The theme for World Sleep Day yesterday (17th March) was ‘Sleep is Essential for Health’. Poor sleep can negatively impact our heart health, along with many other areas of our physical and mental wellbeing.
Prioritising your seven to nine hours shut eye every day is one of the best things you can do to support your health. During sleep, our body gets to work helping us to recover both mentally and physically, which helps us feel energised, alert, and ready for the day.
Sleep isn’t something to overlook, so here are some tips for helping to improve your sleep:
Limit caffeine
Who doesn’t love a morning cuppa? Whilst a small amount of caffeine early in the day is unlikely to impact our sleep, caffeine can stay in our blood stream for many hours after consumption.
This can negatively impact the quality of our sleep and ability to fall asleep. So, say no to caffeine after lunch!
Turn off the screens
Melatonin is our sleepy hormone, and we need to allow our body to produce lots of it to ensure a good night’s sleep. Bright lights in our environment can reduce the production of melatonin, specifically the blue light from computer screens, tablets, and mobile phones.
Try switching off screens an hour before sleep time and read a book or have a bath instead.
Spend time outdoors
Research shows that simply being inside during the day, rather than spending time outdoors, reduces our melatonin production at night by 50%!
Grab your trainers and hit the pavement for a walk or run outdoors for at least 20 minutes every day.
Create a routine
Humans are creatures of habit, and we thrive on routine. Creating a bedtime ritual can help signal to our bodies that it’s time for sleep.
Try to choose low stimulation activities like reading, listening to music, or even having a cup of (caffeine free!) tea such as camomile.
Introducing ‘Messy Brekkies’: the first ever Mother’s Day recipe book to show what really happens when kids take to the kitchen
In a twist on the usual highly styled and perfect food photography, Asda’s ‘Messy Brekkies’ e-book showcases classic Mother’s Day breakfast dishes in all their perfectly imperfect glory
This Mother’s Day, Asda releases the first recipe book that reveals the less-than-perfect results of kids let loose in the kitchen
Asda’s ‘Messy Brekkies’ e-book includes food photography that is a far cry from the usual stylised shots – because as mums know, it’s the thought, not the presentation, that counts
Asda tasked a team of budding chefs with the all-important job of recipe testing: Alice (7), Elijah (7), Alfie (6) and Grace (4)
The little novices took to the kitchen to work up seven delicious recipes: from pancakes and waffles to eggy bread and scrambled eggs – getting very messy in the process
Mother’s Day. The one day of the year when mums and mother figures get a lie-in and are treated to breakfast in bed, over-enthusiastically made by little hands. Whether its swimming in syrup or camouflaged by caster sugar, each messy breakfast is a labour of love and, as mum knows, it’s the thought that counts. This year, to celebrate Mother’s Day, Asda launches a unique recipe book of ‘Messy Brekkies’, showing the reality of what the mums in our lives typically get served – and the glorious mess made in the kitchen.
Set the all-important task of recipe testing, Asda appointed four children aged 4-7 to cook their Mother’s Day breakfasts in all of their perfectly imperfect glory. The adorable team, comprised of Alice (7), Elijah (7), Alfie (6) and Grace (4) rolled up their sleeves and took to the kitchen to develop a repertoire of recipes full of heart for March 19th.
The seven resulting dishes include Perfectly Imperfect Pancakes, Seriously Scrambled Eggs on Toast, Warm-Your-Heart Waffles, an Eggstra-exciting Eggy Bread Sandwich, a Wonderfully Warm Croissant Sandwich, Heavenly Hot Cross Buns with Chocolate & Fresh Fruit and a Totally Tasty Pastry Plate.
Asda’s ‘Messy Brekkies’ e-book ensures there’s something for every mum and shows that even in the age of Insta-worthy food shots and Michelin star plate arrangements, it’s really just the thought that counts when it comes to Mother’s Day.
To inspire other little cooks ahead of Mother’s Day, the ‘Messy Brekkies’ e-book is available to download from https://www.asda.com/good-living/article/asda-messy-brekkies, complete with all seven recipes and instructions for little chefs to try at home (with adult supervision, of course!).
