Tomorrow Algarve Magazine - January 2023

In this edition

Golden Globe Winner

An interview with Bárbara Tinoco

A Screenwriter is Born How a Lagos writer achieved his dream January's Song and Dance The History of Corridinho Eleven Days Lost How the Algarve inspired an album

A COMMUNITY MAGAZINE FOR THE ALGARVE

Sophie Sadler

Feliz ano novo, readers of Tomorrow magazine,

Welcome to 2023 and the hangover month. If January gets you down, like me, we have tried to build some cheer and optimism into these pages to get you through taking the decorations down and starting your diet. We have included some fantastic articles about inspiring people, places to visit and, of course, how to achieve your new year’s resolutions.

Tom

Phil

One thing you can celebrate this month is Three Kings’ Day on 6 January. It marks the day that the three kings, also known as the wise men, travelled across the desert to visit baby Jesus. Sadly, it’s not a public holiday, but why not celebrate by eating up all the leftovers and meeting up with family and friends?

It is always joyful for the team at Tomorrow when we see a positive outcome to our articles.

Remember the December magazine with the fabulous sand art by Vitor Roposo on the front cover? Vitor came to the office to pick up some printed copies and he read our article about Marc from Praia da Luz. The 18-year-old has Down Syndrome but led a happy and active life until he developed Hashimoto’s disease and psoriasis, and then later on psoriatic arthritis, which means his joints and muscles are deteriorating, leaving him in a wheelchair. His parents made an emotional appeal for people to give them some financial support to take him to the UK for treatment so he can once

more walk on Luz beach. Vitor was so moved by the story that he created some sand art to support Marc and publicise his appeal. What a positive start to 2023 to see the community pulling together to help someone who needs our help. The gofund.me link is below if you missed the first article.

Remember, if you are at a loose end, we would love to hear from you with comments about the reports, issues you want to raise or places to visit you would like to recommend. Please email the editor.

We wish you all a very Happy New Year, enjoying this region’s wonderful lifestyle. I am sure you will not remain glum for long!

A Very Happy and Prosperous New Year to you all, Sophie, Tom, Phil and the Tomorrow team

Help Marc: gofund.me/9aac32ce

Read Marc's story: bit.ly/3Weto6f

Portuguese singing sensation

Bárbara Tinoco

WORDS Vaughan Willmore PHOTOGRAPHY Sebas Ferreira

In her first-ever English language interview, Bárbara Tinoco speaks exclusively to Tomorrow about her career, family, love, and the year ahead.

She’s had three Top 10 records and a best-selling album. She’s won a Golden Globe and her YouTube channel has attracted a staggering 37 million views. During a break from recording her eagerly awaited second album, Tomorrow magazine caught up with the fabulous Bárbara Tinoco at her recording studio in Lisbon. We started off by talking about her meteoric rise to fame.

It was in September 2018 when Bárbara first came to the public’s attention, appearing as a contestant on The Voice. “I sang the Dolly Parton classic, Jolene”, said Barbara. “It was the blind audition phase. The judges didn’t turn their chairs, but they were so nice to me and gave me a chance to sing one of my own songs, Antes Dela Dizer Que Sim (Before She Says Yes).”

The public’s reaction was immediate. A beautiful 19-year-old woman composing and singing such a wonderful song. Within days it had gone viral (11 million YouTube views and still counting) and within a matter of weeks, she was signed to a record deal.

Since the success of Antes Dela Dizer Que Sim, more hit singles have followed, along with a best-selling album and a 2021 Golden Globe

award (Top Performer, no less). Many of the songs on her first album were written when she was sixteen or younger and tell of lost love and regret, demonstrating a maturity way beyond her tender years. I asked from where she drew her inspiration. “I had a wonderful childhood”, said Bárbara. “I have a lovely family. There were no dramatics. But I think everyone, at some point in their life, has been hurt in love. I certainly have. I can understand that.”

If, at this point, you’re feeling that you haven’t yet connected with Bárbara’s stellar career, then don’t worry. You almost certainly will have heard her music. Indeed, you couldn’t fail to have heard ‘Sei La’ (I don’t know), so popular has it been on the radio and in shopping malls and stores. With its beautiful melody and wistful lyrics, it’s destined to be an all time classic.

“My grandfather was a poet and musician,” said Bárbara. “My father owned a music store here in the city, so from an early age, I have been surrounded by music and literature. And I’ve always loved words and how you can use them to create emotion.” As for the performers who’ve inspired Bárbara, she cites Suzanne Vega, Mark Knoffler, Bob Dylan and Miguel Araújo. All great songwriters themselves.

My father owned a music store here in the city, so from an early age, I have been surrounded by music and literature. And I’ve always loved words and how you can use them to create emotion.

Away from the spotlight, Bárbara describes herself as “very much a city girl. I love the hustle and bustle” and as being a “bit of a nerd” in that she loves many different gaming consoles and games. Bárbara’s favourite game is Catan, something which she’s very talented at, reaching the national final in 2019.

In terms of her live performances, I’ve had the pleasure of seeing Bárbara on two occasions, both of which were in Tavira. She’s an excellent performer and has a great rapport with her band and audience. She attracts a wide crosssection of ages and backgrounds and has become especially popular with young children, something which she credits to being a judge of the Kids Voice. In four years, she’s gone from auditioning for The Voice to being a judge on the kid´s version. It’s a testament to how hard she’s worked and also, I suspect, from having such a lovely personality – she’s funny, clever and self-deprecating.

On 11 January, she’ll be performing for the first time outside Portugal, in London, a city she has visited once before and adores. I asked if it was part of a plan to break into the English language market. Bárbara laughed, “I consider myself to be very Portuguese,’’ she said, “but my English is good (it’s exceptional) and I can be quite funny in English” (she certainly can).

In London, she’ll be singing two songs in English, including a new song she’s written herself. Whether they be English or Portuguese, her fans in the UK are in for a treat. Indeed, all of her fans here in Portugal and elsewhere are in for a treat: there’s a new album out in the spring and concert dates are already planned for 9 March in Braga, 25 March in Porto and 22 April in Lisbon. Tickets are available via the Songkick website (see below). More dates will be added.

It was a pleasure speaking with Bárbara. As popular as she is here in Portugal, I have no doubts that her wonderful talent and warm personality could well catapult her to worldwide fame, should she want to go down that route. You heard that first (in English, at least) in Tomorrow

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YouTube channel: www.youtube.com/results?search_query=barbara+tinoco

Bárbara’s new album will be out in the spring.

Tickets for her London show can be purchased from: www.thejazzcafelondon.com

Other planned dates: www.songkick.com

January’s Song and Dance

The History of Corridinho

To some, this month is known as the January blues. The decorations have come down, the parties have come to an end, and winter has well and truly set in. But there are some traditions that can definitely lighten up the mood in January (or any time of the year).

Portugal is known for its love affair with a good song and dance. Throughout the country, there are a variety of regional dances, each with its own distinct style. Examples include malhao - a dance which originated in the historical province of Extremadura (modern-day Lisbon district), the vira dance, which gained popularity in the Minho region, and the chula, which has its roots in the Upper Douro region. But it is the corridinho dance that has represented the regional identity of the Algarve for around two hundred years.

The name corridinho derives from the word correr, meaning to run, which aptly describes the nature of this dance. Its origins, like many traditions, have been lost in time, but it’s believed to have gained popularity in the 1800s as a celebratory dance at festivals and events throughout the year. One theory is that corridinho originated in Eastern Europe as a ballroom waltz that was brought to the Algarve by a Spaniard named Lorenzo Alvarez Garcia. He was courting a young woman from Loulé named Maria da Conceição. Legend has it that Garcia dedicated the dance to his young lady to impress her, and the corrido or corridinho was born.

Typically performed in the round or dança de roda, it was originally accompanied by the sound of flutes and harmonicas until the much-loved accordion was introduced. Often performed in traditional attire, the twists and turns of this dance, like the waltz, are considered a cultural representation of Algravian life and are still performed to this day at cultural events.

Mainly found in Faro, corridinho is performed by folk groups or ranchos folclorico as part of the municipality’s tourist attraction. But don’t be fooled that this regional dance is exclusive to the Algarve. In fact, its popularity has even spread overseas to some of Portugal’s former colonies, such as former Daman and Diu, Goa, Mangalore and even in Sri Lanka, where it is known as baila, and Macau, where it evolved into the Portuguese-Macanese folk dance. It’s also said that the branyo dance of the Kristang people in Malaysia derives from corridinho, which was brought to the region by the Portuguese during the spice trade and became the base of the popular Malay joget dance.

As January marks the start of a new year, the 1st of January was always a time for celebration in towns and villages across the country and no doubt the corridinho played an important role in the festivities of many Algarvian villages along with janeiras - a type of song which shares similarities to the typical Christmas carol (often sung throughout Epiphany). Interestingly, the famous Carol “O Come, All Ye Faithful” is believed to have been written by King João IV of Portugal in the 17th century. He was a talented and accomplished composer, taking the name The Musical King and at that time, had one of the largest musical libraries in the world.

Although corridinho isn’t the main attraction of our local events, this dance still remains one of the best-loved traditions of this region’s history, so much so that musician Ricardo Andre released a song named Corridinho Algarvio back in 2013.

While it may not have international recognition like the Spanish flamenco or the Argentinian tango, corridinho remains in the roots of Algarvian culture just as much as its chimneys, almond trees and the slow pace of life, which residents and tourists have enjoyed for generations.

WORDS Luka Alexander

Corridinho do Algarve courtesy of folclore.pt

A Screenwriter is Born

“I am a listener,” says André as he sits opposite me in a Lagos café sipping herbal tea. “People open up to me. Maybe because I took a psychology degree, they think I am a shrink,” he laughs. It is my own impression that his warm openness and empathy resonate with people, which is why the characters he creates are also endearing to audiences.

An alumnus of Gil Eanes school in Lagos, he was encouraged into drama by a teacher who later became a friend. “In school, I realised I was not particularly intelligent or beautiful, so I needed something else to stand out from the crowd.” He found this in an ability to playact and make people laugh.

He was part of a drama group that would create sell-out performances at the cultural centre in Lagos. He retains an air of drama when he talks, which makes him engaging. “I love to tell stories,” André tells me. He also gained some experience in directing amateur shows in Lagos, which always had good attendance.

After attending university in Lisbon studying psychology, he “figured that staying on this course would make me crazy.” He didn’t enjoy Lisbon and describes it as “ a place where people live fast and die slowly.”

So he returned to his passion for the arts and joined a film school in Portimaõ, which later moved to Faro. While on this path, he attended a writing workshop in 2008 hosted by Antonio Pedro Vasconcelos, an eminent director in Portugal.

He kept in touch with Vasconcelos, whose son moved to Aljezur and André knew. After writing his first screenplay, he started sending his work to his mentor to validate that he was on the correct path. Finally, the director gave him positive feedback. He told André that he thought he had reached a level where some of his screenplays might make it to the screen. “I now knew I had one foot on the ladder,” he recalls.

He presented the script of A Fada do Lar to a producer who got it in front of the ICA (Institute Cinema Audiovisual). This institution is unique to Portugal, a small country where the audience for Portuguese language films is small. Although Brazil’s language is Portuguese, Brazilians do not understand the Portuguese idiom and don't

import their films. So Portuguese language films would otherwise go unfunded.

The Portuguese government demands that streaming companies such as Netflix and HBO pay a percentage of their profits to this institute to fund Portuguese screenplays. The institute then has a jury that decides which productions to fund. André was initially not hopeful as they typically support more experimental concepts. Thankfully in this case, the jury approved André’s idea.

So what is the plot that inspired their unanimous approval? “It is a drama disguised as a comedy,” the writer explains. “It makes people laugh, but they leave with a message.”

The title A Fada do Lar is a play on words; the phrase is used in Portuguese to mean ‘the perfect housewife’, while fada (fairy) also implies a fairy godmother. Lar is used to describe an old people’s home. The plot revolves around a young working mother, Vera, played by Joana Metrass, with two children. Having had a bad experience with her children’s father, she needs to work in a supermarket by day and a strip club by night to make ends meet. When a client sexually harasses her at the club, she smacks him, leaving her in court. She is awarded community service, which she must carry out in an old people’s home, where her irreverence and youth clash with the director’s authoritarianism and inhumanity. For the elderly living in the home, Vera is a breath of fresh air who, little by little, will change their lives, becoming the true ‘fairy’ of their home.

André explains why the plot resonates so well with an audience. “Both the main character and the elderly characters are marginalised, and so they understand each other. All are treated like annoying children. While confronting the protagonists in the nursing home, Vera ultimately heals herself and, along the way, changes her negative perception of men thanks to a male nurse.”

Directed by João Maia, the movie was actually shot during COVID in a real nursing home, so André was only able to attend a couple of days of filming due to restrictions. He confesses it was a dream to see his words transform into reality.

