While we wear floral clothes all year round, this is the time of the year when floral dresses really pack a punch. They are the epitome of femininity at a time when a lot of clothes are oversized, unisex and shapeless (in my opinion). Somewhere in the midst of all of this, ‘pretty’ is fading into the background, so get out all of your floral pieces and wear them. There are floral chiffon ruffle mini dresses, milkmaid dresses, lace trim maxi dresses, slip dresses, skater dresses, halter neck dresses and angel sleeve midi dresses – all beautiful, so choose your favourite. I recently found the most gorgeous floral corset milkmaid midaxi dress, in black with glorious big red flowers.

Unfortunately we are only getting bits and pieces of sunshine and so many of us love to have sun-kissed skin. Applying fake tan and finding a really good flawless fake tan is always going to take a bit of effort. I can’t say enough about Biabelle Self Tan. I have been using it for quite a while now and it is the bomb! Developed and manufactured in Ireland, this tan is enriched with seaweed extracts and hyaluronic acid, nourishing the skin, as it develops a rich olive tone. Sisters Aoibhinn and Blaithnaid and mum Susan Murphy launched this successful cruelty-free and vegan-friendly beauty business in December 2017. I use the medium self tan foam, it goes on (brown) so smoothly and has a lovely fragrance. At €25, it is an absolute steal; I have been gifted so many other more expensive ones and the coverage has never been quite right or they tend to streak around ankles or knees. Believe it or not, your Dunnes vouchers can be used to buy it, so you end up buying two bottles for €40 instead of €50. This tan also comes in dark and ultra dark and the Instant Tan Cream is also available in three shades. The Face Bronzer Drops at €18 are fantastic for a summer glow.

It’s gig and festival time which, after Christmas, is my favourite time of the year. Who doesn’t love some really good music and a good bop! Time to get out your sparkly bits, wacky jeans, enormous floppy hats, fashion forward wellies, cowboy boots, trendy sunglasses and, most importantly in our climate – a cool rain jacket. Please don’t be that plonker with a large umbrella blocking out everyone else’s view of the stage! If you didn’t get any tickets, watch out for all of the free music events in West Cork this summer. We had an amazing night at the Oasis Tribute Band outside Shanley’s on the night of the Street Carnival in Clonakilty where every age was rocking on the street.

I love how clothes can change your day and lift your mood. Lately, my attire in the late afternoon is leggings or my oldest jeans and old runners and some sort of washable jacket. We are training our two German Shepherd pups so we find ourselves sitting just about anywhere, on the ground, on a ditch and so on, so that we can watch the world go by and expose the boys to every type of distraction. There are lots of slobbery kisses, sometimes on my face and sometimes on my jeans, so there is an entirely new section in my wardrobe labelled ‘Dog Clothes’ and I love it. Circumstances can and will change what you need to wear and when you need to wear it so embrace that. I have downgraded a lot of my clothes so they are now used for dog adventures!

You really need to check out LOVE Beth jewellery. It is owned and founded by Cork based Beth Haughton and, if you love colour and love beads, then her collection will melt your heart. Take it from me, you will become obsessed and can mix and match and layer all of her pieces. Check out her earrings, bracelets, necklaces, rings and anklets on lovebeth.ie.

My one fashion tip for July is to keep a towel and a swimsuit in your car at all times, so if you haven’t put on a swimsuit in years, go out and get one today. Life is for living.

Have you ever wondered what keeps us up right on just two feet? It is a pretty amazing system and it involves input from vision, proprioception (the subconscious ability to sense our own movements) in our feet, our joints, and most importantly the vestibular system.

Vision allows us to have an understanding of where we are and what position we are in, proprioception allows us to feel the ground – how level and solid it is – and lastly the vestibular system. The vestibular system has ten sensory organs, five in each ear. The five are three semi-circular canals (anterior, horizontal and posterior), the utricle and the saccule. The semi-circular canals are involved in sensing our head movements and have a close relationship with eye movements. The utricle and saccule, which gives us a sense of position in relationship to gravity, you can feel this when you go up in an elevator or accelerate or stop in a car.  The neurology in these systems is very complex and becomes more so when you consider how they all integrate together.  nearly always find that there is a breakdown in the ability for the vestibular system to sense where you are, which causes problems with balance.

How do you tell if you have good balance?  The first thing to do is to stand with your feet close together but not touching, your hands by your side. You should be able to stand perfectly steady.  If you can’t, try taking your shoes off – if this makes your balance better, then switching to a firmer soled shoe may help you.  The next stage would be to stand in the same position with your shoes off and close your eyes – do you feel completely steady? You should be able to stand perfectly still. If not, it would be a good time to get some help improving your balance.  

In clinic, I will add a further level of complexity to assess dysfunction of the vestibular system by having you stand on a foam mat, which allows me to see problems early on, so I can help you take the appropriate action. 

The first stage to restoring balance is to help rebalance the vestibular system, especially the semi-circular canals in relation to utricle and saccule, and it is possible to do this by using specific movements in relation to gravity or motion (GRM – Gravity Reset Method).  

Additionally, there are some further therapeutic measures that we can use such as eye exercises and sound at certain frequencies to improve balance. These can often have an immediate effect in improving balance but this needs to be reinforced with simple exercises done at home. These are not strenuous and do not require a huge amount of time, but done little and often, they can help to make long lasting changes for the better.

Eoin Roe is a Chiropractor and Functional Neurology specialist working in Skibbereen.  If you would like to get in touch, you can use the contact form at www.roehealth.ie or call and leave a message at 028 62081.

If you would like to learn more about the Gravity Reset Method go to neurdsolutions.com.

Clíonadh O’Keeffe grew up in Skibbereen and has been living in Baltimore for the past three years. Before returning home, she had lived and worked across different countries and cultures. Her studies and work in community development and humanitarian aid brought her to Southeast Asia, Eastern and Central Europe, the Middle East, and various parts of Ireland. Today, she works as a lifeguard, swim instructor, and project worker supporting people with disabilities and families experiencing homelessness. She loves the combination of physical activity, psychosocial support and caring for others, especially when that support has a real effect on people’s everyday lives.

Her style is a natural extension of who she is. Clíonadh loves clothes and jewellery, most of which she finds in independent shops around Skibbereen and other towns across West Cork. For her, getting dressed is about far more than practicality or appearance. It’s a way of expressing mood, imagination and a sense of freedom. A vibrant colour, an interesting texture, a treasured vintage piece or a bold statement item almost always finds its way into her outfits.

