The Sentinella Magazine

So What’s on the Ed’s mind this month..?

The new year ahead of course!

Out with the old and in with the new.. New year’s resolutions kick in and fizzle out depending on your level of determination. Thou shalt not eat ANY hotdogs or meatballs when the wife sends one on an earand to change all the crap we bought from IKEA, no matter how small the goal, it makes you feel like your on top of things, moving in the right direction so to speak. The past year makes way for new found optimism and plans for the year ahead. Fresh coat of paint for the house, taking up a new hobby or sport, starting a new business or changing jobs. Whatever changes lay ahead, it’t all for the good, change is good in many ways!

There is a yearly trend in health awareness especially after Christmas and just before the summer. Working off the multiple Christmas dinners and however many goblets of wine throughout the festive period is definitely a priority for many. But don’t worrry! The Yellow Peril has your back! This months edition is studded with little nuggets of useful and useless information that will keep you positive of mind and a smile on your face. What else can you ask for to apply the breaks on the January blues! Have a happy and prosperous new year! JJ The Ed xx

No part of this publication, including pictures may be copied, used or reproduced without our prior written consent. The Sentinella Malaga accepts no responsibility for alterations to events listed, or claims made by our advertisers, or editorial information provided by our readers and contributers, or any fictional or factual information and content including images, quotes, health & wellbeing, recipies or home remedies. The Sentinella Malaga is a fictional based entertainment magazine.

The Sentinella is eternally dedicated to Colin Checkley, the founder and editor of Sentinel Magazine. May he rest in peace. (Born; 1960 Died; 2004.)

Go into almost any park and there’s often reminders to refrain from going near, petting or feeding wildlife. Not licking strange animals was simply a given... until now.

The National Park Service has added tongue-contact with the Sonoran desert toad among its various warnings for park visitors. “As we say with most things you come across in a national park, whether it be a banana slug, unfamiliar mushroom, or a large toad with glowing eyes in the dead of night, please refrain from licking,” the agency wrote on Facebook this past week.

The toad, also known as the Colorado river toad, is about seven inches in size and carries a weak, low-pitched ribbit sound. But the creature is far from harmless. Sonoran desert toads secrete a potent toxin that can make people sick if they touch it or get the poison in their mouth, according to the National Park Service.

Despite the risks, some people have discovered that the toad’s toxic secretions contain a powerful hallucinogenic known as 5-MeO-DMT.

In recent years, smoking the amphibian’s secretions has grown in popularity — so much so that the species is even considered threatened at least in New Mexico due to “collectors that want to use the animal for drug use,”

Strange News: Nothing like a Toad JOB!

Go take a Hike!

There’s nothing better than setting yourself a goal, hiking the highest peak in Malaga is possible and with routes from diffocult to easy you can make that dream come true.

Working towards and completing a challenge as such can be absolutely exhilarating, it’s a true gift for body, mind, and soul. With it’s powerful majesty over the costa del sol - La Maroma awaits you!

With a choice of three different routes ranging from easiest, hardest, shortest and longest, you can set your own pace up to the peak of 2066 meters.

You can commence your famous Spain hike trail from either Alhama de Granada, Sedella, or Canillas de Aceituno, all of which are recommended for their own unique charm. Seek professional advice from local trekkers for weather patterns and the best routes for certain seasons.

200g Beef

3 pieces Garlic

5g Sugar

1 small piece Ginger

10ml Soy Sauce

5g Cumin Seeds

5s Parsley

5g Cumin Powder

5ml Oyster Sauce

5g Salt

10ml Cooking Wine

1. Beef slices, cut according to the vertical stripe cross section, which can cut the fiber of the meat

2. Marinate the cut beef with salt, light soy sauce, cooking wine, oyster sauce and starch for half an hour

3. Put the oil in the hot pan and heat it to 50% heat. Put the beef into the pan and get

loose. This step is the key. The oil must not be too hot. The beef should not be in the pan for more than one minute.

4. Cut garlic sprouts into rice, remove the stems and remove the fascia from the red pepper, and chop the ginger into shreds.

5. Put the iron plate on the gas to heat

6. Put a little oil in the pot to heat up, add the ginger, garlic sprouts, and chili diced to fry until fragrant

7. Stir fry the beef, add cumin powder and cumin grains

8. Add coriander and stir-fry evenly, then pour it on the heated iron plate and serve!

Traspaso Or Cesión?

Traspaso or Cesión?

In Spain, the most common way of securing business premises is on a leasehold basis. You make a one-off payment to buy a lease, which includes fixtures and fittings as well as goodwill if it’s an existing business. You then continue to pay the landlord rent for the premises, but you can sell on the lease if you wish.

A lease in Spain has until recently been known as a traspaso (literally a transfer, as a lease is transferred from one person to another) but is now called a cesión. However, many people (including Spanish landlords) are unaware that the law has changed and that a traspaso no longer has any legal validity. You may therefore be offered a trapaso. Whether you’re offered a traspaso or a cesión, make sure you obtain legal advice on the terms of your lease and ensure that these are specified in as much

detail as possible in the contract. The rules governing a cesión are far more relaxed than those for a traspaso, which means that there’s more freedom for negotiation between the parties – but also more room for misunderstanding. Contact business sales specialists for up to date advice when buying and selling your business.

