Our Beauty Editor Reveals Her “Everything” Pamper Routine

Ah, the “pamper routine.” Those two words conjure up images of cucumber slices on our eyes, bubble baths overflowing with rose petals, and maybe even a glass of bubbly perched precariously on the edge of the tub. But in reality, carving out time for self-care, especially when our schedules are already overflowing, can feel like an impossible feat. Especially when you add two tiny ones and work into the mix.

But although rare and often long overdue, whenever I manage to have an hour to myself sans deadlines or a child (or two) trying to climb in the bath with me, I do just that – sink into the tub and indulge in an “everything” pamper routine that, whilst sometimes being as short as half an hour, will help me hit the reset button, recharge my batteries, and, yes, make my skin glow. Promise. Here’s how…

The Scent

First things first, and that’s setting the mood. For me, scent is incredibly important when it comes to relaxing and creating a spa-like atmosphere. Sometimes just the lighting of a sumptuous, scented candle is enough to offer a moment of zen during a crazy day, which is why you’ll find a fair few candles and diffusers dotted around my home. 

But when it comes to having time to really indulge in a pampering session, I get out my finest flame – the candle that is just too nice to light on the regular. And for me, that has to be Aman’s. Not only do they impart a calming scent to instantly transform your bathroom into a spa, but their gorgeous black glass vessel looks seriously chic in any #shelfie.


Nourishing Spa Candle – £95

The Body Buffer

I’ll usually grab whatever body scrub is in my shower and frantically rub it all over myself when I remember to, but when it comes to my everything pamper routine, I’ll buff my bod pre-tub time. A) to get it out of the way quickly and B) to let my chosen body products penetrate even deeper. But more on that in a moment…

The Ameliorate ‘Exfoliating Body Mitt’ is genius. Designed for use on dry skin, its innovative fabric weave is gentler than your traditional loofah without compromising on exfoliating effectiveness. It’s as simple as sweeping across skin to remove dead cells, unblock hair follicles and boost circulation, so you can spend less time scrubbing and more time relaxing. Yes, please.


Exfoliating Body Mitt – £10

The Bath Oil

Whilst I’m all for bath salts, foams and bombs, when it comes to indulgence, it has to be a bath oil. Not only do they smell divine, but they leave your skin feeling silky soft from top to toe and offer deep-down nourishment while you soak. A good glug of Neom’s new vitamin-packed offering and you’ll be feeling totally transformed in no time. Brimming with organic oils rich in vitamins and antioxidants (rosehip, chia and jojoba included), it also boasts the most blissful scent of lavender, sandalwood and jasmine designed to help you switch off and unwind.

The Head Hero

You know that meme “I’m 90% dry shampoo at this point”? That’s me. I show little love to my locks and scalp, and as I coat my head in dry shampoo to see me through the week, all that product build-up does start to cause itchiness and discomfort. Indulging in a scalp treatment is just that – an indulgence – which is why it’s part of my everything pamper routine. Once I’m in the tub, I’ll rinse my locks and apply a scrub that doesn’t just exfoliate and slough away build-up and dry, dead skin, but doubles up as a treatment, too. It’s all about the multi-tasking products over here… Right now, I’m loving Miriam Quevedo’s decadent scrub/mask powerhouse, which uses Tahitian mother-of-pearl and coral sand to gently exfoliate the scalp, while pro-vitamin B4 and caviar extracts condition, protect and nourish. It also smells amazing. I’ll massage that in and leave on for about 15 minutes whilst I work on my face…

The Face Scrub

Confession: I do not exfoliate my skin enough. I find it tedious and avoid it at all costs, which – as a Beauty Editor – I know is not an excuse. But it wouldn’t be an ‘everything’ pamper routine if I didn’t include a skin scrub, and there’d be no point adding the next few steps without a squeaky clean, fresh face to work with.

Caudalie’s exfoliator is deep-cleansing yet gentle, which means you can slough away dulling, dead cells without stressing your skin out. Packed with volcanic sand and microbeads, alongside soothing grape water and a gorgeous scent of mint and citrus fruits, it instantly purifies and refines pores to reveal brighter, smoother skin.

The Face Mask

Post scrub, it’s all about the face mask. One that’s soothing, hydrating and deeply nourishing, of course. Masks have become much more than a just a skincare staple and are now somewhat of a fashion accessory, with every A-lister and supermodel under the sun posting their mask-adorned selfies on Insta.

Which one I go for totally depends on my skin’s needs at the time, but you can’t go wrong with MZ Skin’s gorgeous gold mask. Drenched in actives including niacinamide, vitamin C, gold nanoparticles and collagen, it feels wonderfully refreshing and soothing as the hydrogel film settles onto skin, and it works while you soak (or wash up/fold laundry/run around like a mad woman) to plump and soothe skin while restoring your natural glow.

The Body lotion

Right, now I’m scrubbed, masked and probably starting to resemble a giant prune, it’s time to leave the bath and lather on the body lotion. But again, I’m not talking my everyday body. I’m talking my reserved for when I’m feeling particularly fancy or when I’m really treating myself to some serious self-love beauty care. Name something more indulgent than slathering yourself in X. Nope? Thought not. Even just looking at its gorgeous golden tub makes me feel fancy. It’s the beauty equivalent of your granny’s best china.