Alice, aged 7, Mother’s Day Recipe Tester at Asda and daughter to Kate, said: “My mummy likes eggs for breakfast, so I made Eggy Bread with Daddy’s help. I liked cracking the eggs and dipping the bread in, but it was a bit messy – my hands had stuff all over them!”
Elijah, aged 7, Mother’s Day Recipe Tester at Asda and son to Roxsanne, said:“I made pancakes, because they’re mine and my mum’s favourite. My favourite bit was putting on the toppings, especially the chocolate chips…”.
As Asda spokesperson said:“When it comes to Mother’s Day, nothing beats a heartfelt gesture like homemade breakfast in bed. The outcome isn’t always pretty, but the knowledge that it’s been made with love is better than any aesthetically pleasing plate.
“When it came to appointing our Mother’s Day recipe testers we wanted to hand creative control to those who know Mum best – the kids! The dishes tested by Alice, Elijah, Alfie and Grace make use of the fantastic range of products across The Bakery at Asda and wider store and are totally delicious.
“We hope that in reading our Messy Brekkies E-book, everyone is inspired to get in the kitchen and give these Messy Brekkies a go.”
Whether you’re looking to plan the ultimate day out or find the perfect gift, St James Quarter has everything you need to keep the whole family entertained.
From pet mums to step mums, everyone deserves to be spoiled this year and shoppers can enjoy retailer offers from a selection of some of the Quarter’s top brands including H Beauty which will be offering customers a choice of five deluxe samples as part of a female founded brand beauty box when they spend over £75.
Those looking to add a personal touch can get their gifts engraved by talented calligrapher Laila Lettering in John Lewis from 1-4pm on 18th March. Just spend £50 or more in store to take advantage of this unique and complimentary service.
Rituals and Neom will be providing the zen factor with complimentary hand and arm massage treatments so you can treat the mother figure in your life to some pamper time.
Rituals will be welcoming walk-ins across Mother’s Day weekend and Neom will be taking bookings between Monday 13th March – Sunday 19th March for massage for two, accompanied by a ‘mumosa’ and Hotel Chocolat treats. Anyone who books with Neom will also receive a 15% discount so they can treat themselves or choose the perfect gift.
If you want to indulge in a little luxury, Coach and Kate Spade will be giving shoppers £100 off when they spend over £400 between 9th – 19th March.
Those looking to make a day of it can continue the celebrations with a bite to eat at one of the Quarter’s many impressive dining destinations including Street Burger by Gordon Ramsay which will be offering a free strawberry spritz cocktail for all mums on the day. Duck & Waffle will also be offering complimentary fizz on arrival as well as a little chocolate dessert, the perfect sweet treat to round off a great day out with mum.
Nick Peel, Managing Director at St James Quarter, said: “Mother’s Day is the perfect opportunity to show the mother figure in your life some appreciation, and St James Quarter is on hand to help you celebrate in style to make this year extra special.
“From our selection of world class retailers to our impressive dining and leisure destinations, there’s something for everyone at the Quarter and we look forward to welcoming you to celebrate this special day with us.”
Mother’s Day retailer discounts and activities will be taking place at St James Quarter from 9th – 19th March.
Keep up to date with the full range of promotions on offer by visiting the website: https://stjamesquarter.com/ and stay up to date with the latest via the @StJamesQuarter Instagram page.
The Hunting Trophies (Import Prohibition) Bill has been passed by the House of Commons
The UK Government made a manifesto commitment to ban imports of hunting trophies of endangered animals and yesterday supported the passage of Henry Smith MP’s Private Member’s Bill which delivers this.
The Government will continue to support the Bill in the Lords helping to protect animals listed by the internationally agreed Convention on International Trade in Endangered Species (CITES).
After the debate, International Biodiversity Minister Trudy Harrison said: “This is a pivotal moment in delivering one of our key manifesto commitments on international conservation and animal welfare.
“Using an internationally agreed list of species, this will play an important part in helping reverse the decline of wildlife across the world. I look forward to it becoming an Act of Parliament.”
Conservative MP for Crawley Henry Smith said: “At the last General Election we stood on a manifesto commitment to ban imports of hunting trophies of endangered animals. The House of Commons passing this legislation today marks an important moment in ensuring that this pledge to support conservation becomes a reality.