Bacteria & The Gut

While some microbes can make us ill, we need our microbiome to survive. Combined, they are every bit as essential as our heart, our lungs or our brain. We have microbes living all over our skin and in every orifice of our bodies. But most of the microbiome is found in our gut. Our gut microbes are essential for digestion. They also help regulate hormones and they can boost our immune system. Our microbiome contains a wide range of microbes, some of which have beneficial effects on our health and some of which are detrimental. A healthy collection of microbes seems to be vital for our wellbeing, protecting against some of the biggest health threats, like heart disease, obesity, diabetes, arthritis and even depression.

On the other hand, having an unhealthy microbiome may be a contributing factor for many common diseases. Our modern lifestyles, western diets and overuse of

antibiotics might all be having a harmful effect on our internal ecology. Research shows that people who have at least 30 plant-based elements in their diet every week have a wider range of bacteria in their gut, and that’s linked to better weight management, better heart health and better mental health. One easy way to boost your numbers is to add a teaspoon of mixed seeds to your breakfast each type of seed counts as one of the elements. Whole grains, nuts and legumes are all good things to add to your diet as well. Count each plant and vegetable as 1 element and vary your diet as much as you can for a healthy gut bacteria balance. Always seek professional advice for digestive problems before changing your diet.

We’ll support your life-changing opportunity: become a live-in carer in the UK. Helping Hands Home Care was founded in 1989 to provide dedicated home care and supportpeople’s independence, and now we’re delivering person-centred care to over 6,000 families across England and Wales. What does it mean to be a carer? As a livein carer, you’ll support your customer with personal care, household chores and getting out and about. But above all, you’ll provide a constant source of companionship and emotional support. We can offer you a work visa. We’re offering exciting opportunities for people to strike the perfect work-life balance, living in Spain, and working in the UK. If you’ve got 6-12 months’ care experience and want to work in the UK, Helping Hands can now offer sponsorship under the Skilled Worker visa. We offer an award-winning induction and comprehensive training completely free of charge in

Spain. Helping Hands employees receive exclusive benefits. There are many benefits of becoming a live-in carer for Helping Hands and you’ll be employed directly by us with ongoing 24-hour support so that you can focus on the person you’re caring for. You are also entitled to statutory sick pay, paid annual leave and a pension scheme. You can earn up to £675 a week, and with free accommodation on placement, you don’t need to worry about hidden costs. The main advantage of joining us here at Helping Hands is the flexibility to experience andappreciate what means the most to you here in Spain whilst also travelling to the UK for placements. Whether you’re a British expat or a native of Spain, we are excited to bring more people on board to help us continue delivering the best possible support to our customers in their own homes - email spanishrecruitment@helpinghands.co.uk (see main advert on Page 14)

Job Recruitment: Helping Hands Carers £675 per week!

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Will Solar Power Save You Money?

1. Plan before you spend!

Solar energy is a bit more complicated than some solar energy companies would have you believe because our roofs, utilities, and energy needs are all different. Not to mention, the political climate around clean energy seems to always be shifting towards thier commercial selling advantage. So will switching to solar paower save you money? It’s possible it wouldn’t. That’s because several variables have to sync up to turn solar panels into savings. How sunny is your roof? How much energy does your family use? How many solar panels fit on your roof? Does your utility offer net metering? Etc etc. there’s no one size fits all here. What if you could cut a deal with your utility company? You’d purchase all your energy for the next 20 years up front. In return, they’d give you a deal at a way lower price. And even as utility rates rose for your

neighbors, even as inflation increased, you’d hardly notice. Because each month, you’d pay just a small fee for your utility meter about the cost of a few pints of local beer to keep the energy you’d already purchased flowing into your home. How does that sound? Your utility company won’t offer that to you. They’d lose money. That wouldn’t work with their profit model. Investing in solar is for future planners. If you’ve got a sunny roof, your solar panels offset your electricity use pretty evenly, and your utility company offers a good net metering system, you’re probably in good shape to save short term on your utility bills. Perhaps significantly. So as we live in Spain for most of us this makes sense.. worth more than a thought.

Everyone has a theory, but what’s the reality?

Myth: All Carbohydrates are Bad for Weight Loss: Fact: Not all carbs are bad – there are refined carbs but there’s also complex carbs that supply a great deal of nutrients and should not be avoided. You can go low carb, give up refined and processed carbs like white bread, chocolates, candies, pretzels, refined flour, junk and fast food. Consume more of whole grains, beans and brown rice.

Myth: Avoid Eggs Because They Have Bad Cholesterol That Make Fat Burning Difficult: FACT – There’s good fat content in eggs, but it’s all healthy fats. Apart from healthy fats, the egg yolk also has fat-soluble nutrients like vitamins A, D, and E, and even antioxidants like lutein and zeaxanthin. Never believe those who say avoid eggs to lose weight due to the cholesterol factor.

Myth – Obesity runs in your family, so you

may not lose weight: FACT – Genes only have a small part to play in being overweight – weight loss depends mainly on your workout and diet. While genes do have a say in obesity, an individual can totally overturn its affect by following a healthy diet, working out regularly, and making positive lifestyle changes.

Pilates Fund Raising Success!

Cudeca Pilates Fund Raiser Success!

Evo Pilates and a charity evening for the memory of all...

