After an unnaturally warm start to the year, the mercury is falling to cooler temperatures over the next week, while some much-needed rain is also forecast for Monaco and the French Riviera.
Barely any rain has fallen on France and Monaco since the start of 2023, leading to a range of emergency water measures being put into place.
Thankfully, Météo France is forecasting a change in conditions, including a drop in temperature and rainfall.
A cold-front is expected to bring maximum temperatures of around 14-15°C over the next few days, and deliver some much-needed rain from Tuesday afternoon, with showers forecast to continue through to Saturday 8thApril.
By Easter Sunday, however, the showers are expected to pass, leaving clear sunny skies for the long weekend.
The mercury is then set to rise the following week up to 17-18°C, before more showers arrive on Monday 17th April.
Iron is a vital mineral that plays a crucial role in our health and wellbeing. In this article, we explore the importance of iron intake and how it affects performance.
Iron is the primary contributor to oxygen transport in the body. It is an essential component for the formation of haemoglobin, a protein in red blood cells that carries oxygen throughout the body. It also contributes to energy metabolism, making it critical for athletes.
An iron deficiency can lead to anaemia, which reduces the production of haemoglobin. Studies have shown that 15-35% of female athletes are deficient, while around 5-11% of male athletes are.
If you’re deficient in iron, you will have a lower aerobic capacity, which will decrease your performance in sports that require endurance. This includes middle and long-distance running, team sports such as football, basketball, handball, rugby, and any sport with a sustained effort.
GETTING IRON FROM OUR DIET
Iron is available in two forms: heme iron and non-heme iron. Heme iron is found in animal foods such as meat, fish, and poultry. Non-heme iron is found in plant-based foods such as beans, lentils, and leafy greens.
Research suggests that heme iron is more easily absorbed by the body than non-heme iron, making it the preferred source of iron intake. However, both types are crucial in maintaining adequate iron levels, and a well-planned vegetarian or vegan diet can provide sufficient amounts.
Training factors can also affect iron levels, such as low energy availability, menstrual cycle, muscle contractions, high ground impact forces, gastrointestinal bleeding, high sweating, and regulatory hormone responses.
CHECKING LEVELS
Symptoms of iron deficiency include fatigue, negative mood, lethargy, or being less efficient at work. If you experience these symptoms, it might be worth checking your iron levels. For competitive athletes, checking levels regularly with a professional may be beneficial to optimise training and performance.
Good starting levels of iron or supplementation are required when going on an altitude camp. One of the primary goals of an altitude camp is to improve aerobic capacity by increasing red blood cells. As iron is essential for generating new red blood cells, good levels will benefit athletes.
HOW MUCH IRON DO YOU NEED?
The recommended daily intake of iron varies depending on different factors such as age, sex, or pregnancy but is generally around 8 mg for males and 18 mg for females. However, athletes may need higher amounts of iron to support their increased energy expenditure. Some researchers have shown that athletes who consume more than 20 mg of iron per day can improve their performance.
SOURCES OF IRON
Iron can be found in a variety of foods, including whole-grain cereals, fish, poultry, and meat. It is recommended to consume vitamin C-rich foods such as bell peppers or citrus fruits with iron-rich foods to enhance iron absorption. On the other hand, some components such as polyphenols, phytates, or calcium (in tea, coffee, legumes, and dairy products), may decrease the amount of non-heme iron absorbed. It is also recommended to consume iron away from training to maximise absorption. Additionally, consuming iron in the morning may be more beneficial than at other times of the day.
IRON SUPPLEMENTS
It is important to note that while dietary intake is the preferred way to obtain iron, supplements can be used in certain situations. However, it is crucial to consult a healthcare professional before taking any supplements to understand their role and determine if they are necessary. Taking too much iron can be harmful and lead to iron overload, which can cause damage to different organs.
In conclusion, iron is a critical mineral that plays an essential role in our bodies. Whether you are an athlete or just looking to maintain your health and wellbeing, consuming enough iron is vital. By including iron-rich foods in your diet and following some simple guidelines, you can ensure that you are getting enough iron to support your body’s needs.
Tristan Boetti is a sports nutritionist. Through his company Performance & Bien-Être Monaco, he works with professional athletes as well as recreationally active individuals to help them achieve their goals through customised nutrition plans and expert advice.