André Guerra dos Santos achieved success and local stardom when the movie adaptation of his screenplay, A Fada do Lar, drew record numbers to the cinema in Lagos.

WORDS Sophie Sadler

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The result was a laugh-out-loud movie which aired in nearly 50 cinemas throughout Portugal: it finally hit home while he was attending the screening in the Lagos cinemas to a sell-out audience, “I cried. I saw a couple there that had experienced a terrible personal tragedy laughing out loud.” He knew then he had achieved what he set out to do. Maia even travelled to Lagos for a special screening of his film. André had come a long way from the kid that wanted to make others laugh in school.

The movie was the 4th most popular Portuguese film in theatres in Portugal, with 14,692 ticket sales. He confesses, “I expected so much more, but it is what it is.” On the contrary, with so much competition from American action movies and huge franchises, I believe the fact that André’s film encouraged so many people to buy a ticket and leave the comfort of the couch and streaming service is a huge accolade. It will hit the TV screens this year or RTP and RTP play – following that, Netflix and HBO max are a possibility.

With huge investments being made in the Algarve film production industry and Hollywood shooting The Infernal Machine in the Algarve starring Guy Pearce, does he feel he will get a taste of Hollywood? “I am pleased that the Algarve is getting this investment in films, but the only opportunities will be for tech people. They will need a camera crew or maybe sound engineers, but all the films that come here already have their screenplay, and most are being shot here but are set in California, so I don’t perceive a new avenue for Portuguese written movies.”

Despite being now a well-known name in the film industry in Portugal, André admits that people would assume he has more money than he received in reality. He hasn’t given up on acting and says it is possible when he is older as he wouldn’t want to play the parts available for people his age. Meanwhile, he has become a professional writer being able to give up his part-time job in a shop but admits it is not an easy path. “One part is talent; the other is having the discipline to face a blank page. This is why I now consider myself to be a professional writer because I have the discipline.”

André typically works from around 10 am to 7 pm and is currently on deadline to finish a TV series

set in the Algarve, which he needs to deliver by the end of this month.

I finish our inspiring debate by asking what he thinks defines his success. “I am not sad, as there are people who have more reason than me to be sad, but I have a melancholy anxiety around which I have built a comedic persona. I love to make people laugh, but I also like to observe people. This is what draws me to the Algarve and a small town. You get to know people, which is the secret to my success.”

When I ask him to spell his surname, André confesses he changed his name to Guerra Santos. He selected the family names of his ancestors to create his striking nom de plume, which means ‘war of saints’. He cites this as being prophetic as his family were saints but always at war with each other. One could take it to be an analogy for this young writer’s worldly dilemma. An artistic talent at war with society’s injustices.

With such universal themes, maybe we will one day see one of André’s films cross into the English language realm. But for now, Portuguese-speaking audiences are blessed with his talents and one can only hope they will continue to support his future endeavours.

Did you know?

Portuguese films are traditionally not dubbed in the cinema because, under Salazar, the dictator did not wish the Portuguese to watch American movies. At this time, a large proportion of the population was illiterate, so he knew most could not read subtitles. Most were compelled to watch Portuguese films that communicated national propaganda. To this day, English-language films are not dubbed in Portugal and have subtitles. Ironically, Salazar unknowingly helped the Portuguese nation with their linguistic skills! Most young Portuguese put their English fluency down to watching so many American movies and TV shows.

Solutions for my Resolutions An American in the Algarve

It’s that time of year again. The Christmas lights still light up the streets and roundabouts. Tiny wooden trees and miniature Santas add cheer to store windows. Even Intermarchéh as strung colourful LED lights around the entire outside of the building in a nod to the annual festivity.

At our house, the Christmas tree goes up after Thanksgiving and usually stays until the end of January. This was our third Christmas in Portugal, and putting the synthetic tree back together hasn’t gotten any easier. The numbers on the stems and their corresponding holes are inevitably so askew that it takes construction geniuses like my eleven-year-old son to figure out which branches fit where.

Eventually, we managed. But I can’t say I love having a plastic tree. Some of my favourite Christmas memories are of going to the Christmas tree farm with my father to pick out the best tree. He would spend hours walking down the rows, examining branches and showing me how to tell a healthy, strong tree from one that would go dry and brittle quickly. The fresh scent of the tree, well over three metres tall and roasting beneath giant glass frames in our solarium, permeated our entire house. Every December, it was as if we had a small forest growing out of our stone floor. These days having a real tree feels on par with one of the seven deadly sins. If you can even find one. I’ve settled for essential oil. At least the house smells like Christmas. Sort of.

One thing that hasn’t changed about Christmas in Portugal is my commitment to making three New Year’s Resolutions. Just writing that down makes me sweat. I’m actually not a fan of change. I am a creature of habit. I like the comfort of familiar faces and predictable routines. Every Thursday, I go to yoga. I always fill my car at the same gas station. I shop at the same stores. I frequent the same cafes and order the same things off the menu.

I’m really good at habits. I’m an expert, in fact. I love habits. But not all of my habits are good ones. In fact, most of them probably slide somewhere between slightly bad to downright atrocious. So at the close of every year, I try to think of my worst offenders. I make a list. I put

said list away for two weeks. I then shorten the list and narrow it down to three of my worst habits.

Then I spend the next few days racking my brain about ways to change those bad habits. Five cups of coffee a day. But how can I really only drink one? Chocolate as a bedtime snack. The idea of dreams without chocolate makes me nervous (I love my vivid dreams!). Procrastinating on deadlines? That one seems impossible.

In an effort to find outside help, I started researching how people shift habits successfully. Making a New Year’s Resolution is all about the determination to make change. Being ‘resolute.’ Right?

That’s what I was taught. Even the etymology of the word resolution implies a serious commitment. This word is no-nonsense. It’s no slouch. You do not mess with resolution. In the 1780s, when we first see the term used in relation to the new year, it was clearly defined as a determination to better oneself by making a pledge to do so. Like so many of our traditions, it was originally rooted in piety and religious promises. This adds to the idea of rigid willpower as an indicator of success. And an underlying sense of doom upon failure to maintain said willpower. That’s the part where I often trip. I start out really well in January, but by the middle of February, I’ve often slipped back into old patterns.

However, this year, I learned something new. Something that eases the burden of change. No matter what the resolution (lose the Covid kilos; eat less sugar; cut out gluten; add more cardio into my week; take a swimming class; finish my novel; learn to play guitar…), it’s not about the sheer force of our willpower. It turns out, it’s actually about routine.

That’s really great news because if you’re like me, you aren’t very good at maintaining willpower for long periods of time. According to James Clear, the author of Atomic Habits (a wildly successful book about how to effectively change your habits), shifting behaviour is not about setting goals but about focusing on the system. “The most effective way to change your habits is

who you wish to become,” he writes.

That really throws my resolutions for a curveball. I have always focused on setting goals, not on how I would actually get there. I’ve been focusing on the problem instead of the solution.

So my list changed this year. Instead of goals, I wrote down who I want to be. I want to be a better mother. I want to be a kinder partner. I want to be a better acrobat. I want to be more sure of myself. I want to be stronger, mentally and physically. That feels much easier already.

According to Clear, the four laws of behaviour change are simple: (1) make it obvious, (2) make it attractive, (3) make it easy and (4) make it satisfying.

Well. Now I’ve got my work cut out for me. But it is far simpler to focus on who I want to be rather than what deprivations I can withstand for the longest. I still haven’t figured out exactly what habits I can change to be that person, but at least now I’m gonna keep it easy, fun and enjoyable. Once I’ve figured out my own system and the small changes I’ll make on a daily basis, over time, I’ll see big changes. Atomic changes, apparently. I’m starting with more routine. I’m hoping more structure will get me through the days when my intentions wane.

Hopefully, by the end of this year, I’ll be repeating habits that bring me closer to who I want to be. I’ll keep you posted. Happy 2023! Cheers to being your best you yet!

Meredith Price Levitt is a freelance writer, an American expat who identifies as a hybrid. After 20 years in Tel Aviv, she moved to the Algarve in December of 2019. Just in time for a global pandemic. You can contact her at meredithmprice@gmail.com

WORDS Meredith Price Levitt

Ruins that tell a story

WORDS Lena Strang

Whenever you visit Santo Amaro in the upper part of Lagos, cast your eye behind the indoor market and you will see some ruins on elevated ground.

On the side of the tumbledown stones is a white building used as a bar with a large depot at the rear. Many might dismiss these stones as yet another dilapidated edifice, but they have a fascinating story to tell.

They are the remains of the Ermida de Santo Amaro which played a remarkable role when the disastrous earthquake struck on All Saints’ Day on 1 November 1755. For the Algarve, the major devastation was caused by the tsunami that followed. In Lagos, waves reached the top of the town walls and left very little of the city intact – apart from the hermitage, which was left unscathed.

Survivors flocked to the chapel seeking refuge as it was seen as the only safe haven in a city ravaged by destructive forces. People set up camp outside in makeshift shelters of wood and straw. Before the gradual rebuilding of the city began, many remained there for the entire winter, having lost all their possessions.

It was the only church left standing, which is why it was provisionally the seat of the Parish of São Sebastião, as described by the prior, João Baptista Coelho de Castro, in a letter dated 7 February 1756: “On the first of November at half past nine in the morning, the earthquake began, lasting four or five minutes, and was so vigorous in this city that it totally destroyed it, except for a few single-storey houses which remained close to the walls. The churches were all ruined, inside the walls as well as outside, so that they were unable to officiate … only the chapel of Santo Amaro remained in the countryside, and today my parish is in it, where I administer the Sacraments.”

There are records to show that a chapel existed on this very site as early as 1325. In 1448, it appeared as part of a list of chapels in Lagos and it was marked on a map in 1617 by the cartographer Alexander Massey. It had a longitudinal plan, with buttresses on the west side, while the main facade, facing south, was flanked by cornices. The chancel had a domed roof in the niche of the high altar. These parts of the chapel are still visible.

With its solid foundations and location on high ground, it was perhaps not a miracle that saved the hermitage, as was the firm belief at the time. However, it deserves to be remembered as a sanctuary for so many people whose lives were devastated by the disaster. The ruins that remain are certainly more than a mere pile of stones. It would be good to have a plaque outside for passers-by to appreciate its significance.

Courtesy of Fototeca Municipal de Lagos

Just a Change for the World

WORDS Sílvia Carvalho d’Almeida

Is it possible to change the world? Maybe not, but I was inspired to talk to some incredible young people who, alongside their studies, jobs and activities, dedicate their time to bring some hope to those who seem to have been abandoned by society.

Just a Change is a non-profit Portuguese association which was created by two young men while still studying. University friends António Belo and Lourenço Almeida e Brito started busking in Baixa, in Lisbon, to fund their life as students. It opened their eyes to the many homeless on the streets, who were worse off than they were. They decided to do something about it and started to feed the homeless with the money they were profiting. And so the association was born.

As time went on, the friends realised that homelessness was an issue already being taken care of by other entities and civil society. António and Lourenço chose to tackle another social issue, which was not receiving as much attention: house degradation in the capital. The project expanded, and today this association unites the will of supporters and volunteers to take action to rebuild homes all over the country.

The association has initiated projects in Faro, Lagoa, Loulé, Odemira, Portimão and Monchique in the Algarve region. A total of 22 homes were renewed for around 53 beneficiaries. Constança Vasconcelos Dias, communication director of Just a Change, informs me that they are mainly older people who do not have enough income and live in poor housing conditions.

Poor living conditions may also be caused by unemployment. João Mendes, a volunteer of the association, explains, “There was a man (in one of the home’s interventions I was involved in) who had lost an arm, probably had lost his job, and had two young children in his care.”

João, who has been involved with the project since he was 21, tells me he is studying aerospace engineering, and even though he has plans to pursue this career in the future, he intends to continue volunteering for Just a Change. Giving some of his time to help someone, mainly during his vacation, has rewarded him with many friendships and the satisfaction of doing some good for others. He reflects that this has made him more aware of others’ needs, of how easily someone can “for a whim of destiny become in that situation”, and especially of how fortunate he

is. In a message to the government, responsible entities and our readers, João appeals for more support to be given to the association and to those people to whom a small gesture can make a big difference.

For João Trindade, who is 24 and studying industrial management, working in this area of social impact is what he aspires to do in the future. He has been impressed by the impact this initiative has had on so many people. “Being part of this project and having a role in which I can feel personal fulfilment by improving other’s lives is my dream job.”

This project is truly inspiring and indicates how helping others is also a way of helping yourself.

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en.justachange.pt

Facebook: Just a Change

Dr Eva’shelping hand

WORDS Vaughan Willmore

For over a decade, Dr Eva Orsmond has been a popular figure on Irish television. She’s a successful businesswoman, medic, mum, lifestyle expert and nutritionist. With her latest venture, she’s been busy developing a luxury 5-star health retreat here in the Algarve.