On October 27 th , around 30 people, lovers of Yoga & Pilates attended the charity event that Evo Pilates organized at their premises in Bulevar Cala de Mijas (on top of Carrefour).

They all came up dressed up in pink to honor those who are going through cancer and the ones who are no longer here, which made the event very emotional for everyone.

A donation for Cudeca was requested at the entrance and raffle tickets were sold by Gareth (one of the owners of Evo Pilates) and Laura Ríos (with the Tins Department of the Cudeca Foundation).

In words of Gareth and Sue, owners of Evo Pilates: “It is amazing to have been able to

find Cudeca so we can dedicate our charity work to them, since their cause is close to our heart.

We believe in putting the heart and the soul together with health, and there is nothing that would make us happier than continue raising funds for Cudeca, so they can keep on their special kind of caring to so many”. On her behalf, Laura Ríos with the Tins Department of the Cudeca Foundation: “I feel so honored to be able to work with people as Gareth and Sue, with such a big heart and wanting to help others so much!.”

https://www.cudeca.org

5 TIPS TO GET MOTIVATED....

How to Find Motivation

1. Just Start - You can deal with those negative feelings later on, at the right time. Instead, try setting aside all of the negative emotions and simply START.

2. Break Tasks Down Into Small Steps.Remember, you can’t do everything at once. That’s why the painter Vincent Van Gogh said, “Great things are done by a series of small things brought together.”

3. Create a Positive Mindset - Getting motivated is almost impossible if you’re looking at the situation from a negative viewpoint. On the other hand, positivity can be energising and help you to motivate yourself.

4. Create a Feeling of Gratitude - When you find yourself stuck in a rut, it can feel impossible to motivate yourself. So before you try to motivate yourself, take a step back

and try to appreciate how you feel. When you feel appreciation for yourself, it’s much easier to stay motivated.

5.

Be Kind to Yourself

When you procrastinate or make a mistake, it’s easy to beat yourself up. In fact, if you’re like many people, you may find that you internally “speak” to yourself in a mean way. If you notice yourself doing this, pause and try to speak to yourself kindly instead.

How Flu Spreads

Most experts believe that flu viruses spread mainly by tiny droplets made when people with flu cough, sneeze, or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might get flu by touching a surface or object that has flu virus on it and then touching their own mouth, nose or possibly their eyes. You may be able to spread flu to someone else before you know you are sick, as well as when you are sick with symptoms. People with flu are most contagious in the first 3-4 days after their illness begins. Some otherwise healthy adults may be able to infect others beginning one day before symptoms develop and up to five to seven days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even

longer time. Who is most likely to get sick with flu?

The same CID study found that children are most likely to get sick from flu and that people 65 and older are least likely to get sick from flu. Median incidence values (or attack rate) by age group were 9.3% for children 0-17 years, 8.8% for adults 18-64 years, and 3.9% for adults 65 years and older. This means that children younger than 18 are more than twice as likely to develop a symptomatic flu virus infection than adults 65 and older.

Statistically the TOP 5 Exercises For Good Health

No matter your age or fitness level, these activities are some of the best exercises you can do and will help you get in shape and lower your risk for disease:

1. Swimming - You might call swimming the best workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly.

2. Tai chi - This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next.

3. Strength training - If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won’t bulk up your muscles, but it will keep them strong. If you don’t use muscles, they will

lose their strength over time.

4. Walking - Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example).

5. Kegel exercises - These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence.

This months “Building the bum of your dreams” is easier than you think:

Single-Leg Deadlift - Start standing with feet shoulder-width apart. For an added challenge, hold a dumbbell (or a water bottle or even wine bottle) in each hand at waist level, palms facing you. Keeping back flat and core engaged, bend from the hips and slowly lower hands toward the floor, keeping them close to your body, while simultaneously lifting left leg behind you. Stop when your chest is parallel to the floor. Hold for one second, then return to standing.

KEEP THAT BEACH BUM!

That’s 1 rep. Repeat for 10 to 12 reps, then switch legs. This will give you a more toned and rounder look to your bum when combined with other exercises that work the buttocks. If you feel strain or pain, reduce the exercise or rest the muscles!

Which Oil Should I Use For Frying?

Cooking oil type matters

Not all types of cooking oils are equality stable. Most vegetable and seed oils, including olive oil, soybean oil, sunflower oil, peanut oil, and corn oil contain unsaturated fats monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) in different proportions. MUFA are more resistant to oxidation and heat than PUFA, according to many scientific studies. Cooking oils typically used in China, including soybean oil, corn oil, sunflower oil and peanut oil, have high levels of not very stable PUFA and often undergo chemical refining that reduces the content of healthy nutrients. In contrast, olive oil is rich in monounsaturated fatty acids (MUFA) and antioxidants, which makes it actually very stable for frying. Recent scientific studies suggest that extra virgin olive oil can withstand high cooking temperatures due to its high smoke point (the temperature at

which oil starts smoking) reaching up to 210 ° C.

Why refined oils are not so good for you However, after being heated for a very long time or frequently reused (as it often happens in fast food restaurants), the nutrients in any oil start to gradually deteriorate generating harmful trans-fats. Thus, indulging in deep-fried street food is not a very healthy eating habit in the first place. Keep the oils clean, don’t over re-use and cook with peace of mind.

The Pro’s & Pro’s Of Buying A Property In Spain

Should I buy a property in Spain?