Impending invasion: “Lionfish will be swimming in front of the Oceanographic Museum, not just in its tanks”
The lionfish is spreading throughout the Mediterranean. In its wake, as the species edges ever closer to the shores of Monaco, it leaves behind devastated ecosystems and crippled fishing industries. So what can be done to stop it?
During Monaco Ocean Week, Enrico Toja and his team from the Elafonisos Eco Association held a conference on ‘The Lionfish Threat’ at the Yacht Club de Monaco. In sobering terms, he revealed the very serious – and very pressing – matter of halting its invasion of the Mediterranean.
In an interview with Monaco Life, Toja explains what can be done and why we need to act now.
The fastest growing invasion ever reported in the Mediterranean
Lionfish have been documented in the Mediterranean, notably in Cyprus and Crete, for at least the last decade. Today, they are found throughout the Aegean Sea and populations are rising in the Ionian too.
A native of the Indo-Pacific region, they are believed to have made their way through the Suez Canal as the temperatures of the Mediterranean have warmed significantly in recent years – at a rate 20% faster than the global average, according to a UN report.
“Now we are seeing them in Sicily and Calabria,” says Toja, an Italian native who has been living in the Principality for the last 30 years. “I expect that we will find them in Sardinia by this summer, and in Corsica by the following year. Every year, the Mediterranean gets warmer and, within the next five to six years, if we do nothing to stop them, there will be lionfish swimming in front of the Oceanographic Museum in Monaco, not just in the tanks of its aquarium.”
Lionfish could reach the shores of Monaco within the next five to six years. Photo: Joan Li
Many people believe the lionfish to be a deadly and poisonous fish that could kill a human, but this is nothing more than a rumour, says Toja.
“If you come into touch with a lionfish, you’ll get a sting like you would from a jellyfish,” he explains. “After 20 minutes of being killed, they are completely safe to touch and eat. There is no venom left.”
Still, it is this persistent reputation that has caused Enrico and his lionfish-battling vanguard some issues in spreading awareness with their campaign, which began on the Greek island of Elafonisos.
From untouched beauty to a devastated coastline
Toja has been travelling to Elafonisos for a long time. He remembers it when there were no roads, no electricity and virtually no other visitors. This has changed in time, but the island has managed to retain much of its natural, unspoilt beauty. Unless, that is, you look beneath the waves.
Soon after the lionfish was spotted in other southerly parts of the Mediterranean, it was found in Elafonisos.
“The lionfish is a rapidly reproducing species. The females can produce 40,000 eggs every two weeks, more than one million eggs per year,” says Toja. “It is a predator fish that will eat up all the octopus and all the sardines in an area. A lionfish can eat up to six times its weight. I’ve seen them eating – they open their mouths so wide – it’s incredible.”
A talented spearfisher can catch as many as 200 lionfish a day off the coast of Elafonisos. Photo: Giles Harvey
It was quickly realised that it was a problem, but the ingrained image of the fish as a creature that could fatally harm a human kept many away.
“Most fishermen in Elafonisos were scared of lionfish at the start,” Toja explains. “They’d tell me, ‘No, we can’t touch them, they’ll kill us!’ The fishermen knew the lionfish were a problem, they were aware, but they didn’t understand that if they left the fish alone, lionfish would wipe out all the fish in the area.”
After the launch of the Elafonisos Eco Association, a non-profit organisation that is supported by the Prince Albert II of Monaco Foundation and promotes the fight against the lionfish invasion, the island’s fishing industry got onboard and was soon pulling up nets full of the fish.
“You cannot just have one island that is completely safe”
Elafonisos might be doing all it can to pull lionfish out of its waters – as many as 200 per day for the skilled spearfishing diver and 100 a day for fishermen with nets – but, as Toja explains, “You cannot just have one island that is completely safe.”
The Mediterranean is not getting any cooler any time soon, so the lionfish aren’t going to be driven out that way, and there is no major predator in the sea that can pick off such strong numbers. The best predator out there is… Us.
Soon to be staple on the menus of the Principality?
A flaky white fish, often described as similar to mahi mahi and grouper, it is “very, very, very good”, according to the former Vice-President of Europe for Johnson & Johnson.