“I’m grateful to the Government for supporting my Hunting Trophies (Import Prohibition) Bill and I look forward to it now progressing through the House of Lords.
“Our country does not want to be part of a trade in the body parts of endangered species. Today the Commons sent this message loud and clear.”
The Bill will ban the import of trophies hunted from around 6,000 species including lions, elephants, rhinos, and polar bears.
It follows the government’s world-leading Ivory Act which came into force last year, introducing a near total ban on the import, export and dealing of items containing elephant ivory in the UK. We will also be setting out measures in due course on whether to extend that ban to other ivory bearing species.
The Government will also support Angela Richardson’s Animals (Low-Welfare Activities Abroad) Bill in the Lords, which will provide the ability for government to ban the sale and advertising of activities abroad which involve low standards of welfare for animals.
Treat your mother figure to an afternoon of whisky and chocolate tasting
On Sunday, March 19, Johnnie Walker Princes Street, Edinburgh’s five-star whisky attraction, will celebrate Mother’s Day by offering guests a chance to treat the mother figures in their lives to a guided tasting of three delicious whiskies, each perfectly paired with a chocolate truffle from The Highland Chocolatier lain Burnett.
Set to take place in the ground floor retail area at Johnnie Walker Princes Street, this 45-minute experience will give lucky mother figures a taste of some of Scotland’s best whiskies, as well as some Johnnie Walker hospitality at Scotland’s visitor attraction of the year, as awarded by Whisky magazine.
The tasting will start with the velvety smooth and aromatic Dalwhinnie 15-year-old, then the delicate fruity Cardhu 15-year-old with bitter chocolate notes that pair perfectly with The Highland Chocolatier. This will be followed by a classic Johnnie Walker old fashioned with a raspberry twist. Guests will also learn about these unique drams, their distinct flavours, their history and the delicious chocolate they are paired with.
As a parting gift, all the lovely mothers on show will be presented with a mini dried bouquet to take home.
Rob Maxwell, head of Johnnie Walker Princes Street said:“Our mother figures play such important roles in our lives, and they always deserve to be celebrated. We are really looking forward to hosting a great tasting experience that’ll live long in the memories of all the whisky-loving mums in attendance.”
A 20% discount will be offered for the bottle of each whisky from the tasting, as well as 10% off other retail purchases of up to £500 and for drinks in the bar on the day of the experience, and for up to 7 days afterwards (T&Cs apply).
To redeem, guests must show their confirmation ticket to a member of staff at the till.
For more information and to book an experience, please visit:
A total of £140,000 is being awarded to community and voluntary groups to implement projects related to climate change.
The Edinburgh Community Climate Fund (ECCF) votes have been cast and counted and we are delighted to announce that eight different groups from across the city are to be awarded funding for their projects. There were 2,510 voters who cast 10,025 votes in total during the ballot process.
The successful projects, as voted for by the people of Edinburgh, are:
Porty Community Energy and the Tool Library’s, Cosy Homes and Cargo Bikes received 264 votes and was awarded funding of £10,010 (partial funding to be offered).
The ECCF received fantastic applications from no less than 56 community groups across the city.
Due to the high number of proposals submitted, £40,000 worth of extra funding was exceptionally made available in addition to the original £100,000, to allow as many projects to go ahead as possible. Given the high quality of the remaining projects that applied for funding, work will be undertaken to signpost groups to other opportunities to progress their ideas where possible.
The initiative was designed to support the delivery of the Council’s climate change targets together with providing learning to inform the wider approach to participatory budgeting (PB).
Participatory budgeting is a way for citizens to have a direct say on how money is spent. In Edinburgh, PB has been used as an approach to distribute funding since 2010.
The Edinburgh PB Framework was approved in 2021 which included a commitment to a number of PB initiatives including running a green PB, the ECCF, for the first time this year.
The ECCF has provided £140,000 of one-off funding which is available for local groups to undertake projects which align with the objectives of the Edinburgh Climate Strategy and goal of becoming a net-zero city by 2030.
Council Leader Cammy Day said: “The Edinburgh Community Climate Fund is a very welcome approach which recognises the importance of sharing responsibility for decision-making with representatives from local communities.
