
You'll also receive the following (if applicable):
25% off Kennel Cough vaccination 25% off Rabies vaccination
25% off flystrike preventative treatment 50% off Primary vaccination course (initial injections typically given between 2 and 4 weeks apart) Selected Complimentary nurse clinics (where available) £10 microchipping 10% off food 10% off routine neutering 10% off dental procedures 10% off other parasite treatments
Monthly prices shown, vaccinations included: Dogs: Distemper, Hepatitis, Parvovirus, Leptospirosis. Cats: Flu, Enteritis, Leukeamia. Rabbits: Myxomatosis, VHD1, VHD2. *Tailord to your pet's needs
WINTER SPECIAL OFFER
FREE
Ear Wax Removal for over 75s Book your appointment today by calling us on 01896 314 014 51 Bank Street, Galashiels houseofhearing.co.uk
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JANUARY OFFERS
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HOROSCOPES BY CHRISTINE CHALKLIN
For January 2024 The New Year starts with a brilliant and optimistic triangular pattern between the Sun, Moon and the lucky planet Jupiter. On a personal level this bodes well for positive change during the year ahead, as long as you stay connected to your heart and to your true life path, success can be yours. The unpredictable and maverick planet Uranus is also involved in this aspect pattern, suggesting that globally there is still much upheaval and change to come. We will surely witness some major developments in the economy, trade and diplomatic relations. Transformational Pluto arrives in Aquarius again on the 21st (beginning another short stay until the final move in November) the cosmos suggests that the powerful Aquarian energy will endeavour to give us all renewed inspiration and courage to achieve remarkable things, and hopefully guide us towards a more humanitarian and social outlook. Dynamic energy planet Mars arrives in steady Capricorn on the 5th serving our capacity for endurance and our desire for emotional stability. Mystical Neptune in Pisces highlights the need for optimism and spiritual awakenings, it’s now more important than ever to stay kind and compassionate to ourselves and to others as we stand on the threshold of the New Year and of a new awakening. The new moon is in ambitious Capricorn on the 11th and the full moon culminates in the creative sign of Leo on the 25th All best wishes for a happy and successful 2024 ARIES MARCH 21 - APRIL 20 Three planets in Sagittarius gather at rather restless sector of your chart, you are probably expecting this year to be totally different to anything experienced before. Broadening your horizons, new learning and faraway travel will all occupy your mind. This is an important year for Aries as you focus on exciting projects. The Capricorn new moon on the 11th highlights a business opportunity that can take you forward. TAURUS APRIL 21 - MAY 21 January sees an abundance of cosmic activity at the highpoint of your chart; this indicates another important phase for developing your goals and ambitions. Further education and travel could play a big part in your plans for 2024. Delay your important decisions until Uranus returns to direct motion after the 27th. The Capricorn new moon on the 11th offers an exciting opportunity. GEMINI MAY 22 - JUNE 21 Mars, Mercury and Venus are gathered in the relationship area of your chart this month, suggesting that some important issues need to be addressed if you are to find a positive way forward. Knowledge gained during 2023 will assist you in making some important decisions. A short term goal also needs attention, for best results use the practical Capricorn new moon energy on the 11th. CANCER JUNE 22 - JULY 22 The start of January 2024 is energised by three planets highlighting your health and wellbeing sector. This planetary set up provides quite a challenge, but optimism and positive thinking will make a vital difference to your current plans and help things go your way. The Leo full moon on the 25th highlights finances, you can use your intuition to make some creative decisions. LEO JULY 23 - AUGUST 23 January’s powerful fiery Sagittarian alignment illuminates the love and passion sector of your chart, suggesting that a new or a renewed romance could now be on the cards. Meanwhile, the Capricorn Sun is powerful in the work and wellbeing sector of your chart, making planning and restructuring also a strong focus this month. The full moon in your sign on the 25th offers a challenging turning point.