It melts into skin to create a velvety veil and instant top-to-toe luminosity thanks to light-reflecting micropearls, while precious plant oils and antioxidant-rich intense vanilla planifolia water and oil soothes and revitalises. All whilst adding a big hit of hydration, of course. It goes without saying it smells gorgeous too. This is Chanel, after all.

The Tool

The perfect everything pamper routine ends with me in my pjs (always Eberjey – they are the softest things ever), glass of wine in hand, lying on the sofa watching Netflix. But that doesn’t mean the work is over, as this is the perfect time to grab a face tool. I find most LED masks bulky and annoying – definitely not conducive to relaxing and being able to see a screen properly. Which is just one of the countless reasons I’m obsessed with the LYMA laser. Don’t let its small size fool you, as this multi-functional device uses red light therapy, radio frequency, and electrical muscle stimulation to treat everything from redness and pigmentation to signs of ageing, scarring and breakouts on your face and body. All with no pain, no downtime, and in a perfectly portable format, meaning you can pour yourself another glass while you’re at it. This is the everything pamper routine, after all…

Déesse Pro

Déesse Pro Sculpta – £499

words by Frankie Rozwadowska

READ MORE: 6 Best Supplements To Take For Skin Health

6 Best Supplements To Take For Skin Health

H&H Reviews: Lefay Resort & Spa, Dolomites

Reconditioning from the rigours of city living finds its natural counterpart in the tranquil embrace of Lefay Resort & Spa, cradled by the majestic scenery of the Dolomites. This sanctuary offers a seamless transition from the urban hustle to a haven of serenity amidst nature’s grandeur. On a crisp weekend in January, H&H writer Isabelle Shury headed to the alpine retreat to experience the new “Active & Balance” programme. From invigorating hikes to sauna stretching, read on to find out what unfolds during 3 blissful days at Lefay Resort & Spa.

The journey to Lefay begins with a picturesque drive, winding through the captivating landscapes of Trentino villages and tracing the serene shores of Lake Idro. As the journey progresses, the dramatic silhouette of snow-capped mountains gradually unfolds, signalling the approach to this idyllic retreat. Italy’s reputation for wellness finds its zenith in Lefay, where state-of-the-art facilities seamlessly merge with sumptuous accommodations and exquisite cuisine, setting the stage for a truly immersive experience.

Perched atop the town of Pinzolo, Lefay commands panoramic views of the UNESCO World Heritage-listed Brenta Dolomites and the Adamello-Brenta Geopark. The architecture harmonizes with the natural surroundings, boasting vaulted ceilings and plush suites adorned with local fabrics. Each morning, guests awaken to the invigorating mountain air, grounding themselves on private terraces before embarking on their wellness journey.

Upon arrival, guests are greeted with an itinerary outlining the resort’s “Active & Balance” program, which integrates the healing power of the alpine environment with the principles of Traditional Chinese Medicine. Nature, energy, rebalance, and nutrition form the pillars of this program, offering a holistic approach to well-being. From Nordic walking to sauna stretching, guests are invited to immerse themselves in a curated blend of indoor and outdoor activities, tailored to their preferences and pace.

At the heart of Lefay lies the renowned “Lefay Spa World,” a sanctuary designed to restore balance and vitality. Inspired by Chinese philosophy and the concept of energy (Qi), the spa encompasses five distinct zones, each offering a unique sensory experience. From the rejuvenating heat of the bio-saunas to the tranquil embrace of the salt grotto, guests embark on a journey of relaxation and rejuvenation, guided by the rhythms of nature.

Sauna stretching sessions and therapeutic massages provide moments of profound relaxation, allowing guests to release tension and restore harmony to mind and body. Fitness activities, including yoga and Pilates, offer opportunities for gentle movement and mindfulness amidst the breathtaking backdrop of the Dolomites. As the day unfolds, guests can retreat to the indoor-to-outdoor heated pool, where panoramic views of the valley provide a serene setting for relaxation.

The culinary experience at Lefay is a celebration of the region’s rich gastronomic heritage, with menus inspired by locally sourced ingredients and traditional recipes. From hearty breakfast buffets to gourmet dinners, each meal is a feast for the senses, highlighting the flavours and aromas of the Dolomites. At Dolomia, the resort’s main restaurant, guests can indulge in creative interpretations of Italian classics, accompanied by fine wines and impeccable service.

Venturing beyond the spa, guests can explore the natural wonders of the Dolomites, with guided hikes and outdoor excursions offering opportunities for adventure and discovery. Whether skiing through pristine powder or hiking to hidden waterfalls, the rugged beauty of the mountains provides a breathtaking backdrop for exploration.

Returning to the resort, guests can unwind in their luxurious accommodations, where plush beds and panoramic views await. Each suite is meticulously designed to offer the ultimate in comfort and relaxation, with elegant furnishings and modern amenities ensuring a restful stay.

In the morning, guests awaken to the gentle sounds of nature, ready to embark on another day of exploration and relaxation. Whether enjoying a leisurely breakfast on the terrace or practising yoga amidst the tranquil surroundings, there are endless opportunities to reconnect with oneself and the world around them.