“Ceviche, grilled, fried, in soups… It is a delicious fish,” he says. “Our big ambition is to have lionfish on the menu in the Hôtel de Paris and the Hôtel Hermitage and all the other great restaurants in Monaco. Monaco has already shown itself to be a great actor in preserving biodiversity, Prince Albert does a lot of work in this field. For me, Monaco could become the leading nation for studies of lionfish and concrete action plans to stop its invasion.”
Doctor Nathalie Hilmi of the Centre Scientifique de Monaco visited Elafonisos last year, and two of her Masters’ students have spent time analysing the situation on the island. Prince Albert is expected to travel out there during the summer to see the work being done on the ground.
“We need to start with educating the consumer,” says Toja on the delectability of the fish. “We need a supply chain and distribution; we need to see it fresh and frozen in fish counters.”
Responsible consumption, but from a new standpoint
It’s a far cry from the usual call of environmentalists, who more often than not advise us of which fish to avoid eating in order to protect stocks. Here it is the opposite: eat lionfish, is the message, and eat plenty of it to preserve the Mediterranean’s ecosystem from an irrevocable threat. This is not just about Monaco, of course, but the entire and interlinked Mediterranean Sea.
Toja and his team are taking inspiration from the Michelin-starred Colombian chef Jorge Rausch of Criterión in Bogotá, who has championed the use of lionfish in cuisine, noting its impeccable flavour and the positive impact its consumption can have on the recovery of native species.
“We could just kill the lionfish and throw them back to the sea for other fish to eat,” says Toja, “and you can even make jewellery from some parts of the fish… But I think we should be eating it.”
What better excuse could there be for encouraging an industry that solves a potentially deadly problem?
Now we must just wait for restaurants in the Principality to catch on to the idea. Hopefully it is not too long before this tasty – and beautiful – fish starts appearing on our plates.
The “Fresh Prince of Monaco”, Hugo Micallef, remains unbeaten in professional boxing after a win against Italian Alessandro Fersula in Germany on Saturday.
Monaco’s great boxing prospect continues to impress since turning professional back in September 2021. Fersula is his sixth victim after successes against Lesther Lara, Ezequiel Gregores, Gonzalo OmarManriquez, Mauro Loli and Illias Kallouch.
Micallef won the fight, his first since December 2022, on points. The 25-year-old was once again against a more experienced fighter, but was unfazed. The “Fresh Prince of Monaco” condemned his 30-year-old opponent to his fourth defeat in 13 professional fights.
“In the first eight rounds, Hugo showed lots of skill and power against sn opponent as big as him,” said the father of the Monégasue super lightweight, André Micallef post-match. The identity of Micallef’s next opponent is yet to be revealed.
It is the latest stride in a decade-long marathon to restore the Prince’s Palace of Monaco to its former Renaissance glory.
Frescoes that were discovered hidden behind layers of paint in 2015 are almost all renewed.
A team of 40 restorers has been whittled down to 20, and they work meticulously now in the Throne Room, recreating frescos for generations to come.
Most of the restored Renaissance-era paintings were unveiled to the public in July 2022 before the Palace was closed again in September.
Now, from Sunday 2nd April, the public will once again be invited into the ‘Grand Apartments’ of the Grimaldi Palace for a tour that begins in the ‘Hercules Gallery’ overlooking the Palace Courtyard.
The Hercules Gallery at the Palais Princier in Monaco. Photo by Monaco Life
Hidden frescoes were uncovered in this 50-metre-long gallery two years after restoration works began in 2013. Experts believe they date back to the 16th century, during the Italian Renaissance. They suspect Genoese artists created the frescoes, which span around 600 square metres throughout the palace, based on the style of art and the type of lime-based plaster used.
The discovery places the Grimaldi family and the Palace of Monaco within a new historical context as a Renaissance palace.
A tour of the Grimaldi Palace
Built in 1197, the Palace of Monaco has been inhabited by the Grimaldi family ever since they overtook the fortress in 1297. Throughout the centuries, the Grimaldis expanded and updated the palace to keep up with the fashions of the time, a clue as to perhaps why these original frescoes were painted over.
On a press tour just days before the official opening, our guide explains how the original designs had been completely covered in the 19th century by Monegasque artist Philibert Florence and his team. Philibert was born into a family of Monegasque artists, and left for Rome in 1859 at age 20 to study drawing and painting with a grant provided by Prince Charles III. Upon his return to Monaco, he was commissioned to redo the frescoes at the palace.
