FOLIO | BOOK REVIEW | AMERICAN DIRT BY JEANINE CUMMINS

One of the most eagerly anticipated and controversial novels of 2020, American Dirt by Jeanine Cummins describes the ordeal of Lydia, a Mexican woman, with a comfortable life, who suddenly has to flee her home, along with her young son, and take the treacherous trip from Latin America to the United States as an undocumented immigrant.

Oprah Winfrey chose American Dirt for her book club saying the author “accomplished a remarkable feat, literally putting us in the shoes of migrants and making us feel their anguish and desperation to live in freedom.” However, some Latin American critics slated the book for its inaccurate portrayal of Mexico and Mexicans.

One called it harmful, appropriating, inaccurate melodrama. Another said it was an insult to Latin- American writers who have toiled - some for decades - to little notice of major publishers and book reviewers, while building a vast collection of breathtaking, authentic literature on shoestring budgets.

Due to widespread criticism, several bookstores cancelled appearances with Cummins, Flatiron Books called off her book tour, and 142 writers signed an open letter to Oprah asking her to reconsider her endorsement.

Oprah acknowledged the criticisms but posted two one-hour Apple TV plus episodes focussing on American Dirt. “If one author, one artist is silenced, we’re all in danger of the same. I believe that we can do this without having to cancel, to dismiss or to silence everyone,” she said.

Members of the She Said Book Club took two completely opposite viewpoints on the novel. The angry nest of people scoring 0-1 stars were full of anguish, exasperation and rage, while the positive pond of die-hards said it was the best book of 2020.

Those in favour found it to be riveting, informative, suspenseful, heartbreaking and hard to put down. They felt the book compelled you to turn the pages while balancing on the edge of your seat, and sat up all night to read more, learn more and ache more, with clenched fists and tears in their eyes. They found the characters very realistically developed with heart-wrenching stories.

Others found the story over the top, melodramatic and implausible. Some of the negative judgements stem from criticising Cummins for not having the right to tackle Latin issues because she isn’t Latin American. However, positive reviewers emphasis that this is a work of FICTION and the author owes you nada. Any book that shines light on a dark subject is a good thing.

Cummins spent four years researching the book and the epilogue left some with even more respect for her. Don’t we need as many voices as possible telling the story? Let the book open hearts and minds and start a civil discussion of the issues.

While some of the criticisms of American Dirt are valid, they didn’t diminish the importance of the story. If nothing else, hopefully productive conversations and awareness of immigration issues will be generated. Our advice is: don’t pre-judge the book from the mixture of reviews. Pick it up for yourself and make your own judgement.

FURNISH | Eco-Friendly Cleaning for a Healthier 2021 By: Dirce Guerra

More and more people are making the switch to eco-friendly products for cleaning their home. In 2019 alone, the green cleaning market amassed $3.9 billion dollars globally in sales, and a study done on ‘going green’ showed that 77% of people want to learn how to be eco-friendlier. We’ve created a guide on eco-friendly cleaning hacks to help you go into 2021 with a healthier home. 

What’s so bad about conventional household cleaners?

The trusted household cleaning products you grew up with may not be so trustworthy when it comes to what they may be doing to your and your family’s health. Quite often the levels of toxicity are low per package, but over exposure can lead to a chemical build up on floors, surfaces, clothes and on your skin, hair and internal organs. Yikes!

Benefits of using eco-friendly and DIY cleaners

The most obvious benefit of using non-toxic cleaners is that they’re better for your health. But there are other benefits, too.

Better for animals. Eco-friendly cleaning products are generally cruelty-free and not tested on animals

Better for waterways. Cleaning chemicals that go down the drain end up in waterways and poison the water and wildlife.

Lower your carbon footprint. Natural products generally have recyclable, compostable, or biodegradable packaging to reduce landfill waste. If you use DIY cleaners, there’s no extra packaging waste at all.

Make your house smell delightful. No chemical smells — just natural, delicious plant scents.

Choosing eco-friendly cleaning products: A ‘how to’ guide:

If you’d rather buy your cleaning products than make them, you’re in luck. Small, natural cleaner brands are popping up all over, offering non-toxic, biodegradable cleaners for every job. Even the big brands are getting on board and creating lines of non-toxic or less-toxic cleaning products. Here’s how to choose the right ones:

Check the ingredients list. Before you toss that bottle of dish soap in your cart, check out the ingredients list. If you spot any of the terrifying ten, put it back on the shelf and continue your search. According to OrganicAuthority.com these are:

Phthalates

Benzisothiazolinone (BIT)

Methylisothiazolinone (MI or MIT)

Methylchloroisothiazolinone (MCI or CMIT)

Petrochemicals

Synthetic fragrance

Phosphates/phosphonates

Optical brighteners

Urea

Benzalkonium chloride

Look for certifications. Certifications such as Fair Trade, Leaping Bunny, Soil Association or USDA Organic, EPA Safer Choice, and FSC are all signs the product you’re looking at is safe for your household. 

BUT if you’d rather go DIY and au naturale at the same time, read on, as we have some handy tips for you:

Ingredients in DIY household cleaners

You probably have everything you need at hand to make your own highly effective, inexpensive, and non-toxic household cleaners. Store your homemade cleaners in tightly sealed glass or plastic bottles, and label them, because you WILL forget which is which. 

Mild dish soap. Mild dish soap — especially natural, non-toxic varieties — is a versatile cleaner around the house, and when you add it to other natural ingredients, it can take care of some pretty tough cleaning jobs. 

Vinegar. Vinegar is made from acetic acid and acts as a powerful natural cleaner that gets rid of grease, grime, dirt, and bacteria. Use whatever you’ve got in your cupboard — but white and distilled white vinegar work best.

Baking soda. Once a prized cleaner by Ancient Egyptians, baking soda is actually a salt that can be used to naturally clean your home. Employ baking soda to absorb odors, combine it with vinegar to unclog drains, and because of its slightly abrasive nature, baking soda can be used to remove stubborn stains.

Lemons. Lemon, like vinegar, is a terrific cleaning agent. The acid in lemons is antibacterial and antiseptic, and it acts as a natural bleach. The citrusy smell of lemons is refreshing and invigorating. Oils in the rinds can also help to clean and shine.

Essential oils. Essential oils are all-natural and biodegradable, and many contain powerful antiseptic, antifungal, antibacterial, and antiviral properties that make them remarkably effective at household cleaning. The best essential oils for cleaning include lemon, peppermint, tea tree, lavender, and sweet orange. 

70% to 90% Isopropyl (rubbing) alcohol. Rubbing alcohol is a disinfectant when it sits on a surface for at least 10 seconds. It evaporates quickly, can remove sticker residue, permanent marker stains, and more. Just don’t use it on marble!  

Microfiber cloth. Microfiber cloths have millions of hook-shaped fibers per square inch. These fibers grab onto dirt, grease, and microbes, greatly reducing germs on a surface and cleaning far more effectively than sponges or cotton cloths. 

DIY cleaner recipes — and where to use them

These highly effective, all-natural, homemade cleaners are inexpensive and easy to make, and they’ll clean pretty much every inch of your home with no dangerous synthetic ingredients.

In the kitchen

All-purpose cleaner

In a spray bottle, mix 1-½ cups water, ½ cup of vinegar, and 10 drops each of lavender, lemon, and grapefruit essential oils. Use this to clean just about anything from kitchen countertops, cupboard fronts, and appliances to sinks, tubs, and toilets.

Grease remover

In a spray bottle, combine a cup of distilled white vinegar, a couple of drops of mild dish detergent or pure castile soap, and a few drops of citrus essential oil. Shake well, and spray it on the greasy dishes, stovetop, microwave, or other surfaces, then wipe with a microfiber cloth. 

For super-duper greasy messes, make a baking soda and water paste, slather it on, let it dry, then remove it with a damp microfiber cloth. 

Stainless steel cleaner 

For filthy, greasy stainless steel, dip a microfiber cloth in rubbing alcohol, and scrub it down in the direction of the grain. To make your stainless steel gleam, dip a microfiber cloth in a bit of olive oil, and wipe with the grain to remove fingerprints and watermarks and hide scratches.

Oven cleaner 

Make a thick paste of baking soda, coarse salt, and vinegar. Add a few drops of mild dish soap. Slather the sides, floor, and roof oven with the paste, and let it sit overnight. Scrub it with a warm, damp sponge, and rinse. Give it a spray-down with straight white vinegar, and wipe one last time with a microfiber cloth.

Microwave cleaner

Grab a bowl and fill it with ¼ of white vinegar and a cup of tap water. Heat the liquid for five minutes in your microwave and allow it to cool slightly. Dip a microfiber cloth in the mixture to clean up stains. 

Garbage disposal cleaner

General cleaning/maintenance. To keep your disposal from stinking in the first place, get into the habit of eating citrus fruits, and toss the peels into the disposal after. The rough peels and their essential oils will help loosen and remove stinky gunk from the blades and make it smell delightful.

Intensive cleaning. For more intense cleaning, pour a half-cup of baking soda into the disposal, followed by a half-cup of vinegar — pour slowly. Put the stopper over the drain hole, and let the concoction fizz for five minutes. Remove the stopper, and run the disposal with the hot water running. 

For more convenient disposal cleaning, try making these garbage disposal bombs, and store them under your sink in a big glass jar.

Whole house

Disinfectant

Put 70% isopropyl alcohol, aka rubbing alcohol, undiluted into a spray bottle. Spray it anywhere that needs disinfecting — let it sit on the surface for 10 minutes, and wipe away with a microfiber cloth. Rubbing alcohol kills bacteria and viruses, including the coronavirus. 

Carpet and upholstery cleaner

General cleaning: To draw out odors and moisture, sprinkle your carpet or upholstery liberally with baking soda, let it sit for a few hours — ideally overnight. Vacuum thoroughly.

Light stains. Mix a teaspoon of mild, clear dish soap with one cup of warm water in a bowl. If the stain is wet, dab it dry, then soak it in a small amount of the soap mixture. Let it sit for 10 minutes, then dab and repeat until the stain is gone.

Heavy stains (wine, dog poo). For more stubborn stains, try using straight baking soda followed by a mixture of two tablespoons of hydrogen peroxide and one tablespoon of dish soap. If the stain is wet, blot it until it’s as dry as possible. Sprinkle the baking soda onto the stain, and let it sit for 10 minutes, then add the hydrogen peroxide mixture to the stain. Let the whole concoction sit on the stain for five minutes, then blot dry. Repeat as necessary until the stain has lifted. 

Hardwood floor cleaner

Many conventional hardwood floor cleaners contain waxes, silicones, and oils that are terrible for your wood floors, leaving behind dulling residues and making them difficult to re-coat down the road. The best way to clean your wood floors is with a damp microfiber mop. The microfiber traps dirt and bacteria and leaves your floors shiny and clean. For really dirty wood floors, mix two tablespoons of mild dish soap in a gallon of warm water, and damp-mop with it.

Glass cleaner

The surprising key to streak-free glass cleaner is cornstarch. Whisk four tablespoons of cornstarch into a bowl containing a cup of hot water and a cup of rubbing alcohol. Pour into a spray bottle, and use it on mirrors, windows, glass stovetops, and other glass items. For best results, wipe the glass with a microfiber cloth.