It’s Saturday afternoon and Dr Eva Orsmond has just returned from an 11km walk, and a December swim off Fuzeta beach. As a leading health-style expert, she certainly walks (and swims) the talk.

Born in Finland, Eva worked in her homeland and in Bangladesh and Namibia before moving to Ireland in her mid-thirties, making it her home until last year. She’s the founder of four Dr Eva’s Clinics – Ireland's only medically supervised private clinics dedicated to weight loss and Type 2 Diabetes reversal and management.

Eva’s flourishing television career in Ireland has seen her make regular appearances on The Late Late Show, the Saturday Night Show and as a celebrity contestant on Dancing with the Stars. She fronted Sugar Crash, a documentary about health issues. Her help has been badly needed –Ireland has the second-highest obesity rates in the EU.

Eva has not been shy of delivering a few home truths (“It’s my Finnish heritage”), challenging

people about their lifestyles. To help them, she’s published three best-selling books offering nutritional advice. Her latest venture – the opening of Solar Alvura, near Moncarapacho, was filmed for Irish television and made compelling viewing. In addition to the challenges of establishing a new business, it chronicled the breakdown of her marriage to South-Africanborn engineer Wyatt Orsmond.

I asked Eva if it had all been worth it. “When I sit here, looking at what we’ve achieved and the clients we’re helping, I can’t help but be pleased. That said, it has taken its toll, not least on my marriage.”

It was in 2017 when Eva happened upon a traditional, albeit derelict, old manor house set in 42,000 square meters of lush Algarvian countryside. “It was love at first sight.” The couple put their life savings into the project, selling their home in Ireland for around €1.1 million to fund the renovation and get the business off the ground.

My biggest fear in life has never been what I have done but what I have not done. While we will all leave material things behind when we go, the adventures we had along the way can never be taken away.

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Buying the property helped Eva to realise a long-held ambition. “As much as I love Ireland and the Irish people”, she said, “the weather can be awful. I love the climate here in Portugal and the chance to swim, walk, and relax outdoors in the evening.”

When I visited, I spoke with a guest who described how Dr Eva and her team helped him lose 4kg in 10 days. Perhaps even more importantly, they've helped change his outlook, with a newfound focus on vegetables, fruit and exercise. Eva and her chef have also helped him prepare his own meals, allowing him to keep up the good habits when he returns home.

Solar Alvura is set in a wonderful location and the interior is exceptional, with the whole resort having a relaxed vibe. Eva takes a very hands-on approach, going for walks and swimming with her guests. Many of the tradespeople and all of the staff are Portuguese. She’s keen to make connections with the local community.

Establishing a new business of such magnitude would test any relationship. It’s been widely reported that Wyatt has found new love, while in the meantime, Eva has focused on developing the business and, along with Wyatt, supporting their two boys, one of whom is set to join the business later this year. In the weeks ahead, Eva will host a piano concert, with money raised going to a local charity.

Eva’s ambition and drive is something to behold. As our meeting drew to a close, I asked her to summarise her attitude to life. “I have always been very strong when I wanted something. We call it sisu in Finland. It’s part of our national DNA. My biggest fear in life has never been what I have done, but what I have not done. At least I will not have to sit in a rocking chair one day and think, ‘I wish I had tried to open a health hotel’. While we will all leave material things

Did you know?

Sisu is a Finnish concept described as stoic determination, tenacity of purpose, grit, bravery, resilience, and hardiness and is held by Finns themselves to express their national character.

behind when we go, the adventures we had along the way can never be taken away.”

If you’re interested in donating to the local charity and/or staying at Solar Alvura, you can contact Eva and her team via their website and on the telephone number below. Likewise, if you wish to learn more about Dr Eva’s Clinics.

 www.solaralvura.com +351 925 009 405 drevasclinics.ie

A camera crew followed them every step of the way, with Dr Eva’s Great Escape airing on Irish television, firstly in 2020 as they restored the property, and again in August 2022, showing the progress made and the opening of Solar Alvura.

A poem without words

WORDS AND PHOTOGRAPHY Bob Tidy

According to the Cambridge dictionary, wood is described as a hard substance that forms the branches and trunks of trees and can be used as a building material and for making things. The man that I am meeting today has left behind a life as a civil engineer and developed his hobby of working with wood into a passion and a home-based business.

The website of Marco de São Vicente’s company Rustikuswood adds a lot of flavour to this matter-of-fact definition. “Wood is the architecture of the forests, shaping landscapes of sheer beauty into the far horizon. Wood has forever been man’s introduction to building comfort, warmth and security.” Poetic indeed.

Historically, the new world would not have been discovered without the wooden ships that sailed off into the great unknown and no railway tracks would ever have been laid without the sleepers of the mighty oak. Wood can also be described as a precious resource that brings shape and beauty, along with structure and practicality, to many of the things that we use in everyday life. And imagine a world without paper, dining tables or log fires.

Now we are drifting into the area of visual aesthetics: art and design. This is a good place to be if we want to understand what Marco and his team are producing. After all, according to a quote from their website, “A piece of wood is a poem without words.”

Serving board

The coffee table that Marco and I were sitting at to start our conversation was a fine example of his work, clearly designed to fit the curved shape of the area it fits into. It is simply unique, made with care and precision. The subtle tones of colour in the hardwoods used and the exposed ragged edges from where the bark has been removed combine to make full use of the character of the woods. I found it irresistible to run the palm of my hand over the perfectly polished finish and somehow connect with its organic nature.

We talked for a while about this connection, why nearly all of us get pleasure from wood at some level and why we have it in our homes. Later on, when we drove off to visit his home and workshop, tucked away in a quiet valley in the foothills above São Bras, the answer was not difficult to see. When someone grows up in the Algarve countryside with trees all around them, and breathes in their smells all their life, how can they not be deeply influenced? These trees represent Marco’s childhood when he fished using local bamboo as a rod and a piece of cork as a float. Of course, his house has a wood-burning stove and traditional bread oven. These things are simply in his nature and it came as no surprise to me to hear that he loves playing the guitar, the resonance of sound from a wooden box.

I personally suspect that this human connection with wood is ingrained in our DNA; it is literally that deep-rooted. After all, the use of wood for tools, making huts and keeping us warm came a long time before the Bronze Age.

Marco showed me the various pieces of raw wood, including oak, cedar, chestnut and acacia, and I was impressed with his knowledge: how to dry them, store them and where they come from. It is easy to see that here is a man who cares as much about the environment as he does the finished pieces of work. What doesn’t get shaped into something is used as firewood and it was good to see some offcuts have been made into little figures for his son’s school Christmas nativity scene. Indeed, the lack of time spent with family was one of the reasons for giving up the stress of working as a project manager in Switzerland. Here is a man who is clearly enjoying the freedom to dovetail other pleasures of life with

his work. There must have been an obvious financial consideration for this change of lifestyle, but working with wood, having time to go fly fishing and picking your own wild mushrooms in your local hills seems like a good trade-off to me.

A project can be anything from small artisan items, to furniture pieces or even outside constructions. A customer may have a specific purpose or location for a piece, or Marco will design and present drawings to discuss and develop with them. Despite the description of “rustic “ in the company’s name, for me, “bespoke” better conveys the end product and I doubt that Marco and his team would ever make the same thing twice.

To quote the website again, “Friendship is the only investment that never really goes bankrupt. You will feel comfortable and welcome with our overall positive posture as we interact and communicate. Interactions between us, clients and guests, are pleasant, uplifting and filled with laughter.”

Coffee table

Wooden spoon rack

WISHING EVERYBODY A HAPPY & HEALTHY 2023

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Friday 13th unlucky for some but not at Quay… 3 course dinner for two with a bottle of house wine 50€ (Regular menu available)

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3rd February - Port Cheese and wine tasting with Prime wines, reservations only.

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Flower of Scotland

The Saint Andrew’s Society of the Algarve held another successful annual Saint Andrew’s Ball at the Penina Hotel on Saturday, 19 November: the first after a gap of three years. We were delighted that our piper Malcolm MacGillivray came out of retirement, especially to play for us. He greeted guests at the hotel and then led the parade into the ball after the champagne reception.

As usual, the Penina Hotel produced a superb buffet –including preparing a cake with the Saint Andrew’s cross – and the friendly and attentive staff ensured that everything ran smoothly. For the umpteenth time (probably 20 years, but who's counting!), the Scottish

ceilidh band The Sound of Islay, entertained guests warmly.

They, along with contributions from piper Malcolm, ensured that the dancing was both energetic and enthusiastic, leaving just enough strength for a lusty Auld Land Syne

The Society was very grateful to Sandy and Kate Stratton for covering the costs of transporting the band from Scotland to Blevins Franks, who kindly sponsored a table and to Medal Insurance for covering the costs of the flower arrangements. Janette Owenson once again very kindly organised the wonderful flower arrangements and arranged the magnificent hamper. Our next event will be our

WORDS Doug McAdam

Burns Supper on Saturday, 28 January, as usual, at the Restaurant Ponte Romana in Silves. Put it in your diary now!

If you would like to sharpen your Scottish dancing skills or even have a go for the first time, why not give it a try? For details, contact Mardie Cunningham either on +351 964278432 or by email rosevale45@gmail.com

Doug McAdam is Chieftain of the St Andrews Society.



If you would like to know more about the Society – no need to be Scots –give Treasurer Kathy Prentice a call on +351 919 635 246.

Have you ‘Chalked your door?

Happy New Year! In the Christian calendar, it's not just a New Year, it is also the start of Epiphany.

6 January marks the arrival of the Three Kings to the baby Jesus lying in a manger in Bethlehem, bearing gifts of gold, frankincense and myrrh.

Last month I wrote about the origins of bolo rei, which came to represent the Three Kings. This month another tradition takes place: chalking the door. Growing up in an Anglo-Catholic family, we have always partaken in this ancient tradition, a variation of which can be traced back to the Israelites who, in the Old Testament, marked their doors in order to be saved from death.

Chalking the door is a home blessing whereby one writes the year and the initials of the Three Kings (Caspar and Melchior and Balthazar) separated by crosses in chalk on the doorway of one's home for protection against evil throughout the year ahead. Sometimes

WORDS Luka Alexander

churches bless chalk during the Feast of the Epiphany for this purpose, although any chalk can be used. This year’s markings appear as “20 ✝ C ✝ M ✝ B ✝ 23”.

The practice is common amongst Roman Catholics, Anglicans, Methodists and Presbyterians on Epiphany day itself; however, it can be done on any day of the Epiphany season, which lasts until the first Sunday of Lent. This year it falls on 26 February, which is good news for those of us who love our Christmas decorations, as tradition states that the first Sunday in Lent is the final day that all decorations must come down. So you have a few weeks left unless you’re like me, where they come down on 6 January as commonly followed.

Here’s to a Happy New Year to you all, whether you’ve celebrated it on the eve of 1 January or, like my ancestors, will be celebrating it on 12 January –the Old New Year in Scotland.

Have you ever heard of a Death Cafe?

It is a trend that is being implemented across many countries by volunteers who wish to talk about death and dying.

The first Death Cafe in the Algarve was held in November at Madrugada, a charity that offers end-of-life care in the Algarve. It was such a successful event that the facilitator, Natércia Godinho will be hosting these forums throughout the Algarve.

Death Cafes were set up by Jon Underwood and his mother Sue Barsky Reid in 2011 as part of several projects that Jon began developing on death and dying. Jon was inspired by an article he had read about Bernard Crettaz, a Swiss sociologist who had set up the first Café Mortel in 2004. Death Cafes have spread quickly across Europe, North America and Australasia. Today, more than 15,107 online and inperson Death Cafes have been held in 82 countries. It’s clear there are a lot of people who are keen to talk about death and many who are passionate enough to organise their own Death Cafe. This is the case of Natércia, who having lost her father in 2021, began to ponder on mortality, bereavement and the essence of life.

Natércia speaks from her own experience as a psychologist and carer when she explains that most humans are not prepared for death. She says: “We know we are going to die, but most ignore this natural fact of life as if by talking about our finite lives, we are wishing death upon ourselves.” She discloses that recognising that her father was reaching the end of his life, she had a need to talk about what death and dying meant to him, how he wanted to dispose of his body, and what funeral arrangements he would prefer. She explains, with a pensive look, that she was immediately stopped by him, as he seemed uncomfortable talking about it. She understood his reticence, but it left her with a void, and during the mourning period, she realised that she

could now build a new relationship with him. His corporal presence was gone, but his companionship remains to this day.

Natércia was born in Timor-Leste, of Portuguese nationality. She has worked in the UK, Timor-Leste and the US and has decided to semi-retire in Praia da Luz. She recently became certified as a ‘deathwalker’ by the Natural Death Centre. After many years of caring and researching, she has concluded that although many advances have been made in the medical field with palliative care and hospices, death and dying are still very much taboo, while many individuals are not making plans to die well. She further explains that her observations and firsthand experience lead her to believe that, generally speaking, medical and nursing staff are not trained to provide care with dignity and respect to a dying person.