“We have a bold and ambitious plan to become a net-zero city by 2030. Our citizens and communities should rightly be at the heart of this. We hope that through this exercise we have provided an opportunity for communities to both identify problems and design and implement solutions. I very much celebrate this innovative approach to working with communities.
“A huge thanks to everyone who took part. We very much look forward to seeing the projects progress and hope that the community will enjoy the benefits from this exercise.”
Criteria for the ECCF are set out below:
Creating opportunities for community leadership and learning on climate change.
Reducing greenhouse gas emissions within communities and contributing to the net-zero agenda for Edinburgh.
Generating sustainable projects for the benefit of local people to build resilience or adapt to climate change within communities.
Building relationships between neighbourhoods of different socio-economic and ethnic backgrounds to work together on just, equitable and accessible climate and resilience activities contributing to the city’s net zero agenda, also ensuring that activities work towards reducing or removing barriers for disabled people in the transition to net-zero.
As British Muslims enter the month of Ramadan, regulators issue advice on giving safely to registered charities
Ramadan is a time of huge generosity among British Muslims, and the recent earthquake in Turkey and Syria, as well as the ongoing impact of the cost-of-living crisis, make it especially important that their charitable contributions support good causes through registered charities. Regulators are therefore issuing advice to remind British Muslims to make checks, ensuring their donations reach registered charities.
Most fundraising is genuine, however fraudsters and criminals sometimes take advantage of public generosity at times of increased giving, using methods such as fake appeal websites, email appeals that falsely use the name of genuine charities, or appeals from fake charities.
There have been several reports of fake appeals on social media to help those affected by the disaster in Turkey and Syria. We recommend these simple steps donors can take to make sure their donations reach their intended cause:
Check the charity’s name and registration number on the Charity Register at www.gov.uk/checkcharity – most charities with an annual income of £5,000 or more must be registered.
Make sure the charity is genuine before giving any financial information.
Be careful when responding to emails or clicking on links within them.
Contact or find out more online about the charity that you’re seeking to donate to or work with to understand how they are spending their funds
Look out for the Fundraising Badge – the logo that says ‘registered with Fundraising Regulator’ – and check the Fundraising Regulator’s Directory of organisations which have committed to fundraise in line with the Code of Fundraising Practice.
A face-to-face collector should have a licence from the relevant Local Authority Licensing team or the Metropolitan Police (in Greater London).
If after making these checks you think that a collection or appeal is not legitimate, report it to Action Fraud over the phone at 0300 123 2040 or online.
Helen Stephenson, CEO of the Charity Commission, said: “British Muslims are immensely generous in their support for good causes, especially during Ramadan. It’s vital that generosity reaches those in desperate need – whether here at home, in Turkey and Syria, or around the world.
“By following a few simple checks, donors can continue giving to registered charities with confidence.”
Gerald Oppenheim, CEO of the Fundraising Regulator said: “The British Muslim community are incredibly generous.
“This generosity enables charities both at home and abroad to undertake crucial work impacting those that need it most. By carrying out a few simple checks you can make sure that you are giving to a genuine cause and that your generously donated money reaches its intended destination.
While most charity fundraising is genuine, criminals may try to take advantage ⚠️
Fadi Itani, CEO of the Muslim Charities Forum said: “Giving to others holds spiritual significance in Islamic teachings, however this good-will can sometimes be taken advantage of.
“It’s vitally important for donors to give smart and give safe in order to have the most benefit to those in need. Donors must check carefully and give to only registered charities that specialise in the cause, are present in afflicted areas, and who offer regulated and secure donation methods.
“This will ensure that funds can have the most impact in changing and saving the lives of others.”
A fund that helps to tackle inequality and discrimination has supported more than 115,000 people in its first year.
The Scottish Government’s Equality and Human Rights Fund is providing £21 million in grants over three years to 48 organisations working with diverse communities to further equality and protect human rights.
Funded initiatives include advice helplines, mental wellbeing sessions, English classes and benefits advice.
Equalities Minister Christina McKelvie visited the West of Scotland Regional Equality Council (WSREC) in Glasgow, to see how people have benefited from their work.