Pros:

Price: At the top of the list has to the economic benefit of acquiring a flat versus a house. Although there are some awe-inspiring apartments and palatial penthouses out there, as a general rule you’ll pay less for a flat.

Facilities – Apartment complexes are being built with an increasing number and variety of communal facilities, which you wouldn’t have if you lived in a house. Although detached homeowners might have a swimming pool in their garden, many urbanisations have (free) access to a gym, spa, children’s play areas and tennis and pádel courts, to name but a few. Better security – Unless you install an impenetrable, Fort Knox-style security system in the grounds of your villa, the average apartment complex tends to be

better protected than a stand-alone house. This is especially true if you live in a gated urbanisation that has a round-the-clock security team and barriers on entry and exit. Community feel – Living in a flat necessarily means you’ll have lots of neighbours; whether they’re year-round occupants, visitors a few times a year or holidaymakers renting the place out. Arranging to meet other residents down by the pool or crossing paths with the guy who lives diagonally above you when you’re taking the rubbish out inevitably add to your feeling of inclusion and belonging on the Coast.

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MKULTRA

Director: Joseph Sorrentino Anson Mount & Jamie Ray Newman

Set during the true and unconscionable Central Intelligence Agency MK ULTRA drug experimentations in the early 1960s, MIDNIGHT CLIMAX follows the journey of Ford Strauss, a brilliant psychiatrist, whose moral and scientific boundaries are pushed to the limit as he is recruited to run a subsect of the program in a rural Mississippi Mental Hospital. Dr. Ford Strauss (Anson Mount) is attempting to get medical LSD testing approved and finds no luck in taxpayer dollars — or so he thought. He is approached by CIA agent Galvin Morgan (Jason Patric)

Do I Have January Blues?

Six main reasons for people feeling blue at the start of the year. Some of them are conscious, and others are unconscious adjustments in our mood.

1. Holidays are over, meaning it’s back to work for many people. The festive decorations are all gone, and everything has returned to normal.

2. Family members and friends who you only see during the holidays are gone.

3. You may not have done everything you planned to over the break.

4. Drinking and eating in excess may have left you feeling sluggish, or you may have put on weight.

5. It’s winter and the days are short, it’s cold, and there’s a lot of rain. Spring is coming but it won’t be here for a couple of months.

6. Your New Year’s resolutions may be proving hard to stick to, if you have kept them at all. Unlike the January blues, which is a

situational depression and associated with the way we think and feel, Seasonal Affective Disorder, or SAD, is clinical depression caused by personal biology.

January blues tends to last a few weeks maximum, but people with SAD can be affected for months at a time. Some people might start feeling sluggish and depressed as soon as the days start to get short in autumn, and it can last until the following spring. Just merely being aware that January blues are situational and not a perminant condition will easily help you overcome it. Look forward and be positive!

CBD Rocks will bring you reliable information and advice on CBD each month. We also offer free consultation service so that you can call upon us at any point! Having difficulty falling asleep? suffering from insomnia? Or maybe you are a real early bird. A large group of people suffer from sleep problems, often called sleep disorders. In reality, and many don’t realise, a good night’s sleep is extremely important to function well. Sleeping well in general helps to avoid damage to your health. Chronic sleep disorders increase the risk of getting diseases and other health problems. They also cause decreased energy, concentration and memory problems, and even irritability. On the list of natural remedies used to combat sleep disorders, CBD oil is gaining prominence especially because many of us are just not keen on sleeping pills. Natural substances like melatonin, chamomile, and valerian have been sold for years in the fight against insomnia. Relatively new to this list is cannabidiol or CBD oil as a natural

tranquilliser. Although more scientific research needs to be done on how the endocannabinoid system works, CBD appears to be a natural alternative to prescription sleep aids. CBD generally causes no side effects and can be used by almost anyone. Tip on how to take CBD: Whilst CBD can help relax in the moment when taken twice a day everyday it will slowly allow your body to regulate itself, improving not only your sleep but many other ailments.

If Oil is not for you at CBDrocks we offer top quality alternatives like natural Teas, natural capsules.

Wales Population 3,063,456 Wales

Wales is a country that is part of the United Kingdom. It is bordered by England to the east, the Irish Sea to the north and west, the Celtic Sea to the south west and the Bristol Channel to the south. It had a population in 2021 of 3,107,500 and has a total area of 20,779 km2 (8,023 sq mi). Wales has over 1,680 miles (2,700 km) of coastline and is largely mountainous with its higher peaks in the north and central areas, including Snowdon (Yr Wyddfa), its highest summit. The country lies within the north temperate zone and has a changeable, maritime climate. The capital and largest city is Cardiff.

TildaSwinton

Born November 5, 1960, London, England

Tilda Swinton is a British actress known for her performances on film and television. She received an Academy Award for Best Supporting Actress for her performance in the film Michael Clayton (2007).

Her early films include Sally Potter’s Orlando (1992), Cameron Crowe’s Vanilla Sky (2001), and Spike Jonze’s Adaptation (2002). She also starred as the White Witch in the film adaptations of C.S. Lewis’ The Chronicles of Narnia: The Lion, the Witch and the Wardrobe (2005), The Chronicles of Narnia: Prince Caspian (2008) and The Chronicles of Narnia: The Voyage of the Dawn Treader (2010).