When asked what she means about dying well, she explains that dying well involves living well. It entails making decisions that minimise distress and suffering upon others. For example, making amends with people with whom you once had disagreements, preparing legal paperwork, choosing how to be cared for should dependency occur, planning for sudden death, opting to die alone or in the presence of others, deciding pain and symptom management, planning funerals and ceremonies, learning how to communicate and consult with a dying person, understanding the options for body care and disposal following death, becoming more familiar with loss and bereavement.

Natércia explains that many people she has cared for in their end of life want to be alone and not to be touched, while others want to be caressed and spoken to. She

encountered many different ways of dealing with death and dying according to cultural and religious affiliations that are often ignored by medical staff.

With more and more people dying in hospitals and care homes and the reported lack in staffing levels, Natércia raises the importance of opening up the dialogue about death and dying. She has designed training and workshops as well as a Manual for the End of Life Wishes, which will become available next year. For expats, the manual might be particularly useful when planning how and where to dispose of the body and other unplanned practical matters, which often involve difficult decisions that need to be made when we have just lost a dear one whilst living abroad.

Natércia’s ultimate wish is for everyone to talk about death and dying over a cup of tea/coffee and cake in order to live more fulfilling lives. Death Cafes are non-religious affiliated, non-judgmental and non-profit. Donations are welcomed to fund beverages. If you wish to find dates for the next Death Cafe, visit the link below.

Finally, Natércia will be inviting all mortals to dance Dança da Morte at Vale d’Achada. For dates and more information, see the link below.



www.facebook.com/groups/1499782903833516 deathcafe.com/deathcafes

First Death Cafe held in Madrugada, November 12th, 2022

From left to right: Helena, Natércia, Elena, Tanja, Andreia, Sónia

Fantastic Fungi

WORDS AND PHOTOGRAPHY Tamsin Varley

There are about 144,000 species in the fungus kingdom, including yeasts, moulds, mildews, rusts and mushrooms.

Fungi are of great environmental and economic importance as they are used for making foods such as bread and cheese, drinks including beer and wine, and also antibiotics, as well as being efficient decomposers in the natural world. They differ from plants as they lack chlorophyll which is used to make food from the sun’s energy. Instead, fungi secrete enzymes from tiny threads or hyphae, which break down the food externally before absorbing the nutrients.

Earlier in the year, we put some horse manure on our vegetable patch and rotavated it in. As a result of the cooler damper evenings, I have had an explosion of all sorts of fungal fruiting bodies in the beds, which are truly amazing. I have spent a bit of time playing detective identifying the types of fungus and there are two species which ordinarily you probably wouldn’t give a second glance to that I’d like to share with you.

The first is the aptly named petticoat mottlegill (Panaeolus papillionaceus), which is a delicatelooking conical-shaped mushroom with tiny white veil fragments that hang from the edge of the cap. It has a dark brown, slender stem and grows about eight centimetres tall. It is inedible, like most mushrooms found growing with horse manure and can be easily confused with very poisonous similar-looking mushrooms, so beware.

The other mushroom I found growing in huge quantities is the bird’s nest fungus which is a tiny little cup no bigger than a little fingernail growing flat on the ground in groups. When it is mature, the top of the cup comes off, revealing six to eight tiny little grey egg-like structures, which I found mesmerising. Apparently, when it rains, the raindrops fall into the cup and splash out the eggs, which are flung over a metre away. A tiny

thread about five centimetres long comes out of each egg and will then attach itself to something such as a blade of grass or a twig. Here the egg dries out and then releases the fungal spores.

I’ve had other interesting fungi in my garden, too, including the stinkhorn (Phallus impudicus), which has a very pungent odour of rotting flesh that I can smell from twenty metres away. It starts off as a scaly egg-like structure from which the stalk and bell-shaped head emerge. When fresh, the head is covered in an olive-green slime which contains the spores. Flies find it irresistible and will eat it, thus aiding spore dispersal. As the slime is eaten, a white honeycombed cap is revealed underneath. I’ve also been lucky enough to have had a red cage (Clathrus ruber) growing in some gravel. It has an unmistakable look and resembles a small red lattice globe with foulsmelling slime inside – not dissimilar to the stinkhorn in scent and purpose.

As I started talking about some fungi associated with horse manure in my vegetable patch, I shall conclude with the aptly named horse-dropping fungus (Pisolithus arrhizus), which is inedible. This is a type of puffball and as it matures, it becomes a mass of brown powdery spores. I have seen it a lot in the Algarve when out walking in the countryside – it cannot be mistaken for anything else and usually sparks an interesting conversation.

Tamsin Varley is a member of Clube Dos Bons Jardins, a small, friendly multi-national garden club that meets at different locations around the Algarve on the 2nd Tuesday of every month (except over the summer) with an optional lunch afterwards.

 algarvecbj@hotmail.com

Stinkhorn

Petticoat Mottlegill

Birds Nest Fungus

Red Cage

Horse-dropping fungus

Stinkhorn stages

Eleven Days Lost

WORDS Niall Hilary

David Dixon is a poet and musician, originally from the UK and now residing in southwest Portugal. He released his first full album, Eleven Days Lost, on 16 December 2022.

An avid surfer for most of his life, David has travelled extensively across the globe in search of waves, usually under ‘the art of freestyle’ philosophy coined by himself and his best friend in their early twenties as they traversed the Pacific without maps or money, following in the footsteps of their surfing heroes.

David usually took a beaten-up guitar with him on his travels to focus his abilities whilst on the road. Having never had a guitar lesson, David taught himself to read tablature and began playing early Jack Johnson songs in the corner of parties or gatherings, feeling shy but determined.

In 2013, David moved to Italy and submerged himself further into his craft in various ways, beginning a self-titled project which involved writing a poem a day for a year. The results encouraged him to find and define his own style and voice. Leaving Italy for Australia with his guitar and surfboard, he lived in the hinterland with an old friend, where they played and sang on their decking under the tropical fauna.

Returning to England, David began self-studying sonnets, villanelles and other poetic forms whilst reading at poetry nights and becoming a member of a poet group called Wordmakers and Silence Breakers. He would perform at poetry slams in bars and literary festivals, and enter poems in online competitions, some of which are included in various anthology books, which remain in the British Library to this day.

A number of years ago, while travelling in Nicaragua, he had what seemed to be a predestined encounter with another musician, Iris Johner. “We quickly developed a siblinglike relationship, reuniting in various places the following year. We met in the Algarve together in late 2017 for a surf holiday and within a week of returning to the UK, I found

In Portugal, David began to seriously perform his music, singing and performing for a living. I asked him how his first album came to fruition. “I had written these particular songs both before and during lockdown. My original plan was to go to Germany to record the album, but after lockdown and a missed flight, I decided to record it in Lagos in a studio of a now close friend. We worked on the production of the tracks together and had many international musicians performing and singing on the record.”

His album has been inspired by the ocean, the wildlife and the beautiful scenery of the Algarve. Every day he traverses the cliffs of Luz and surfs, which he believes gives him a great source of creativity. His song Praia da Luz is perhaps the most evident example of this!

In 2023, he will perform in Habana Bar in Luz every week and at several local festivals, including Salema Blue in June.

He is already planning another album, but this time a fulllength poetry album, keeping within the strict ethos of word and sound only, without instruments. He is also in the process of writing his next musical album.

You can buy the album on Apple Music or iTunes or stream on Spotify, YouTube and other music streaming platforms.



Spotify: spoti.fi/3YmZGh5 www.instagram.com/ddixonsound

myself

packing bags, board and guitar and setting off to live permanently in Portugal.”

Meet the Artist

Susana Calado –

Susana Calado is from Lagos, Portugal. She is a plastic artist who believes that her work reveals her identity with authenticity, courage, genuineness and commitment.

Since she was a young child, she has always had big dreams. She thought, “If I cannot fly, my paintings will.” Her dream came true as her artworks are now featured in homes in Berlin, Switzerland, France and The Netherlands.

At her essence is the need to create. She believes that her work shows her freedom of expression, that each piece shows “the fragments of a living vision with soul”. For her, “to create is life!”

Susana’s artistic path started in 1996 when she took private classes in painting ceramics. Over time, she has tried a lot of different art materials. Now her chosen materials are acrylics, resin, fibre and glass. She has also studied interior decoration, completed an art therapy course and has a passion for photography.

Living so close to the sea and such a beautiful coastline, it was inevitable that the sea would become her biggest inspiration. She loves being close to nature, in constant contemplation, and finding the perfect balance of living and happiness, which in turn stimulates her artwork.

Her love of the beach – and music – goes back to her teenage years and her friend Ângela Silva, who was a big influence on her life. Ângela has a wonderful soprano voice and Susana has fond memories of them both being fifteen years old, sitting on a local beach, singing and playing the guitar. Whilst still studying, Susana worked during her summer vacations in order to support her art. Her first exhibition was at the Cultural Centre of Lagos when she was only seventeen years old.

Her paintings are full of good emotions, which she describes as “expressions with soul”. Themes of dreams, courage and success are implicit in many of her pieces. She believes in living day by day, in the moment, and thinks that life should be celebrated.

Susana has an Open Art Studio – which is listed on Airbnb – where she offers a range of exclusive experiences. She can now pursue her dream of hosting guests and creating art each day, both of which give her a sense of happiness and fulfilment. For

Plastic art – is derived from the word “plasticise”, meaning “to mould”. It describes any art form which involves modelling or moulding in three dimensions. The most common example of plastic art is sculpture. Another type of plastic art is ceramic pottery. It can also include collage, paper art, origami paper folding, metalworking, glass blowing, and woodworking, as well as contemporary disciplines such as ice sculpture and also sand art.

example, you can enjoy an art class and bio tea with homemade scones at her studio, with all art equipment provided. Her studio is located in the countryside, where her art, music and nature can fuse together and where she feels at peace. There is something special about painting that is hard to define but is there in the unique colours and marks Susana creates:

“That glow, that spark of gold that I apply on a canvas that lasts forever. The inspiration I feel behind each mark, the music I listen to, with the coast and the sea as inspiration. That is what makes each one of my paintings unique.”

Susana has a simple motto for life: “Make what you love, be close to your essence, and you will be much happier.”

Susana hosts Airbnb exclusive experiences and her art is on display and for sale at her Open Art Studio. Contact her for more information or visit her by appointment.

 susana.calado07@gmail.com +351 917058785 www.facebook.com/susana.caladoArtwork www.instagram.com/caladosusana susanacaladoartwork.wixsite.com/website

Airbnb website link for Susana’s Art Class experiences: www.airbnb.com/experiences/3046926

A life lived with passion!

Photo © @ reinisblums.com and @Marta Dabrowska Photography

Years providing answers to your queries

Rute Herdadinha is a Portuguese Solicitor based in Lagos, Algarve, since 2013 and originally from Alentejo. She has specialised in representing foreign clients in the purchase and sale of properties in Portugal and in obtaining licenses for short term rentals (AL) as well as other related services.

In addition to her university degree and registration as a Solicitor at the respective Solicitor’s Association (OSAE –professional license 7419), Rute also completed a post-graduate course as a specialist of Registries and Notarial documents.

Rute started her own law practice in 2017 in Lagos, where you can still find her office, offering legal advice and services in a wide range of law areas.

To end 2022 on a high note and start 2023 even better, Rute launched her new website www.rhsolicitor.com to introduce her services in a more informative way.

Not only you can get to know the range of services provided at the office, as there is also a FAQ section where you may find the answer to some of your questions regarding law services. It is a user-friendly website that allows you to book an appointment, send an enquiry, informs about the working hours and it shows a map to the office. Her clients’ call her an “hidden gem” and based on Google reviews they are more than happy to recommend her services.

Rute’s message: “As a local office, I know my clients and their needs. Speaking English fluently and reassuring our clients’ trust through reliable and high-quality service, I provide clear solutions and support, always aiming to protect clients’ rights and interests. I will always be committed to meet clients’ needs aiming to provide my best service. You can expect from my office: clear communication, support, legal solutions, expertise and transparent pricing.

I’m always looking to improve my knowledge, but this time I also decided to renew my office image. My clients always say “I wish I had met you sooner”, so now future clients will have the tools to find my office when looking for legal help on the Internet.

Even though the world is going through a difficult period, based on the experience in my office, business has continued to increase as buyers see it as a good opportunity to invest in real estate as the currency and interest rates are unstable. Sadly, for some and luckily for others, this path shall continue in 2023 and I will be here to assist with my legal expertise. I wish a very happy and successful 2023 to all!”