As guests bid farewell to Lefay and return to the rhythms of city life, they carry with them a sense of peace and rejuvenation that will stay with them long after their departure. For those seeking an escape from the stresses of modern life, Lefay Resort & Spa offers a sanctuary where nature, wellness, and luxury converge to create an unforgettable experience.

In conclusion, Lefay Resort & Spa is more than just a destination—it’s a journey of self-discovery and renewal. Whether seeking relaxation, adventure, or simply a moment of tranquillity amidst the beauty of the Dolomites, guests will find everything they need and more at this luxurious alpine retreat. With its unparalleled amenities, breathtaking scenery, and commitment to holistic wellness, Lefay invites guests to embark on a transformative journey of body, mind, and spirit.

Book now: Lefay Resort & Spa

words by Isabelle Shury

Decoding Food Cravings: Are They Your Body’s Nutritional Signals?

Food cravings are common occurrences, often perceived as random desires for specific foods. However, emerging research suggests that these cravings may actually signal underlying nutritional deficiencies within the body. Understanding the connection between cravings and nutrient needs can empower individuals to make healthier food choices. A study conducted by the Monell Chemical Senses Center indicates that food cravings are more prevalent among women, highlighting potential gender-specific nutritional imbalances [1]. In this article, we delve into common food cravings, their underlying nutritional implications, and offer healthier alternatives to address these cravings.

Understanding Food Cravings:

Food cravings are intense desires for specific foods that often feel uncontrollable. They can range from craving sweets, such as chocolate or ice cream, to savoury foods like pizza or crisps. While occasional cravings are normal, persistent cravings may indicate a deeper issue. Research suggests that food cravings may be linked to various factors, including hormonal fluctuations, stress, emotions, and nutrient deficiencies. When the body lacks essential nutrients, it may signal these deficiencies through cravings for specific foods. For example, craving chocolate could indicate a need for magnesium, while craving red meat may signal a deficiency in iron or protein.

Nutritional Therapist (and fellow Hip List-er) Megan Hallett points out that, along with nutritional deficiencies, hormones could also play a role in what we crave, particularly for women. She says “In our menstrual cycle, our hormonal landscape shifts dynamically. During the pre-ovulation phase, higher levels of estrogen coincide with increased satiety and align with elevated levels of leptin, a hormone involved in regulating appetite. As we progress into the second half of the cycle, estrogen levels decrease, potentially leading to heightened hunger and cravings. Additionally, fluctuations in estrogen can impact blood sugar levels, contributing to potential imbalances. It’s worth noting that during this phase, serotonin levels tend to drop, particularly after ovulation and leading up to menstruation. Chocolate consumption is often sought during this time as it can boost serotonin levels, offering a temporary mood lift.”

Common Food Cravings and Their Nutritional Implications:

Sweet cravings, like for chocolate or sugary snacks, may indicate a need for quick energy or a mood boost, with associated deficiencies in magnesium, chromium, and B vitamins. Healthier alternatives include opting for naturally sweet fruits like berries or bananas or choosing dark chocolate with a higher cocoa content for its antioxidant properties [2].

Salty cravings, such as for potato chips or pretzels, may signify dehydration or an electrolyte imbalance, with deficiencies in sodium, chloride, and potassium. Healthier alternatives involve snacking on unsalted nuts, seeds, or crunchy vegetables like carrots or celery with hummus [3].

Carb cravings, like bread, pasta, or pastries, may indicate low serotonin levels, leading to cravings for comfort foods. Associated deficiencies include tryptophan, magnesium, and chromium. Healthier alternatives include choosing whole grain options like quinoa or brown rice, or incorporating legumes and vegetables into meals for sustained energy [4].

Protein cravings, such as for red meat or cheese, may signal a need for essential amino acids or iron, with associated deficiencies in iron, zinc, and B vitamins. Healthier alternatives involve opting for lean protein sources such as poultry, fish, tofu, or legumes to satisfy protein cravings without excess saturated fat.

Addressing Food Cravings with Nutrient-Rich Alternatives:

Instead of giving in to unhealthy cravings, individuals can address their nutritional needs with nutrient-rich alternatives. Incorporating a variety of whole foods into meals can help maintain balanced nutrient intake and reduce cravings. Additionally, staying hydrated and managing stress levels can help regulate appetite and minimize cravings.

It’s essential to listen to your body and understand the signals it’s sending through cravings. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on addressing nutritional deficiencies and making healthier food choices. By decoding food cravings and understanding their underlying nutritional implications, individuals can take proactive steps towards achieving optimal health and well-being.


[1] Pepino, M. Y., Finkbeiner, S., & Beauchamp, G. K. (2009). Mennella JA. Obese women have lower monosodium glutamate taste sensitivity and prefer higher concentrations than do normal-weight women. Obesity (Silver Spring), 17(5), 949-952.

[2] Drewnowski, A., & Almiron-Roig, E. (2010). Human perceptions and preferences for fat-rich foods. In Montmayeur JP, le Coutre J (Eds.), Fat Detection: Taste, Texture, and Post Ingestive Effects (p. 265-290). CRC Press/Taylor & Francis.

[3] Hill AJ, Heaton-Brown L. (1994). The experience of food craving: a prospective investigation in healthy women. J Psychosom Res, 38(8), 801-14.

[4] Wansink B, Cheney MM, Chan N. (2003). Exploring comfort food preferences across age and gender. Physiol Behav, 79(4-5), 739-747.