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Which Languages Are The Most Difficult To Learn?

The Hardest Languages To Learn Chinese

Chinese is a group of languages spoken by the people of China. The most common of them is Mandarin which is the most spoken language in the world. English speakers find the language very difficult to learn, primarily because it is a tonal language. Each and every sound in Mandarin has four distinct pronunciations. To make matters worse, the language is rich in homophones (words that sound the same but have different meanings). In addition, the long and rich Chinese history has enriched the language with idioms and aphorisms. Most English speakers have cited the language as the hardest language to learn in the world.

Arabic: The Arabic language is a Central Semitic language. It was first spoken in the Iron Age and has developed to be the lingua franca of the Arab world. It is spoken by approximately 422 million people around the

globe. In Arabic, most letters are written in four different forms depending on where they are placed in a word. The fact that vowels are not included in writing complicates the language even further. To add on that, the language has many different dialects depending on the geographical area it is being spoken in. After that it’s followed by Japanese then Korean.. So for your next life challenge take your pick!

Worst NYRs Ever!

For some, another year might just mean another failed attempt at seeing New Year’s resolutions all the way through. There are statistics that show only 9.2% of people report actually achieving their resolutions. Many people get easily frustrated with themselves if they don’t fulfill the goals they set, even if they don’t see immediate results from the efforts they do put in.

Some of the worst resolutions include... Making too many New Year’s resolutions.

Only exercising indoors.

Deciding to quit smoking “cold turkey.”

Starving as a means of cutting holiday weight.

Opting for the ‘quick’ cosmetic fix to get lean. Having a vague exercise goal. Taking a ton of vitamins in order to become healthier.

Deciding that losing weight means restricting foods.

Having this mindset: I want to have a body like Brad Pitt.

Saying, ‘I want to eat healthier’ without really knowing what that means for you.

Save up for liposuction and don’t tell your spouse what you’re secret goal is!

Yes these ALL exist, so think carefully about acheivable NYR’s!

Home makeover tips

on a low budget...

So it’s 2023 and you want to do a home makeover but you don’t have the buget to realise your dream.. Here are some tips to get you on the way...

Painting is a fun job when you are doing it by yourself or with your loved ones. Painting

different. Take the help of someone and try to rearrange all the furniture. You can position them differently to make your home look better. Choose the unconventional way, if your sofa is facing the television, change it into a cozy place facing a chair, and a table in between. Space would be transformed as an interactive place where you can spend quality time with your family. If you’re feeling more creative you can add sitting chairs, artificial grass, and plants in your balcony. Lighting..Most of us don’t go with this idea even though we have it on our list. The importance of having a night lamp is much more than adding to the decor of your home. Choosing a night lamp can be a rustic job since there are a lot of options on the market. Get something that has the perfect intensity to help you reach the bathroom door at night.

your home with different color will create a fun and quirky living atmosphere. A good paint job adds a sense of character and personality to your home. On the other hand, it even acts as a defense against harsh weather, insect damage, leaks, and cracks. So, painting is a good way to properly maintain your home. Choosing a bright shade will attract the attention of your guests in your living room. But make sure you don’t go overboard with it. Paint one wall as a focus and the rest in a neutral tone.

Rearrange your furniture.. The usual appearance of your home depends on how you have placed your furniture. Yes, that is true. If you rearrange the furniture at your place then it will completely look

Instead of a night lamp, you can also bring in some led lights, that you can put in anyway. Changing the curtains around your space can change the way your home looks. You can even change the way you hang curtains. You can use it as a tent and cover your armchair against the wall. It is a basic old trick that has been used for ages. A good idea would be to modify fabric, including

rugs, pillows, bedcovers, curtains, and rugs. The aesthetics of the room would be changed with minimum cost. You can also switch frames of different rooms for the sake of change. The bedroom may also be given a cheap makeover to match the new appearance with a new headboard or slipcovers.

Add a rug.. Carpets and rugs can be the most essential feature to bring an artistic aesthetic even to an empty room. Moreover, they make the room look bigger, cleaner, and different. The variety of flooring in your space will be more captivating to your eyes. There

are different types of rugs available and they can even be customised.

These are the basic makeover ideas that you can do for your home. Some of the ideas won’t cost you much and some are just cheaper than the most. If you want to redecorate your place, you can always try to choose something that is simple and easy. But firstly, design on the basis of what you need, and how much you can invest.

Golf tips from the “19th Hole!”

It’s been said before, “Golf is a simple game made difficult by those who play it!”

Golf is a game of Black and White when scoring, sure you can halve a hole or a match, but your score on the hole and match is a whole number, no 9 out of 10 for style, effort or content on each hole. So what you have to come to terms with is every time you strike the ball another 1 goes on to your score. I know this sounds as obvious as it is, but when you stand on the tee of a par 5 475 mtr hole it is a par 5 for a reason. A 6 or even a 7 for all but a scratch golfer is a good score and when you come off that hole with a 6 or a 7 give yourself a pat on the back, you are not a scratch golfer. Right.. let’s start by recognizing that fortunately we are all different and consequently all have differing skill sets and concentration levels. Some have played for many years others are relatively new to the experience. That given there are some really basic things to remember… ..the total time spent being required to concentrate on an 18 hole round of golf lasting say 4.5 hours is circa 45 – 60 minutes and probably less, So you now have around 3.5 hours within your round to either completely clear your mind and enjoy the course or a chat and/or to think about what you are going to do next. You have an idea where your ball has landed because you remember the trajectory and you generally know how far you can hit a particular club.