VIRGO AUGUST 24 - SEPTEMBER 22 The Sun, joined by Mars on the 5th, occupy the most creative part of your chart during January. This is definitely the month to get new projects up and running, particularly as Mercury and Venus both change signs later in the month. The first new moon of the year in Capricorn arrives on the 11th, offering some new beginnings and practical help with innovative and pioneering ideas. LIBRA SEPTEMBER 23 - OCTOBER 23 Your home and family come to the forefront in January as the Sun illuminates your domestic Area. Venus, your ruler, also moves into down to earth Capricorn on the 23rd, creating important insights for you to act on in a practical manner. Mercury moves direct on the 2nd suggesting your ideas can flow again. The Leo full moon on the 25th brings an exciting sense of adventure and heightens your creativity. SCORPIO OCTOBER 24 - NOVEMBER 22 Mars, Mercury and Venus are all crowding the financial area of your chart suggesting that business plans and long range ideas are positively highlighted while your mind is sharp and at its best. Jupiter and Uranus are both in Taurus, pulling you toward taking a new and innovative direction. You can expect some big changes this year, but do remember it’s best to keep your options open. SAGITTARIUS NOVEMBER 23 - DECEMBER 21 As the month begins your sign is positively illuminated by Mars, Mercury and Venus, all offering a very optimistic start to the New Year. Expansion and growth are yours for the asking, but you would do well to have a period of reassessment before you stride forth, as its best not to repeat any past mistakes. After the 5th, dynamic Mars changes sign and shines a positive light on all your productive abilities. CAPRICORN DECEMBER 22 - JANUARY 20 January offers a rather introspective start as three planets request that you take time out to review where you are and where you want to be. The current optimistic Sagittarian energy offers you a new perspective on anything that needs adjusting. Dynamic Mars arriving in your sign on the 5th offers the start of an entirely new cycle, and shines a very positive light on any future endeavours. AQUARIUS JANUARY 21 - FEBRUARY 18 Action planet Mars joins the Sun in a pivotal position in your chart on the 5th; your intuition is at its height and you should now feel that the time is right to forge ahead with important changes to the structure of your life. Uranus, your ruler, moves direct on the 27th offering insight into an innovative new phase of work, use this trend to focus on professional challenges. PISCES FEBRUARY 19 - MARCH 20 Mystical Neptune is slowly coming to the end of its long journey through your sign. During this time your intuition and your imaginative and creative abilities have all been steadily growing. January offers renewed energy to put all your wisdom into professional challenges and career decisions. Positive breakthroughs will be sure to occur if you follow your intuition with renewed vigour and abundant self-confidence. Christine is a professional astrologer offering private consultations in astrology, life coaching and Bach flower essences. Bookings for readings for 2024 are now being taken. NAVIGATE YOUR WAY THROUGH these challenging times, discover your unique birth map and take a refreshing new look at the months ahead. Consultations are available on Skype, Zoom or telephone. Contact me now to discover what the stars have in store for you during 2024.
Christine Chalklin, Inspirational Astrologer and Life Coach Email: christine_chalklin@hotmail.com
Website: www.yourguidinglight.org Mobile: 07813 483549
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ADVERTISERS IN THIS ISSUE Apollo Blinds
57
DW Noble
53
Mackenzie Plumbing
49
Art Home Renovations
61
Easy Fix Windows
41
Man with a Van
45
Bethel Rock
46
Eribe Knitwear
21
Modern Pilates
23
BMAS
50
Fast Food
30
Our Lady & St Andrew
38
Border Canopy
56
First Mortgage
2
Pet Crematorium
63
Border Vets
54
Fitness
14
Plumbstore
11
Borders Buses
39
Gala Baptist Church
38
Rate Card
60
Bowden & Melrose Parish
36
Gala Church of Scotland
34
Recipe
16
British Legion
9
Gala Garden
28
RFG Van Hire
61
Buglass Gas Services
45
Gala Rugby Club
48
Rotary Club
34
Caddonfoot Parish
40
Galashiels Mobility
29
Safe & Protect
37
Caravan Fix
23
Galashiels Town Team
17
Samaritans
13
Castle Warehouse
19
GAOS
24
School Bell Tuition
47
Charity Concert
34
Grove Bedding
32
Shanghai Banquet
1
Chris Sinton Painter
57
Hilarys Blinds
47
Slimming World
47
Chrissie Gerstenberger
35
Hope Church
46
St Peter’s Episcopal
40
Christine Grahame MSP
53
Horoscopes
58
Sudoko
25
Citizens Advice Bureau
24
House of Hearing
56
Suzanne Ferguson
52
Councillor Euan Jardine
20
Infinity Blu
15
Trimontium Museum
13
Councillor Fay Sinclair
22,53
James Agent
64
Tweed Blinds
13
Councillor Neil Mackinnon
22
James Graham Roofing
45
Unite Union
25
Creme De La Creme
61
John Lamont MP
20,51
Walking on Air
35
Cruelty Free International
35
JS Repair
49
Willie's Wonky Computer
18
Cullen Kilshaw
26
Leaflets
52
Wilson Electrics
57
WJ Blair Jewellers
13
Dave Gray Joiner
61
Live Borders
7
DM Hall
41
Loneliness
42
Helpful Numbers to Hand Gala Police Station Scottish Power Gas Emergency BGH Social Work Emergency
01896 752222 08452727999 0800 111999 01896 826000 01896 752111
Scot Borders Council Citizens Advice Bureau NHS 24 Victim Support
0300 100 1800 01896 753889 111 01896 751212
Whilst every care is taken in preparing this magazine to ensure accuracy, the publishers cannot be held responsible for loss, damage or omission caused by an error in an advert. Artwork is accepted on the condition that it is legal and copyright free and that the advert is fair and accurate. The publishers cannot accept responsibility for the accuracy of claims made by the advertisers or the views expressed by contributors, nor do the publishers necessarily share such views. We reserve the right to refuse articles and advertisements. Reproduction in whole or part without written permission is strictly prohibited.
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