Air freshener

Skip the poisonous plug-ins and freshen your air naturally with an essential oil diffuser, or make your own room spray with your favorite essential oils. Simply fill a spray bottle with equal parts distilled water and witch hazel. Add 20 to 30 drops of your favorite essential oils and shake to combine. Spritz around the room and add more essential oils if you want a stronger spray.

Bathroom & laundry 

Toilet cleaner

Use the DIY all-purpose cleaner for the toilet, or mix a cup of baking soda with 15 drops each of tea tree oil and lemon or orange essential oil. Sprinkle in the bowl, let it sit for a half-hour, then scrub as usual.

Mold remover

Vinegar kills 82 percent of mold species, so it’s a great addition to your collection of natural cleaners. In the bathroom, basement, or wherever else you find mold, spray the offender with full-strength distilled vinegar. Let it sit for an hour, then wipe. To prevent mold growth, spray the area with vinegar every few days.

Calcium buildup remover

Vinegar comes to the rescue again, this time helping you get rid of the mineral buildup on your showerhead and other water fixtures. If you can remove the fixture, submerge it in a bowl or bucket of white vinegar. If you can’t remove it, fill a plastic bag with vinegar and immerse your showerhead in the bag. Use string to secure the bag to the showerhead.

Laundry detergent

Making your own effective laundry detergent would be far more work and expense than it’s worth. Instead, invest in a high quality, all-natural detergent that’s powered by enzymes and non-toxic to the environment. 

Dryer sheets

Instead of using conventional dryer sheets that are packed with chemicals and synthetic fragrances, get yourself some wool dryer balls, and toss three or four in the dryer with your clothes. They’ll help reduce wrinkles and static, and they’ll also help separate your clothes as they tumble so they dry faster — meaning less energy use. If you like scented laundry, just add drops of essential oils to the dryer balls, which will soak them up and distribute them to your clothes.

Keeping your home clean doesn’t mean you have to use harmful chemicals. It’s easier than ever to find simple and healthy cleaning hacks to get your home spick and span on a budget with eco-friendly products. 

SLEEP | THE ULTIMATE HEALER

Sleep really is nature’s medicine; and most of us need more of it than we realise to maintain good health - both physical and mental. But exactly how much do we need? Over the past year I have been taking a deep dive into all things sleep (mostly because it evades me a little more these days, for - I am sure - both lifestyle and hormonal reasons).

My search for more knowledge began last year by reading the international bestseller, ‘Why We Sleep’, by Professor Matthew Walker, a neuroscientist of over two decades, who looks at the science (and a little bit of everything else) around human sleep. It’s a fascinating read and a real eye-opener on the old ‘shut-eye’! (Excuse both puns).

*Interesting side note: I listened to the audio version as well as reading the hard copy book, which turned out to be a great pre-sleep soother.

“Sleep is a non-negotiable biological necessity…

It dispenses a multitude of health-ensuring benefits, yours to pick up in repeat prescription every twenty-four hours, should you choose,” he writes.

Throughout the book, he examines in detail the circadian rhythm and the body’s natural cocktail of hormones and physiological processes which contribute to it and which have built up in homo sapiens (and other species) over millennia. And it’s fair to say we’ve been mostly sleeping according to a rhythmic and albeit seasonal circadian sleep schedule linked mostly to daylight ever since.

Not so now though, as millions of people across the globe complain regularly of disrupted sleep and poor sleep hygiene. And whilst this modern day affliction of almost epidemic proportions is often treated largely with medication, it doesn’t have to be that way, because while our biology hasn’t changed, our behaviours most definitely have - and therein lies the answer, potentially - or most of it.

According to Irish sleep expert Tom Coleman, many people’s ‘sleep issues’ are actually lifestyle issues, and the problem can be solved with a few shifts in lifestyle and diet*. But more of that later.

*Coleman is keen to stress that while lifestyle-based sleep disorders can be worked on (and even resolved), clinical insomnia is only diagnosed via professional medical examination, and treated as such thereafter.

Professor Walker sums up the function of sleep nicely when he says: “Within the brain, sleep enriches a diversity of functions, including our ability to learn, memorise and make logical decisions and choices. Benevolently servicing our psychological health, sleep recalibrates our emotional brain circuits, allowing us to navigate next-day social and psychological challenges with cool-headed composure.”

Cool. (No, really!)

SLEEP DEPRIVATION & ILLNESS

If i were to describe the core ethos of Walker’s book I would call it one scientist’s crise de coeur, a lament on the public health emergency of sleep deprivation and all that it causes. I was fascinated at the peer reviewed research and hypotheses scattered throughout ‘Why We Sleep’ on the ever-evident links between a lack of sleep and disease, particularly cancers and dementia, as well as coronary heart disease and diabetes. It also looks at the massive prevalence of mental health issues among children and teens in parts of the USA where school start times require waking well before a natural circadian rhythm at dawn; and his analyses on ADHD in children in the US and its treatment with amphetamines (which only serves to disrupt sleep further) makes for interesting reading too - much contested by supporters of big pharma as you can imagine. It makes a lot of sense to me.

Scarily, scientific studies of long haul cabin crews show that part of their brains linked to learning and memory had actually shrunk, and their short-term memory made them significantly more forgetful than non-fliers and this is all down to the circadian rhythms being interrupted by constant jet-lag.

Chilling too, are the ever-mounting stories of medical negligence and some of the world’s worst industrial accidents (nuclear power stations, aircraft and marine crashes as well as thousands of daily road deaths globally), all of which might have been prevented by those in charge being better rested. Incredible, right? Obvious? Well, now that you say it….

ENOUGH SLEEP?

How do you know if you’re getting enough sleep? Well, if, after waking up in the morning, you could fall back to sleep at 10 or 11am then, you’re not getting enough sleep quality or quantity. Secondly, if you cannot function optimally without coffee or tea before noon then you may be self-medicating your state of chronic sleep deprivation. Unfortunately, this sleep debt will continue to accumulate - and to your physical and mental health detriment. Other signs are headaches, lack of energy, hunger & sugar cravings (for energy fixes when your body lacks rested energy) plus daytime impairment such as reduced concentration and poor cognitive function, slower thinking, worsened memory and poor or risky decision-making. Sleep also causes mood changes including feelings of stress, anxiety, or irritability as well as increased inflammation and reduced immune function (which in turn lead to illness).

HORMONES - OUR SLEEPY FRIEND MELATONIN

Melatonin is one cool hormone. Not only does it send sleep signals throughout your body, but it also has antioxidant and anti-inflammatory properties that can benefit mitochondrial health and even skin care. Not to mention, melatonin has legs in fertility: "One of the richest sites of melatonin in the body is the ovaries," midwife and integrative medicine doctor Aviva Romm, M.D., says on the mindbodygreen podcast. "And fertility actually depends on healthy melatonin levels in the brain and in the ovaries." So there you have it, I repeat: Melatonin is a pretty cool hormone to have around. 

DREAMS & NIGHTMARES - EXPLAIN:

According to Wikipedia, a dream is a succession of images, ideas, emotions, and sensations that usually occur involuntarily in the mind during certain stages of sleep. (The REM stage). The content and function of dreams are not fully understood, although they have been a topic of scientific, philosophical and religious interest throughout recorded history.

I honestly couldn’t begin to break down what Matthew Walker and others have said about dreams in this one blog; suffice to say that it is fascinating - and I find it so exciting that they remain elusive to modern science and technology in terms of our understanding of them, although there are definitely mornings when I would pay to have the mysteries of my dreams properly explained.

LARKS AND OWLS

Walker points out that one person’s rhythm is not another’s. Morning types make up 40 percent of the population. They prefer to wake at or around dawn, and function best at this time of day. Night owls account for about 30 per cent of the population. They naturally prefer going to bed late, and wake up late. The remaining 30 percent of us lie somewhere in between.

Sadly, society treats night owls as lazy, on the erroneous assumption that their preferences are a choice. Also, modern day work scheduling is strongly biased towards early start times that punish owls and favour larks. Let’s hope the growing trend towards flexible hours continues, to allow for a more flattened opportunities for all sleep-types.

SLEEPING TABLETS

In any analysis of sleep hygiene and sleep deprivation, we cannot overlook sleeping pills, as they are taken by millions of people around the world daily - but at what cost? Sleeping pills - or soporific drugs - are a class of psychoactive drug whose primary function is to induce sleep and for the treatment of insomnia, or for surgical anaesthesia. They do not provide natural sleep, says Walker, and can actually damage your health. Unwanted side effects, including next-day grogginess, can lead people to reach for more cups of coffee or tea, worsening their insomnia.

But even setting aside the potential risks and side effects, sleeping pills aren’t an effective long-term solution for insomnia. The real question is, why aren’t you sleeping? And sadly many older adults often take sleeping pills because pain, nerve problems or other health issues are keeping them up at night. I pray that i never think i have to rely on them.

So what can we do to help induce good sleep? Well, my own personal research as well as that of many scientists and medical or holistic practitioners across the world (in books, online and in person) have helped me create this list. Please let me know in the comments if you have any other suggestions

C x

THE F WORDS.COM TOP TIPS FOR ULTIMATE SLUMBER

1. MOVE YOUR BODY: Move during the day to give your body a reason to rest. We are bipedal by our very biology, so those that can, should definitely make an effort to at least walk if we’re not naturally doing so. The 10,000 steps per day recommendation is a good one that should be achievable to most healthy adults and most modern smartphones will give an approximation on movement, which is helpful accountability should you need it.

2. AVOID CAFFEINE & ENERGY DRINKS: These should be avoided from early afternoon. If you can, avoid them altogether. The longer we are awake, the more a chemical called adenosine builds up, making us feel sleepy, but we can artificially mute it by taking caffeine. It’s like sticking your fingers in your ears to block out sound. Caffeine is the most widely used and abused psychoactive stimulant in the world, as well as the most traded commodity on the planet. Most of us love coffee, but what can be problematic is the persistence of caffeine in our system. One cup of tea or coffee in the morning will last much of the day. *Check out this story of one caffeine-addict’s journey here…

3. AVOID ALCOHOL: Alcohol is a sedative which initially loosens us up, and then, given more time/intoxication, can drag us into a stupefied state. We can begin to feel sluggish, but despite what many think, alcohol does not induce us into natural sleep. Glucose spikes, dehydration (and the effects of it, including palpitations, cramps and night sweats) are among some obvious physiological effects. Matthew Walker points out that alcohol actually fragments sleep, littering the night with brief awakenings, so we are not refreshed and restored. Also, alcohol will often suppress REM or dream sleep. “The annoying advice of abstinence is the best, and most honest, I can offer,” he writes. Not just honest advice, but pretty sobering too. (If you’d like to read more on giving up alcohol, check out this blog I wrote about soberista life here ).