“I’d much rather dress to express than dress to impress,” she says. Her clothes reflect her emotions, her creativity and the values she lives by. Sometimes they also become a quiet expression of her beliefs – for example, when she wears a keffiyeh as a symbol of solidarity with Palestine.

In fashion, Clíonadh makes a conscious effort to choose more sustainable clothes. She is deeply concerned about the environmental impact of fast fashion, the culture of overconsumption, and the exploitative working conditions – particularly those affecting women across the Global South.

Her love of life is reflected in her many passions. She describes herself as a curious wanderer who likes to stay present and occasionally step beyond the familiar. She’s happiest outdoors, whether she’s swimming, horse riding, sailing, enjoying live music or simply spending time reflecting. She has a keen eye for beauty, values authenticity, and isn’t afraid to live a little on the edge – where new discoveries often begin. And then there’s her beloved dog, Iggy Pop, who seems to be by her side through life’s happiest adventures.

The photoshoot became an unexpected challenge. Clíonadh had never done anything like it before, and she’s proud that she said yes. Through the experience, she realised that her style isn’t simply an expression of her worldview; it also reflects joy, self-love, freedom, and the confidence to be seen as she is.

Look 1: This look is built around a bold combination of rich colours that creates a sense of lightness, energy and confidence. The emerald green dress, with its soft, flowing silhouette, forms the perfect foundation, while the vibrant pink blouse adds personality and a contemporary edge.

The colour palette is thoughtfully echoed through the accessories: a petite pink handbag and coordinating earrings bring the look together, while the bronze shoes introduce a refined metallic accent without distracting from the main colour story.

This outfit is a perfect example of how vibrant colours can feel elegant and harmonious when they are united by a clear vision and carefully considered details.

Stylist’s tip: If you’re wearing a bold colour combination, repeat one of the shades in your accessories. Small details such as earrings, a handbag or shoes will tie the look together and make the colours feel balanced.

Look 2: This look is inspired by bohemian aesthetics and Eastern influences, yet it feels thoroughly contemporary and highly individual. The focal point is the long floral-print overlay, whose rich pattern comes to life with movement, bringing depth and character to the outfit.

It is beautifully complemented by relaxed satin trousers finished with gold trim at the hem. They add fluidity and elegance while reinforcing the Eastern-inspired feel, all without compromising comfort or freedom of movement.

The accessories complete the look perfectly. A bold gold necklace and stacked bracelets introduce a sense of richness and refinement. The combination of contrasting textures, intricate prints and metallic accents gives the outfit depth and makes it feel truly original.

Stylist’s tip: When wearing pieces with a striking print and strong personality, don’t be afraid to pair them with statement jewellery. As long as the colours and overall aesthetic work together, bold combinations can still feel harmonious and sophisticated.

Look 3: This look is built around a subtle interplay of colour, texture and decorative detail. Soft blush-pink wide-leg trousers with delicate gold embellishment create a fluid, elegant foundation, while the sheer embroidered top adds a romantic quality and a beautiful handcrafted feel.

A thoughtful colour connection brings the outfit together: the pink embroidered flowers on the top echo the soft blush tone of the trousers, creating a look that feels cohesive and carefully composed. The muted olive base of the top adds depth, while the sheer fabric keeps the silhouette light and ethereal.

A delicate sheer wrap draped over the shoulders completes the layered composition. The earrings and necklace subtly enhance the look’s soft, feminine aesthetic, while the bronze pointed-toe shoes echo the gold detailing on the trousers, introducing a refined metallic accent.

Each element has a clear role. Each colour and texture complements the next, creating a look that feels effortlessly elegant with a modern romantic spirit.

Stylist’s tip: If your outfit features embroidery or decorative detailing, try repeating one of its colours elsewhere in the look. These subtle colour echoes may seem understated, but they are what make an outfit feel thoughtfully styled and beautifully pulled together.

This month’s beauty edit brings together a mix of innovative skincare, everyday essentials and summer beauty favourites. From skin longevity and barrier support to high-protection SPF, healthy hair and a sun-kissed glow, these are some of the latest launches worth having on your radar.

Doctrine Three-Step Matcha Power Peel

New from Doctrine Skincare, the Three-Step Matcha Power Peel is an at-home resurfacing treatment designed to boost radiance, refine skin texture and leave the complexion looking fresher and more luminous. The three-step ritual combines a matcha cream cleanser, a 10 per cent lactic acid treatment mask and a nourishing barrier repair cream. Together, they work to gently exfoliate the skin, removing dull surface cells while helping to reveal smoother, more even-looking skin. What makes this launch particularly interesting is its balanced approach. Alongside exfoliating ingredients, the formula incorporates matcha, squalane, calendula and allantoin to help support the skin barrier and maintain hydration, leaving skin feeling comfortable and refreshed.

For anyone looking to revive lacklustre skin and restore a healthy-looking complexion, this thoughtfully formulated peel offers an effective way to refresh the skin from home, €86 available online doctrineskincare.com and Doctrine Skincare stockists nationwide. 

Dermalogica Futurecode Booster

Dermalogica’s latest launch, FutureCode Booster, taps into one of skincare’s fastest-growing areas of interest: skin longevity. Designed to be added into an existing skincare routine, this advanced booster focuses on supporting the skin’s natural repair processes while helping to address visible signs of ageing, including fine lines, uneven tone, dehydration and loss of firmness. The formula combines antioxidants, biomimetic phospholipids and multiple forms of hyaluronic acid to support hydration, reinforce the skin barrier and help defend against environmental stressors. While no skincare product can stop the ageing process, longevity-focused skincare is increasingly centred on helping the skin repair, protect and function optimally over time, €99 available online Dermalogica.ie and Dermalogica stockists nationwide. 

Eucerin Sun Oil Control Daily UV Serum SPF 50+

Finding a sunscreen that offers high protection without feeling heavy on the skin can be a challenge, particularly for those with oily or blemish-prone skin. Eucerin’s new Sun Oil Control Daily UV Serum SPF 50+ has been developed with exactly that concern in mind.

Combining very high UVA and UVB protection with an ultra-light serum texture, the formula absorbs quickly into the skin, leaving a dry-touch, shine-free finish. Oil Control Technology helps reduce excess shine throughout the day while maintaining a lightweight, comfortable feel. Alongside sun protection, antioxidant ingredients help defend against environmental stressors, while Glycyrrhetinic Acid supports the skin’s natural repair processes following UV exposure. Fragrance-free, non-comedogenic and suitable for sensitive and acne-prone skin, it also layers well under make-up, €37.99 available in Eucerin stockists nationwide. 