READ MORE: 6 Warning Signs You’re Deficient In This Important Vitamin

6 Warning Signs You Deficient In This Important Vitamin

Things To Know BEFORE You Consider A Vitamin D Supplement

In today’s wellness landscape, the allure of supplements is undeniable. With a booming industry boasting a plethora of options promising everything from improved immunity to enhanced cognitive function, it’s easy to see why many are drawn to the convenience of these products. Among the most popular is a Vitamin D supplement, hailed for its myriad health benefits and often lauded as a panacea for modern ailments. However, amid the fervour for supplementation, there lurks a significant risk: the potential to choose and consume supplements without proper education and consultation. 

The supplement industry is vast, with shelves lined with bottles bearing enticing promises and bold claims. Yet, behind the glossy packaging lies a complex realm where misinformation abounds and consumer choices can have far-reaching consequences. Amid this sea of options, Vitamin D stands out as a beacon of hope for those seeking to bolster their health, particularly in regions where sunlight exposure is limited or lifestyles restrict outdoor activities.

Below we delve into the key considerations that should precede the decision to add a Vitamin D supplement to your regimen. From understanding your baseline levels and assessing sun exposure to consulting with healthcare professionals and monitoring for potential interactions and side effects, we aim to provide a comprehensive guide to informed decision-making in the realm of supplementation.

Understand Your Vitamin D Levels: The first step before considering a supplement is to know your current Vitamin D status. This can be done through a simple blood test ordered by your healthcare provider. Understanding your baseline levels will help determine whether you truly need supplementation and, if so, at what dosage.

Assess Your Sun Exposure: Sunlight is a primary source of Vitamin D for most people. Your skin produces Vitamin D when exposed to sunlight, particularly UVB rays. Factors such as geographical location, time of year, skin colour, and sunscreen use can impact your body’s ability to synthesise Vitamin D from sunlight. If you get adequate sun exposure, you may not need a supplement. The best and most efficient natural source of vitamin D is through controlled sun exposure, this can range from 20 minutes for those with fair skin to 40 minutes daily for those with darker skin” says Aimée Benbow, BSc (Hons), MSc, ANutr at Viridian Nutrition

Consult with a Healthcare Professional: Before starting any supplement regimen, it’s essential to consult with a healthcare professional, such as a doctor or registered dietitian. They can provide personalized recommendations based on your individual health status, lifestyle, and dietary habits. They can also help interpret any blood test results and determine the appropriate dosage of Vitamin D supplementation if needed.

Choose the Right Form and Dosage: Vitamin D supplements come in various forms, including Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective at raising blood levels of Vitamin D and is the preferred form for supplementation. Dosage recommendations vary based on factors such as age, health status, and baseline Vitamin D levels. Your healthcare provider can help you determine the appropriate dosage for your needs.

Consider Potential Interactions and Side Effects: Like any supplement, Vitamin D can interact with certain medications and medical conditions. For example, Vitamin D can increase calcium absorption, which may be problematic for individuals with conditions such as hypercalcemia or kidney stones. Additionally, excessive Vitamin D intake can lead to toxicity, characterised by symptoms such as nausea, vomiting, and weakness. It’s crucial to be aware of these potential interactions and side effects before starting supplementation.

Evaluate Dietary Sources: While sunlight and supplements are significant sources of Vitamin D, it’s also important to consider dietary sources. Fatty fish (such as salmon and tuna), egg yolks, fortified dairy products, and fortified cereals are all good sources of Vitamin D. Including these foods in your diet can help support your Vitamin D levels alongside supplementation, if necessary.

Monitor and Adjust as Needed: Once you start taking a Vitamin D supplement, it’s essential to monitor your Vitamin D levels regularly through blood tests. This will allow you to track changes over time and adjust your supplementation regimen accordingly. Your healthcare provider can help you interpret these results and make any necessary adjustments to optimize your Vitamin D status.

In conclusion, Vitamin D supplementation can be beneficial for individuals with deficient or insufficient levels of this essential nutrient. However, it’s crucial to approach supplementation thoughtfully and under the guidance of a healthcare professional. By understanding your Vitamin D status, considering your sun exposure, consulting with a healthcare provider, choosing the right form and dosage, being aware of potential interactions and side effects, evaluating dietary sources, and monitoring your levels over time, you can make informed decisions about whether Vitamin D supplementation is right for you.

Hip & Healthy Guide to Miami

Blessed with a tropical climate and nestled along the sun-kissed coastline, Miami emerges as an idyllic haven for wellness enthusiasts. Beyond its inviting weather, what truly sets this vibrant city apart is its plethora of health-conscious offerings. From rejuvenating juice bars to delectable plant-based eateries, eco-friendly accommodations to world-class spas, and charming fitness studios, Miami boasts an abundance of options to support an active lifestyle. Whether your stay spans just a few days or an entire week, you’ll find yourself immersed in a whirlwind of experiences, darting between invigorating workouts, pampering spa sessions, and nourishing health cafés. For those seeking curated recommendations for their next adventure, read on for our H&H guide to Miami.