4. DIGEST THEN REST: Leave at least four hours from your last meal if you can before sleeping - a body in digestion mode can take away from vital repair & recovery work needed during sleep. That’s not to say our bodies cant do both simultaneously by the way - they most definitely can, but this way, your blood glucose levels would be nicely dipped before slumber sets in. *Side Note: a sleepy siesta isn’t a bad thing either, as most people feel wonderful after one, and I am a massive fan of a micronap or a weekend disco nap, but remember that a post-lunch afternoon nap can also be caused by a glucose rush, then crash!

But while we’re on the subject of food, it’s important to note that great nutrition will undoubtedly lead to good sleep, or enhance sleep quality, so a diet of whole, fresh foods rich in vitamins and minerals and low on processed ingredients and sugar is optimal.

5. HYDRATE! Go to bed hydrated, but not full of water. Try and get your 2L of water per day as regularly as you can. I use a 2L bottle with hourly markers to remind me to drink throughout the day. And just like sleep deprivation causes myriad health issues, dehydration and a lack of water causes a whole heap of other conditions, from the benign to the pretty serious - but that’s a subject for a whole other blog (check out my HYDRATION STATION blog for the l’eau down! PS while we’re on the subject of water, remember if you wake in the night needing the loo, get up and go rather than holding it in, as a full bladder prevents a restful sleep.

6. SCREEN BLACKOUT: The irony that I am typing this just before midnight is not lost on me (but then, I am a night owl), however the modern medical consensus is that screens - and the blue light which they emit - most definitely affect sleep by tricking our sensors into thinking it is still daylight, and therefore knocking our natural circadian rhythm off kilter. The advice? Get off all screens tat least two hours before bedtime and most definitely don’t keep a TV in your bedroom. Many say keep phones out too, although mine is my alarm and I find it difficult to leave it at the door.

7. BATHS & OBLUTIONS: At the right temperature, having a bath will help regulate heart rate and relax and even cool the body for sleep. (See point 10 below). It seems upside down to suggest that a hot bath cools us down, but the basic science is this: The warm water brings blood to the surface of the skin, (this blood is how we get flushed cheeks & pink skin); but when we get out, this blood at the surface emits all that heat with the result that our core body temperature cools down. Bingo!
Although they have similar temperature effects, showers tend to wake us up whereas a warm bath can relax muscles - including the mind and our thoughts. Adding essential oils such as lavender can help induce sleep (personally I love This Works Deep Sleep Bath Soak while others swear by Magnesium salts to relax the central nervous system or Epsom salts to detox and relax muscles.

8. MAGNESIUM SUPPLEMENTS I was absolutely flabbergasted the one time i tried a Magnesium Sulphate supplement after visiting a holistic health store and having it recommended to me for a deeper, more relaxed sleep. It definitely worked and did exactly that! On the downside I felt it affected my digestion, however having only tried it once, I cant say that for sure. Must give it another go sometime.

9. OILS - as well as dropping them into the bath, some essential oils on key pulse points or even on pillows can aide a more restful sleep. Eucalyptus oil can help snorers breathe easier (this definitely works on my other half’s pillow!) and therefore suffer less sleep apnoea, while lavender oil or even CBD oil can have relaxing effects when applied to the pulse points.

10. BEDROOM TEMPERATURE: Moving into the bedroom now, it’s been scientifically proven that to initiate and maintain good sleep, our core temperature needs to depress by 2-3 degrees Fahrenheit or one degree Celsius. Our nocturnal melatonin levels are controlled by the loss of daylight at dusk, as well as the drop in temperature as the sun sets and so it’s always easier to fall asleep in a room that is too cold than too hot and so a bedroom temperature of 18.3C is a reasonable goal. As a long-time ‘cold person’ and lover of electric blankets previously, i might have fiercely contested that before. Not so much now though (age, perhaps?)

11. BEDROOM LIGHT: Unless you want to be woken by pre-dawn light before the sunrise (not so great at 4am in northern Ireland in June), then invest in blackout blinds and/or wear a soft eye mask to keep natural or other light at bay. Again, this is all to do with circadian rhythm receptors, many of which are in the eyes - but also even in your skin - which is awakened by light.

12. BEDDING: Not everyone can afford 1000+ thread count linen sheets and bedding, but breathable fabrics in natural fibres such a cotton, silk and linen are the optimum. I have also invested in a weighted blanket (mine is from Serenity Blanket) and the swaddling effect has similar psychological stimulus to a hug. They are reputed to help kids with autism as well as older dementia patients and others with restless leg syndrome, among other issues.

13. MATTRESSES & PILLOWS: I’m lucky in that my mattress is one made for a 5 star luxury hotel, and I have to say I really miss it when I don’t sleep at home. Sleep experts say that body positioning is vital to a good night’s sleep as it determines so much - mostly breath movements and overall rest. My favourite pillow is a down one from IKEA (the KORNVALLMO) which i bought after attending a sleep academy for press a couple of years ago where i learnt the optimal pillow shape for my sleep position. I’m also delighted to say that as a former tummy sleeper, I have managed, since that academy, to train myself to sleep mostly on my back, which experts say is better.

14: ENJOY A BOOK OR A BEDTIME STORY: Reading is a most wonderful way to relax the mind by losing ourselves in a story while physically tiring the eyes, but since my eyesight has started its waning, late 40s journey into ever-so-slight fuzziness, (and since I’ve fallen asleep more than once with my glasses on) , I am enjoying audio books more and more. I will forever prefer a real book-in-hand to a Kindle (plus, that blue light!), but if I’m reading a particularly exciting story, it sometimes keeps me up and defeats the whole purpose!

Enter the audio book, my new favourite night time friend. There is something magical and regressive (in the most positive way) about listening to a bedtime story to get relaxed and ready for sleep. I mean, Matthew McConaughey’s voice on the Calm app is a treasure to be enjoyed. (Or Stephen Fry’s if you like a more properly posh, clipped English tone). In fact there are voices out there for everyone - and what a delight that is. The only downside is the headphones stay in if you fall asleep mid-story (which is kind of the point) and your ears can feel slightly bruised if you lie on them with the headphones still in. Been there, felt that annoying pain!

Plus for some, an audio book means keeping the phone close enough by the bed to stop the story or reset the timer and that contradicts the device advice above. Speakers aren’t the same, i don’t think, but maybe I just need the right one. And I’m not sure my other half’s bedtime preferences would be the same as mine, although he is one of those lucky people who seems to sleep within minutes of hitting the pillow.

15. MEDITATION: I am a massive fan of meditation these days, having picked it up a few years back, but really getting into a daily routine during lockdown 1 in 2020. My favourites include Deepak Chopra’s 21 day Abundance guided meditation (Day 16, which is all about gratitude, is my favourite) as well as Glenn Harrold’s sleep hypnosis, and finally there is a wonderful Tension Release meditation on Audible which is twelve minutes of bliss before bedtime.

16. MUSIC: Gentle music or even natural sounds can really help to relax the mind - and the body - before sleep. There are loads of potential playlists (and even white noise or pink noise, plus ASMR or natural wave or rain forest sounds) on Apple Music or Spotify, or you can make your own. Speaker types and proximity of your phone are things to work out first, so you don’t have your device too close, but an Amazon Alexa should do the job. You might like the opposite altogether and need to seek out noise reduction or noise cancellation headphones. Whatever floats your boat to Relaxation Road!

17. MASSAGE: Credit to one of my Instagram followers for reminding me of this gem sleep hack. There is absolutely nothing nicer than having a relaxing aromatherapy massage before sleep and it’s an indulgence I often splash out on on weekends away (how terribly rock n roll!).
And if you feel like mixing it up and bringing some sexy time into your massage that’s cool too (because intimacy is another great way to relax both body and mind before sleep).

18. NUDIE? OR HOODIE? Now while we’re on the subject of sexy time, let’s talk nude or not…?!
In my experience it seems there are two extremes to sleepwear and not much in between. Those I’ve spoken to seem to favour either full nudity every single night - in every single season - or else they’re like me and prefer PJs and layers where possible. Neither is better, according to the experts, as long as you are comfortable and not overheated (in which case your body temperature gauge should wake you up anyway).

19. BREATHE: Controlling the breath is one of the most ancient, instinctive and powerful tools we have as humans - and once you learn how to use it (through yoga or otherwise) and understand how it can help to manage pain, stress and even excitement, it is a joy to put it into action. Controlling your breath when you lie down in bed at night is one of the quickest and easiest ways to get yourself to sleep too. You can almost immediately settle the mind by simply breathing in for 6-7 seconds, then holding for 3-4 more, before releasing the breath over a further 6 seconds and repeating ten times. And that’s got to be better than popping pills on the daily, if we can make it work, right?

20. SLEEP TRACKERS: Inspired by Gwyneth Paltrow & the Goop editorial teams, I invested in an OURA RING last year and it’s been such a revelation to me. I knew I didn’t always get 8 hours’ kip, but seeing and understanding the regularity (or irregularities) of my sleep was quite revealing - and often the sleep analysis on a given night would explain away performance and mood the next day. Still does, I’m proud to say that I get plenty of deep sleep, the good stuff, but always seem to underperform in REM sleep - and I always thought I was a great dreamer, in fact I have always remembered dreams regularly and vividly.

Less so these days though I guess.
Like a fit bit, the Oura ring also measures heart rate, movement and much more, so it’s a great tool to measure your daily activity too and I imagine it’s one more Medi tech tool which might help doctors of the future examine lifestyle activities to set insurance or explain illnesses etc

Word of warning though: some disturbed sleepers actually find tracking their sleep stresses them out even more, so remember this might not be for you if you feel it’s going to be anxiety-ridden.

Please do let me know if you have any other hacks or suggestions by commenting below or pinging me a message on the usual channels.
Meanwhile, sleep tight! .

FOLIO | BOOK REVIEW - SPEAK YOUR TRUTH BY FEARNE COTTON

How often do we speak our truth? How often do we say yes when we really mean no?

Fearne Cotton’s voice is familiar to millions, though radio, TV and on her hugely successful Happy Place podcast. When her doctor told her she might need a throat operation, followed by a fortnight of not speaking, she found herself contemplating what silence would mean.

Her Sunday Times bestselling book Speak Your Truth explores how we silence ourselves, becoming pleasers and compromisers at the cost of our own happiness and wellbeing. She uses her own experience to explore how we can all end up pretending to be more dazzling but less honest versions of ourselves. For Fearne, the exhausting effort left her lonelier and sadder.

Speak Your Truth dives into all the ways we learn to stay quiet for the wrong reasons. It explores how to find your voice, assert yourself and speak out with confidence. Being your authentic self is important and valuable. Saying what’s on your mind, and living each day with your truth being set free is quite a way to live.

This book is definitely eye-opening. It feels like a therapy session, a big hug, and a one-to-one with a friend, all rolled into one. Fearne Cotton’s colloquial style of writing helps create that feeling which many readers love. However, some note that it was very one-sided, and they felt they were reading Fearne’s daily journal, rather than an advice manual or a self-help book.

Speak Your Truth allows us to hear Fearne’s story, with something of a running commentary on her perspective of the world and its current traumas, along with some helpful observations and insights.

While some sections of the book were easy to read and whizz through, other parts make you stop and think, and the worksheets and blank diagrams provided after each chapter were pleasing added touches. Many readers found them really helpful, as they made them analyse and reflect on their own experiences and how they may have led to certain outcomes.