Aveeno Strength & Length Range

Healthy-looking hair starts with a healthy scalp, and that’s the focus of the new Strength & Length range from Aveeno Haircare. Designed for weak or fragile hair, the shampoo and conditioner duo combines colloidal oats with a plant protein blend to help strengthen hair while providing gentle scalp care. The formulas are also clinically proven to help relieve a dry, itchy or flaky scalp. One of the most common barriers to achieving longer hair is breakage rather than a lack of growth. Products that focus on conditioning and strengthening the hair fibre can help reduce breakage, allowing hair to appear healthier and more resilient over time. The sulfate-free, pH-balanced formulas are suitable for sensitive scalps and balance performance with gentle care, €8.99 each, available from selected pharmacies nationwide. 

Image Skincare Vol.U.Lift Glp-1 4d Skin Rebound Complex

Among the latest innovations from IMAGE Skincare is VOL.U.LIFT GLP-1 4D Skin Rebound Complex, developed in response to the growing conversation around facial skin changes associated with rapid weight loss and GLP-1 medications. As significant weight loss can sometimes contribute to visible changes in facial volume, hydration and firmness, the focus of this formula is on supporting the appearance of fuller, healthier-looking skin while helping to improve overall skin quality. The formula combines ingredients including hyaluronic acid, bakuchiol, amino acids and antioxidants to support hydration, improve the appearance of firmness and reinforce the skin barrier.

While originally developed with GLP-1 users in mind, the product may also appeal to anyone experiencing visible volume loss, dehydration or a decline in overall skin resilience, €119 available online from imageskincare.ie and Image Skincare stockists nationwide. 

Clarins Cryo Summer Collection

Adding a touch of summer glamour to this month’s round-up is the new Cryo Collection from Clarins, featuring a limited-edition Bronzing Powder alongside two cooling lip launches. The standout Bronzing Powder (€45) delivers an instant sun-kissed glow with an ultra-fine texture that blends effortlessly into the skin for a natural-looking finish. Featuring two buildable shades, it helps warm and sculpt the complexion while enhancing the skin with healthy-looking radiance. The formula is made with 98% natural ingredients, including white tea extract. For lips, the new Cryo-Plumping Lip Oil (€29) delivers a transparent tint, instant plumping and volumising shine while helping to moisturise and soften the lips. The collection also includes a matching Cryo-Plumping Lip Balm (€33), which helps smooth and condition the lips while delivering a luminous glossy finish and an instant plumping effect. Available online clarins.ie and Clarins stockists nationwide. 

To make an appointment for one of my Advanced Facial Treatments | Medical Microneedling | Byonik Laser | Dermalux LED Light Therapy |Slimyonik Body Airstyler | Teen Facials book online at www.shernamalone.ie 

Summertime is the perfect time to pay attention to our feet. For most of the year they are bundled up in socks and shoes and much neglected beyond attending to their need for warmth. But in the summer our feet can come out to play and experience the earth beneath them as nature intended. It’s the time of year when I like to re-introduce my clients to their feet as they emerge from the cooler months. Our feet are the foundation of our body and strong and flexible feet will ensure healthy transfer of force through our body. 

Fascial connections in the body create functional chains from the feet up through the legs and into the pelvis. These connections mean that foot mechanics can influence pelvic alignment and core engagement. The strength of our feet therefore, or lack of, has a direct bearing on our pelvic health and strength, which of course affects our posture and how we hold our body. Our feet are essential in the building and maintenance of a strong core. How are yours holding you up?  Some of the spinal nerve roots that supply the pelvic floor also contribute to the nerves that supply the feet. This shared origin helps explain why lower-body mechanics can influence pelvic function. 

So where do we start to improve the health and strength of our feet? Well first we need to determine where on the foot spectrum our feet rest.

Flat feet: This is where the arches ‘fall’ or lose structure and collapse. The loss of this longitudinal arch causes the feet to roll inwards (pronation), the knees to roll inward and the pelvis to tilt. Without the support of the arch the pelvic floor overcompensates and this overwork leads to chronically weak or tight pelvic floor muscles. Further up the chain it is harder to recruit strength, so we tend to collapse in the upper body and slump. It leaves us feeling tired, as our intrinsic postural muscles are not doing the work they need to.

There is a common association between flat feet and the formation of bunions at the big toe as the foot rolls in excessively when we walk and begins to drift towards the second toe. Also, plantar fasciitis and hammer toes can arise if we neglect our arches.

High arches

At the opposite end of the spectrum feet with high arches can be more rigid and stiff, which makes them inefficient shock absorbers, as the foot doesn’t flatten and spread sufficiently on impact. In this case the legs and hips overcompensate and the pelvic floor grips to hold the force. This can lead to shortening and tightening of the muscles in the back of the hips. And given the body’s compensation pattern here, gripping or ‘locking’ or bracing up the body through joints and muscles can become a common pattern.

While a flat foot rolls inward a high arched foot often rolls outward (supination), this can lead to plantar fasciitis, pain and inflammation on the ball of the foot (metatarsalgia), hammer toes or claw toes. Ankle instability often arises because the feet rolling outward means there is an increased risk of lateral ankle sprains.

Neither end of the spectrum is ideal for your feet and as you can see, both ends can produce the same conditions. A simple thing to check is where is the wear on your footwear…if your shoes are more worn on the outside you roll out on your feet and more likely fall into the high arch camp and if the wear is on the inside of your shoe you roll in on your feet and may have weak or collapsed arches.

What to do

As with all things prevention is better than cure. There is so much we can do to help ourselves feel better and I’m a firm believer in foot strengthening exercises. Thankfully there is a wealth of information available online these days. Orthotics or inbuilt foot supports are often advised to help with foot issues and indeed they can be a life-saver for many who genuinely need them, however in some cases, and with professional advice, it could be possible to see them as interim measure while foot strength is regained. Your podiatrist will doubtless be the best to advise you on this.

As it is summer we should endeavour to be barefoot as much as possible, so we improve the sensory capacity of our feet. How will we ever build healthy feet when our feet are encased in ever-increasing layers of foam and rubber. The cushioned layers of rubbery comfort sold as footwear these days are doing our feet no favours. Not only do they disconnect us from the ground, but their lack of breathability can create a warm, damp environment where bacteria thrive.

There is a rise in the popularity of barefoot shoes, shoes with much thinner soles that allow us to better feel the ground beneath us and thereby build foot strength, however most of us will need to strengthen our feet before purchasing them especially if we’ve grown accustomed to cushioned footwear. And bear in mind, not everyone is a candidate for these types of shoes; people with conditions such as hypermobility, diabetes and neuropathy or acute plantar fasciitis should get professional advice.