Indulge in a luxurious retreat filled with relaxation, sun-drenched beach days, and gastronomic delights by checking into The Setai on Miami Beach. This esteemed hotel boasts unparalleled service, opulent accommodations, a breathtaking pool area, and a tantalizing restaurant, making it a newfound favourite among beachfront escapes. Treat yourself to a rejuvenating massage or the acclaimed Valmont facial “Luminosity of Ice” at the exquisite spa, and don’t miss exploring the fitness centre and charming spa boutique. For an eco-conscious oasis, consider The Palms Hotel & Spa, committed to minimizing environmental impact through sustainable practices. Enjoy spacious, elegantly appointed rooms with captivating ocean views, kick-start your day with outdoor yoga and meditation in the lush tropical garden, and indulge in a revitalizing massage at the AVEDA spa. Adjacent to The Palms is EDITION Miami Beach, boasting a lobby that exudes sheer elegance with its expansive white and beige interiors adorned with candles, lush foliage, and golden accents. Whether you stay here for its dreamy ambience or simply dine at Market At EDITION or Matador Room, it’s an experience not to be missed.

Additional noteworthy options include The Standard, known for its exceptional spa facilities, and Soho Beach House, an exclusive haven for Soho House members. Further along the beach, Urbanica Fifth offers a chic retreat with a charming rooftop pool and stylish accommodations. Venture into the vibrant Wynwood area and discover Sentral Wynwood, a contemporary gem boasting spacious rooms, a stunning lobby, and a rooftop oasis. Excitingly, on the horizon is The Well Harbour Islands, a project by the acclaimed wellness Mecca from New York City. Expected to open in 2025, this sprawling sanctuary will offer bespoke condominiums, office spaces, spa facilities, fitness areas, and more—a true haven for those dedicated to embracing a holistic lifestyle. With these exquisite options awaiting your exploration, start planning your next Miami getaway filled with relaxation, rejuvenation, and unforgettable experiences.


Begin your Miami adventure with an invigorating stroll along the stunning coastline of Miami Beach—a ritual that sets the perfect tone for the day ahead. Join the bustling morning crowd of runners and roller skaters, or find your own serene spot on the beach for a yoga or meditation session as the city slowly comes to life.

For an intense full-body workout, reserve a spot at JETSET in SOFI, Miami Beach, for a Pilates-inspired reformer class. This 50-minute session seamlessly blends strength training, cardio, and Pilates movements, leaving you feeling both challenged and revitalized. Afterwards, refuel at Pura Vida with a nourishing post-workout smoothie or juice. Alternatively, explore Reforming Pilates for a variety of classes catering to all levels, including HIIT Body Sculpt and Power Pilates. In Wynwood, don’t miss Pilathon and FORM50 Fitness for top-notch Pilates sessions. For a truly luxurious experience, indulge in a “Reformer On The Green” session at 1 Hotel South Beach or embrace the chic ambience of Fuze House, where you can choose from a range of innovative classes like yin & sound, sculpting arms and abs, HIIT Pilates, and ballet-inspired workouts.

SOL Yoga in Wynwood stands out as our favourite yoga studio—an infrared-heated oasis adorned in light hues with a touch of pink. Experience the gentle warmth and enhanced benefits of infrared heat, offering increased circulation and detoxification without the intensity of traditional hot yoga. Dynamic power vinyasas, heated Pilates, and yogilates sessions await, along with optional LED light therapy and acupuncture treatments. YO BK in Wynwood is another charming studio offering both yoga and Pilates, while Hanu Yoga Miami provides a serene space for hatha, vinyasa, and meditation practices, as well as teacher trainings. Miami Life Centre and State of Yoga offer further opportunities to deepen your practice, and don’t overlook Modern OM in Coconut Grove for a diverse range of wellness offerings, from kundalini yoga to sound journeys and ceremonial cacao sessions. Finally, for event hosting or to explore a variety of wellness events, be sure to visit The Sacred Space, nestled in the iconic Mayfair House in Coconut Grove. Discover their schedule of wellness events and peruse their shop, foundation, and Paradise Farms for a holistic experience.


No Miami wellness journey is complete without a visit to Pura Vida. With multiple locations scattered across the city, this health-conscious haven boasts a diverse menu featuring everything from nutrient-packed juices and smoothies to rejuvenating wellness shots, vibrant salads, and delectable treats. Indulge in their Super Greens Smoothie and oven-roasted salmon plate for a nourishing lunch, and don’t forget to grab a pack of their irresistible Oatmeal Chocolate PB Energy Bites on your way out. Craving the ultimate matcha and açai bowl experience? Look no further than Dreamer Miami, where fresh fruits and homemade granola take centre stage. For a taste of wellness innovation, venture to Café Smood in Wynwood, Dr Smood’s newest establishment, offering a sleek and contemporary setting along with healthy fare like avocado toast with salmon and refreshing green juices. Be sure to sample their lavender blueberry matcha and addictive “Sweet & Salty” treats. When it comes to smoothie perfection, SunLife Organics reigns supreme (try their mint chocolate chip). For more healthy and hydrating options, check out Devia Juice Bar and Under the Mango Tree. Need a quick and satisfying lunch? Sweet Green is a perennial favourite, especially for their Kale Caesar salad, while Whole Foods is your go-to destination for stocking up on wholesome snacks.