The book aims to help people find their inner voice and get the most out of their lives by speaking up for themselves. Fearne herself is very relatable, which helps immensely.

The readers of She Said Book Club recommend Speak Your Truth as a very simple book before bedtime, to switch your brain off. It’s a lovely insight into how we can all inject a little more love and kindness into our own lives, and the lives of others.

However, although Fearne’s experiences are very relatable to many, some of our readers felt their high expectations of this book were slightly let down by its lack of depth. Most of the members agreed that Fearne is a great role model, and would recommend Speak Your Truth as a short, accessible read

FOLIO | CURTAIN UP! LIVE THEATRE IS BACK AT THE LYRIC!

After a long sixteen months, the team at the Lyric are getting ready to welcome audiences back from the end of July 2021 with two productions on the main stage.

DRACULA A Lyric Drama Studio Production
27 July - 1 August 2021 

This production of the classic masterpiece, Dracula, with actors from the Lyric Drama Studio will open the Lyric’s return to live theatre. Join solicitor Jonathan Harker as he visits Transylvania to help Count Dracula purchase a London house, where he makes horrifying discoveries in his client’s castle.

ROUGH GIRLS 4 - 25 September 2021

Set in Belfast 1917 – 1921 and based on true events, Rough Girls by Tara Lynne O’Neill, is the untold story of Belfast women who stepped onto a pitch in society-shocking shorts and footie boots, a ball at their feet and a point to prove. Rebels with a ball, who kept kicking their way through the outraged defence of a male-dominated game, they raised thousands of pounds for those returning from war. 

This ambitious, large-scale production features an impressive eleven strong female cast with live music creating the heartbeat of the city at the time. The new production is generously supported by Garfield Weston and Electric Ireland. Audiences also have the unique opportunity to sit amongst the action, with 24 onstage tickets available each night.

book now via www.lyrictheatre.co.uk

FOLIO | BOOK REVIEW: DAISY JONES & THE SIX BY TAYLOR JENKINS REID

This brilliantly told, ‘is it real or not?’ story is about a rock band called The Six and their rise to fame during the 70s.

Though the band had become a success in their own right, their manager decides to bring in Daisy Jones to work on a song with their lead singer Billy Dunne, and it's apparent that Daisy is what's missing from the band. And so Daisy Jones and the Six is born. 

The atmosphere and story composition create such an authentic tale that is hard to believe it isn’t real! Taylor Jenkins Reid is a master of fiction – her characters possess an uncanny ability to charm readers and settle into their hearts.  This novel is full of timeless quotes, glamorous scandals, and heart-breaking loss. 

Most reviews urge that if you have the chance to access the audio version of this book, you will not want to miss out on the experience as it is truly spectacular. I would say I wholeheartedly agree here and it was my best Audible purchase of 2020, in fact I don’t think I would’ve enjoyed the story experience nearly as much if I had only read the book. 

The interview-format writing style is not entirely original, but it is still unique, intriguing and captivating as it captures the 70’s rock and roll atmosphere without any obvious exaggeration, plus this interview style lets you clearly see how each person had a different perception of the same situation. 

Every character is multi-dimensional with layers of raw, flawed and complex personality traits and quirks. I also loved how the women in this book are so powerful and dynamic. In fact there are so many strong messages about women empowerment, taking no one’s s**t, supporting other women, and demanding credit where it’s due.

One of the huge themes in this book is addiction. The exploration of addiction is guaranteed to leave many readers feeling touched, as it’s a disease very close to many. Taylor Jenkins Reid successfully manages to capture the dark, devastating nature of it in an honest way. The story of both Billy and Daisy’s respective addictions bring light to the glamorisation of drugs of this time, while not glamorising it themselves. This book exposes the truth about substance abuse while simultaneously carrying an air of hope and recovery for those who may be in a similar situation.

It's one of those books that will seem to teleport you to a different time and place. The raw emotion is so potent that at times it feels like you are right there in the middle of the stories everyone is telling. 

Highly, highly recommend! (And please get the audio version if you can…)

FILM | CRUELLA REVIEW BY NIAMH FERGUSON (AGE 11)

Cruella is quite a unique 12-rated movie, from what I’ve watched before, with the main character being somewhat of an antagonist. 

The movie starts to properly begin after a traumatic event for Estella, and she wakes up, hat over her head, to a dog licking her face. Two boys accompany the dog, and all three are thieves. One of the two, Horace, tells her to go back to her mother. Estella stays silent, when the other one, Jasper realises that Estella is an orphan. They hear a whistle and the voice of an officer saying “Oi, thieves!” Assuming Estella’s one of them, they start running with Estella tagging along. She follows them to their hideout without them knowing. She falls and lands in their secret lair, not knowing her hat fell off and Horace and Jasper both notice her hair, which is somehow, half black and the other half white. Estella and the boys remain close for the duration of the story as the events unfold. 

What I love the most about the movie is the creative skill of the costume designers. For a long time I had really wanted to become a fashion designer, but I gave up on that dream. I believe that Cruella has sparked that feeling again. Jenny Beavan is incredibly skilled at costume design and I admire her greatly for it. My favourite costume was either Emma Stone’s costume from the Black and White Gala, being lit on fire to be truly revealed, or her costume from when she came out of the trash lorry. Those two were amazingly skilled and must’ve taken a long time to actually pull from concept to reality. 

The casting was also totally on point, and Emma Thompson, (best known for Sense and Sensibility, Nanny McPhee and her work in Harry Potter) as the Baroness was a great choice. I enjoyed seeing Emma Stone playing the young Cruella. 

The soundtrack was excellent, with the movie being set in the 70’s, and the music was well chosen from that era. I actually knew loads of the songs, with my mum and dad listening to them a lot when I was younger, and watching Stranger Things a few months ago. I love those kinds of songs actually, and I really love the rock genre! 

I also loved the chills that this movie gave me around the end of the film, with quite the plot twist. I didn’t find anything I truly dislike about the movie, but in my opinion, there was a bit of a fast pace a high intensity plot resolution close to the end. 

It is directed by Craig Gillespie (Best known for I, Tonya and also another Disney production Million Dollar Arm) and produced by Andrew Gunn (Freaky Friday and Sky High)

Overall, the movie is definitely worth watching if you’re a fan of the live action genre! In my opinion, it tops all the other Disney movies I’ve ever seen! As you can tell from what you’ve read, I definitely rate this 5 stars out of 5!

Niamh Ferguson aged 11 & 5/6!!

FOLIO | MOTHERLAND ON BBC IPLAYER

It’s funny and fabulous, and you won’t want it to end. Motherland is a superbly sharp comedy from the pens of Sharon Horgan (Catastrophe) and Graham Linehan (Father Ted), as well as Helen Linehan and Holly Walsh.

This British sitcom about the ups and downs of parenthood among a bunch of competitive mums in middle-class London ran for three glorious series of half hour episodes and is still available to watch.

Motherhood stars Anna Maxwell Martin who was nominated for a Bafta for the part of Julia, a self-absorbed slummy mummy who gets the shock of her life when her own mother decides to stop providing a free childminding service for her grandchildren. Julia is now forced to pay attention to her children’s schooling, and the concept of middle- class motherhood.

A self-centred, egotistical worrier, Julia wants to do as little parenting as possible and lean on her new friends at the school gate. Anna Maxwell Martin feels the comedy was important in these uncertain times when the world is going through a pandemic. She reckons we are all struggling, and we need something to make us laugh, even just for a few hours.

Julia struggles with juggling work and home life, an absent husband, nanny problems, a nit outbreak and a crush on her builder, among other trials. The actress relishes being an angry, over-the-top person. She was a hit as the grim-faced passive-aggressive DCS Patricia Carmichael in the immensely popular police drama, Line of Duty, which was filmed in Northern Ireland.

Another of the major characters in Motherland is Amanda (Lucy Punch), a vain yet insecure yummy mummy and social mountaineer who wants everyone to envy her. She is the superficially polite but acerbic leader of the Alpha Mums who are the mean girls at the cafe near the school.

Down-to-earth Liz (Diane Morgan) lives in a council flat and is a chaotic and blunt-talking single parent, who is unpopular with Amanda’s clique, and becomes buddies with Julia, helping her navigate the stormy waters of actually taking care of your own kids.

The third member of their unlikely trio is Kevin, (Paul Ready) an earnest stay-at-home dad who unsuccessfully tries to ingratiate himself with Amanda’s circle but finds true friendship and lots of laughs with Julia and Liz.

Motherland is excellently crafted and funny as well as poignant, as the characters deal with the ups and downs of life. Motherland is still available on the BBC iPlayer, and it’s addictive!

FACE | YON-KA NUDE PERFECT IS THE PERFECT NUDE

I’ve been using Yon-Ka’s Nude Perfect since last year and I can honestly say it is my in-person and on-zoom secret weapon to fantastic-looking skin. I mean, who needs an on-screen filter when you have one in a bottle?!

Yon-Ka’s Nude Perfect is a champion of illusion which creates a ‘blur’ effect that conceals any skin imperfections, minimises pores, evens out skin texture, and smooths fine lines using a simple optical effect. And the bonus? It’s made with 96% natural ingredients!. Now it really is possible to enjoy a perfectly even, natural complexion that is instantly Instagrammable.

The almost entirely plant formula is guaranteed not to contain silicones, a well known polymer found in many soft-focus products. It also features an additional two COSMOS-certified organic ingredients: ashwagandha to protect the epidermis from the harmful effects of light emitted by screens (blue light), and prickly pear cactus, for comfort.  

THE SCIENCE BIT

Thanks to a deep knowledge of the skin, how it works, and what it needs, Yon-Ka uses the latest advances in scientific research and plant biology to create in NUDE PERFECT Fluide both:

1: Instant Action

A STUNNING SURFACE EFFECT: The instant soft-focus effect visibly improves skin quality, smoothing wrinkles and fine lines while revealing a naturally brighter and more even complexion from the moment of application.

2. Long Term Action

Deeply Perfecting Treatment: Its long-lasting multi-perfecting action minimizes imperfections and irregularities, refines the skin’s surface, and tightens pores.    

 The end result is a naturally improved complexion and smoother skin that grows more beautiful with each passing day, even without makeup.

Ultra-light and comfortable, NUDE PERFECT Fluide blends into the skin to the point that you forget you’re wearing it. No greasy film or caked-on feel, but instead mattifying, purifying, antioxidant effects and total anti-pollution action to protect against fine particulate matter and blue light.

Integrated into your morning and evening beauty routine, this fluid, with its matte, velvety finish, enhanced with Yon-Ka Quintessence and a delicate all-natural scent combining ylang-ylang and magnolia, is applied after cleansing the skin and spraying on Yon-Ka Lotion.

YON-KA TIP: Apply a Yon-Ka serum for your skin type before the NUDE PERFECT fluide for optimum comfort for your skin. And to perfect your regime, add a Yon-Ka soft exfoliant and mask twice per week. 