Practical tips and exercises

Rolling your foot: This is a fantastic way to increase sense perception in your foot. A tennis ball will work here but if you have a softer ball with a little bit of resistance such as a Franklin ball or something along those lines it is a little better. Gently but firmly press your foot into the ball and do a figure of eight massage for the soles of the feet. Hold it gently down on the arch (quite a tender spot so be aware here) and then lift the big toe towards you, this will give a wonderful stretch to the plantar fascia, the connective tissue on the sole of the foot. A great exercise for those with more rigid feet.

Roll the foot for about one minute and stretch for about one minute. Do take the time to feel the space and sensation you experience after using the ball.

Building your arches: An oldie but a goodie here, the towel stretch. Place a thin towel on the ground and position your toes on the nearest edge to you. Begin to curl your toes and draw the towel in as evenly as you can till you reach the far edge. Once you reach the far edge start to press the towel away with your toes till you have returned to the start. Repeat three times.

Another fun thing to do especially for children with fallen arches is to set a challenge to pick up pencils with your toes, start with picking up one or two and see how many you can pick up before your toes tire.

These are just some basic drills but there are many more out there. I recommend looking up Michelle Edmison’s work on mvmt.101 (on Instagram). She is currently offering a free five-day programme to strengthen your feet. The videos go directly to your email inbox, it’s wonderful to have such a quality resource available for free so avail of the opportunity this summer and get those feet in shape so can they serve you well.

As parents, it can sometimes feel as though our sons become strangers almost overnight. The child who once told us everything suddenly retreats behind closed doors, shrugs in response to questions, and insists that everything is “fine”. Many parents assume this is simply part of being a teenager, and to some extent it is. Adolescence is a time of growing independence, changing identities, and increasing privacy. But beneath the silence, many teenage boys are carrying far more than they let on.

One of the biggest misconceptions about teenage boys is that they do not feel as deeply as others. In reality, many boys experience the same worries, fears, insecurities, and emotional struggles as girls. The difference is often in how those feelings are expressed. While some teenagers openly talk about their emotions, many boys have learned from a young age that vulnerability can feel risky. They may worry about being judged, appearing weak, or becoming the target of teasing. As a result, they often keep their struggles hidden.

Many teenage boys are feeling lonely, even when they are surrounded by friends. They may spend hours gaming online, chatting in group messages, or socialising at school, yet still feel disconnected. Having people around is not the same as feeling understood. Some boys have friendships built around shared activities but lack opportunities for deeper conversations about what is really going on in their lives. They may desperately want support but have no idea how to ask for it.

Anxiety is another feeling many boys struggle to put into words. Parents often imagine anxiety as constant worrying or panic attacks, but for boys it can look very different. It may show up as irritability, avoidance, procrastination, anger, or a refusal to engage with schoolwork. Behind the apparent laziness or lack of motivation, there may be a teenager who feels overwhelmed by expectations and terrified of failing. Many boys worry about exams, friendships, relationships, their future careers, and whether they are measuring up to the standards they see around them.

Body image is another hidden struggle. Although body image concerns are often associated with girls, many boys are quietly comparing themselves to others. They worry about their height, weight, muscle size, appearance, skin, and athletic ability. Social media has intensified these pressures. Teenagers are constantly exposed to carefully edited images and unrealistic expectations about what it means to be attractive, successful, or masculine. Many boys never talk about these insecurities, choosing instead to suffer in silence.

Perhaps one of the most misunderstood emotions in teenage boys is sadness. When adults imagine sadness, they often picture tears, withdrawal, or openly expressing pain. For boys, sadness frequently disguises itself as anger. A teenager who seems argumentative, defiant, or disrespectful may actually be struggling with feelings of rejection, shame, disappointment, or hurt. Anger often feels safer because it provides a sense of control. It is easier to say “leave me alone” than to admit “I feel lonely”. It is easier to slam a door than to explain “I feel like I am not good enough”.

Parents often tell me they wish their teenage son would simply talk. The challenge is that many boys do not have the language for what they are experiencing. Emotional awareness is a skill that develops over time. If a teenager has never been encouraged to identify and express emotions, he may genuinely struggle to explain what is happening inside. When asked how he feels, “I don’t know” is often a truthful answer rather than an attempt to avoid the conversation.

This is why behaviour is often a form of communication. A drop in motivation, changes in sleep patterns, increased anger, withdrawal from family activities, excessive time online, or sudden risk-taking behaviour can all be signals that something deeper is happening. Rather than focusing solely on the behaviour itself, it can be helpful to become curious about what might be driving it.

One mistake many well-meaning adults make is turning every conversation into a serious discussion. Teenage boys often respond better to connection that feels natural and low-pressure. Some of the most meaningful conversations happen while driving, walking the dog, cooking dinner, kicking a football, or working on a project together. These side-by-side moments can feel safer than sitting face-to-face and being asked direct questions about feelings.

It is also important for parents to remember that independence does not eliminate a teenager’s need for connection. Many boys still want reassurance, affection, and emotional support, even if they no longer show it in obvious ways. They may roll their eyes at expressions of love, but they still need to know that someone is there for them. They may reject help one moment and seek comfort the next. This push-and-pull is a normal part of adolescence.

What teenage boys need most is permission to be fully human. They need to know that strength and vulnerability can exist together. They need to understand that feeling anxious, sad, lonely, confused, or scared does not make them weak. It makes them human. They need adults who can set clear boundaries while also showing compassion, adults who can listen without immediately judging, fixing, or lecturing.

Many boys are carrying emotions they do not yet know how to express. Behind the sarcasm, silence, anger, or apparent indifference, there is often a young person trying to make sense of a rapidly changing world and his place within it. When parents can look beyond the behaviour and focus on the feelings underneath, they create the conditions for trust, connection, and meaningful conversations.

The teenage years can be challenging for both parents and children. Yet they also provide an opportunity to build a relationship that goes deeper than rules and expectations. By staying present, remaining curious, and offering consistent support, parents can help their sons learn one of life’s most important lessons: that they do not have to carry their struggles alone.

The name of the retreat reveals the topic and the very fact of registering for this retreat was admitting a vulnerability and acknowledging that many, if not all of us, have difficult relationships in our lives. This retreat was focused on accepting and healing, forgiveness of ourselves and others, not blaming or shaming anyone. It was about next steps. I found the humility and vulnerability in the room so reassuring. I was not alone. We practiced forgiveness, forgiving ourselves for anything hurtful said or done, directed inwardly or outwardly, consciously or unconsciously. And forgiving the times we have hurt and extending that forgiveness to others that have hurt us, again, whether intentionally or unintentionally. It all sounds so simple, doesn’t it? Oh, that it were so easy!