Ms McKelvie said: “We want to build a fairer, more equal Scotland which is free from discrimination and where the human rights of everyone are respected, protected and fulfilled.
“I was very pleased to visit WSREC and see the range of activities that they deliver. For example, their cost of living advice service for people from minority ethnic communities has helped to boost family incomes and lift children out of poverty.
“WSREC is just one of 48 organisations that receive grants from the Equality and Human Rights Fund. From advocacy support to public education, these organisations are transforming the lives of the thousands of people that they work with.”
Ghzala Khan, Executive Director at WSREC, said: “Based in Glasgow, the West of Scotland Regional Equality Council supports a range of minority ethnic communities across 12 local authorities.
“The Equality and Human Rights Fund has enabled us to deliver bi-lingual, culturally sensitive services to marginalised minority ethnic groups in the areas of advice and information, employability, direct discrimination, civic participation and health and wellbeing.
“Our work reduces inequality, increases opportunity, and supports people and families to achieve their full potential.”
Police Scotland’s strategy to tackle violence against women and girls was presented to the Scottish Police Authority Policing Performance Committee today.
The strategy is subject to final discussion by the full SPA Board next week.
Based on wide-ranging and unprecedented engagement with the general public, women and girls, survivors of violence, key partners, academics and experts, the strategy builds on the Service’s commitment to improve and future-proof its response.
Proposals within the strategy include:
tackling and diverting incel culture through education
expanding the use of sexual offences liaison officer (SOLO) led visually recorded interviews (VRI)
delivery of trauma-informed training to all police officers and staff
Launching the strategy, Deputy Chief Constable Jane Connors, Police Scotland, said: “We are committed to creating a society where women and girls live free from violence, abuse, exploitation and harassment.
“Women, girls, and men, have shared their experiences, their thoughts and their views on how we can tackle violence, create a service that is responsive to victims and how we prevent violence against women and girls.
“We have listened and their voices and experiences thread through our strategy.
“They have informed and influenced our approach, our commitment to act and to improve how we tackle the sexual violence and domestic abuse that disproportionately affects women and girls.
“We will work with our partners across criminal justice, and support services, to improve the opportunities and support for women to report.
“It is up to us to improve how we respond at that first point of contact. To be compassionate, to listen, to signpost to help, and to ensure women are kept informed from the moment they report.
“We are committed to continually improving the service we provide, to build confidence in reporting and in policing more widely. Our service must be trauma-informed, we will prioritise the needs of victims and survivors.
“As an organisation we are not immune from the sexism and misogyny that is at the root of this violence. Our strategy recognises the work that needs to be done internally.
“Our role is crucial, but policing alone cannot stop violence against women and girls. Our strategy outlines the actions we will take as a service, together with our partners.
“We will continue to engage, to work with our partners, to improve our response and to drive the change needed to end violence against women and girls.”
15 recipients include a civilian who lost his life intervening in an armed attack and a woman who saved an elderly neighbour from a burning building
Civilian gallantry awards recognise the bravery of people who’ve put themselves in danger to save, or attempt to save, someone’s life
Chancellor of the Duchy of Lancaster Oliver Dowden congratulates the recipients and expresses thanks for their courage
15 people who carried out heroic actions have been named in the 2023 Civilian Gallantry List.
The awards recognise the bravery of people who put themselves at risk to save, or attempt to save, another person’s life.
Recipients will be awarded either The Queen’s Gallantry Medal or The Queen’s Commendation for Bravery, with future awards to be approved by His Majesty The King and taking his name. This is the first list of recipients since May 2021. Today’s awards are particularly special as they are from the final Civilian Gallantry List to be approved by Her Majesty Queen Elizabeth II, after 70 years of awards.
The general public are invited to nominate individuals who they believe have shown acts of exemplary bravery in saving the lives of others. The awards are approved by the Sovereign, after nominations are assessed by the George Cross Committee.
On behalf of the Government, Chancellor of the Duchy of Lancaster Oliver Dowden congratulates the award winners and expresses thanks for their courage in the face of extreme danger.
Chancellor of the Duchy of Lancaster Oliver Dowden said: “We all hope we’d react with courage in the face of danger. These people have lived through that test, and responded in the most admirable way.