Yon-Ka products are made in France, are not tested on animals, and comply with strict formulation guidelines. Yon-ka Paris skincare is available from professional salons nationwide. For local stockist information visit www.renaissance-skincare.com/Yon-Ka/

RRP: €65 / £57

FASHION | PERSONAL SHOPPER – STYLIST – WARDROBE CONSULTANT: IS IT WORTH IT? YES! BECAUSE YOU’RE WORTH IT.

So many people think a style consultant is a lavish indulgence, but in truth it’s a basic weapon in the armoury of self-confidence that should never be underestimated. In today’s blog, accountant Claire Stewart shares her experience with Samara Prentice of Evolve., a personal shopper that we love here at The F Words. (Check out our editor Cathy’s LIVE with Samara over on Instagram here).

But meanwhile, read Claire’s story, we just know lots of our readers will share familiar feelings…

CLAIRE: Back in the spring of 2018, my husband and I had booked to go away for the weekend to Paris for a city break. We had got engaged there 8 years before, so it has always been a city close to our hearts.

I’d had two little girls since we got married and I was feeling a little ‘lost’ if I am honest. I’d become so absorbed in their little lives, that time for me was never a priority. I’d also put on a few pounds which made me feel frumpy. I had heard Samara from Evolve Personal Styling speak at a business event earlier that year and every she said really resonated with me. She said “stop waiting to lose weight to look good – be confident, comfortable and beautiful just the way you are”. It was right at that point that I decided to engage Samara’s services. That was the start of my journey.

I booked in for an image consultancy session. I loved the way Samara explained the colours that complimented me and made me feel my best. The body shape analysis taught me so much – Samara armed me with lots of information about the best cut of clothing to wear to compliment my shape. It was such an enjoyable experience.

In fact, I enjoyed it so much that I booked a personal shopping experience with Samara and of course, the trip to Paris was what I gave her as my brief. I wanted to feel amazing again – I wanted to feel attractive and confident especially for our weekend away. Comfort and style was at the top of my list because I knew lots of walking would be involved. I can honestly say that I loved every single item that Samara so carefully put together for me. I felt so well put together and what was amazing was how easy it was to pack for that trip. I simply put it all into my case in a few minutes. Every single item worked so well together.

The impact that Samara’s services had on me personally was astounding! I felt like me again – only better! I know this would be a service I would continue to invest in time and time again.

As a Chartered Accountant, running my own business, my professional work life is extremely busy. One day I could have meetings in our offices, the next I could be speaking at live events or hosting a webinar. Samara taught me that visibility and first impressions are so important. She always says that we have just 7 seconds to make a great first impression and so we have to make it count. I can honestly say that with Samara’s help, my confidence has soared as she helps me to always look my best, yet feel comfortable in what I am wearing.

I truly look forward to our regular personal shopping days together and Samara has become my go-to style expert! She is my worst kept secret – I shout about her services to everyone I know.

Everyone needs Samara in their lives!!

F WORDS TEAM: So that’s it then, Claire’s conclusion is that it is worth the investment. Do you agree? Let us know in the comments or via the usual DMs or on social…

For further information, prices or to book Samara, visit www.evolvebysamara.com or email: hello@evolvebysamara.com Telephone: +44 (0) 7739158414

FARAWAY PLACES | OD TALAMANCA - A PERFECT IBIZAN GETAWAY

Talamanca, Ibiza, Spain
 

Telling people that you’re off to Ibiza for the weekend seems to conjure up lots of presumptions and pre-conceived ideas as to what you might be up to, in my experience. But although the Isla Blanca may be the land of the all-night nightclub with a hedonistic history, I personally prefer the hippie history of the island and the chilled vibe which exists in many parts (thankfully) as yet undiscovered by the disco divas.

On this trip, shared with four forty-somethings, we checked into the super smart OD Talamanca Hotel, which is located six miles/10km from the airport on a quiet bay close to Ibiza Town. It is an elegant refuge from the non-stop party atmosphere elsewhere and the impressive first impressions included a tight attention to detail in everything - from the design (interior and exterior) to the wonderfully accommodating and friendly staff as well as a modern menu and creative cocktails.

Designed by Rahola Vidal architects and the interior designer Mayte Matutes, I totally loved the mix of mid-century and modern.  Dry stone walls and sauna-like wood feature heavily outdoors around the pool area, with white walls and large windows throughout the bedroom spaces in the main buildings. Fans of designer chairs will be in heaven with repro Eames, Jacobson and Wegner styles, to name just a few. For me, the walk-in wardrobes of the suites were an incentive to actually unpack – which I don’t always get round to on weekend trips – and the wide, comfortable beds made for easy, relaxing slumbers, way beyond what I’d get on a busy weeknight at home (which is a terribly un-Ibiza thing to say I imagine).

Location, Location: In terms of location, the hotel is at the eastern end of Talamanca Bay, which is about a 5-10min taxi ride or a 30-minute walk east of Ibiza Town. You can walk down to the sea in a couple of minutes. It’s not the prettiest beach in the world, but it is nice for a swim with shallow waters underfoot and soft sand. We loved the Bodega tapas bar down by the beach – I had been there before back in 2014 and it hadn’t changed, with its hipster vibe plus really tasty tapas at very reasonable prices; perfect for a late night flight arrival.  The the ‘secret find’ of the amazing local Fish Shack restaurant is only about 10 minutes up the beach path also. If you’re partying at Pacha or Ushuaia it takes about 20mins/25 euro to get there by taxi. Likewise, it cost us £25 euro to get to our fave beach club El Chiringuito by private car.

Rooms: All bedrooms and suites, across both main buildings, have at least a partial sea view of Talamanca bay and the Dalt Vila (old part) of Ibiza Town beyond.  I loved our room’s pool view and balcony as well as the walk in wardrobe and open bathroom with its dual basins and a rain shower, plus some zingy citrus fragranced products.

Extra, Extra!: Book a loft room and a Smart Cabrio car is included as a nice bonus. [My partner and I hired one of these babies a few years back in Formentera (Ibiza’s little sister island) and we adored whizzing around the beautiful white sandy beaches of the playboy’s playground.] The first fill of the minibar is free, which is an extra welcoming touch [THAT I DIDN’T KNOW ABOUT UNTIL I RESEARCHED THIS BLOG BACK HOME!]…

Super Staff: The staff from the door to floor reminded me of those trained by the Starwood Group. They were all super polished like the beauties and babes of the Hudson in NYC or the W Barcelona, but with extra (genuine) Mediterranean charm and an eagerness to please. Even the gorgeously Nordic looking blonde female DJ spinning tunes in the lobby on Sunday afternoon was smiley and welcoming in a warm and friendly way.

A Tavola: The kitchen is open all day which helps in Ibiza when you might well be keeping odd hours. Mediterranean-Asian fusion dishes include tuna tataki and wagyu burgers. Room service includes tempting options such as a toasted aubergine sandwich with burrata and rocket. Breakfast – my favourite meal of the day - is available from 8am until midday with an excellent buffet and a menu with lots of healthy options including eggs pretty much any way you like, plus smoothies and bowls with every on-trend ingredient imaginable.  

La Cuenta Por Favor: Our double rooms cost £1200 for 2 people for 3 nights, although we also had an upgrade to a suite as one of the party had stayed before…

Who stays there? Well, when we stayed there were groups of cool baristas from Italy, sponsored by Red Bull. We also met some Norwegian bankers and a DJ/talent agent plus one or two musicians & DJs playing sets at HI! & Ushuaia that weekend.   It doesn’t seem overly family-orientated, but there were a few cool Euro families with beautiful kids lounging by the pool and eating quietly at breakfast. No screaming tantrums on my watch anyway.

My only disappointment? No gym or spa, but I am told these are en route. And that’s good, because I’ll be back.

FOLIO | BOOK REVIEW IF I NEVER MET YOU BY MHAIRI MCFARLANE

Fancy a bit of light relief from all the doom and gloom around us? Here is a fun, easy read with lots of humour and plot twists by the Sunday Times bestselling author, Mhairi McFarlane.

If I Never Met You is about Laurie whose partner, Dan dumps her after 18 years, just as she is hoping they will start a family. She is devastated by this turn of events, and to heap on more humiliation, they still have to work together in the same law firm. So when Laurie gets stuck in the lift with her good-looking colleague, Jamie, who is the office heartthrob, they hatch a plan to stage the perfect romance.

He’s looking for a promotion, but his bosses have indicated that he needs to settle down. Laurie wants revenge to make Dan jealous.

“Laurie had made them a great home and it still wasn’t enough. Or, she wasn’t. She felt so foolish: the whole time he’d been growing colder, quietly horrified, hemmed in and alienated by it. It was such a shallow thing, but Laurie felt so damn uncool for being satisfied by a life that Dan wasn’t.”

It’s a fauxmance rather than a romance, but things get complicated in this hilarious, touching and well-written tale which will have you turning the pages into the wee small hours.

“I think long-term relationships are the most potent demonstration of Sunk Cost Fallacy you’ll ever see,” Jamie said. “The definition of Sunk Cost Fallacy is a refusal to change something that makes you unhappy. You won’t, because look at the time and money and effort you’ll have wasted if you do. Which of course only means more waste.”

Had this been what Dan decided?’

If I Never Met You is Mhairi McFarlane’s sixth novel and she says she’d wanted to write the Fake Romance trope for ages: “The social media age is such a rich time to write the wholly performative love affair because there’s so much highlights-reel-showing-off going on already. To counterpoint the high concept romance, I wanted the pain that spurred the protagonist into doing it to feel very real: thus the awful separation and ‘emotional ghosting’ Laurie gets right on the cusp of starting a family and in sight of middle age.

And of course at the heart of it all is that romantic comedy mainstay: two people who imagine they’re chalk and cheese.”

Enjoy this classy rom com from a clever, witty writer.

By Letitia Fitzpatrick

FACE | MARIE REYNOLDS LONDON IMMUNE SYSTEM SUPPLMENTS

TREATING OUR IMMUNE SYSTEMS IS IMPORTANT NOW MORE THAN EVER

Marie Reynolds is one of the UK’s most sought-after skin and wellness experts. Marie’s expert understanding of holistic health is available to all through her exceptional range of skin care, internal supplement products and her unique system for skin and internal wellbeing. Her unparalleled understanding of the skin’s composition has led her to build one of the world’s only genuinely incorporated skincare regimes, covering supplements, topical products, and even specially designed tools to create her modern vision of healthy skin. Marie Reynolds’ holistic view of skin incorporates several pillars which she believes are essential to creating magnificent skin. Not only that but Marie Reynolds London’s range of impressive supplements target many different areas of concern ranging from gut health, immunity, fatigue, and perimenopausal symptoms.

Now more than ever people across the globe want to build a strong immune system to ward off viral infections, to help with that the team at Marie Reynolds London have compiled the best in immunity to assist you in doing just that!

DEFEND - €35.00/£31.45

We are bombarded with external and internal pathogens that constantly place strain on the immune system. In today’s current climate the need to boost immunity and fight infection is ever more in need. Marie Reynolds London Defend is a tailored combination of both immunity ingredients and highly potent herbal anti-virals and anti-bacterials based on protocols Traditional Chinese Medicine. It contains high dose vitamin C (512mg) from multiple sources, i.e. herbs, berries, plants, and ascorbic acid PLUS 19 additional ingredients from herbs, berries, fruits, leaves, roots, mushroom, bulbs, vitamins, and minerals, as well as probiotics to boost gut immunity. This supplement is an exciting immune boosting and anti-viral formula to help give your body the support it needs against attack.