There was a strong focus on loving kindness practices where we wished ourselves and others well, even those we have difficult relationships with. What I was left with was a growing amount of acceptance, but also hope, that, even though many things are out of my control, I can keep my focus on myself, the only person that I am responsible for and can change my own attitude and behaviours to be a better listener. Over the course of the weekend, we were guided through various listening activities, some of which revealed how well we listen, or not. There was no judgement or criticism, and I think it would be fair to say that we can all improve on our listening skills. It is key to the success of any relationship. When someone listens to us it shows us that we matter. And we find our own answers from hearing ourselves speak, while someone listens.

Bringing awareness to or being mindful of how we listen is the first step. I found the whole three-day experience so profoundly healing and so helpful in moving forward. While it takes some time to process the depths reached by engaging with such contemplative practices, I felt lighter, more accepting and openhearted on leaving and would recommend this retreat to anyone who feels burdened by difficult relationships in life. Encouraged by the teachings and reminded that we all have health and healing inside of us, I was buoyed by the fact that mindfulness and compassion were core components to healing relationships that were drawn upon over the weekend. Also, by trusting in our innate goodness, I found something shifted in me.  

If you were to reflect on how you listen in your own relationships, how would you describe your listening skills? An honesty and ability to look at your own patterns, dynamics and ways of being in relationships is required. It is something I’ll be more mindful of now and I will check in on myself as I listen. I am very grateful for the reflective space, teachings and insights over the weekend. For me, it strengthened my appreciation of those gorgeous people in life that do take time to accompany you and get to know you, by listening without advice or judgement. The serenity prayer was mentioned too and here it is for anyone with relationships that are estranged or difficult and where acceptance is needed. “Lord grant me the serenity to accept the things I cannot change, courage to change the things I can and the wisdom to know the difference.”

In July and August, I will be taking a break from my weekly drop-in mindfulness sessions until we source an alternative venue to Myross Wood for Autumn.  My monthly mindfulness peer support groups for family carers will continue in Beara and our Myross Wood family carers group will be in motion over the Summer! Also down in Beara, I am doing a wonderful piece of work with the Caha Centre called ‘Picnics on the Pass’, the last two are on July 6 and 13. With this lovely sunshine we’ve been having these days have been so special, a combination of mindfulness practices in nature and preparing and sharing food together with wonderful people in spectacular natural locations on or around the Healy Pass. What is that Mark Twain quote? “Find a job you enjoy doing and you will never have to work a day in your life.”

Please keep in touch: 087 2700572 or email: susanoreganmindfulness@gmail.com.

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www.mindhaven.ie

The weather has been so beautiful  it is hard to believe we have passed the summer solstice and St John’s Day (June 23-24 ). This time of year marks fullness in every sense of the word. The crops are growing and gardeners are fighting a losing battle with weeds, as well as nurturing fruit and vegetables to maturity. We seem to have forgotten that traditional Irish and European midsummer traditions offer genuine health benefits – supporting physical wellbeing, mental balance, community connection, and seasonal adaptation.

In Ireland, St John’s Eve is celebrated as Bonfire Night, when communities gather at sunset to light bonfires on hilltops and crossroads. The fire creates a public space for singing, dancing, storytelling, and shared meals. This is not merely folklore; it is a form of social medicine and I am sorry to say I did not see any in my area this year, which is also understandable with the rush to get grass cut and saved for the year. It may also be the case that the community bonfire has moved to its modern iteration of the BBQ.

But why are community bonfires beneficial for health?  Firstly, regular social connection reduces stress, lowers risks of depression and anxiety, and strengthens immune function. The bonfire night brings together children, elders, couples, and neighbours, creating a sense of belonging that buffers against isolation.

 The traditional community bonfire involved the youth jumping through flames to show their prowess but this probably best not done  today. However, the tradition of carrying some of the embers home to light the fire in one’s own home illustrates the how each household depends on community to survive 

Pilgrimage is also associated with St john’s Day. There are many holy wells called after St John and it is customary to visit them at this time. The one at Mushera near Millstreet is famous for healing warts and the one near Carrigaline for headaches and eye ailments. Midsummer also sees guided walking pilgrim journeys along Ireland’s passported pilgrim paths, including routes to Mount Brandon and Glendalough, as well as Gougane Barra.

Going on a pilgrimage has the advantage of combining  gentle physical exercise, rhythmic movement, and purposeful intention. Walking improves our  cardiovascular health, as well as strengthening muscles, and supporting joint mobility. We can also see the ‘deiseal’ (sunwise) rounds around wells as adding a gentle rotational movement that engages balance and coordination, as well as reminding us of the natural movement of the sun on its daily round.

A pilgrimage also fosters attention, as it has a purpose. It is not mindless but is undertaken with a purpose. Walking, thoughtfully, is a form of meditation and the reflective attitude that lowers cortisol, improves mood, and reduces excess worry.

Midsummer is the peak flowering time for many aromatic herbs:  vervain, yarrow, mugwort, chamomile, elderflower, lavender, rosemary, thyme, sage, and marjoram. Traditional belief holds that herbs gathered on St John’s Eve carry special potency. Modern phytochemistry supports this timing: many plants are richest in volatile oils, flavonoids, and antioxidants when in full bloom. This is the best time of year to pick lemon balm, its lemony flavour making a lovely refreshing tea

The benefits of these different herbs are varied:  Vervain and chamomile are calming, reducing tension and supporting sleep. Yarrow and mugwort have anti-inflammatory and antimicrobial properties. Elderflower and lavender soothe skin and reduce stress. Rosemary, thyme, sage, and marjoram are rich in antioxidants and support digestion and cognitive function.

Making teas, syrups, infusions, or drying bundles at midsummer provides a seasonal ‘materia medica’ that carries through the year. Eating midsummer foods – bread, milk dishes, berries, salads, and herbs –adds vitamins, minerals, and phytochemicals that support immunity and cellular health.

Gathering herbs outdoors is also beneficial, as it engages the senses. Aromatic plants release volatile compounds that can calm the nervous system, improve mood, and support respiratory function. The act of identifying, touching, and smelling plants also promotes embodied learning and mindfulness, which reduce stress and improve attention.

Midsummer sits opposite midwinter in the annual cycle. It follows the spring surge of Bealtaine and anticipates the harvest emphasis of Lughnasa. It represents fullness, flowering, blessing, and the beginning of the turn to shorter and darker days. Being aware of this annual cycle helps one to adapt to seasonal changes. Noticing when light peaks, when plants flower, and when the year begins to lean back toward darkness creates a sense of continuity and meaning. This can reduce the disorientation that can come from modern life’s constant, artificial schedules. Being aware of the seasons flows naturally into awareness of the circadian rhythm and helps regulate it. 