For an evening of culinary delight, make your way to Estiatorio Milos—a Greek gem nestled at the southern tip of Miami Beach. Here, you’ll savour an array of fresh seafood delicacies and indulge in authentic Greek yoghurt with honey for dessert. For a touch of elegance and timeless charm, consider dining at Nobu Hotel or Cecconi’s at Soho Beach House, where cosy atmospheres, stellar people-watching opportunities, and sumptuous menus await. Whether you’re seeking nourishment or indulgence, Miami’s culinary scene offers something to satisfy every palate and desire.

words by Matilde Wergeland

Editor’s Notes: What To Buy, DIY & Try In Wellness Right Now

January, as expected, has zoomed by at H&H, leaving me scrambling to jot down my 2024 goals and share some wellness-focused commitments I’ve made for the year. While I typically shy away from cliché New Year’s resolutions, I’m eager to discuss the routines I’m trying to solidify. Despite my notorious struggle with new habits, I’m pleased to report some progress! 

The Four Ways To Wellbeing

I often find myself guilty of late-night scrolling, a habit I’m eager to curb. Though I’ve never been an avid reader, I’m determined to replace this habit with a more fulfilling one and I figure reading is a better way to wind down rather than doomscrolling on social media. I’m not a fiction girl so if I read I want to learn something! Nicola Elliot (founder of Neom Organics) has a new book called “The Four Ways To Wellbeing” and this sounds just up my street being a wellness lover at heart. 

M&S Extra Fine 72% Cocoa Dark Chocolate

I absolutely love good quality chocolate and I won’t be without it… it’s my little pleasure in life! A new favourite I’ve recently discovered (thanks to our new local M&S… exciting stuff!) is their extra fine dark chocolate. It’s not too bitter and lovely and smooth for dark chocolate standards and even my milk-chocolate-loving husband adores this and is now equally as obsessed. We’ve been having a square (or two) after our dinner and its chef’s kiss.   

Getting up at the same time every morning

In 2024, I’ve dedicated myself to several health habits, and one of the key commitments is rising at a consistent time every morning. Working remotely has increasingly blurred the boundaries between home and work life, making it all too easy to lose track of routines (more on that later!). My motivation for adopting this new morning ritual stems from the desire to establish regular sleep and wake patterns. Consistency is key, as our bodies thrive on routine. While indulging in leisurely lie-ins on weekends may seem appealing, experts caution against them, citing potential harm to our overall well-being. Maintaining a consistent wake time not only benefits our circadian rhythm but also enhances hormone health, regulates hunger, and promotes overall wellness. Thankfully, I’ve adjusted smoothly to this routine—even on weekends—resulting in my body naturally waking at the same time each day!

Routines, routines, routines

Forming routines has been a huge priority for me coming into 2024. To give a bit of context, I am quite topsy-turvy when it comes to building routines. On the one hand, I thrive off of routine and when I have a good one going, I’m a better version of myself. Yet, contrarily, I struggle a lot with consistency. It’s like a vicious cycle! Can anyone relate? I don’t know what’s different for me this year but I found my “why” with a few things and so far I’m still at them – usually the two-week mark is my Achilles heel on any new habit but I’m on week 6 and still going strong! Aside from morning wake times as mentioned above, a big one has been moving away from high-glycemic breakfast and making fat and/or protein the priority. I’m an oats girly at heart so this has been a huge shift to make for my hunger and sweet-loving tastebuds but it’s remarkable what a difference it has already made to my appetite, satiety, energy, focus and even hormones. I genuinely don’t think I’ll be going back to my old ways! If you want some inspo “Rise and Thrive: Energise Your Mornings With These Protein-Packed Breakfasts” has some great recipes!

FS Greens

I’ve tried a lot of gross green powders in my time and none of them have tasted as good as FS Greens. Their mango flavour is a delight to drink and it’s been a great addition to a boring glass of water. FS Greens is a powerhouse of organic greens, superfoods, and essential nutrients meticulously crafted to elevate wellness. With a commitment to quality and transparency, it provides a burst of vitality and nourishment in just one small serving and is a nifty little supplement to have when you’re short on time and want to top up your vitamins and minerals. If you’re in the market for a really decent green powder supplement, this is the one to try.

Hermes Rose Ikebana 

I’ve never owned a Hermes fragrance before but on a Christmas shopping trip with my mum back in December we “stumbled” into the Bond St store and fell head over heels with some of their perfumes. Scent is always very nostalgic for me and I distinctly remember my mum wearing Hermes Jardin Sur Le Toit when I was a teenager. She hadn’t worn that fragrance for many years but we decided to spoil ourselves as an early christmas present and I found a Hermes fragrance I loved called Rose Ikebana. I’m not a Rose lover I’ll admit but this is such a gorgeous scent… the rose is so delicate and light and it’s sweetened by notes of Rhubarb. If you too, don’t usually gravitate towards often-overpowering rose scents, I’d highly recommend this one… it has a really unique blend of notes that feel feminine and fresh. 

words by Molly Jennings

Is “The Meno” Causing Your Midlife Bloat?

Does your tummy feel full, tight and uncomfortable? Welcome to the midlife bloat, what feels like a year-round battle keeping the meno-belly and bloat at bay … but what causes it and what can we do to help it?  