OCEAN EFA - €36.00/ £32.50

This 500mg supplement contains omega 3 fatty acids (DHA and EPA) and good fats that are required for a healthy body and mind. Ocean EFA also contains the powerful antioxidant, astaxanthin. Antioxidants protect our cells from damage by harmful free radicals - unstable substances that are thought to contribute to certain chronic diseases. Unlike many other antioxidants, astaxanthin crosses the blood-brain barrier, where it can protect the eye, brain and central nervous system from free radical damage. Unlike fish oil, krill oil does not cause a fishy aftertaste, a common side effect of fish oil. Krill oil is also more easily absorbed by the body and contains higher amounts of astaxanthin than fish oil.

Benefits:

Circulation, Skin health, Liver function, Blood sugar health, Brain function, Blood lipid health, Vision, Premenstrual syndrome, Low mood, Immune function, Healthy joints, Inflammation, Memory, and concentration, Fighting the signs of ageing, Protection for cell membranes, Nervous system function.

VEGAN C - €32.00/ £28.95

The human body struggles to recognise synthetic substances, and this includes vitamins. Food form supplements offer a convenient and effective means of topping up on vitamin and mineral intake, because they present nutrients in a form that is as close as possible to the foods where those micro-nutrients naturally occur. As well as providing vitamin C, it is packed with a multitude of other natural vitamins, minerals, antioxidants, bioflavonoids, pectin’s, essential oils, lycopene, carotenoids, plant sterols, catechins, polyphenolics and other Phyto-nutrients. This vitamin C combination is made up of natural food ingredients, as recognised and required by the body for maximum digestion, absorption, and utilisation. This natural combination is also one of the few vitamin C supplements that: is not rapidly excreted from the body; is easily absorbed (a lower intake is required); is not acidic - many people are unable to tolerate citrus-based supplements, which can aggravate certain medical conditions.

Benefits:

Immunity Collagen formation, Blood vessels, Bones and cartilage, Gums, skin and teeth, Energy levels, Nervous system, Oxidative, stress, Iron absorption.

YVE - €32.00/ £28.95

This gentle and completely natural helper is a favourite amongst women, not least because it does not contain hormones, such as those found in Hormone Replacement Therapy (HRT) drugs. Vitamin B6 contributes to the regulation of hormonal activity, normal energy-yielding metabolism, normal functioning of the nervous system, normal homocysteine metabolism, normal protein and glycogen metabolism, normal psychological function, normal red blood cell formation, normal function of the immune system and the reduction of tiredness and fatigue. Zinc contributes to normal fertility and reproduction, as well as the maintenance of normal bones, hair, nails, skin, vision, immune system, and normal cognitive function.

3-SET – €35.00 / £31.45

3-Set Is a dynamic apoptogenic Botanical Complex with EFSA approved health claims, a synergistic combination of herbs, roots, and vitamins, formulated to combat stress physically, chemically, or biologically while also supporting the immune system, energy levels, mental performance, and a general sense of calm, focus and vitality. These clever herbs help the body adapt to what it needs and regulate the system up or down, as required in the moment. The nature of adaptogenic herbs is to help a person “adapt” to their environment, as well as to normalise, regulate the body’s functioning and support the adrenals. It combines important nutrients and nutraceuticals that support hormonal and adrenal health.

Marie Reynolds London is available to purchase from SkinandBeauty.ie and MarieReynoldsLondon.ie

FOLIO | BOOK REVIEW: Leonard and Hungry Paul by Rónán Hession

The writer of this beautiful, uplifting and touching first novel has been a senior civil servant for many years, and has captured the imagination of readers in Ireland where the novel is set, as well as abroad.

Leonard and Hungry Paul by Rónán Hession tells of two friends in their thirties, who seem a bit odd and nerdy, but are good-natured and happy with themselves and their world. Their greatest passion is board games, and they enjoy reading science journals, encyclopaedias and birdwatching.

Hungry Paul lives with his mother and father, and the family are content together. Leonard also lives at home, with his widowed mother. Mindfulness is all the rage these days, and we are invited into the two friends’ world where they live in the present, take care of their parents, are kind, and delight in the small joys of life. They remind us that life is precious, even when people are uncelebrated.

The public response to this book, published in March 2019, has been phenomenal; it became a word-of-mouth bestseller in Ireland and Britain and was the subject of a publishers’ bidding war in America. It was also chosen by Dublin, Unesco City of Literature, as 2019’s One Dublin One Book where everyone in the city reads a designated book during April.

The book is a positive story, celebrating small acts of kindness which can mean so much, and seems particularly apt in these troubled times where we have come to appreciate friends and family more.

A busy father, Hession wrote Leonard and Hungry Paul in 2017 in the late evenings when his children were in bed. That’s still when he writes, when he has the house to himself. It was his first experience of writing prose and there aren’t any writers in his family. Being chosen for One Dublin One Book has made him realise how rooted he is in the city.

Leonard and Hungry Paul is a celebration of people who live quiet lives, people who “don’t push themselves to the front” and are often either simplified or, worse, rendered grotesque in literature. This is why there are very few physical descriptions, no surnames, no place names. The author didn’t want shortcuts, and believes that if you want to take quiet people and put them in the foreground, you need to prune away the things that normally obscure them.

“Leonard and Hungry Paul in particular, is heavily influenced by coming out of a decade of reading children’s books for my kids,” he says. “What children’s books do a bit better than other fiction is they try to go beyond just saying ‘the world is a bad place’… They try and say, ‘Is there a way to be in the world, given the world is the way it is? How do I engage with the world without it overwhelming me?’… That’s something I think of in my own life and it comes out in the book.”

It’s an unexpected treasure of a book which I thoroughly recommend.

By Letitia Fitzpatrick

FURNISH | READY, SET, GROW! PLANT YOUR GARDEN WITH COLOUR THIS SPRING

The warmth of the Summer sunshine makes it the ideal time to enjoy your garden. Officially starting on Monday 21 June, the long-awaited season of longer, lighter days is when many gardens look their best, filled with colour and fragrance.
 
Whether you plant young seedlings in Spring and await seeing your efforts burst into bloom, or you’re looking for fast floral additions, the experts at Dobbies have shared their top tips to get gardens looking their best.

Dobbies Horticultural Director, Marcus Eyles, said: “Summer is a busy time in the garden, with plenty to do but equally lots to enjoy as nature puts on its best sensory display of the year. As temperatures rise, it’s a time of exuberant growth, with potential dry spells meaning a little extra TLC needed to give your garden a healthy boost.
 
“Just as plants and lawns need some protection from the sunshine, don’t forget to regularly top up the sunscreen when working outside, stay hydrated and avoid spending too much time gardening when the sun is at its strongest. I tend to do watering, pruning, mowing and any extra planting first thing in the morning or in the late afternoon to early evening - the same applies if you’re working in the greenhouse. I find the cooler temperatures make it a much more enjoyable time of day to be pottering outside!"

Early Summer Gardening Action Plan…
 
Planting out

Once bedding plants raised from seed or young plants have been hardened off in a cold frame over a period of 7 to 10 days, they can now be planted out. More tropical feature plants such as Canna and ornamental bananas can also be planted.
 
You should remain vigilant of any late frosts or cold snaps and protect plants accordingly. In colder areas of the country, it may be wise to wait until early to mid-June.
 
Smart watering
Watering is key during peak summer months when your garden is less likely to get what it needs naturally from rainwater. Early morning is the optimal time to water plants, avoiding the hottest part of the day when this will quickly evaporate and allowing a chance for plant roots to take in what they need.
 
Late afternoon or early evening is ok for watering, so that the plants have time to drink up the water before the heat of the following day, but avoid watering too late at night as this can lead to fungus growth.
 
Make sure water is directed at the base of plants, rather than over the top, to ensure the water gets to where it is needed.
Water newly planted shrubs and perennials in dry periods, mulching well to help retain moisture. Adding liquid fertiliser, as per the manufacturer’s instructions, every fortnight to feed plants grown in containers and hanging baskets will help for healthy growth.
 
Light work of weeding
Warmer temperatures will herald the appearance of weeds in flower beds and borders. The quickest and easiest way to control them is to hoe them off before they get chance to get established, applying a thick layer of mulch over the soil surface to help keep any further weeds at bay. Mulching with organic matter, such as garden compost, also locks in moisture and, over time, helps to improve your soil, whilst giving plants a well-needed boost.
 

Practical pruning
Regularly dead-heading flower borders will extend the flowering season well into autumn, particularly for Dahlias, Roses and cottage garden Perennials.
 
Any early flowering herbaceous plants that have already died back can be cut back and tidied, whilst some will grow back with a second flush of foliage and flower for a late season display, such as Geraniums and Delphiniums. Spring flowering annuals, such as Forget-me-nots, will have faded now and should be lifted to make way for later summer plantings. Fill gaps with fast growing high summer bedding plants such as Dahlia, Cosmos and Nicotiana.

Prune Wisteria cutting whippy side shoots back to around five leaves to 20cm in length. Prune spring flowering shrubs, such as Deutzia and Weigela soon after flowering has faded to prevent them becoming overgrown. Remove spent branches with secateurs or loppers to allow new growth to develop as this will carry next Spring’s display.
 
Cottage garden plant support
In cottage gardens, make sure plant supports are in place and they’ll soon be disguised by fresh new growth. Sweet Peas should be growing strongly now. Use garden twine to tie-in growths to their supports. Once established, they will climb happily by themselves.
 
Take action to protect susceptible lush foliage of prized herbaceous plants, such as Delphinium and Hosta, from slug damage.
 
Early season herbaceous plants, such as Hardy Geranium and Oriental Poppies can be cut back after flowering to encourage re-growth of tidy, fresh new foliage. Geraniums will often put on a second, late season flower display. Mulch and feed for an extra boost. Clematis montana can be cut back after flowering to control growth if required. Also, tie in new growth on summer flowering Clematis and Honeysuckle.
 
Dead-head Roses to encourage repeat flowering. Feed them with Rose fertiliser and add a layer of mulch for an extra boost to support strong growth and a floriferous display. Roses are at their peak in June, making it the perfect time to choose new varieties to add to your summer display. We have a vast range of our new own brand roses now in store.
 

Show lawns some love
Lawns are put under extra pressure during high summer months, but established lawns that dry out and have brown patches will recover with some TLC and when rain returns - so don’t panic if they do.
 
Regular mowing is best for a healthy lawn, reducing the cutting height to help prevent drying out and when the grass is growing more strongly. Keeping the blades slightly higher will also help the grass resist the extra summer wear from garden games and stay at home picnics. For a lovely, lush green lawn, apply a high nitrogen summer feed.
 
Why not leave some areas of grass to grow to allow wildflowers to flourish, supporting wildlife and pollinating insects.
 