“Their selfless actions have saved lives, and I want to express profound thanks for their willingness to put themselves in danger to protect others.
“They are all extremely worthy winners of the final Civilian Gallantry awards of Her Majesty the late Queen.”
Queen’s Gallantry Medal
Lisa Way, Ayette Bounouri and John Rees (posthumous), for intervening in an armed attack on 5th May 2020.
On 5 May 2020 at around 1:50pm, the assailant made their way to the Co-op store in Penygraig High Street. Inside the store were Lisa Way, Ayette Bounouri and John Rees.
On her way to the store, the assailant attacked a man by stabbing him in the neck; causing him to fall to the ground. He was able to get up and managed to escape. The assailant followed him for a short distance before entering the Co-op, with the knife visible in her hand. Here she approached customers shouting and then attempted to stab a customer in the neck.
John Rees was at the counter and noticed the attack taking place. Without hesitation, he made the decision to go forward and intervene. Ayette Bounouri, who also witnessed the assault, picked up a shopping basket as a means of defence, whilst Mr Rees approached the assailant in an attempt to defuse the situation. Mr Rees took hold of the assailant’s right arm, with which she was holding the knife. Mr Rees then placed himself between the female customer and the assailant, kicking out at the assailant as she approached him with the knife extended in her hand.
The attacker lunged forward, causing Mr Rees to lose his balance and fall backwards. At this point, Lisa Way took hold of the assailant’s hand in an attempt to stop her attack. Mrs Bounouri also tried to help Mr Rees by using the shopping basket to disarm the attacker. Mrs Way and Mrs Bounouri continued to put themselves in harm’s way by trying to distract the assailant. The assailant then turned her actions to Mrs Way in a ferocious and determined attack and tried to stab her several times to the upper part of her body. Mrs Bounouri at this time desperately tried to drag Mr Rees to safety at the rear of the shop. Mr Rees was unable to regain standing.
Mrs Bounouri in a final act of bravery to protect Mr Rees, tried to grab the knife from the assailant but was threatened and forced to back away. At this point Mrs Bounouri would have been fully aware of the ferocity with which the assailant was intent on assaulting people. By their selfless actions, it is without doubt that both Mrs Bounouri and Mrs Way put themselves in harm’s way, in an effort to save Mr Rees’ life.
Steven Gallant, John Crilly, Darryn Frost and Lukasz Koczocik, for their actions during the terrorist attack at the Learning Together event in Fishmongers’ Hall, London on 29th November 2019.
On Friday 29 November 2019, a prison education and rehabilitation programme known as Learning Together, part of Cambridge University, held an event in London to celebrate their fifth anniversary. Former offenders and academics engaged in joint interactive workshops and learning aiming to advance the knowledge and understanding of offender rehabilitation. The event took place at Fishmongers’ Hall, situated on London Bridge, on the north bank of the River Thames. There were around 100 attendees, including convicted offenders, academic professionals and members of Her Majesty’s Prison and Probation Service (HMPPS).
One such attendee attended the event in the morning. During a break in proceedings, he carried out a terrorist attack at the venue resulting in the death of two people.
Just before 2pm, the attacker entered the gentlemen’s toilets on the ground floor of the venue and prepared himself to carry out the attack. He attached a realistic-looking hoax IED or ‘suicide belt’ around his waist, and taped knives to both hands. He then attacked two members of the Learning Together team who later died as a result of their injuries. The attacker carried on with his attack, injuring a further three people.
The attacker was then confronted by four members of the public who were attendees and a member of staff at the venue. John Crilly and Steven Gallant were attendees at the event, Darryn Frost worked for HMPPS and Lukasz Koczocik was employed as a porter at the venue.
Steven Gallant had been upstairs when he heard screams, and immediately ran to the aid of the victims. Gallant confronted the attacker at the bottom of the stairs inside Fishmongers’ Hall. Despite the attacker holding two knives, and displaying a very realistic-looking suicide belt, Gallant stood his ground forcing him to turn around and move towards the reception. Gallant then collected a narwhal tusk from Mr Frost which he used to force the attacker away from the stairs and into the reception area. Had Gallant not stood his ground, the attacker was likely to have gone up to the main conference room, and could have taken more lives. From the reception area, the attacker was then forced by the actions of Gallant, Crilly and Koczocik to make his way out of the building, and onto the street. Mr Gallant followed the attacker along the bridge, pulled him to the floor by his coat and was helped by others to hold him down until Police arrived.