If you wish to contact the office here are the contact details:

Office: +351 282 072 416 Whatsapp: +351 934 130 015 Email: info@rhsolicitor.com

Office address: Rua Dr. José Reis Júnior, Lote 5, Loja B, 8600-324 Lagos, Portugal

Once Upon a Crime

by Nolon King

WORDS Dan Costinas

If any of our readers were born before 1812, they would have read the very first edition of the Brothers Grimm Fairy Tales. It is very different from the polished version known today.

Back then, Rapunzel was impregnated by the prince and the queen in Snow White was her biological mother.

In another story, a hungry, desperate mother told her daughters: “I’ve got to kill you so I can have something to eat”, and so forth. Yes, these were the type of stories that have been read at bedtime for more than 200 years!

Well-read like many before him, the precise serial killer in our book puts Grimms’ original fairy tales into practice, and the body count is rising.

The first in a new (2022) trilogy, Once Upon A Crime, is a fastpaced, page-turning thriller featuring detective Chelsea Sullivan who is just about to undertake her first major homicide investigation.

“The murder reminded her way too much of Grimm’s fairy tales. Her father had delighted in reading them to her when she was young. Maybe other little girls had enjoyed the watereddown modern versions turned into multi-million-dollar

franchises. She probably would have, too, if that’s what she’d been exposed to. But her father had an ancient tome, a prized possession, of the original versions of the stories. His mother had read it to him when he was a boy, and her mother had read it to her. It went back generations. And that edition was rife with blood and violence and death.”

Briefly, Chelsea is partnered with Jim McPherson, a maverick and experienced detective known for closing impossible cases but better known for how he approaches them. The case becomes unbearable when Chelsea suspects her father to be the Grimm Reaper.

“How far would you go to cover up an honest mistake? Would you destroy your career to protect your family? How much of your soul would you sell to get the life of your dreams? Would you cheat on your husband to keep your children safe? Would you give in to a stalker’s demands to save your marriage?”

It’s a very well-written storyline, a thrilling cat-and-mouse chase that will have you on the edge of your seat. A really good start to this new series and I look forward to checking out

the new ones: Twice Upon A Lie and Three Times A Murder.

This book will not disappoint you if you enjoy reading serial killer stories. It comprises fifty chapters of proper police procedural development and a brilliantly written plot.

Dan Costinas is an astute globe-trotter, former diplomat, avid bibliophile, soon-to-befamous writer & translator, lifelong reader and storyteller whose choice was to retire in Algarve, putting in his soothing two-pennies-worth on the best books he reads.

About the author:

Mr King’s storylines are set in the extravagant world of entertainment’s power players, and you can hear, between the lines, his bold, insightful voice. He is not afraid to explore the darker side of human nature through stories featuring families torn apart by secrets and lies. When not writing, you can find him drinking black coffee and observing humans in their natural habitats.

If, after this wordy review, you still want to discover Nolon King's Once Upon a Crime, you can find it on Amazon.es from €0.00 (Kindle Unlimited) up to €15.58 (paperback).

Singing of the Kings

Lagos celebrates Three Kings' Day with a show evoking this religious tradition at the historic S. Sebastião Church, to mark the end of the festive season.

When: 5 January 9 pm

Where: S. Sebastião Church, Lagos Tickets: Free admission

What's on

Encontro de Janeiras

The 20th edition of the Encontro de Janeiras will once again bring together the Silves Alegria do Natal event, with various choral groups performing Janeiras.

When: 5 January 6.30 pm Where: Silves  www.cm-silves.pt

Quinta do Lago Masters

Hosted by the Global Amateur Golf tour, the Quinta do Lago masters is played over five days with two rounds on the Quinta do Lago south course, one round on Quinta North, one round on Laranjal and one round on Monte Rei.

When: 15 - 19 January Where: Quinta do Lago  golftour.golf/tour

Entertainment at Viv’o Mercardo

Your Wednesday afternoons and visits to one of the markets most loved by locals will be brightened up by the musical entertainment of January's guest musician. Paulo Ribeiro & DJ Manu (4th) and Xico Barata (18th).

When: 4 & 18 January 5.30 pm

Where: Viv’o Mercado – Mercado de Levante, Lagos

Aprés un Duo

Ingrid Sotolarova (piano) and Romeu Madeira (violin) present a concert that intends to celebrate the 200th anniversary of the birth of the French composer of Belgian origin César Franck (Liège, 18221890), considered to be one of the main French composers of the second half of the 19th century.

When: 14 January 7 pm

Where: Cultural Centre of Lagos - Duval Pestana Auditorium, Lagos Tickets: 10 € (50% discount < 18 years)  www.facebook.com/CentroCulturaldeLagos

Algarve Extreme Trail

Hosted by Algarunners there are a range of events for trail runners: including, the long trail (28km), a short trail (16km), and the Alengarve Trail Cup - TAT. The long trail is a ATRP certified race integrated into the national circuit of Trail Cups of Portugal, part of the Algarve Athletics Association Regional Long Trail Championship.

When: 29 January Where: Querença, Loulé  www.crono.aaalgarve.org/inscrever/algarvextreme-trail-2023

City Athletics Circuit

Lagos City Council, with the collaboration of the Algarve Athletics Association, the parish councils and the sports clubs of the municipality (Olimpico Clube de Lagos, Clube Futebol Esperança de Lago, and Clube R.C.D. Luzense), is organising the 21st Lagos City Athletics Circuit. Both federated and non-federated athletes of all age groups can take part.

When: 29 January Where: Next to the Municipal Stadium of Lagos  Registration at fpacompeticoes.pt

Portuguese Philarmonic Orchestra

The Portuguese Philharmonic Orchestra, under the direction of conductor Osvaldo Ferreira, will give a concert that will take you on a wonderful journey through Austrian lands, with works imbued with the best Viennese tradition of celebrating the New Year.

In a joyful, festive, celebratory atmosphere, some of the most emblematic Waltzes and Polkas by Johann Strauss II (1825-1899), such as the famous Tritsch-Tratsch-Polka, will be interpreted.

When: 5 January 7 pm Where: TEMPO, Portimão Tickets: Admission is free and tickets will be available from 3 January at the TEMPO box office  www.facebook.com/TEMPOportimao

SPORTS ROUND UP

WORDS David Lugg

Rallying

Moto GP superstar Miguel Oliveira has swapped two wheels for four to compete at the Rallye Casinos do Algarve. Oliveira, who was making his rallying debut, finished in an impressive third place, one minute and 54 seconds behind Algarvian driver Ricardo Teodósio. After the event, Oliveira said, “It was a fantastic and unforgettable weekend that allowed me to fulfil my dream of participating in a rally. Above all, I had a lot of fun.”

Guia-based Teodósio had words of encouragement for rallying convert Oliveira, telling him, “It was a privilege helping you on your first rally experience and I hope it won’t be your last. Now you are also part of our family.”

More information about the Algarve’s premier rally event can be found at: www.rallyecasinosdoalgarve.com

Left: Rallye Casinos do Algarve winner Ricardo Teodósio

Top: Third place for MotoGP star Miguel Oliveira

Photos © Pedro Monserrate Lopes/CAAL

Algarve football

The World Cup has brought an enforced mid-season break to the top football teams in the Algarve. Portimonense find themselves in seventh position following a strong start to their Primeira Liga season. It could have been much better for the Portimão-based side, but one win in five has seen them drop down the table after thirteen of the thirty-four games. Their influential Brazilian midfielder Ewerton Pereira is set to leave for Japanese side Vegalta Sendai. The twenty-nine-year-old arrived at Portimonense in the 2014–15 season and has gone on to play 219 games for the club.

In the Liga Pro, Farense currently sit in second place in the table. The Farobased club have made a great start to their campaign as they look to bounce back up to the Primeira Liga. After 13 games, they have accumulated twentyeight points and are unbeaten in the past four league games.

The Algarve’s top ladies’ team, Guia FCF, have had a tough start to their season in Division 2 South. They have picked up just one win from their opening seven games, sitting in ninth out of the respective ten teams. They have fared better in the Portugal Cup and will face a home time against SC Braga in the last sixteen. The draw is a repeat of last season’s cup quarter-final.

International Football

Handball

Lagoa athlete Tiago Cantigas is a part of the Portuguese national team that has won the World and European Wheelchair Handball Championships. The GNR police officer helped his side win their group before going on to beat India in the semi-finals and The Netherlands in the final. Lagoa mayor, Luís Encarnação, said, “I want to congratulate Tiago Cantigas on his path in the national team. It makes Lagoa proud to see him winning these trophies.”

International men’s rugby

The Portugal Under-21 team have played two friendly matches at the Estádio Municipal in Portimão in preparation for the Georgia/Romania 2023 European Championships. The Esperanças ran out comfortable 5-1 winners against the Czech Republic but conceded a last-minute goal in a surprise 2-1 defeat against Japan. Algarve football president Reinaldo Teixeira (interviewed in Tomorrow magazine in November) highlighted his pride at the Algarve hosting the events. “All our young athletes deserve these opportunities to watch the best national athletes of this generation in action.”

Portugal has qualified for the 2023 Rugby World Cup finals in the most dramatic of circumstances. Needing to avoid defeat against the USA, Samuel Marques slotted over a penalty with the last kick of the game to earn The Wolves a 16-16 draw and a place in the finals for only the second time in their history. After two high-scoring wins in the group stage against Kenya and Hong Kong, Portugal went into their final match knowing that qualification was in their hands. With the USA leading 16-13 in injury time, it looked like being another case of ‘if only’, but Marques’ last-gasp kick sent the team and Portuguese supporters into raptures. They will take their place in Group C against Wales, Australia, Fiji and Georgia.

If you wish to publicise a sporting event, please contact our sports editor David Lugg: david@tomorrowalgarve.com

Goal Setting with Golf

WORDS Ann de Jongh

Last year I set myself a golfing goal to get my handicap to 5.5 by my 55th birthday in August 2023. At the time, I just thought of it as a way to give my golf a focus. But as I sat reflecting on 2022, I realised that it had been a big driver in achieving many other goals that were not golf-related.

January is when we set goals for ourselves, but how often do we achieve them? How often are the goals ones which have a tangible outcome? All too often, goals are vague such as “lose weight” or “get fitter”, but what does that mean to us, what does it look like and why do we truly want to do it? Understanding the why, believing in it and committing to it makes it so much easier to adhere to.

When I decided to get my handicap down, it was all about the actual golf, having lessons to improve my swing. But after a month, I wanted to ramp up my gym training. The training is golf specific and allows me to work on weaknesses in my swing. But no matter what you are training for, it will make you stronger, increase mobility and improve your health.

As a post-menopausal woman maintaining/increasing muscle mass is incredibly important for my health, not just because of osteoporosis risks but also to help brain health, cardiovascular health and longevity.

As a result of training three times a week over nine months, my muscle mass has increased significantly, and my dress size has dropped significantly, which ironically, for the first time in years, was not a goal!

For all golfers, training is such an important thing to do, whether you want to reduce your handicap or just continue to play as you age. Not only will it help your strength and mobility, but it will help to reduce injuries and pain.

As a yoga teacher, I am very aware of the benefits and importance of meditation and how much it can enhance your life when you have a daily practice. As a golfer, I believe that it is not the flexibility side of yoga that has the greatest impact on your game but the meditation and breathing. In my golf fitness classes, we always include a “white ball meditation” at the end of each class, and having my golf goal has helped me to get back into a daily meditation practice.

My handicap is currently 9.4, so I still have a way to go to get to my goal. The next four to lose will be the hardest, but I have now shot several rounds in the mid-70s, equating to a five handicap. My swing is getting closer to where

I want it to be and more consistent. The training has made me stronger, so I am starting to hit the ball further and I am getting better at staying in the present when I have those good rounds and not getting carried away by the what-ifs!

I am hopeful that the next eight months will get me to where I want to be, but if I don’t make it to 5.5, then even though I have not reached my initial goal, I will be stronger and fitter than when I started and my handicap will be lower, so that’s a win-win!

So when you are thinking about goals for 2023, make them a goal that helps to improve your health and fitness, a goal for you, not something you think you should do. Most importantly, make it a goal that you believe in.

Ann de Jongh is a health and wellbeing coach and runs golf fitness classes.

 +351 913 202 621 www.fit2lovelife.com

Musings of a MOUNTAIN BIKER

WORDS Gilly Grateley

Happy New Year! Gilly here, hope you all enjoyed the festivities and are ready for another year of fun-filled MTB. If, like me, you had one or two mince pies too many, you might be thinking about using January to clean up your diet and hit the trails to burn off some of those excess calories. This month I wanted to share some of the things I have learnt about good cycling nutrition and re-setting good habits.

The World Health Organisation recognises that a balanced and healthy diet will vary depending on characteristics such as age, gender, lifestyle and the amount of physical activity you undertake, but there are some basic principles:

Consume at least 400g/5 portions of fibre from fruit, vegetables, lentils, beans, nuts and/or whole grains per day (starchy roots such as potatoes and sweet potatoes don’t count). Try to include fruit or vegetables with every meal, ideally locally sourced and seasonal; where possible, consume raw fruit and veg instead of other snacks.