Wildlife wellbeing
According to a recent survey by UK charity RSPB, more than half of Brits said that spending more time at home over the last year has made them more aware of nature around them. The warmer months are a brilliant time for some garden wildlife spotting and to do your bit to protect the nature that lives on your doorstep.
 
Provide a wildlife haven with the addition of bird feeders, bird baths topped up regularly with fresh clean water and shady shelter. Encourage bees and butterflies with plenty of plants that will attract pollinators, such as Aster, Cosmos, Verbena and herbs like Sage, Mint, Rosemary and Thyme will also attract Bees.

Quick fix colour – Summer bedding plants

You can’t beat summer bedding plants for a colour burst and fast results. There are so many varieties to choose from, you can have beautiful flowers from late spring through till autumn. Whether you’ve got a large garden to co-ordinate, or just need a few pots to add colour to your balcony or windowsill, there are endless ways to use bedding plants, making them one of the most popular additions to any summer garden.

• Plant up some pots: Spruce up your patio or balcony with a few planted containers. Choose your plants and pots at the same time for a coordinated feel. Create a statement with several identical pots. Or go for an eclectic mix showcasing different varieties and colours. Terracotta pots or wooden containers will give you a traditional look, while eco-friendly plastics and bright colours will bring a contemporary feel.

• Try a hanging basket: Mix and match bedding plants in a hanging basket to create a high impact feature to liven up a doorway, wall or fence. For best results, pack in as many bedding plants as you can. Position upright varieties like petunias or begonias in the centre, with trailing plants like lobelia or bacopa around the edges to create fullness and a waterfall effect. Remember to water the basket every day and you’ll get months of lovely flowers.

• Brighten a windowsill: No garden? No problem. Bedding plants can help you make the most of whatever outdoor space you have. Choose a size and shape of container to suit and you can transform your windowsill or doorstep with beautiful blooms. Geraniums are always a good choice if your windowsills are exposed.

Know Your Bedding Plants
 

Impatiens: Busy Lizzies thrive in shade, so they’re a top choice if you want to brighten a shady spot. In pretty shades of pinks, reds, oranges, purples and white, this variety is ideal for bringing together lots of different colour schemes.
 
Begonias: Begonias are happy to grow in most conditions, making them perfect for all kinds of spaces. This pretty variety has small red, pink, and white flowers, contrasting with shiny, rounded, succulent leaves in bronze or green.
 
Trailing Petunia: You can’t beat Trailing Petunias for a spectacular hanging basket. Just a few plants create an enormous display, making them real value for money. This striking variety has blooms in vivid shades of pink, purple, blue, white and red.

To find out more about gardening advice, visit: www.dobbies.com/ideas-advice
 

FOLIO | BOOK REVIEW - WHERE THE CRAWDADS SING by Letitia Fitzpatrick

Where The Crawdads Sing is a bestselling debut novel by Delia Owens set in North Carolina in the Fifties and Sixties. It has sold more than 4.5 million copies and topped Amazon’s list of Most Sold Books in fiction in 2019. It’s also a favourite of book clubs everywhere.

It combines a murder mystery, a coming-of-age story and a celebration of the natural world. For years, rumours of the ‘Marsh Girl’ have swirled around Barkley Cove, a quiet town on the North Carolina coast. In 1969, when a handsome young local man, Chase Andrews, who’s a bit of a celebrity, is found dead, suspicion immediately falls on the Marsh Girl, Kya Clark.

Shy and rejected by the townsfolk, she’s a complex individual who has had to survive alone in the marsh she calls home, making friends among the wildlife, and learning an astonishing amount about nature. She’s extremely clever, becoming self-sufficient since she was a young child. As she grows up, navigating her lonely life, she yearns for love, and two young men from the town become fascinated by her.

“Learning to read was the most fun she’d ever had. But she couldn’t figure why Tate had offered to teach po’ white trash like her, why he’d come in the first place, bringing exquisite feathers. But she didn’t ask, afraid it might get him thinking on it, send him away.

“Now at last Kya could label all her precious specimens. She took each feather, insect, shell, or flower, looked up how to spell the name in Ma’s books, and wrote it carefully on her brown-paper-bag painting.

“‘What comes after twenty-nine?’ she asked Tate one day. He looked at her. She knew more about tides and snow geese, eagles and stars than most ever would, yet she couldn’t count to thirty. He didn’t want to shame her, so didn’t show surprise. She was awfully good at reading eyes."

However, Kya’s new life brings danger, and the gripping plot twists and turns. Kya is a compelling and sensitive character, and the author’s descriptive prose draws you into her life in the wild, evoking the beauty of the marshland and its inhabitants.

Where The Crawdads Sing draws on themes of survival, of racial and social division, and ecology. The heroine is portrayed sympathetically, and her story examines how isolation affects our behaviour and how abandonment and rejection cast long shadows on our lives.

It’s a real page-turner, right to the end.

FITNESS | SEA SWIMMING: MORE KARMA, LESS PHARMA

The Benefits of Sea Swimming For Your Health

In the past year in particular, sea swimming has grown massively in popularity across Ireland and the UK. Previously, our relatively colder water temperatures put most people off, and they stuck to dipping in the Med, the Adriatic or the Agean seas on their two week package holidays in the sun; however the ‘perfect storm’ combination of 2020 Covid lockdowns with gyms and pools being closed, as well as the availability of better swimming and post-swimming equipment (all hail the Dry Robe and similar attire!) and quite literally having little else to do but exercise in nature and nurture our mental health, have meant that the sport once thought to be favoured by old ladies in funny hats is now mainstream. Like, proper mainstream.

The secret sauce might actually lie with those aforementioned old ladies… You see, the health benefits of sea water (both physically and mentally) are endless, and rumours of age-defying, life-lengthening properties are slowly but surely being proven, some more scientifically than others… but the proof is in the pudding, they say – and it’s a tasty dessert once you try it.

Immersing yourself into cold water can be a daunting and unbearable thought at first; and that first step (especially if you don’t have sock boots to numb the freeze on the squillions of nerve endings in your feet)  however, the rewarding and stimulating feeling that stays with your whole body and mind afterwards can offer you a huge sense of clarity, and leave you highly energised, as well as offering a whole heap of health benefits.

Let’s take a look at some of the excellent health reasons to get your kit off and get your swim on!

1.     SEA SWIMMING IS GREAT FOR YOUR SKIN

The minerals within sea water are very beneficial to those with skin conditions - particularly eczema, rosacea and psoriasis. The magnesium in sea water can lower cortisol levels in the body, calming the nervous system and reducing the likelihood of stress-induced breakouts.

Magnesium, calcium and potassium are all skin-friendly minerals that can be found in sea water which are anti-inflammatory, helping to heal and protect the skin barrier. Additionally, salt is antibacterial and antimicrobial which can be beneficial for those with acne.

2.     SEA SWIMMING BOOSTS YOUR IMMUNE SYSTEM

Many studies have shown that cold water aids to boost your white blood cell count due to the body being forced to adapt and react to the changing conditions.

You may often hear that sea swimmers tend to get sick less often; this is because their immune system is strengthened and built up from regular cold dips. The trace elements and micro-organisms act as natural antibiotics which are absorbed into the skin, enhancing the body’s health and well-being. Regular dips in cold water can also help regulate the antioxidant processes in your body, helping reduce the risk of cancer and heart disease.

3.     SEA SWIMMING CAN HELP WITH WEIGHT MANAGEMENT

Taking time to swim in the sea can increase blood circulation, boost the respiratory system and sinuses, and most importantly give a good jolt of adrenaline, especially in the freezing cold Irish Sea or The Atlantic Ocean! All this helps with overall fitness, which in turn allows for better metabolism and weight management.

Swimming in cold water forces your body to work twice as hard to warm up and maintain its working temperature, this in turn will burn way more calories than at an indoor swimming pool (but swimming pool swimming is still good though!).

There are two types of fat in the body – white and brown fat. Brown fat specifically generates energy by burning calories. Research has shown that exposure to cold water in general stimulates the generation of brown fat energy and in turn increases your metabolic rate and circulation.

4.     SEA SWIMMING BOOSTS YOUR MENTAL HEALTH

Probably the most important benefit of sea swimming is to do with its direct effects on overall mental health – and given the year we’ve all had, it’s no wonder droves of people are taking to the sea for solace.

Hydrotherapy of all sorts has been known for millennia to decrease levels of anxiety and depression with the all-natural high of producing endorphins (the ‘feel good’ molecules) which come from exercise and relaxing in water. Cold sea water shocks the body into a meditative and mindful state, requiring the swimmer to focus solely on breathing and swimming. There is no time to think about everyday worries, which can be a rewarding feeling and spiritual, freeing experience.

Lots of swimmers enjoy the ‘at-one-with-nature’ feeling of sea water surrounding them. There is freedom in giving away control to the wondrous force of the power of the sea, albeit in a safe way (and on that note, please never, ever swim alone in the sea and always check conditions before going in).  

Camaraderie and a sense of belonging is another gentle mental health benefit – lockdown has been a lonely time for many, and there are growing numbers of sea swimming clubs all over social media which offer community and support for those who might otherwise have felt very alone. Scheduled group swims and water events are, of course, off the agenda for now, but there will always be someone safely nearby to offer themselves as a spotter or to accompany a lone swimmer to the nearest buoy and back.

Anything goes too. I see all shapes and sizes, abilities and ages on my local beach; it’s very much community over competition – and the lack of judgement is so wonderful. It’s like the sea swimmers on my beach really do reflect a perfect snapshot of human life itself. This welcoming atmosphere can be very comforting to those who may have felt alienated in other sports or communities. I personally know people who swim to get through grief, depression, anxiety, break ups, work stress and much, much more alongside those who just enjoy the dip for the fun of it.

As mentioned previously, sea water is rich in magnesium which can loosen and relax muscles, promoting deeper sleep and a clearer mind. For those suffering with chronic pain, a daily or weekly sea water swim can offer relief not usually found outside the medicine cabinet - and I’m all for replacing pharma with karma as much as we can.

TOP TIPS FOR NEWBIES

1. My advice is to wear neoprene/wetsuit sockboots (and gloves) if you can, as this helps your body acclimatise much less abruptly, especially in Winter months. (Your feet and hands have the most temperature sensors and nerve endings than any other part of your body, and you will definitely last longer on your first dips with the socks, I promise!).

2. Bring a flask of warm tea or coffee for afterwards, even think of wrapping your towels and your comfy, easy-to-put-on clothes around some water bottles. Warming your hands on water bottles will help get your finger movement back quicker so you can get dressed (some people’s hands do seize up in very cold water!).

3. Once you become more regular, borrow or buy a Dry Robe or similar, they really are awesome for getting dressed with dignity (and warmth!). They are expensive though, and have waiting lists in most brands, so really only invest if you are going to swim regularly. PS There are locally made brands too, if you’d rather shop local.