There are lots of reasons for our discomfort, so what exactly is going on in our guts during perimenopause and menopause? Production of stomach acid reduces with age making it harder to digest food, gut sensitivities can lead to food intolerances and hormonal changes can create more fluid retention which in turn leads to weight gain and general feelings of puffiness as well as cramps, fluid retention and wind etc.   Jo Lyall, founder of The Better menopause says  “when oestrogen declines and fluctuates during perimenopause this can cause disruptions to the gut microbiome. We have gut bacteria known collectively as the estrobolome that are responsible for metabolising oestrogen. When the estrobolome falls out of balance, it can cause common symptoms like bloating, mood swings, sleep disturbance, weight gain, hot flushes and anxiety”.

Nutrition – Look after your gut!

Dr Vera Martins, Resident Menopause Expert at MPowder says: “We know that the natural decrease in oestrogen impacts our metabolism and insulin sensitivity, affecting fat distribution in the body. There is definitely a strong link with our gut health -meaning a reduction in our microbiota diversity is linked to a  decreased metabolic rate, insulin resistance and increased deposits of fat around the waist area”.  

The key here is not to jump to restrictive diets as in midlife we need nourishment. We all know the benefits of a Mediterranean diet, rich in healthy fats and protein and reduces the UPFs (ultra-processed foods) and sugar, but we should also be considering botanicals that promote digestion, reduce gut inflammation and support healthy blood sugar levels such as ginger, artichoke leaf, turmeric and cinnamon.  I am also making a concerted effort to reduce my alcohol intake and up hydration levels!

Emma Bardwell, nutritionist and co-author of the Peri-Menopause solution agrees, “bloating is one of the biggest complaints I get from my patients, and it is important to note that some bloating, especially after eating, is normal, however, certain foods can be a trigger, such as beans, cruciferous veg, like cauliflower and foods such as garlic, leeks and onions, but instead of avoiding these foods, which will only reduce your dietary diversity, try having very small portions initially (like a tablespoon)  and allowing your gut to adjust to them as they are very high in fibre – low and slow is my mantra”  Emma does underline however, that if you have any long term bloating, to get checked out by a doctor. 

Marie Reynolds is a wellness and skin expert with clinics in London and Norfolk and a go-to practitioner for colonics.  She urges us to consider time-restricted eating whereby you have your evening meal earlier and your breakfast later, leaving a clear 12-hour window for your gut bugs to have a rest.   “Look at how you are eating and when you eat. Eating slower will increase digestive enzymes to break down food and ease bloating and try and eat your evening meal before 7pm to avoid putting a strain on the digestive system.  Digestive enzymes are not at their highest later in the evening so food that should be digested tends to stay in the stomach fermenting hence causing bloating.”

Colonic treatments can also help with bloating in midlife, and there are plenty to choose from at Marie’s clinic where she has customised treatments to target specific concerns, such as a coffee enema for a liver cleanse or Wild oregano for parasite cleanse (yes, really) but overall colonic treatments cleanse the bowel and hydrate the system and can be beneficial.  These are recommended 3 times in quick succession for newbies with ongoing treatments every 2-3 months.   

Generally, these days, anything that addresses both the health of the colon and digestive tract as a whole is now widely considered to be ideal by health-conscious individuals and fans of colonics rave about the clear skin and wonderful light feeling after so I am considering signing myself up … 

Massage & Body Brushing 

I took myself off for a full body massage over the festive break to a local massage therapist as I really felt the need for a bit of pampering and relaxation before the festivities kicked off in earnest.  Massage therapy is all about increasing the movement of the body’s circulatory systems in general, particularly the lymphatic system, which helps with the excretion of excess fluids via the kidneys, retained in the tissue under our skin.   After my thorough massage, Felicity gave me a little tutorial in self-abdominal massage– for anyone who has done baby massage on their little ones, the principle is the same:

  1. Lie on your back with your knees supported by a cushion or rolled-up towel
  2. Starting on the right-hand side of your body by your hip bone, using the palms of your hands, press with gentle, circular motions 
  3. move clockwise around the abdomen following the natural digestive path and repeat 3-4 times

Have you tried dry body brushing?  I have been doing this for a few years now once or twice a week and I intend to up this to 4 times going forward.  Skin brushing on a regular basis is key to helping the overall lymphatic system flow smoothly and prevents bloating and swelling across the body. Kate Shapland, founder of Legology and body brushing advocate says “Body brushing is one of those simple tasks that brings huge rewards for minimum effort.  It takes 1 minute a day to sweep the brush over skin with quick flicks up the body (towards the heart and lymph nodes) before, during or after a shower.”

Body brushing newbies beware: the bristles of the brush aren’t soft!  The act of brushing activates the lymph vessels, which are just beneath the surface of the skin, thus helping the lymph to circulate around the body and mop up waste and transport it to the lymph nodes where it is filtered.  The main reason to body brush is to decongest the system, but another great benefit of body brushing, is the way it softens and tones your skin and it also promotes circulation which brings fresh, nutrient-rich blood to the surface of the skin, plumping it and giving it tone.  

Managing Stress can help bloating 

In Chinese traditional medicine, the large intestine and small intestine are considered to be the home of undigested emotion and anxiety respectively.  This might go some way to explaining the complicated relationship many of us women have with our tummies in general and why, when we are on holiday, the bloating may seem less.  Dr Martins suggests looking at how you digest stress. The stress hormone cortisol is typically linked to gain weight around the waist. Our resilience to stress is affected in menopause, impacting cortisol production. Stress can also affect our food choices and lifestyle.  In addition, poor blood sugar regulation, which we are more prone to during peri/menopause, can also increase cortisol.