John Crilly also heard screams and ran down the stairs to where the attacker was standing. Firstly he threw a lectern at the attacker, then proceeded to hit him with a chair when he continued an attack on an already injured female. He then picked up a fire extinguisher, and used this to force the attacker away from the stairs, and deter him from attacking people in the main conference room. He then used the extinguisher to force the attacker out of the building and along London Bridge. He pursued the attacker, spraying him with the extinguisher when he turned to attack Steven Gallant. Crilly then helped Gallant once he had pulled the attacker to the floor, using the extinguisher to force the knives from the attacker’s hands, disarming him. This was all with the knowledge he was wearing a very realistic looking suicide belt.
Darryn Frost responded at the sound of screams. He took a narwhal tusk from the wall, ran downstairs and used it to halt the attacker. The attacker then threatened him with the bomb, and said he was waiting for the police. Mr Frost passed the narwhal tusk to Steven Gallant, who was unarmed, and ran back upstairs to get the second tusk. By the time he returned, the attacker had left the venue. Mr Frost joined other attendees pursuing the attacker along London Bridge and helped force the attacker to the ground. He then laid on top of the attacker, restraining him by the wrists until the police arrived. When the armed police repeatedly shouted at Mr Frost to move, he refused as he was preventing the attacker from moving his hands towards the device.
Lucasz Koczocik was downstairs working, and also ran towards the threat posed by the attacker. Using an ornamental spear to defend himself during the struggle, Koczocik was stabbed three times to the hand, arm and shoulder, sustaining serious injuries. He also contributed to forcing the attacker to leave the reception to the venue, at which point he was unable to continue due to the severity of his injuries.
Queen’s Commendation for Bravery
Adam Roberts, for his actions during the terrorist attack at the Learning Together event in Fishmongers’ Hall, London on 29th November 2019.
Adam Roberts was a Prison Officer escorting a prisoner on day release from prison to the Learning Together event at Fishmongers’ Hall on 29th November 2019. He responded to the sounds of screaming and found one of the severely injured victims at the foot of the main stairs. Despite the attacker attacking people around him, he protected the victim and immediately provided emergency first aid, stemming the bleeding, and subsequently provided CPR. Sadly the victim lost their life as a result of their injuries.
Ed Durante and Craig Jones, for rescuing the occupants of a vehicle that crashed and caught fire on the A38 on 21st June 2021.
Whilst off duty driving along the A38, Devon and Somerset FRS Watch Manager and paramedic Ed Durante witnessed a car ahead lose control and collide with the barrier. He stopped to assist, identifying five unconscious passengers and a fire developing within the engine compartment.
Upon opening the driver’s door, flames and smoke had begun to breach the passenger compartment. WM Durante pulled the driver clear of the vehicle onto the road and attempted to rescue the passenger from the front passenger seat; however it was not possible to open the door. Thinking quickly and while the fire was continuing to develop, WM Durante pulled the passenger across the centre console and driver’s seat until she was clear of the vehicle.
During this time FF Craig Jones, also off duty and travelling on the A38, joined the rescue and accessed the rear centre seat to the vehicle pulling a six year old child clear through the off side rear door. Once clear of the burning vehicle FF Jones stayed with the child and rendered urgent first aid.
Having rescued those from the front of the car, WM Durante quickly turned his attention to the rear of the car and with the help of another person, rescued a passenger who was sitting behind the driver’s seat.
With the fire now taking hold of most of the car, WM Durante once again entered the rear seat area and with considerable effort rescued a young man from the far side of the vehicle by releasing the seat belt and pulling him through the vehicle and out of the off side door as this was the only rear door that was able to be opened.
With the assistance of others at the scene, realising the risk posed by the fire and potential of running fuel, WM Durante and FF Jones swiftly moved the casualties away from the vehicle. The car was fully engulfed with flames in a very short space of time and was not extinguished until the first fire appliance arrived, by which time the vehicle was completely destroyed.