4. I’ve said it above, but I will say it again. Please don’t swim alone! The sea is mighty - much mightier than us, so please always have a buddy, in the water or on the shore. If you’re a newbie and none of your friends feel like joining you, seek out some swimming groups on Facebook or even hire a coach. I’d recommend Colin McCord who takes swimmers out daily in Helen’s Bay. Find him on Instagram via this link: Colin Mccard (@swellswimmers_openwatercoach) • Instagram photos and videos

FACE | DISCOVER THE TROPICS WITH GUAVA AND GOLD

‘Barrister’ seems like such an important job and a pretty grand title. You’re a Queen’s counsel after all, aren’t you?  So to give that all up and, quite literally follow your nose and the scents of the tropics to do something entirely different seems quite radical doesn’t it? This is exactly what Claire Price did just over a year ago, in founding Guava and Gold – and we couldn’t love her more for it.

Her goal was to create an elegant, capsule collection of products with ethical credentials, inspired by heady reflections of the tropics and a desire to capture unforgettable, exotic holiday memories in a bottle - and then ultimately on skin and hair.

There’s really nothing like a smell to truly capture the essence of a memory and transport you off to a moment of sheer bliss; so drawing on the expertise, flair and imagination of an international fine fragrance house, Claire’s team used the distinctive scents of a delicious array of tropical fruits and flowers to create her products -  including delicious guava and cherimoya, fragrant pink magnolia, white floral facets of tuberose (‘the carnal flower’), sweet vanilla orchid and enchanting orange and plum blossom.

 To complement the fragrances, natural oils have been blended with botanical ingredients, specially selected for the health of the user’s skin and hair – these are all to enhance personal wellbeing and no fragrance used is to mask a chemical ingredient, because there are none!

Manuka oil is known for its anti-inflammatory and anti-bacterial properties, while sweet almond oil boosts collagen production and keeps skin hydrated. Grapeseed oil, found in most products in the range, is a natural moisturiser which helps to maintain soft, radiant skin and hair, while rich shea butter and vitamins feature across many products in her ranges.

But while what’s *in* the product is natural, we have to applaud Claire and her team for their sustainability efforts in packaging also. All products are currently packaged in fully recyclable bottles and packaging; but the work doesn’t stop there, as there are plans to move to bio-polymer bottles made from sugar cane extract, and to incorporate water-free products into the collection so as to further limit Guava & Gold’s impact on the environment, so you can feel good about the products you use while enjoying a momentary memory – or a daydream trip – to the far-flung shores of the tropics.

You can purchase the full Guava & Gold range at Orlagh Maye salon via BODYCARE Archives - Orlagh Maye

FACE | THE C WORD: VITAMIN C!

If there is one skincare step almost guaranteed to elicit a wowser compliment-cum-question like: ‘What are you doing to your skin, you look different/you’re glowing!?’, it’s topical Vitamin C. Used when it’s at its most potent, Vitamin C brightens, firms, smooths, and nourishes skin, no matter what your skin type - whether it’s breakout-prone, very dry, or anything in between.

Vitamin C is one of those truly multi-use beauty products, and aside from giving your skin a radiance boost, it can also help to fade fine lines, reduce the look of dark spots and tighten loose skin. Perhaps most importantly, it also protects your skin from environmental pollutants. 

 At face value though, (and this is what generates those compliments), Vitamin C makes you positively glow. Use it once and see instant results; but keep at it and your skin’s clarity and radiance will continue to improve.

We’ve put together a list of our favourite Vitamin C products to Celebrate National Vitamin C Day, which is on 04 April (who knew, right?) and I suppose that’s as good a day as any, 4 x 4 is a good numerical descriptor because this super Vitamin is such a fab all rounder…

Vital C Hydrating Anti-Aging Serum Deluxe 100ML RRP: €127.00 /£109.22 

Today, the VITAL C hydrating anti-aging serum remains IMAGE Skincare’s #1 bestselling product for 17 years and counting. Seeing the need for more VITAL C, IMAGE Skincare are introducing the deluxe sized serum for those who can’t live without this hydrating, anti-aging and brightening vitamin c experience. This deluxe size is a first for IMAGE Skincare and there is no better product to honour in this unique way than everyone’s favourite VITAL C HYDRATING ANTI-AGING SERUM. 

This high-potency serum softens the appearance of wrinkles, supports skin elasticity and fights environmental damage. Hyaluronic acid helps to lock in hydration and supports the look of plump, bouncy skin. It contains multiple forms of vitamin C to help brighten the skin and fight visible signs of dullness and fatigue.

This Works Morning Expert CBD Booster + Vitamin C RRP: € 43
This Works Morning Expert CBD Booster + Vitamin C is a wakeup call for your skin. Reinvigorate your skin with this expertly blended serum which helps protect your skin against environmental stressors in the day ahead. Add it to your morning routine to fight skin fatigue and brighten the appearance of dullness on waking. 

This facial serum is 98% naturally-derived and contains 1% CBD from Hemp and 20% Vitamin C. They work together promote a more even skin tone, reducing pigmentation and dark spots while calm and soothe away redness to restore your morning glow. Use it alone or add a few drops to your moisturiser.

Nimue Vitamin C Moisture Mist (RRP: €33.50) 

A hydrating antioxidant spray for the face that stimulates endorphins, resulting in an uplifted and invigorated feeling. Can be used throughout the day as required and perfect for spritzing over foundation.

Skingredients Skin Protein €45, 30ml 

Your vitamin A anti-ageing serum, the skincare game changer. An active formula of vitamin A, C + Eantioxidants + a pro-collagen peptide + tea extracts for smoother, tighter, brighter skin.

Ultraceuticals Ultra C Firming Eye Cream €73, 15ml 

This advanced age defying eye cream contains pure Vitamin C in a CSIRO* developed delivery system for Asorbic Acid, plus Ultraceuticals peptides Microelastin® and MicroCollagen. It visibly improves elasticity, firmness and smooths the delicate eye area. This Pro Collagen formula has also been enhanced with a potent cocktail of calming and moisturising ingredients to soothe and hydrate the skin.

Dermalogica Bio Lumin C Eye Serum €76 

Supercharged Vitamin C eye serum outsmarts visible premature skin ageing caused by daily eye movements and environmental stress. Lightweight serum delivers a highly-bioavailable Vitamin C complex to the skin around the eyes to dramatically brighten and visibly firm

Yonka Beauty Box Vitality, €53.00/£46.50 

Give your skin a boost! Let yourself be transported by the freshness of citrus fruits … a true shot of energy! 

This set includes: 

·         Yon-Ka Pamplemousse cream PS, 50ml  

·         Créme Mains hand cream, 50ml 

Pamplemousse cream lights up the complexion. The ultra-comforting Crème Mains (hand cream) nourishes and repairs the driest, roughest skin. This duo gives your skin an instant boost. 

Yon-Ka Pamplemousse Creme is a vibrant energising cocktail. A real shot of energy, this light, luscious cream with an invigorating citrus scent lights up the complexion and vitalises the epidermis. The version for dry skin is enriched with fine oils for enhanced comfort. Your complexion is radiant. YOUR skin and spirit revitalised, thanks to citrus aromas. 

Rich in hydrating and nourishing comforting agents, Yon-Ka Créme Mains repairs and protects the driest and roughest skins thanks to its formula which combines Shea butter, vegetal glycerine, grape seed oil, Bisabolol and vitamins A, C and E.

And that’s it - the best of the C word, on the F Words! As always, I’ve tried all products here so ping me a message or a comment if you’d like to know anything else besides the info given here.

FASHION | LEARNING TO LAYER LAYER IT, STACK IT, STYLE IT

Layering jewellery can be tricky, because it should look subtle, but not untidy or overdone. It’s easy to wear the same thing over and over, or to not mix up your jewellery looks at all – here we find the happy medium in this fine art which will leave you looking effortless - whether it’s for (yet another) Zoom call or Teams meeting, or those oh-so-rare nights out these days. 

FOCUS 

Our first tip is to focus on two body parts; so instead of just piling on as many necklaces, rings, bracelets and earrings as you can, focus on your neck & wrist, or ears and ankles etc. This will create a more considered, less chaotic aesthetic and ensure there is a sense of style to it.

SPACING 

It’s essential to create a nicely balanced look when layering; so spacing is key.

Each piece should complement the next one, and they shouldn’t look cluttered or get twisted among themselves, so the goal is to have each piece displayed naturally and not blocking each other’s view. When it comes to necklaces, if you have pendants or coins on your chains, try to choose chains with varying lengths, so that you can see the detail of each piece. This stops it from looking cluttered and shows off all your jewellery. 

VARIATION – TEXTURE, LENGTH, WEIGHT 

There is a delicate art to simple additions and mixing up your combinations can make all the difference when putting an outfit together.

Try to mix up delicate pieces with more statement ones to find a natural balance. This will keep your jewellery looking elegant and curated. The same rule can be applied to earrings, necklaces and bracelets. Too many chunky, dense pieces make you look weighed down so it’s important to get variety. Using a mixture of more statement pieces paired with some delicate, daintier designs is the ultimate way to show off your varied collection. Rather than simply layering 4/5 simple chains atop one another, why not introduce one with a pendant or a couple of charm details? It'll create a more curated look with the base chains acting as supportive backing dancers to the main event.

VARY YOUR LENGTHS

Perhaps the most obvious hack, but undoubtedly a commonly forgotten one, is that wearing several necklaces of the same length does nothing but create a chunky metal mass with the inevitable threat of repetitive tangles, so instead, stagger your necklace lengths - not necessarily all equidistant - to create flow and nonchalant French girl ‘je ne sais quoi’. 

Our advice: When styling same metal necklaces, start with your smallest pendant on the shortest length that feels comfortable. Wear the bigger necklace on the longest length. 

COLOUR CONSISTENCY 

This is where the experts don’t always agree! Some pros – usually the more traditional ones - swear by making your layered jewellery really stand out by using the same metal colour throughout your whole look. If you’re feeling silver, then really GO for silver. Throw in subtle matching earrings, a chunky chain bracelet and even match this to your belt buckles or shoe detailing. The same goes for gold.

Other experts completely contrast that advice by suggesting mixing it up – both in terms of metals and gems - for a more natural and interesting feel. Go for gold-silver and a little bit of rose gold action for the hell of it, they believe anything goes, as long as there are intelligently put-together layers with synergy and focus.

A SENSE OF SYNERGY

Whether layering your necklaces or your earrings, it's clever to have some semblance of a theme running throughout. Whether it's as subtle as small diamond injections here and there or as literal as the same pendant style on several pieces, something to tie the look together and justify your selection keeps the look feeling more curated and less thrown together.    

COMPLEMENT YOUR CLOTHING…. 

If you are layering necklaces, the neckline and print of your top can be super important. The simpler it is, the more space you have to play around with and the more decorative you can be. If you are wearing a neutral coloured tee, then up can up your jewellery game to the next level.. Generally, wearing more neutral and plain colours when layering is best. It really makes the jewellery speak for itself. 

AVOID OVERKILL

If you have a tendency to be a bit OTT with your jewellery, there's a very simple way to avoid overkill. Make like Gabrielle Chanel and when you think your look is complete, remove the last thing you put on. It'll keep the original, curated layers as well as the intended sense of ease and simplicity. You want to keep it cool and sophisticated rather than overwhelming and over-done.

But don’t overthink it, remember the most important thing is to have fun!”

**I wrote this blog for www.iamstunningjewellery.co.uk - find more jewellery blogs over on their website…)