Midsummer teaches us to appreciate fullness and gratitude for the earth’s bounty. It also reminds us, like the Yin Yang symbol that, in the fullness of light, there is the seed of darkness and that the wheel will turn. 

Why does therapy work? How does change actually happen? These are questions I often find myself asking. I am currently undertaking my PhD and I keep coming back to these questions. If I state that I believe in the power of therapy, it could be considered a biased statement certainly. Yet, I am very grateful to have found and experienced a therapist I clicked with who has been so relationally reparative for me over the past seven years. I am grateful, as I have also had the unfortunate experience of therapy, which was not reparative, in fact in one case it was harmful to me. Apart from my own experiences as a client, I also have the honour and privilege to witness my clients doing their own courageous work, which leads to change week in and week out. Despite all of this, I still can’t help but wonder, what is happening when change occurs for someone who has the courage to engage in therapy?

Many clients often enter therapy hoping for relief from distress, greater self-understanding or a different way of relating to themselves, others and the world around them. Despite more than a century of theorising and research, there remains no single explanation for how therapeutic change occurs. As humans, our brains are designed to strive for, and love, single explanations, or silver bullets so to speak. The brain interprets certainty and knowing as safety. However, no matter how much research is conducted or books are written or therapy hours are undertaken, there is no silver bullet. Notice what it is like to even read those words, there is no silver bullet. That can leave us feeling unsettled at best and fearful and anxious at worst!

What has emerged over time as people ask and ask again about change is a recognition that change is a complex process involving the interaction of therapeutic relationships, client autonomy, life circumstances and experiences that unfold both within and outside the therapy room. Historically, different schools of psychotherapy have proposed different mechanisms of change. Within psychoanalysis, for example, change is often understood as occurring through the development of insight into unconscious conflicts and relational patterns. Behavioural approaches, such as Applied Behaviour Analysis, propose that change occurs through learning, reinforcement and behavioural modification. Cognitive approaches, such as Cognitive Behavioural therapy, emphasise the identification and restructuring of maladaptive beliefs and assumptions. Humanistic and person-centred approaches, such as Person Centred Therapy, highlight the importance of empathic understanding, congruence and unconditional positive regard as the conditions through which growth could emerge in a relationship. This is to name only a few as there are hundreds of different types of therapy.

Although these approaches differ in their theoretical explanations, psychotherapy outcome research has increasingly suggested that successful therapies share a number of common factors. The so-called ‘Dodo Bird Verdict’, first articulated by Saul Rosenzweig, an American psychologist and therapist, observed that many different therapeutic approaches produce broadly comparable outcomes. This has been explored extensively since and has pointed research more towards the common factors that work in therapy, as opposed to what therapy works best.

One of the most influential findings from this body of research concerns the importance of the therapeutic relationship. Across modalities, the quality of the alliance between therapist and client consistently emerges as one of the strongest predictors of outcome. Clients who experience their therapist as empathic, collaborative, trustworthy and genuinely engaged tend to experience better outcomes than those who do not. The relationship itself appears to function as more than a context for ‘doing’ therapy, it is often a vehicle of change in its own right.

This relational emphasis has been strongly articulated in psychotherapy research, which increasingly supports a relationally orientated approach to therapy with evidence suggesting that relational processes are central to positive outcomes. Rather than viewing change as the product of techniques alone, it is apparent that change emerges through the quality of engagement between therapist and client and through the extent to which therapy responds to the unique needs, preferences and goals of each individual. Research from Pluralistic Therapy further suggests that therapeutic effectiveness may be enhanced when clients are active participants in shaping the direction of therapy. Put simply, respecting a person’s autonomy and ability to know, and share, what they find useful or not is paramount in therapy.

At the same time, psychotherapy research has consistently demonstrated that factors external to therapy also play a significant role in change. Much of the variance in therapeutic outcomes is attributable to client and extra-therapeutic factors rather than therapeutic techniques alone. Every person who attends therapy brings with them existing strengths, resources, relationships, opportunities, challenges and environments that influence their capacity for change. Yes, therapy sessions undoubtedly matter, as research finds people do better with therapy than without. However, the therapy hour occupies only a small proportion of a person’s life. A client may spend 60 minutes a week in therapy, but the remaining 10,020 minutes, to put this in perspective, are spent navigating relationships, workplaces, families, communities and internal experiences. It is within these contexts that therapeutic insights are tested and integrated.

From this perspective, therapy can be understood more as a space that supports and facilitates change. A client may recognise a longstanding pattern of self-criticism during a therapy session. However, awareness and insightful moments alone rarely transform a person’s whole world. Change begins when that awareness accompanies the person into everyday life. It emerges when they notice the critical voice during the week, pause before accepting it as truth and experiment with responding differently, for example. The therapeutic experience may initiate a new understanding but the process of change develops through repeated experiences outside the therapy room. The work in the therapy room is not isolated, rather, it is part of a whole.

This idea is reflected across several therapeutic traditions. Regardless of approach, many therapies assume that experiences outside of sessions are essential to consolidating and maintaining change. Contemporary process research supports this understanding. Studies examining therapeutic change suggest that clients often describe improvement as an accumulation of experiences over time. These experiences frequently involve applying learning from therapy to everyday situations, engaging differently in relationships, making new choices and reflecting on therapeutic conversations between sessions. Therapeutic gains, so to speak, appear to be strengthened when clients actively integrate what occurs in therapy into their daily lives.

There really is no single pathway to change because different clients benefit from different processes at different times. What has worked for me in my therapy may not work for the next person. Some individuals may change through gaining insight, others through emotional expression, behavioural experimentation, relational experiences or shifts in self-understanding or all of the above and more. In practice, therapeutic change is multifaceted.

Therapy and life outside therapy are therefore not separate domains. They exist in a reciprocal relationship. Each informs the other. Clients bring their lived experiences into therapy and therapy influences how they engage with the those experiences on a day to day basis. Most interestingly, recent research has found that a person’s willingness to change makes up for about 30 percent of therapy ‘working’. This is closely followed by a safe and strong relationship between client and therapist attributed to 15 percent of what works. The approach or type of therapy used makes up for 10 percent of the experience of change. The person of the therapist themselves makes up for seven percent of this and, finally, other and unexplained factors make up the remaining majority of change at 35 percent. Therefore, wondering how does change work in therapy may be something we never get a definitive and final silver bullet answer to. Yet, therapy can provide the conditions in which new possibilities become tangible for any person who wants to show up and experience the fullness of themselves. It is through living those possibilities that change gradually becomes part of a person’s life as result of what happens both inside and outside the therapy room.