Take no more than 30% of your total energy intake from fats. Now there are unsaturated fats in fish, avocado, nuts, sunflower, soybean and olive oils, which are preferable to the saturated fats in fatty meat, butter, coconut oil, cream and cheese. Industrially produced trans-fats found in baked and fried foods and pre-packaged snacks and foods should ideally be avoided. Try eating reduced-fat dairy foods and lean meats, where you can steam or bake food instead of frying.

Aim to take less than 10% of total energy intake from sugars, which can be added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates – my Christmas downfall!!

If you like to season your food with salt, keep it to less than 5g/one teaspoon per day and remember there can be a lot of salt in pre-packaged foods. And maintain good hydration (we know about that, don’t we��).

Think of this as a good sensible framework; then, if you start adding in a few long rides and you need to increase your energy intake, try to keep that within the framework too. From the reading that I have done, cycling nutrition is often split into pre, during and post-riding recommendations (see on the right).

For me, planning is the key. Working a meal plan around my weekly activities, knowing what I am going to eat and shopping for everything in advance will definitely help get me back on track, break the bad habits and improve my performance.



As always, I hope to see you out on the trails and if you are part of a local MTB club or group, please get in touch as I am keen to find out more about you for future musings:

bikinginthealgarve@gmail.com

Pre-ride

Always eat pre-ride, ideally an hour before, to give your body time to digest the food (your body works better when it is doing one thing at a time), but not long enough to use up the energy you have consumed. It’s best to eat energy-producing carbohydrates and a little bit of protein which will produce a more gradual and sustained rise in blood sugar and help reduce muscle breakdown. Fried foods are out as fat delays digestion and don’t think high-sugar foods will help give you energy, they may actually make you feel sluggish and the excess sugar will store as fat. Good options include porridge, soaked oats, eggs with avocado on toast, smoothies and fruit juice diluted 50:50 with water.

During

If you intend to bike for longer than an hour, taking on extra carbohydrates will help you to sustain your performance. I know a cake with your coffee stop is very tempting (and let’s face it, we are burning those calories), but a better nutritional option is to pack a banana or energy bar.

Post-ride

Planning ahead for your post-ride recovery, rehydration and nutrition is really important. You should drink little and often to replace lost fluids. Eating within an hour or two of your ride is optimum for restoring blood sugars and repairing muscles when they are more responsive to insulin. A mix of protein and carbohydrates is ideal and good nutritional options include grains, vegetables, lean meats and seafood, milk, yoghurt, and fresh or dried fruits. Real foods are so much better than recovery drinks or pre-packed foods as they contain the fibre, minerals, vitamins, healthy fats and other essential nutrients needed for a good recovery.

C M Y CM MY CY CMY K

Detox your life

Create your detox inventory

Nutrition is often the first aspect of detoxification. Confident food choices influence how the body works and eliminates toxins. Diet is only one piece of the puzzle.

Nutrition is often the first aspect of detoxification. Confident food choices influence how the body works and eliminates toxins. Diet is only one piece of the puzzle. Remember that what works for you might be different for your family or friends. Using a detox inventory helps reflect on your journey. By prioritising what you want to change, it is easier to start. You can’t focus on every aspect of detox at once; luckily, you don’t have to.

Invite your family to do this exercise, too. It’s a great way to learn from others and get healthier together! Rate the statements in each area on a scale of 1–5:

• 1 = Strongly disagree

• 5 = Strongly agree

I eat a variety of whole fruits and vegetables.

I enjoy eating healthy foods. I rarely eat processed foods.

I consider food quality when purchasing food.

I eat many organic foods.

I drink at least eight glasses of water daily.

I cook at home as much as I can.

I feel confident with the ingredients and materials I use for cooking.

I read the labels before buying food in the supermarket.

I am aware of the amount of sugar some products have.

Total:

The total score is not as important as your level of awareness regarding your lifestyle and the improvements you’d like to make.

You can prioritise one or two things to improve. The practice of cleansing has many ways to reset one's body. For example, you can start drinking more water to reduce your sugar cravings, or try cooking more at home and have fun with it!

Here are some takeaways as you begin:

• Detoxing your life means adding in more nutritional elements and reducing exposure to potential toxins.

• Certain nutrients can support the body’s natural detoxification processes.

• Reducing or avoiding processed, overcooked, and high-pesticide foods can reduce toxic load.

• You can replenish with nutrient-rich foods that support health.

• Start small, and remember, the best practice is the one you can do!

Paula Rey is a Holistic Health Coach, Hypnobirthing Childbirth Educator, and Feminine Embodiment Facilitator.



pauladelaselva.com Facebook/Instagram @delaselva.holistic

We all breathe every moment of every day, but how often do we breathe deeply, really deeply? Close your eyes now, soften your shoulders, breathe into your nose, hold softly; now gently release from your mouth. Breathwork goes much deeper than this and will guide you through breathing in a very different way than you might be familiar with.

Since completing my Breathwork facilitator course, I have received the most incredible responses to Breathwork. From people that love the practice to those that would rather do anything BUT breath work (I am being polite here).

Why do it? There are many benefits to a deep breath work session; here are a few.

• Deep emotional release

• Elated and positive feelings

• Sense of peace

• Fast track to meditation (or switching your head off)

WORDS Chloe Ward

• A strong core (that might be the winner for you)

How might you feel during? And these soon reside the more you practice and the benefits hugely outweigh these initial feelings.

• Dizzy

• Pins and needles

• Uncomfortable

• Emotional

During your session, your teacher will explain what will happen and how you might feel. You will then lie down and begin your guided breath work. The breath work itself is a relatively short part of the practice, you will then rest in meditation or stillness to allow yourself to connect back to your body (or regain feeling). Until you try it, you won't experience absolute surrender and the meditation or rest afterwards is just blissful.

 www.bodysoulbalance.co.uk

MOON MAGIC FOR JANUARY 2023

Full Moon in Cancer 6 January

Fill a glass of water, speak into it all that you wish to leave behind in 2022, pour it away and say “So long, goodbye and thank you for the lessons”.

Super New Moon in Aquarius 21 January

Very powerful moon, plus a super moon great time to reaffirm your intention for 2023. Push yourself, just do it, go for it, because actually, you CAN do what you dream of.

AFFIRMATION

My big, beautiful goal for 2023 is...

WORDS Paula Rey

I HATE Cardio

WORDS Bob Aerohfit

Breaking the Myths of Cardio Excercise

People who “hate cardio” are either doing it wrong or don’t understand it. If you hate cardio, I get it. In fact, I’ve lived it. I was like you for years.

For many of us, cardio feels like work. It’s a joyless obligation, like eating plain oatmeal. If we do it, it’s because we think it’s good for us – not because we actually want to. The typical reasons you’ll hear people say they don’t do cardio are:

“It sucks” – it’s too hard and feels awful.

“It’s boring” – you do the same thing over and over for a long time. Ugh.

“It’s not effective” – I tried running once and I still have love handles. #FAIL

But those thoughts are misguided. The real reason we hate cardio is that we’ve failed to be creative. Or because we’re behind the times. Or we misunderstand what cardio really is.

There is a popular misconception that “cardio” means “slogging away on an elliptical for 20 minutes or more”. But I advocate that any movement can be made into cardio with proper programming.

Why do I say “behind the times”? Because recent technology makes proper cardio training easier and more accessible than

ever. Your smartphone plus a heart rate monitor can open up a whole new universe of smarter, more effective training.

The reason people “misunderstand” cardio really is because they confuse cardio with its far less interesting cousin, aerobics.

If these errors lead us to avoid doing or programming cardio, that is a problem. Because the benefits of true cardio training are vast. As trainers, we ought to be concerned with more than just how someone looks or their bench max. Our job is to help build fitter, healthier, longer-living human beings. Done well, cardio helps a person make progress on all of those fronts – and build a more muscular, better-looking physique in the process.

While cardiovascular exercise can be considered a form of aerobic exercise, the terms are not synonymous. Aerobics encompasses any form of movement sustained long enough that the body needs to utilise oxygen to fulfil its energy demands. Therefore, everyday tasks such as walking can be considered aerobic if they’re sustained long enough.

Cardiovascular exercise, on the other hand, needs to improve the capacity of the cardiovascular system. In other words, we’re focusing on the capacity of the heart. This means true cardio requires three things:

• We need to monitor the heart rate.

• Exercise must elevate the heart rate to a target level.

• Heart rate must stay within the target range for an intended period of time.

Working within those target levels or zones strengthens the heart. It also improves circulation and allows a person to improve the capacity of their cardiovascular system.

Many professionals spend enough of their working lives in Microsoft Excel, so they don’t need yet another set of numbers to pay attention to. But implementing a heart rate monitor, and using it effectively, can be a paradigm shifter for you.

I’ve experienced this firsthand, both in my own workouts and in training clients. Turns out that what we all were doing, when we thought we were doing cardio, mostly fell into one of two categories:

• Too much – workouts were suffer-fests as a result.

• Not enough – workouts felt boring because they were, in fact, under-challenging.

Training with a heart rate monitor surprised me in how much it changed what cardiovascular exercise meant. Cardio became much more enjoyable –and effective. Over time, it helped improve work capacity and strength while shrinking the recovery time needed.

I'm still not a big fan of cardio, but I am enjoying the process!



Instagram: Bob Aerohfit 00491783379591 aerohfit@gmail.com

Top Tip: By using a heart rate monitor, you produce better results with less pain.

Sound bath with Olivier

WORDS Ann de Jongh

there during sunrise on the full moon and he tells me, “ it was the most ecstatic experience I have ever had.”

I asked Olivier about the music, whether it was written or rehearsed for each occasion, but unlike more traditional music, it is never rehearsed. He and Megan connect with the group and feel the energy, enabling them to produce music perfect for everyone participating in the experience.

Olivier started playing the didgeridoo when he was teaching in a high school in Australia. He noticed how the children were more open to learning when he played at the beginning of a class. This encouraged him to move into the field of sound healing and meditation, playing at festivals and retreats, one of which was in Fuseta, which led to them moving to Alvor two years ago. “The Algarve is open to healing and conscious movement, with many people wanting to get closer to nature.”

If you want to experience a sound bath, you can find out more about upcoming workshops and retreats on the couple’s website. You can also experience it online through live sound baths or recordings, which is a great way to start. They will also be running an online programme called Blissful Unity, starting in 2023.

Ann de Jongh is a health and well-being coach +351 913202621 | www.fit2lovelife.com

I spoke to Olivier Maxted, who recently moved to Alvor, to find out all about sound bath healing. 

Unclear about what a sound bath actually is, I asked Oliver to describe the process. He explained it as an opportunity to lie down, relax and receive conscious sound. Using the sound of instruments that are known to induce a sense of well-being, relaxation and enjoyment. Olivier uses a didgeridoo while his partner Megan plays the harmonium and sings.

They use those instruments because the vibrations are really strong and enable the person to fall into a relaxed state. This allows them to open their heart, feel a sense of release and allow anxieties to drop away. The method of singing used in a sound bath is quite unique. Channelling different sounds and mantras that come to the vocalist from a higher place enables connection with something that is more than your physical body.

Sound baths are often associated with yoga and many yoga studios are now offering this experience. Olivier and Megan have played not only in yoga studios but in some unique and different spaces worldwide, including Glastonbury Festival, underground in an old slate quarry in Cornwall, and on a boat, for the dolphins who loved the sound of the didgeridoo.

They have just returned from a trip to Egypt, where they played in the King’s Chamber of the Great Pyramid. With 16 people in the chamber, Oliver played

To find out more about Olivier and his work, you can go to www.soundbathhealing.com

Warm Up to Kick-off 2023

WORDS Adam Rich

When you take care of your spine, you’re taking care of your whole body. We advise keeping your spine in mind when exercising. Remember that exercise isn’t a quick fix, so a multi-prong wellness approach will get you the best results.

Understanding the basics of the spine is a good first step in protecting it while working out. For starters, the spine is a long stud of 33 vertebrae extending from the skull’s base to the top of the hip. The neck and back are part of a continuous chain, so the goal of spinal health is to keep that spine in alignment; there are natural curves to the spine and we want to support those natural curves.

Keeping the spine aligned helps you stay in balance, strong, and mobile. That’s why it’s

important to think about strengthening your core…but there is actually more than one core in your body.

For example, there are core muscles that support the:

• Cervical spine, which is the neck or top part of the spine

• Thoracic spine, which is the area on the back where the ribs attach to the spine

• Lumbar spine, which is the lower back area

Properly warming up your muscles before doing any workout goes without saying. It’s important to wake up, engage the numerous cores mentioned above, and incorporate that into your fitness and wellness. Keeping the abdominal muscles engaged will

support your spine. To prevent injury, focus on exercises that strengthen the muscles that support the spine, such as stretching, yoga, pilates, swimming and appropriate weightlifting.