Spend some time as you approach where you think or can see your ball not necessarily trying to work out how far your next shot should be but where would you like that shot will take your ball leaving you where you feel most comfortable with. If you are good with a 9 iron approaching the green try to put your ball just where it suits you. Think like a pro, work your way around the course. You are now in a positive mind set and ready to concentrate for that short time per shot.

Pros have caddies for a reason and it is not

just to carry their clubs for them, for some Pro’s their dependence on “the guy on the bag” is considerable - you need to be your own caddie. Don’t try to convince yourself that you are better than you really are. Next time you are out try to think like a Pro and his caddie.

I have a playing partner whose sole objective in life when standing on a par 4 or 5 tee is to send the ball into orbit, you have all played with people like that – you may be one. Unsurprisingly my playing partner frequently sends his tee shot into the adjoining post code never to be seen again!!

The ensuing result is disappointment and frustration both of which could be avoided if he came to terms with the fact that he is and will remain a higher handicap player if he continues to think that he can consistently hit 250 mtr drives.

This opening foray into some of my thoughts and ideas on how this frustrating game should be approached – note: I said approached.

If you are really keen on getting your handicap down and an improved playing experience it’s the Golf Pro’s you need.

Written by Squadron Leader Shackleton

Variegated Shark

There are several thousand whales living in the waters of the Mediterranean. It is even not uncommon to see their breath from far away, on crossings to Corsica, for example. But beware: human activities are a source of disturbance for these giant mammals. It is therefore very important to do everything possible to preserve their peace of mind.

There are nearly twenty species of marine mammals in the Mediterranean, eight of which are considered common: sperm whales and fin whales, of course, but also dolphins (common, blue and white, Risso’s, bottlenose dolphin), pilot whales and ziphiuses. Other species are observed on

a very occasional basis such as the minke whale, the killer whale, the humpback whale and very recently a young grey whale!

Save on your grocery shopping list!

How to save on your grocery bills..

Stockpile, stockpile, stockpile

In order to only ever buy an item at its lowest price, you must buy enough of it while it is on sale to last until it goes on sale again. This is key. Most items go on sale every 6-8 weeks, which means you need to buy enough to last your family that long. If you buy only a weeks worth, you will be forced to pay more the next time you need it because you didn’t buy enough. This only applies to easily stored foods with long sell by dates or dry foods. Eat less meat

Going vegetarian just a couple times a week could save you as much as €1,000 a year. Meat costs usually account for a significant portion of people’s grocery bills, so cutting out even a little will make a big difference over time. One of the ways your family can keep the grocery bill to around €200-300 a month is by eating very little meat, or try tofu for

exapmple.

Change the way you meal plan

If you normally wing it when it comes to meal planning, running to the store several times a week for last-minute dinner items, this step won’t be as painful as you might think. Instead of running to the store for your dinner supplies you’ll be able to run to your stockpile a ready-made grocery store right in your own home - the larder!

Heart Flutter & Coffee

Because coffee contains chemicals that have a stimulant effect, you can experience a number of symptoms, including changes in your heart function. Coffee contains caffeine, which is a natural stimulant to the body. When you drink caffeine, the central nervous system is stimulated. This causes symptoms like increased alertness, headaches, nervousness, heart palpitations and dizziness. People react to caffeine in different ways: Some do not experience any symptoms while others have a number of symptoms. Often how you react to caffeine has to do with how much you are accustomed to drinking. If you do not typically drink coffee and have several cups, you are more likely to experience heart palpitations. While caffeine’s effects can cause your heart to beat faster, this effect is unlikely to cause health problems. This is because it would

take 80 to 100 cups of coffee to cause a lethal dosage of caffeine. This means that for most people, when drinking coffee in moderation, coffee is not a dangerous substance, although it can cause heart palpitations. However, coffee’s stimulant effects can cause you to have difficulty sleeping or upset your stomach, which can affect your overall health and well-being. If you have a complicating heart condition, such as angina or if you have experienced a heart attack, talk to your doctor about if you should refrain from drinking coffee or set a limit on your coffee consumption.

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Top Tens

useless but interesting factoids!

10, 9, 8, 7, 6, 5, 4, 3, 2,

10 Each year, around 1 billion metric tons of food are wasted worldwide. 9 All the swans and dolphins belong to the Queen! 8 Apple Pip Poison Is Real! 7 The human body is positively glowing. 6 There are only 2 longest one-syllable words in English 5 Marie Curie is the only other recipient of Nobel prizes in two distinct fields. 4 A fish with legs exists. 3 Superman wasn’t always able to fly. 2 The living conditions of a narwhal’s past are revealed by its tusk. 1 Libya is the hottest place on Earth.

Horoscopes

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ARIES: March 21- April 20

Are you ready for the New Year or are you still wondering what happened to the last two? Set aside some time during the first part of 2023 to assess and plan - you’ll be pleased how well the year will start for you!

TAURUS: April 21- May 21

Try adding a new exercise or other health element to your routine, whether it’s mountain climbing, swimming, yoga or massage. Worrying is not productive, so rely more on your gut level instincts, your practical intuition, and you`ll sleep better.