For more information on Leo’s services, phone: 085 1300573

email: info@leomuckley.com 

web: www.leomuckley.com 

social media: @leomuckleypsychotherapy.

My mother comes to visit me every year in Clonakilty for a gorgeous week in O’Donovan’s Hotel. The trad session in the bar is one of the highlights for my mam, both for the music and the chats with locals and visitors. It was one of these random encounters, which inspired our recent trip to France. We met a couple from Wexford, celebrating their 60th wedding anniversary, and learned that the husband regularly took off on the boat from Rosslare, to France and back, just for the spin. Tim and I had also met a group of sea- and bird-life watchers on the ferry from Bilbao, who were on an overnight trip, bringing little else but a camera  binoculars, and a toothbrush. 

My mam, Dee, doesn’t fly, has always had a fear of it,  but loves to travel by boat. My family have taken the Brittany Ferries Cork-Roscoff ferry many times, but always en route to the rest of France. It occurred to me that we could make it a trip in itself, and the mammy was game ball.

Roscoff is a small town on the north-west coast of France. It’s very pretty, right on the sea, with ancient granite buildings housing creperies,  bakeries, cafés, shops and small hotels. Everything seemed to be owner-run – it reminded us of Clonakilty, just in French. 

We didn’t take the car, as we were just staying one night in Roscoff, which is a five-minute taxi ride from the ferry port. There was plenty of help available, which you can request when booking, for Dee getting on and off the boat,  as the pedestrian ramp is fairly long and steep. The staff at the Brittany Ferries terminal are well geared up for helping those with mobility challenges, having wheelchairs with designated staff to push them,  elevators and a car to take you on and off in Roscoff,  where the terminal building is a bit further from the boat. 

I had chosen our hotel based on a few criteria: it had to be in the centre of town, easily walkable to everything, a sea view was a must, and we needed a lift. I also wanted a small hotel with a bit of character. The Mercure Hotel fit the bill perfectly, and the friendly, warm staff were the extra the bits you can’t see on the website.

Our trip started on a Wednesday afternoon, with a four o’clock departure from the ferry port in Cork.  Help arrived to wheel Dee on board, with plenty of good-humoured banter. Safely delivered to the door of our cabin, all we had to do was drop our bags and head to the bar for our first taste of France – you’re in Brittany once you board the ferry. This is one of my favourite things about travelling by boat, the holiday starts right away. Sitting in the gorgeous bar on the boat, sea views all around, having a cold glass of Muscadet, I always feel a calmness washing over me. It’s a very different experience from the stress of air travel – longer, more expensive, yes, but definitely calmer.

There is great food on board, the Pont Aven having a particularly beautiful dining room. The food in the more casual setting on the Armorique was varied and tasty, and I went straight in with the cheeseboard and a nice bottle of red. 

There’s entertainment in the bar if you fancy that, with live music and a pub quiz, and activities for the smallies. There’s a cinema and a pool,  playroom and games room, but nothing was taking me away from my cheese. 

We arrived early on Thursday morning, and the hotel had arranged a taxi, so we were having breakfast in Roscoff overlooking the sea, by 9am.

Our hotel was in the middle of town, so, although we couldn’t check in till later, we left our bags and headed out to explore. It’s a beautiful town to wander around, just enough to spend a couple of days in, with a good variety of shops for my retail-loving mammy. 

Checking out the Breton food was a joy: crepes, savoury galettes, all manner of fish and seafood, really good ice cream, and the insanely tasty kougn amann, a Breton pastry soaked in caramel. The most famous wine from this region is Muscadet, just perfect with the oysters and mussels which are served everywhere.  

We just stayed one night,  with two full days on either side, as the ferry left at 11pm on Friday night. A gorgeous dinner, lunches, breakfast watching the seagulls swooping and the tide coming in, ice-cream stops, and coffee and kougn amann mid-morning filled the days easily, with the obligatory shopping in between.

This trip isn’t for everyone, I know. Firstly, you have to like boat travel, and not suffer from sea-sickness. It’s also more expensive than flying, and slower, but for us, the whole trip was the experience, not just the destination. There’s weather to contend with,  which can’t be planned around, but that can affect any holiday plans.  

I am a lover of slow travel, and the overall dropping of tempo which comes with it. For my mother, whose mobility is fine for short walks, planes and airports are hard work. The pleasure and ease of this boat journey gave her the joy of realising that she can still travel to foreign parts, and the journey is all part of the fun.  

• brittany-ferries.ie 

• Hotel Mercure, Roscoff 

For more than 20 years, I’ve had the privilege of working at Organico. Every day I talk with people who are looking for simple, practical ways to support their health. Some come in looking for Vitamin D to help them through the winter months, others are searching for magnesium to improve their sleep, Vitamin C and Zinc to support their immune system, or a good multivitamin to fill nutritional gaps in a busy lifestyle.

What I see every day is that people are becoming increasingly proactive (and concerned) about their health. They want to take responsibility for their own wellbeing and make informed choices about the products they use.This is why I’ve become involved in the Save Our Supplements campaign.

Over the past few weeks, something quite remarkable has happened. What started as a small group of concerned health food shops has grown into a national consumer campaign. In just five weeks, more than 25,000 people have signed our petition (in stores and online), thousands have shared information online, and we’ve raised almost €10,000 to help spread awareness of an issue that, until recently, very few people knew anything about.

So what is the issue? The European Commission is advancing proposals to introduce harmonised Maximum Permitted Levels (MPLs) for vitamins and minerals in food supplements across Europe.

At first glance, harmonisation sounds like a sensible and reasonable idea. Common standards across Europe can make a lot of sense in many areas. (although strangely we cannot seem to harmonise European electricity prices, insurance, low cost mortgages, car prices etc!)

But the main issue is that nutrition is not something you can harmonise. There are other factors a play which are cultural, nutritional, genetic and geography related. Ireland has a very different relationship with supplements than many other European countries. Because of our rainy, northern latitude, Vitamin D deficiency is a recognised public health issue, with supplementation widely recommended. Irish consumers have also developed a long history of using higher-strength nutrients such as Magnesium, Vitamin C and Zinc safely as part of their everyday health routines.

What concerns me most is not simply the legislation itself, but the fact that the people who will be most affected appear to have had very little opportunity to contribute to it. Nutritional therapists, GPs, health food shops, supplement manufacturers and, most importantly, Irish consumers have not been meaningfully consulted about changes that could significantly affect the products they rely on.