Hold your form and posture steady without sudden, jerky movements. It goes without saying that a spinal health check at Lagos Chiropractic can help prevent injuries and fix them if they occur!



Lagos Chiropractic +351 282 768 044 www.lagoschiropractic.com

Skin Needling

Is this the magic pen to reduce the sign of ageing?

WORDS Sophie Sadler

On hearing that a local skincare therapist was the only person in the Algarve with the revolutionary Dermapen 4™, I was keen to try it. Here is how it went.

While I am not obsessed about ageing, I notice a new line every time I look in the mirror! I personally don’t like the idea of injecting something into my face and have been told by a doctor that microneedling is the natural way to ease wrinkles and improve the health of your skin.

I was quite nervous about it because, as the name suggests, it involves needles! But nothing, except for hyaluronic acid, is injected into the skin. The Dermapen creates superfine microchannels in the skin. This process naturally boosts collagen production.

It does literally feel like hundreds of little needles are going into the skin. However, it is over in 10 minutes and is on a pain level akin to a bikini wax. The results are improved skin hydration, fine lines and wrinkles minimised and skin cell renewal.

The Dermapen 4™ patented products are then put on your face. This bit was pleasurable. A cooling mask followed by a vitamin repair serum. I was told not to exercise, get hot or apply any other skin products to my face for 48 hours, as the minute holes in your skin need to heal.

When I left, it felt like I had mild sunburn on my face and you would want to clear your diary that day because my face did look very red and blotchy. By the evening, I just felt rejuvenated and glowing.

I have a small scar on my cheek, so the therapist went deeper into this to allow more collagen to form in this section which will break down scar tissue. She told me that one of her clients has a large scar on his forehead from an accident and he is now experiencing less pain and can feel the hardness loosening. The treatment can also be used to eliminate acne, pigmentation, sun damage and rosacea.

So if you are looking for a bit of a glow in January, give it a try. You're worth it!



Saskia Skincare & Beauty offers the Dermapen 4™ treatment +351 919 034 677 www.saskia-beautysalon.com

If you’re planning a triumphant return to exercise to kick off 2023, remember proper technique can help prevent injury to your muscles and spine.

The struggles of running a

Seasonal Business

WORDS Matt Deasy

At this time of year, purse strings start to tighten a little for the business owners – of which there are many in the Algarve – who are reliant on the summer income that tourism provides.

It’s a conundrum that seasonal business owners have faced for generations. So, if this describes your business, what can be done to improve this situation? I have some suggestions for you.

Firstly, can you shift your business model? If you, for instance, have a holiday property that you rent out to capacity during the summer months, can you use the property for something other than Airbnb during the winter? Many remote workers come to the Algarve during the winter and are looking for 2–3-month rentals. Likewise, many new expats struggle to find short-term accommodation as soon as they arrive and before they set up home for themselves. The concept of what your business does is the same, i.e accommodation,however, the particular type of accommodation you offer changes to attract a different market.

Secondly, can you utilise the power of partnerships? Back to our example of a holiday home without much income during the winter months. Here’s an idea – there’s a distinct lack of accommodation options for hosts who want to run retreats or residential workshops in the Algarve. As a property owner, could you team up with a yoga teacher, a retreat leader, or a surf school to provide a retreat venue for them during the off-season? Maybe you could provide the cooking, cleaning, or ‘hosting’ for someone else’s retreat?

Finally you could incentivise your clientele to book and pay for their summer holidays early. I have had great success in the past whilst managing tourism businesses by offering earlybooker discounts, payment-in-full discounts and even a monthly instalment payment option on

holiday homes, all of which help hugely with cash flow during the quieter seasons.

There’s little more important in business than cash flow, and you must keep the cash coming in during the winter, but with a little creativity and flexibility, winter can serve you as well as summer!

Matt Deasy is a small business consultant, coach, author and speaker. His book Fire your Boss and Change the World will be published in 2023.



hello@matt-deasy.com +351 964 999 388

Sevenair

Sevenair is the only flight company in Portugal with a full range of services offering a regional airline, skydiving, banner towing, handling services, maintenance and pilot training.

The company was established in 1998 by Captain Pedro Leal and his family to create the first aviation school in Portugal to offer pilot training from beginning to end, according to the new European legislation. In operation since 1980, Sevenair is now the largest general aviation group in Portugal, expanding through the acquisition of other companies.

Beyond transporting passengers across Portugal for over 20 years, Sevenair’s academy is the European leading reference for aspiring pilots and maintenance technicians, with over 900 students, 30,000m2 of facilities, six simulators and 52 aircraft.

The company has a fleet of Dornier 228 aircraft and operates regular regional flights between Portimão, Cascais, Viseu, Vila Real and Bragança, as well as to Madeira. They are currently awaiting approval for a

new route from Funchal to Porto Santo island. The company specialises in PSO (Public Service Obligations) and ACMI contracts, having operated in over 14 countries in Europe and Africa.

Sevenair connects São Tomé and Príncipe islands with a Jetstream 32 on an ACMI contract and plans to acquire a larger aircraft for this route. They also operate two Pilatus PC-6 for their skydiving operation in Portimão.

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Check Sevenair’s schedule on their website bookings.sevenair.com. For corporate information visit www.fly-sevenair.com

WORDS Sophie Sadler

UK Pensions

Many UK expats neglect their UK state pension when they move overseas. This is a huge mistake and could cost you thousands in the future when you will potentially need it most. You may be unaware, but even if you move overseas, you are still eligible for the UK state pension.

Currently, the full UK state pension is £185.15 per week, or £9627.80 a year, double that and for a married couple it’s £19,255.60 a year and this is going up with inflation every year. To put this in perspective, to get an income of just short of £20k, increasing every year with inflation guaranteed every year from retirement age, you are going to need around £500k from a private pension, probably a lot more.

HOW CAN I GET THIS?

Well, put simply, you need to pay your National Insurance. You’ll usually need at least ten qualifying years on your National Insurance record to get any State Pension. You’ll need 35 qualifying years to get the full new State Pension. You’ll get a proportion of the new State Pension if you have between 10 and 35 qualifying years. You can check how many years of contributions you have made already by going to www.gov.uk/check-state-pension

DO I QUALIFY, AND CAN I MAKE CONTRIBUTIONS WHILST I AM ABROAD?

More than likely, you will qualify. To be eligible, you need to have paid National Insurance for at least three years. If you haven’t, then you must have lived and worked in the UK immediately before leaving and have lived in the UK for three years in a row. If you meet the above criteria, you are eligible for class 2 contributions.

IS IT WORTH MAKING UP YEARS?

If you qualify for class 2 contributions as per above, then more than likely YES, make the payments. Class 2 contributions as of 2022/23 are £3.15 per week or £163.80 a year. So another crude calculation of £163.80 x 35 years is £5,733. This means it’s going to cost around £6k in total for a pension of almost £10k a year every year (17 years of pension payments from 67 to 84 is £170k). Both the £6k and £10k will go up with inflation, so it’s not exact, but it should illustrate the point that it’s a very good deal. Your 67-year-old self will be thanking your 40-year-old self for ensuring a clever investment for your future.

HOW DO I MAKE UP THE PAYMENTS?

Ok, now this you need to sort quickly. If you were born after 5 April 1951 for men and 5 April 1953 for woman you can make up to 16 years worth of back payments if you do it by 6 April 2023. If you do it after 6 April 2023, you can make up to six years back payments, which may be enough.

To do this, you need to go read the leaflet NI38 about Social Security abroad and check you qualify and then fill out the form at the bottom to apply and pay.

So another calculation, 16 years at £163.80 is £2620.80. £9627.80 / 35 = £275.08 x 16 = £4401.28.

So the above shows you that if you made a contribution of £2620.80 to your pension, then you would get £4401.28 per year from the state pension at retirement. If that was paid over 17 years, without inflation, that would be £74821.76 in pension payments.

All of the above are some general points about the state pension, there are more details such as class 1, 2, 3 NI contributions and everybody has different circumstances. I hope this information helps you make your own decision about what you want to do. I can’t be held responsible for you taking this information out of context.

We are financial advisors and can help you navigate the above if you would like us to, so please contact us if that is of interest.

Matthew Renier is a retirement Specialist AwPETR DipFA. He is now based in the Algarve.

 matthew@arthurbrowns.co.uk www.arthurbrowns.co.uk +351 910 262 378

WORDS Mathew Renier

Pasty Wars

With a pasty war breaking out in Cornwall as Greggs announced the opening of a bakery in Truro, I felt it was time to go back to my roots. Cornish locals are proud, protective and passionate about the pasty. They are up in arms as they felt the national chain would take trade from genuine local producers of authentic pasties. Recipes are passed down from generation to generation.

I was born and raised in Penzance in Cornwall and my parents were steeped in their Cornish heritage. Thursdays were always pasty days, and I was taught the recipe at the age of seven as well as the origin and tradition of this local ‘delicacy’.

The pasty was initiated to provide crouse for tin miners, a substantial, cheap, easy-toproduce food during the working day. Taken down to the mines, it had a thick crust with a strong crimped edge to handle with dirty fingers and on one side of the pasty was meat, potato and other vegetables and on the other side a dessert of fruit or jam. A complete meal package in a tidy pastry parcel.

My mother followed a more refined derivation of the pasty. She made wonderful light, crisp pastry using butter, lard and flour in which to encase thinly sliced potato, onion, swede (or turnip as it was known in Cornwall) and chuck steak. Salt, pepper and butter were added and this mixture was encased in a semi-circular pastry envelope.

My mother would probably now turn in her grave as I use shop-bought pastry!

A pasty was eaten hot straight from the oven or taken on picnics, wrapped in a greaseproof or in cloth. At home, it was always eaten with a nice pot of tea, but as I got older, I found a pint of beer the ideal accompaniment.

In many ways, the Algarve, where I spend several months a year, reminds me of Cornwall. So it was wonderful on a recent visit that I was able to educate my daughter and granddaughters, Bella and Eloise, on the art of making a Cornish pasty. Their first efforts were amazingly good. Although Cornish pasties are an acquired taste, Bella ate every morsel and Eloise devoured over half before saying, “I'm full, Grandpa.”

Here is my humble Cornish pasty recipe for a passable tasty contribution to this now protected food legacy. I highly recommend eating it on the beach wrapped in greaseproof paper as we used to do!

A substantial meal and fun to make as a group or with kids. We always put our initials on the top in pastry, so we know whose is whose.

Oggy, Oggy, Oggy. Enjoy!

Cornish Pasties Recipe

INGREDIENTS

• To save time, I recommend buying readymade shortcrust pastry, which can be bought in all supermarkets. Store it in the fridge to make it easier to roll out.

• Swede (This may be difficult to find here – we sometimes bring them from the UK). If you want to have a look for one in the supermarket, in Portuguese they are called couve nabo da suécia or Rutabaga. (If you can’t find one, it still tastes good without it).

• Potato.

• Chuck steak, we used cubes, the steak called novilho from the meat counter.

• A beaten egg.

METHOD

• Cut a large potato into thin slivers.

• Finely chop an onion.

• Thinly slice the swede.

• Roll the pastry on a flat surface using flour to stop sticking. Get it thin but not too thin, otherwise it will fall apart on rolling.

• Use a large plate to cut your circular shape at the top of the pastry rectangle.

• Fill the pastry shape with all the ingredients. Do not scrimp on the steak and add vegetables according to taste. Put some knobs of butter over the filling to add moisture.

• Pull the round edge over the ingredients sealing the two edges, then crimp them firmly together.

• Pierce the top of the pasty a couple of times to release steam. Coat the top of the pastry with beaten egg to give a nice brown crust.

• Cook for one hour in a preheated oven at 180ºC or until golden brown.

WORDS Geoff Hollow

A Cliff-Top Wine

The Vinha do Falésia (vineyard of the cliffs) is described as a boutique vineyard. It is aptly named, as traditionally, a boutique is a small shop: fashionable, trendy and providing quality products. On a sunny autumn morning, I met the vineyard manager, Louise Gallagher. She opened the ornate cast iron gates into the attractive quinta, which comprises two hectares of grape vines and an adjacent villa owned by Iain and Feann Brown from the UK.

The small vineyard is located on the outskirts of Lagos and is the southernmost wine-producing property in Portugal. It is set on gently sloping land that terminates above the cliffs between Porto de Mós and Praia da Luz. Clearly visible from the coastal walk, during spring and summer the green rows of vines evoke the epitome of the Algarve’s burgeoning wine-making industry.