Along with off duty medical personnel, WM Durante and FF Jones provided first aid care until the Ambulance Service arrived. A range of injuries were sustained by the casualties, some of which were life changing. Had WM Durante and FF Jones not made such brave and timely interventions, it is highly likely that there would have been fatalities.
Bardha Kola, for rescuing her neighbour from a house fire on 28th January 2020.
On 28 January 2020, Mrs Bardha Kola was alerted to a fire in her neighbour’s house by her husband returning from work. She had a spare key to the house as her neighbour was elderly and physically incapacitated. On approaching the property, she was faced with a large fire in the roof space which had broken through the tiles with parts of the roof collapsing.
Mrs Kola entered the property and searched the smoke-filled property looking for her neighbour, finally locating her in her first-floor bedroom. Mrs Kola woke her neighbour, who had slept through her smoke alarm, lifted her from her bed and carried her to the landing. During this time the fire had intensified further with parts of the ceiling and roof structure collapsing directly above them.
Knowing they were both in immediate danger from the effects of the fire Mrs Kola calmly managed to place her neighbour into the fitted stairlift and descended to the ground floor hallway. Mrs Kola then carried her neighbour through the narrow hallway to her wheelchair and exited the property. Once clear of the property Mrs Kola got her neighbour to a place of safety and remained with her until Emergency Services arrived.
The nature of the fire was so serious that it took a further three hours to bring it under control and fully extinguish it, in this time the roof and first floor including the occupier’s bedroom were mostly destroyed.
PC Mohammed Nadeem, for rescuing a distressed man from the River Irwell on 17th February 2018.
On Saturday 17th February 2018, police received a call of a distressed male on a bridge over the River Irwell. The situation was particularly sensitive as the man, wanting to take his own life, was a veteran in a poor mental state. Several officers were deployed and on arrival the man had jumped into the water and was clearly in difficulty.
PC Nadeem, on seeing the man had gone beneath the water, jumped into the River Irwell to save him. He jumped from an 8-foot drop, wearing body armour and personal safety equipment as there wasn’t time to remove these items in case the man drowned. The water was fast moving, deep and very cold. The man was swimming away from the officer in the direction of an incredibly dangerous weir, as he was intent on drowning.
PC Nadeem caught up with him, grabbed him and dragged him to the side. Both the man and PC Nadeem were suffering the effects of the freezing cold, but nevertheless, due to the difficult egress, PC Nadeem remained in the water with the man until a ladder was lowered down to assist them in getting out.
Kenneth Wood and Rafal Majchrzak, for rescuing a woman from a fatal house fire on 1st January 2019.
On 1st January 2019 at around 2.56 hours a witness dialled 999 to request police assistance in relation to a domestic incident involving other residents at an address in Lincolnshire. The witness then informed the emergency services that the house, which had five occupants at the time, was on fire.
It subsequently became apparent that three people had died as a result of the fire within the premises. Two residents escaped. Investigations confirmed that the fire was caused by a deliberate ignition of petrol which then caused an explosion in an upstairs bedroom.
Kenneth Wood and Rafal Majchrzak approached the house and on seeing a woman inside, tried to kick down the door to try to rescue her. They managed to smash a glass panel adjacent to the door and were able to pull her from the house.
Andrew Lax, for rescuing a motorist from their vehicle following a head on collision on 11th May 2019.
On 11 May 2019, Andrew Lax was driving along in North Yorkshire. An oncoming vehicle was heading towards Mr Lax, on the wrong side of the road. The road had a slight bend which resulted in a head-on collision.
On impact, Mr Lax was left dazed and shocked but managed to exit his vehicle. Without hesitation, he approached the other vehicle which was already alight. He pulled the motorist out of the vehicle through the side window, as the impact of the crash had damaged the door which stopped it from opening. Mr Lax then dragged the motorist to a safe distance shortly before both cars went up in flames. Both cars were destroyed.
If it were not for Mr Lax’s swift actions, the other motorist – who could not attempt to get out of his own burning vehicle due to his injuries – would have lost his life.