GEMINI: May 22- June 21

Gemini, you are a super smart zodiac sign, but don’t try to solve all your relationship issues with your brain. There are some things that require the heart to make the decisionssave your grey cells for work!

CANCER: June 22- July 22

Whether it’s eating healthier, getting to bed earlier, working out more or finally finding that life-partner you’ve been missing, your determination to take responsibility for your own health and happiness is going to have a major impact on everything you do.

LEO: July 23- August 23

Are you making time to satisfy your creative side? Do you have room to grow or is the atmosphere oppressive? If you are in a situation that is too rigid to grow, then you might want to find work that is more enlightened.

VIRGO: August 24- September 22

Flexibility is the key to so much in life, so do your best to bend, stretch and sway when your instinct might be to stay rigid toward the latter part of the month. Try not to be critical of work colleagues, instead express your honest opinion in non-judgmental way.

LIBRA: September 23- October 22

You are in a communicative mood at the start of January with an irresistible urge to connect. Say whatever is in your heart, your friends and loved ones will be happy to know just what it is that you’re thinking. In fact they’ll feel privileged you chose to share it with them!

SCORPIO: October 23- November 21

This is a month to listen to yourself, trust what you know and let your deepest impulses be your guiding light. A business opportunity, the start of something that could be huge, appears at the end of January requiring collaboration with someone who comes your way.

SAGITTARIUS: November 22- December 21

From the beginning of the year, you are surrounded by friends and loved ones, helping you to feel free to explore whilst confident that you’ve taken the right path up to now. You’re happy with the choices you’ve made and excited about projects ahead.

CAPRICORN: December 22- January 20

Don’t hesitate to dream big! You have some amazing plans and what’s even more extraordinary is the speed and ease with which these ideas and plans will come to fruition this month and this year.

AQUARIUS: January 21- February 19

You`ll meet interesting people and have an array of possibilities opening up, making you feel pretty good and having a positive impact on your life all year. Give yourself a huge high five!

PISCES: February 20- March 20

If you felt 2020 and 2021 were a bit too much, then you may find the early part of 2022 is intense as well. Take really good care of yourself, maintain your sense of humour and be

Jokes ha ha :)

Bert, 80 yrs, always wanted a pair of authentic cowboy boots. So, seeing some on sale, he bought them and wore them home: Walking proudly, he sauntered into the kitchen and said to his wife. “Notice anything different about me?”

Margaret, 75, looked him over. “Nope.”

Frustrated, Bert stormed off into the bathroom, undressed and walked back into the kitchen completely naked except for the boots.

Again he asked Margaret, a little louder this time. “Notice anything different NOW?”

Margaret looked up and said in her best deadpan. “Bert, what’s different? It’s hanging down today, it was hanging down yesterday, it’ll be hanging down again tomorrow.”

Furious, Bert yelled. “AND DO YOU KNOW WHY IT’S HANGING DOWN, MARGARET?” “Nope. Not a clue.” She replied. “IT’S HANGING DOWN, BECAUSE IT’S LOOKING AT MY NEW BOOTS!!”

Without missing a beat, Margaret replied. “Shoulda bought a hat, Bert! You shoulda bought a hat.” ***************************************************

A new monk arrives at the monastery. He is assigned the task of helping the other monks in copying the old texts by hand. He notices, however, that they are copying copies, and not the original books. So, the new monk goes to the head monk to ask him about this. He points out that if there was an error in the first copy, that error would be continued in all of the other copies. The head monk says, “We have been copying from the copies for centuries, but you make a good point, my son.”

So, he goes down into the cellar with one of the copies to check it against the original. Hours later, nobody has seen him. So, one of the monks goes downstairs to look for him. He hears sobbing coming from the back of the cellar and finds the old monk leaning over one of the original books crying. He asks what’s wrong.

“You blessed tyrants!!”, he says, with anger and sadness in his eyes, “the word was CELEBRATE!”

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I’ve just gone and bought a dog off a Blacksmith!!!

As soon as I got him home he made a bolt for the door!

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My daughter want’s the new iPhone for her birthday. I told her she will get one as long as she has good grades, does her house chores, and follows the house rules. Otherwise she will get a cheaper phone, because... “It’s my way or the Huawei” ***************************************************

An Eskimos car breaks down and a man from Wales pulls over to help him out. He has a look under the bonnet and says “looks like you’ve blown a seal” the Eskimo is furious at the Welchman and replies, “that’s not a very nice thing to say, but now that you mention it, rumour has it that you F##k sheep!

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My friend was bragging his new 3D printer can print a gun. I wasn’t impressed, I’ve had a Canon printer for years!

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New take for the ladies on an old saying: Give a man a fish, he will eat for a day.

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Buy him a fishing rod, he will be gone all weekend - sometimes longer!

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It was only discovered after take off, when the flight attendants started going through their preparations for the meals that they didn’t have enough for the passengers. So, the airline had bungled, and the crew was in a fix. However, one smart flight attendant had an idea.

A couple of hours into the flight she nervously announced, ‘Ladies and gentleman; we don’t know how this happened, but we have over 400 people on board, but only 200 dinners. Anyone who is kind enough to give up their meal to someone else, will receive unlimited free liquor for the duration of the flight!’

Her next announcement came six hours later. ‘Ladies and gentlemen, if anyone wants to change their mind, we still have 180 dinners available’.