Thankfully, many of these were painted on “plates” and positioned over the top of the original designs. Restorers have maintained the contrast in one of the scenes in the gallery: on the left, we see the less remarkable work of Philibert Florence which has been retouched many times over the years; on the right, the restored 16th century fresco which was originally created using watercolour on wet plaster to draw the pigments into the material and maintain its longevity.
The contrast between a 16th century restored fresco (right) and a 19th century painting positioned over the top (left). Photo by Monaco Life
“Here, you have a very clear indication of what is and what is not fresco,” explains our guide. “When you see fresco, you feel like light is streaming from the wall, you see a particular luminosity.”
In another fresco, our guide explains how they recreated a scene in which Hercules is holding Diomedes and feeding him to a mare. In order to paint Hercules as anatomically correct as possible, they used a live model – a man who works in the palace archives and who also happens to be an MMA fighter.
“He has the stature of Hercules, he is strong, but after an hour of holding one of the restorers in his arms, he begged us to stop,” laughs the guide. “However, if we didn’t position him like that, holding another man, we wouldn’t know how his legs would look in this scene. And that’s how we reproduced the human anatomy on plates like this.”
Like the Monegasque painters who came centuries before them, the restorers have positioned the plates on top of the original frescoes. Only this time, they are aeronautic plates: very thin and very resistant to the elements, with a thin gap to allow airflow.
The 16th century fresco (left) looks nothing like the 19th century artwork that covers it (right). Photo by Monaco Life.
Frescoes in the Throne Room of the Prince’s Palace
The striking red Throne Room is where the final restoration works are being carried out amid official ceremonies that continue to take place here.
Perched on scaffolding high above the throne, a team of experts are scraping away the final elements of 19th century paintings that had been covering the 500-year-old frescoes that lie beneath. Most are a stark contrast to the original (see picture above).
In one corner, a laser is being used because solvents are just too harsh for many aspects of this work. In another corner, painters are using water colours based on pigments used in the 16th century, with a technique known as trattegio – painting in tiny parallel lines – so that they can be distinguished from the original works.
“The fundamental thing is to ensure that the restored works hold up over time and do not degrade prematurely,” reveals restorer Sophie Prévost.
The frescoes on the south-side are barely visible, while those on the northside are remarkably preserved.
Some of the frescos are in better condition than others. Photo by Monaco Life
The team behind the 21st century restoration
It is clearly a labour of love for these conservators-restorers. They sit in one position for hours, doing painstakingly minute and intricate work.
“The hardest part is maintaining our posture, particularly while working on the ceiling for long hours, and the pressure that it puts on our lower back and arms,” explains one restorer. “But we have regular access to therapy, and we love what we do.”
A dedicated team of conservators-restorers undertake painstaking work that will remain for generations to come. Photo by Monaco Life
They have come from all over the world – Italy, Germany, America, France and Holland – to be a part of one of the largest conservation-restoration projects ever seen in Europe.
“It’s a 10-year project, so it’s been difficult to maintain the team and the continuity,” says our guide. “But they are all attracted by the palace and by the project.”
This vast conservation and restoration project is due to be completed by the end of 2025, provided they don’t come across any new discoveries. But this is a very real possibility, because the underlying secrets of the last three rooms in the “old quarter” are still yet to be explored.
Click on our Instagram video below to see more images of the Palace frescos…
Three people have been tragically killed in an early morning car accident in the Louis II tunnel in Monaco.
The accident occurred at around 4.16am Saturday 1st April when a car lost control in the tunnel and hit the concrete wall near the Rainier III Auditorium.
According to a statement released by the Monaco Government, the vehicle immediately burst into flames with three occupants inside.
The fire was eventually brought under control by a team of 30 firefights from Monaco.
Heavy smoke from the accident spread to adjacent buildings, situated above the ‘Grand Prix tunnel’. Around 10 people were treated on site by emergency services.
“For the time being, the situation has stabilised and the Louis II Tunnel remains closed to traffic,” said the government in the statement released at 8.30am. “The Prince’s Government sends its most sincere condolences to the families of the victims.”
The tunnel was reopened to traffic at around 3.30pm.
An investigation into the cause of the fatal accident is underway.
Photo by Monaco Life
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