We strolled over to the pretty wine-tasting centre and patio area, with its expansive view down to the ocean. Louise gave me a brief history of the vineyard. “It all began in 2014 when the first planting took place, but it wasn’t until 2019 that the initial commercial venture was undertaken. In that year, we produced 1,000 bottles of white and 1,500 bottles of red. In 2022, we bottled 3,000 whites and 3,500 reds; our production is increasing annually, but it still can’t keep up with demand. We have an excellent oenologist Pedro Mendes, who is an expert in blending our wines. Our 2019 Reserva red and 2020 Reserva white won the silver award at the 2021 Algarve Wine Awards.”

The Falésia whites are a blend of Sauvignon Blanc grapes and the Arinto variety. The latter provides a slight citrus taste that matches perfectly for a more balanced flavour. The red wine is a blend of Syrah, Cabernet Sauvignon and Tourigo Nacional grapes – the latter, a small fruity flavoured grape ideal for blends and increasing alcohol content. Falésia Wines has a Premium and Reserva range. The Reserva wines are matured in oak barrels, the whites for six months and the reds for eighteen months. The Falésia red 2020 has just won gold at the recent 2022 Algarve Wine Awards ceremony, with the approval of recognised wine taster and adjudicator Sarah Ahmed.

Tomorrow sent Julian Putley to discover The Falesia Vineyard at Quinta dos Castanhos.  louise@falesiawine.com www.falesiawine.com

Falésia has recently introduced a new wine to their inventory – a rosé – made from the red Negra Mole grape. During production, the grape juice is only allowed to ferment for a brief time to produce a rich salmon-pink colour. The wine has proved to be a success with customers who come for the popular wine-tasting events.

Wine tastings at Vinha do Falésia are hosted by Louise and are very popular, so popular that reservations are mandatory. There are scheduled events and it is also possible to arrange private events for groups of six or more. Louise explains, “I serve three of our signature wines at the tastings, but I serve full glasses of wine, not just a few drops. The wines are accompanied by a selection of charcuterie and cheeses, olives and more. The guests sit out on the small terrace and enjoy the spectacular views of the vineyard while I explain all about our wines. They may be previously unknown to each other, but after the tastings, they are all chatting, laughing and storytelling like best friends. Such is the nature of wine and our wonderful location.”

Besides having wine for sale, vouchers are available for purchase. Dates of scheduled tastings are found online. Private groups can be arranged.

That Asian Home Cook

Asian Style Stir-fried Mixed Vegetables (Vegan)

Now that the festivities are over and we are all looking to reel back from the indulgence, check in on our diets and eat a little healthier, I thought of one of my go-to recipes for a healthy vegan Asian stir fry.

This is the most basic of basic Asian stir fry dishes. You can add a protein of your choice if you prefer – prawn or chicken will do very nicely. This stir fry is so easy, quick, wholesome and delicious that you won’t be disappointed. You’ll want to master this and apply the same technique on every other vegetable you can get your hands on, seriously.

INGREDIENTS

• ½ tsp vegetable oil

• 1 shallot sliced

• 2 cloves garlic minced

• One cup of chopped cabbage

• ½ cup carrots sliced

• 4 dried shiitakes rehydrated and sliced

• 1 tbsp dried shiitake water

• 1 tbsp mushroom oyster sauce

• ¼ tsp salt

• Pinch of ground white pepper

INSTRUCTIONS

Heat up your wok with vegetable oil and throw in your shallot. Fry till

golden and then add your minced garlic for a quick stir. Add the carrots, shiitake and cabbage. Stir for a minute before adding your mushroom oyster sauce, salt and pepper.

If you are non-vegan, you can opt to use regular oyster sauce here if you do not have the mushroom version. If you have managed to reserve your dried shiitake water, a bit of this can be added in at this point. Ensure that all your vegetables get a nice coating of the sauce.

Give the stir fry another couple of minutes for the flavours to blend with the vegetables. You want your vegetables to be lightly sauteed and not overcooked, so a bit of a bite and crunch with all that saucy goodness is what you are after here. Serve with some chopped spring onions, fried shallots and steamed rice for the perfect experience.

How to rehydrate dried shiitake?

I always rehydrate my dried shiitake overnight in a bowl of roomtemperature water. If you are pressed for time, you can rehydrate your dried shiitake in hot water, which will take you around ten minutes or so. Always reserve the rehydration water, as it makes the perfect juice for any dish.

Joy Entry is a Malaysian home cook based in Lagos who is obsessed with the provocative, unapologetic flavours of South-East Asian cuisine

Instagram: @thatasianhomecook joyentry@gmail.com

Healthy New Year

First, a Happy New Year to everyone! The typical good resolutions for the new year are: to eat healthier, do more sports, lose weight, reduce stress, drink less alcohol, quit smoking, save money, and take more time for yourself.

You may not reach all these goals, but you can start with nutrition! If you integrate more fruit, vegetables, legumes, whole grain products, cereals, nuts, and organic seasonal and regional products in your eating habits, you will have more energy for sports, lose weight and become healthier. Even non-vegetarians can take advantage of the health benefits of eating vegan twice a week!

STAY FIT IN THE WINTER TIME

During winter, our body is exposed to several challenges: low temperatures, dry heating air and a higher risk of infection put the immune system under a lot of pressure. Eating healthily helps to boost the immune system and reduce the chance of illness. In the cold season, it is advisable to eat more soups, vegan stews and winter vegetables like beetroot, pumpkin, cauliflower, Brussels sprouts, cabbage, broccoli, and fennel. It is very important to source vitamins from local fruit like apples, grapefruits, oranges, and tangerines.

Here I want to show you my culinary highlights for the wintertime. These recipes are made with seasonal ingredients and are easily prepared at home. These nourishing dishes will warm your body, give you energy and help you to stay healthy.

Lita cooks for events and for private celebrations. She offers cooking courses and live cooking shows.

Lunch

Oven Veggies Recipe

Chop the onion and garlic and spread them on a baking tin. Add the olive oil and mix it. Cut the vegetables into cubes and add to the onions and garlic. Now add all the spices, wine, water, and tomato paste. Mix everything very well, put it in the oven and bake for 25-30 minutes. Serve the veggies with rice, quinoa, bulgur, chickpea balls or other protein.

BENEFITS

Lunch should be a strengthening, revitalising main meal consisting of vegetables, grains, protein and a dessert. This recipe is easy to prepare and provides a good basis for your creations. Use your favourite vegetables of the season. Vegetables are very healthy, full of vitamins, minerals and fibre, and contain only a few calories. I love vegetables and sometimes I eat them as a main course with rice or quinoa in the evening.

INGREDIENTS FOR FOUR PEOPLE

• 1 onion

• 5 garlic cloves

• 3 carrots,

• 1 beetroot

• ¼ pumpkin

• 100 ml white wine

• 100 ml water

• 2 tbsp. olive oil

Spices

• 1 tbsp oregano

• 1 tsp basil

• 1 tsp paprika

• 1 tsp bio broth

• Salt and pepper

Dinner

Dahl Soup Recipe

First, soak the dahl in water for one hour. Cut the vegetables into small pieces and put them aside. Chop the onion, garlic and ginger and stir fry for three minutes with olive oil. Then add the small pieces of cauliflower, the turnip and the water. Sieve the water from the dal, add it to all the spices, and let it cook until the vegetables and dahl are tender. Let the soup cool down for half an hour, then puree with the blender, add salt and pepper and the soup is ready to serve.

BENEFITS

Dahl is a very good source of vegetable protein, so many Hindus eat it every day. Nowadays, it is recognised as a super food worldwide and has become the main protein supply for vegans. It is rich in vitamins and dietary fibre, giving you many health benefits. I eat dahl at least three times a week and I love it! You can buy it in the Indian supermarket, Kohinoor, near Intermarche in Lagos or in other Asian food stores across the Algarve.

INGREDIENTS FOR FOUR PEOPLE

• 1 cup yellow dahl (Mung Dahl)

• ½ cauliflower

• 1 turnip

• 1 small piece of ginger

• 3 garlic cloves

• 1 tbsp olive oil

Spices

• 1 tsp bio broth

• 1 tsp turmeric

• 1 tsp cumin

• 1 litre of water

• Salt and pepper

Go to the Tomorrow blog to see Lita's warm oatmeal breakfast recipe: tomorrowalgarve.com/community-news

Up-Cycling Dogs

WORDS Anne Hodges

Everyone nowadays is aware of the need to recycle, and following on from recycling comes ‘up-cycling’. The term is used to describe pre-loved items (usually furniture or clothes) that have been transformed creatively, which makes them more appealing and easier to sell.

At Cadela Carlota, we know all about ‘upcycling’ – we have been doing it for years. With our dogs! Unfortunately, our dogs do not usually come into the ‘pre-loved’ category. Below are some comparisons between dogs and furniture up-cycling that you may find amusing.

The basics

Remove old paintwork, replace broken handles, and apply wax to dried-up wood. We make sure that dogs are chipped and that a vet sees them. If they have open wounds or sores, these are treated. And if they are far too thin, we feed them chicken and rice.

Starting the transformation

Sandpaper the wood and add a primer. At this stage, we get our dogs used to human contact and teach them not to worry when they are put on a lead. This period can take more than a year with some dogs. We give them lots of hugs and cuddles if they allow us to.

Second stage

Apply undercoat. Now that our dogs will accept a lead, we can take them to the vet, where they will be neutered if they are intact and where they will start on their course of vaccinations.

Third stage

Apply a second undercoat. At this stage, our dogs start to go on walks several times a week. They learn how to walk on a lead and they start learning how to interact socially with other dogs and humans.

Fourth stage

Apply a top coat of paint, and put the

furniture on show, ready to be sold. This is when Cadela Carlota tries to teach the dog to accept lots of handling, and to listen to and act on basic commands. The dog is now ready for rehoming.

Sold!!

The furniture is taken away and it will take pride of place in a new home. For our dogs and for all at Cadela Carlota, this stage is by far the happiest. A lucky owner walks through our gates with their new best friend and takes them to their forever home.

Cadela Carlota volunteers laugh and jump for joy. Upcycling completed!

Poppy, who is the featured dog, is now available for rehoming.

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cadelacarlota.comp@gmail.com www.cadela-carlota.com

Pet's Mate

WORDS Lars Ramquist

Happy new year to us! 2023, entering the guts of the roaring 20s again. Not that I was alive to experience the foxtrot and Charleston; my main 1920s knowledge is of the global economic collapse in '29. It’s a good thing current macroeconomic models prevent such things from happening here in the 2020s. No need to fret about your hardearned cryptos drying up into something intangible!

What does 2023 hold in store for us (or is it held in the Amazon fulfilment centre with my sneakers)? One thing that is in store for me is a weight loss program.

The middle age spread comes to many and I am one of those. Hopefully, I will get some sneakers from Santa and punish the pins in this new year (turning 50 in February)!

With our four-legged friends, obesity is quite an overlooked topic. The fat lab is incorrigible and the bulky pussy on the sofa is considered to be endearingly lazy. As well as health issues (and there are

many), that fat cat would live more of a god-intended cat life if it was a regular cat size. Over the years, I’ve seen dogs and cats who have successfully undergone a weight management program and their owners are surprised at how active he/she becomes. Cats and dogs are active animals.

With domestication, we obviously constrain their natural roaming freedoms, but that does not mean we cannot allow them some physical freedoms and the feel-good rewards that come with it.

Dogs can be walked and exercised easier than cats (unless you are the one doing it!). But cats who live inside have many more play toys available for their owners to buy. I have seen a variety of toys for cats on the internet. They play on the cat’s natural curiosity and the exercise happens as a matter of course. There is one that caught my eye, which is called the magic organ cat scratching ball. Though the name sounds a bit dubious, it looks like tons of fun for cats. Something to entertain a housebound cat

and keep them active. Purrfect I reckon. As regards losing weight, the input is more important – just like us. If you are trying weight reduction food or using normal food, here are a few tips:

• When looking at the feeding advice chart (i.e. gram of food per kg body weight), you need to consider the dogs/cat’s ideal body weight, not its current weight.

• Some charts have various options depending on body mass. Always feed the lowest amount recommended.

• If you want to get the weight off the animal very quickly, nutritionists recommend feeding 80% of the daily ration.

• If you split the daily ration into two meals, it takes energy for the body to digest the food and helps burn more calories.

• Lastly, no between-meal-snacks! This is mainly directed at myself!

So, burn off any XS Christmas calories and get fit to enjoy the roaring 20s. Now we are getting into the swing of it!

Happy new year y'all!

Experience luxury living at its finest in this stunning penthouse apartment located just outside the centre of Lagos. With its mezzanine level, breath-taking sea views, and rooftop pool, this property is truly one-of-a-kind.

Inside, you'll find high-end finishes and features such as underfloor heating, integrated air conditioning, and smart home technology.

The built-in wine fridge and coffee machine are just a few of the many touches that make this home truly special.

Don't miss your opportunity to own a piece of paradise. Contact us today to schedule a showing!

Thinking of selling your property in the Algarve? Contact us for a free expert valuation.