That is why we launched the Save Our Supplements campaign. Our first aim is simply to let people know what is happening. Most of the customers I speak to have no idea these proposals are moving forward. They naturally assume that the supplements they have been buying safely for years will always be available.

The reality is that if these proposals are implemented in their current form, many higher-strength supplements could be reformulated or disappear from shelves altogether.

For me, this is fundamentally a consumer choice issue. This isn’t about whether supplements should be regulated. They already are. Food supplements sold in Ireland are subject to strict food safety legislation and are regulated under both Irish and European law. Consumer safety should always come first.

Equally, if there was evidence that people were being harmed by the products currently available, that would clearly need to be addressed.

But that simply isn’t what we’re seeing. After more than two decades serving customers, I don’t see people experiencing problems because they’ve chosen a higher-strength Vitamin C, Magnesium or Zinc supplement. Nor is there any evidence of a widespread public health problem arising from the products currently available through regulated retailers.

So naturally many consumers are asking: if there isn’t a significant safety issue, why should our choices be restricted?

I also believe Ireland deserves to have its own circumstances properly considered. Our climate, our public health needs and our long history of responsible supplement use are not necessarily the same as those of every other European country. A one-size-fits-all approach may not always produce the best outcome for Irish consumers. 

There also is a hidden knock-on effect in this proposal of higher consumer pricing. Two 500mg tablets of something is always dearer than one 1000mg tablet – so for the customer currently taking one high dose supplement there will be a cost to bear. This cost might seem inconsequential when you are earning €22,000 a MONTH as an EU Commissioner or €11,000 a MONTH as an MEP but for elderly people on the state pension at only €1,297 per month every penny matters!

The proposals could also have significant consequences for Irish businesses. Health food shops, pharmacies and Irish supplement manufacturers have spent decades developing products that meet the needs of Irish consumers. If harmonised limits are introduced without proper consideration of those needs, many familiar products could change dramatically.

I feel this conversation is very important as many people see these proposals as the thin end of the wedge -–a beginning rather than the end of the regulatory process. Once maximum levels are established for vitamins and minerals, there is understandable concern that further restrictions on natural healthcare products could follow in the years ahead.

The SOS Campaign is calling for a meeting with the Minister for Health to ensure that Irish consumers are properly represented as these proposals continue to develop at European level.

The response so far has been incredibly encouraging. More than 25,000 signatures in just five weeks show that this issue matters to people. They want to understand what is happening, they want to have their say, and they want decisions that are transparent, proportionate and based on sound evidence.

If you value the freedom to make informed choices about your own health, I encourage you to learn more. Please visit SaveOurSupplements.ie, where you’ll find clear information about the proposals, our growing petition, and simple ways to get involved. If, having read the facts, you share our concerns, you can also send a message directly to your local TDs and MEPs through the website.

Every signature, every email and every conversation helps ensure that Irish consumers have a voice in decisions that could shape the future of natural healthcare in Ireland. Whatever your views on supplements, I believe that decisions affecting our health choices should be made with us, not simply for us.

by Niamh Cooper, Melissa Byrne & Gillian Hegarty

Salad is so much more than soggy lettuce and a squirt of salad cream. We have three easy, tasty salad recipes, and a secret weapon, just for you: the best salads start in the garden, and growing them is easy-peas-y! 

Grow your own

Lettuce shoots up fast and barely takes up any space. It is not too late to plant your favourite lettuce, in fact, the more varieties the better! Keep your lettuce watered, and most importantly, pick those slugs whenever you see them – unfortunately they love lettuce, too. When it’s ready, just pick the outer leaves (be careful not to tug too hard and take out the root) and the plant will keep growing. 

Why not plant a few radishes in between the rows of lettuce, while you’re at it. Radishes grow quickly and you can slice them straight into your bowl for some lovely colour. You can add some herbs too: parsley, mint, chives and basil all love growing here, and each one gives your salad a completely different taste.

Here are a few great and easy recipes you can try to make at home:

French Green Bean Salad

Ingredients:

• a handful of green beans

• 2 tbsp lemon juice

• 6 tbsp olive oil

• a pinch of salt and pepper

• grated parmesan

• roughly chopped parsley

• a few edible flowers (marigold, viola or cornflower)

• your favourite salad leaves

Method: Boil the beans in salted water for 3 to 4 minutes.

Shake the lemon juice, olive oil, salt and pepper together in a jar until well mixed.

Tip the still-hot beans into a bowl and immediately top with parmesan and toss.

Mix in some of the dressing.

Serve on salad leaves, and decorate with parsley and edible flowers.

If you prefer to try a different dressing, why not give this one a go:

French Salad Dressing

Ingredients:

• 2 fl oz vinegar

• 6 fl oz olive oil

• 1 tsp honey

• half tsp Dijon mustard (opt)

• a pinch of salt and pepper

Method: Put all the ingredients into a clean jar. Make sure you have a close-fitting lid!

Screw the lid on tightly and shake well.

Pour over your beans, or any salad you like.

Tip: Write the date on the jar. It’ll keep in the fridge for up to four weeks.

If you love peas, we know you’re going to adore the next one. It can be made so easily with frozen peas. Give it a try, and why not invite your friends over to help you make it (and eat it!).

Pea Guacamole

Ingredients:

• 450g frozen peas

• 2 tbsp lime juice

• 2 tbsp olive oil

• ½ a red chilli, chopped

• 1 tsp toasted ground cumin

• 2 tbsp coriander

• 2 tbsp flat leaf parsley

• a pinch of salt and pepper

Method: Boil the peas in salted water for 2 to 3 minutes.

Cool them in cold water straight away.

Add in the rest of the ingredients. Blitz everything together in a food processor until smooth.

Taste it and adjust with salt, pepper and lime juice if it needs it.

Did you know?

Peas have been grown in Ireland for hundreds of years

Peas actually are sweetest as soon as they’re harvested, and start losing their sweetness once they’re picked. Frozen peas are frozen as soon as they’ve been picked, which is why they often taste better than fresh ones that have sat in a shop for days.

Parsley is a great source of iron and it has more vitamin C in it than an orange!

Edible flowers like marigolds and violas aren’t just pretty, they’re full of antioxidants that help your body repair itself.

So next time someone asks if you want more salad, say yes. And tell them you know the perfect recipe.

The Kids’ Food Revolution is a community-led initiative. Our recipes are tried and tested with kids. Our Eat! Grow! Cook! pilot is funded by the Lidl Green Fund Community Prize, where the Kids’ Food Revolution won the top prize of €25,000. You can find out more on kidsfoodrevolution.ie. Sign up for our newsletter.