Moral of the story: People who like to drink, have very kind hearts.

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Why does the new Russian Navy have glass bottom boats? So they can see the old Russian Navy.

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After sex with my new girlfriend last night she snuggled up next to me and said, “You are definitely the biggest I’ve ever had.”

Apparently “ditto” wasn’t the correct response..OOPs!

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My wife bought a new briefcase for work She asked if I wanted to know why she bought that specific one I reply with a “no”

Jokes ha ha :)

She asks why, and I say, “Because it’s a pretty open and shut case”

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Last night I had a dream where I experienced a completely new colour. It was a pigment of my imagination

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My friend said, “Congratulations on your new job. How did you get it?” I mumbled, “The same way the Virgin Mary got pregnant.” He laughed, “A miracle?!”

I groaned, “No. Sex that I just can’t tell anyone about.”

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Beware of a new E-bay scam...

I ordered my wife some expensive jewelry and they sent me a new apple mac computer, kitted out with the M1 processor with 2TB of ram, with magic mouse, a desk stand and a 20%OFF my next pruchase..

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A man runs home from work

The second he gets home he finds his wife of 20 years, takes her into the bedroom and throws her on the bed, and pulled some blankets over them.

The wife was shocked, he hadn’t been this way since they were young.. As she quickly jostles to remove her panties he says.. “look! at my new diving watch, it glows in the dark!”

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My cranky old Grandad has acquired a new trick for meeting new people he doesn’t want to meet and that he doesn’t like anyway... Alzheimer’s

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I’ve just wrecked my new Kia. Now I have NOKIA.

THE SENTINELLA PUB QUIZ!

1. Which country is home to the Pisco Sour cocktail?

2. Which spirit is added to Irish coffee?

3. If Budweiser is a lager, what term describes Guinness?

4. In which country would you find the Hawke’s Bay wine region?

5. From which drink did rapper Cardi B take her stage name?

6. France has champagne and Italy has prosecco but what is the traditional Spanish sparkling wine called?

7. What name could refer to a type of sherry glass in the UK, a 425ml beer glass in most Australian states or a 285ml beer glass in South Australia?

8. Which popular spirit is distilled from the Agave cactus?

9. And which berry is used to make gin?

10. What name is given to rough, dry and often strong cider brewed particular in the West Country of England?

11. Scotch and Irish are most famously variants of which spirit?

12. Which rum-based Caribbean spirit shares its name with a Californian beach?

13. Which fortified wine is the town of Jerez in Spain famous for?

14. What are the two main ingredients of a Snakebite?

15. Which toolbox item gives its name to a cocktail of vodka and orange juice?

16. What makes a White Russian white?

17. Which grape is the most produced wine in Argentina?

18. In which country would you find the wine regions of Stellenbosch and Swartland?

SUDOKUS

What’s On in your area and things to do on the Costa Del Sol! (Changes may apply due to COVID restrictions)

Every Wednesday - The Malaga Picasso Museum is offering free guided tours in English which is included in the price of admission. Starts 11.30am.

Every Friday - Boot sale at Los Arcos on the road to Cartama - Coin. Come and sell your unwanted things + bric a brac.

WEEKLY STREET MARKETS

Monday - Marbella, Torrox, Alora & Riviera del Sol.

Tuesday - Fuengirola, Marbella, Benihavis, Algeciras & Tarifa.

Wednesday - Arroyo (flea market in paloma park) La Cala & Alhaurin de la Torre.

Thursday - Torremolinos, Alhaurin del Grande & San Pedro.

Friday - Arroyo, Tivoli & Paloma Park, Mijas Costa & Marbella.

Saturday - Puerta Banus, Mijas Costa, Coin, Istan, Estepona, Ojen Pueblo & Fuengirola Flee Market.

Sunday - Fuengirola (Mosque), Torremolinos Flea Market, La Trocha Boot Fair, Coin, Estepona, San Roque & Sotogrande, Mijas Hipodromo Boot Fair, Calypso Calahonda.

Age Concern Fuengirola y Mijas - now have three locations where you can pop in to catch up with old friends and make new ones. We meet every Thursday at the pensioners building in Los Boliches around the corner from Los Boliches station.

El Torcal - 13kms south of Antequera. A land under the sea some 100 million years ago. Fossils are continually being unearthed. The park has striking karst formations with rock structures with names like the sphinx, the jug, the camel and the screw.

CAC contemporary art gallery

The CAC offers fantastic contemporary artists a chance to exhibit their works. Located in Central Malaga near the Port. Cafe and Shop.

TEATRO SALON VARIETES

Check listings for regular shows! C/ Emancípación, s/n, Fuengirola 29640

POMPIDOU CENTRE MALAGA

Different sections with different art, that transfers you from place to place, age and age - Muelle Uno Málaga Port.

LUX MUNDI

Lux Mundi Ecumenical Centre (Foundation Lux Mundi Centro Ecumenico), Calle Nueva No 3, Fuengirola, 29640. Opening hours Monday to Friday 10.00 to 13.00 it would help if you telephoned first to make an appointment For further information please contact the Centre, Tel 952 474 840 , email luxmundif@gmail.com

To Advertise in The Sentinella Malaga from only 5€ per month! Tel: 711 096 534 or email: sentinella.malaga@gmail.com

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