Our guts respond to how we feel – and if we have cortisol surging through our bodies without respite, our gut’s ability to digest is impacted as it can direct blood flow away from the gut and reduce the production of stomach acid, so working to reduce stress and anxiety and replicating that holiday feeling is key, try taking 2-3 minutes before each meal to take some deep belly breaths to relax and prepare to really savour your meal.

We all know the benefits of exercise and movement in midlife, but it can really help our digestion and to get things moving so to speak  …. Try building in a brisk walk into your day after a meal and you should notice the difference!

words by Nicola de Burlet

Chickpea, Spinach & Smoked Salmon Pancakes

Pancakes are extremely versatile and don’t need to be restricted to just breakfast. This particular recipe involves protein-packed smoked salmon and chickpeas, with some vibrant, iron-rich spinach thrown in for good measure, but feel free to adapt with whatever is handy in the refrigerator. That’s the beauty of pancakes – they go with anything.


serves 2 125g (4½oz) chickpea flour

175ml (6fl oz) warm water

small handful of spinach (approx. 30g/1oz)

½ tablespoon olive oil

2 slices (40g/1½oz) of smoked salmon, torn

30g (1oz) feta, crumbled

squeeze of lemon juice

1 tablespoon chopped chives

sea salt and freshly ground pepper


Add the chickpea flour, water and spinach to a blender, season well and blitz until smooth.

To make each pancake, heat the oil in a smallish frying pan over a medium heat and pour in 3 tablespoons of the batter. Give it a good swirl around the pan until the mixture is nice and thin. Cook for about 1–1½ minutes before flipping it over (a flick of the wrist for the reckless or a spatula for the sensible) to cook on the other side for no more than about 30 seconds.

Remove the cooked pancake from the pan and keep warm while you repeat this step to cook the rest of the batter.

Serve topped with the smoked salmon, feta, lemon juice and chives.

Taken from 2 Weeks to a Younger You by Gabriela Peacock is published by Kyle Books, priced £25. Food photography: Kate Whitaker (Lifestyle photography: Kate Martin

21 Ways To Say “I Love You (Or Me!)” This Valentine’s Day

Love is in the air as we approach the 14th of February. Whether you wholeheartedly invest in Valentine’s Day by showering your other half with presents or settle on a token gift, or perhaps you’re embracing Galentine’s and want to treat your bestie, we’ve got you covered. From gifts tailored to wellness lovers, homebodies, beauty gurus and foodie aficionados, our curated edit covers all price points to suit your budget. We’re sparking ideas for date night with a pasta recipe kit or perhaps you want to spice things up in the bedroom with a stimulating oil, 100% natural of course. If you’re planning to host a Galentine’s dinner or you’ve been invited to one, why not go all out and tablescape in style, with heart-adorned candles and personalised napkins. Feeling sentimental? We’ve included keepsake photo albums and bespoke gifts that add a personal touch. And of course, if you have no idea what to buy, chocolate and flowers are always a winner!

How Healthy Is Your Vagina? This Pioneering Company Can Tell You

Good vaginal health wasn’t something we discussed ten years ago or even 5 years ago, but now, thanks to a wealth of accessible information and a few pioneering influencers and brands who are reminding us just how important this topic is, women & AFAB folks everywhere are opening up about gynae health and more than that – they’re investigating it. One such brand that is at the forefront of vaginal and menstrual health is Daye. Quite often, I find, female reproductive health isn’t really thought of until a real problem is incurred. My own experience of this was with some spotting between periods that I experienced during lockdown. Every doctor I spoke to said it was fine, normal, nothing to worry about. But something in my gut told me not to “just leave it” as I had been advised, and instead, I took matters into my own hands and found a gynaecologist. After quite a few months of investigation, we found that a polyp in my uterus was to blame for the irregular bleeding and that it needed to be removed. I was so pleased I had looked into it – a solution was at hand and it fixed the problem instantly. All this is to say that lifting the lid on our health issues whether the symptoms are small or big is really important and Daye is helping women do just that. 

Daye exists to raise the standards in gynae health by creating innovative products and services that fit conveniently into our lives. Daye’s Vaginal Microbiome and STI screening is a new service, which offers a complete vaginal health check giving either total peace of mind or perhaps letting you know of something that needs looking at. And all from the comfort of your own home – no more embarrassing or awkward conversations with male doctors makes getting help even easier. It is a super simple test, using just one tampon that will help you understand your risk of vaginal infections like thrush or BV, whether you have any fertility-inhibiting pathogens, and other gynae health complications along with STIs such as  Chlamydia, Gonorrhoea, Trichomonas, as well as Mycoplasma and Ureaplasma.

What’s more, your reproductive tract has its own immune system and the composition of your vaginal microbiome plays a huge part in ensuring that everything stays healthy. Daye takes a closer look at your microbiome, which can help you find out what might be causing things like recurrent vaginal infections (thrush, BV) or even preventing you from becoming pregnant (ureaplasma, mycoplasma).

The test was surprisingly easy to do and Daye even made posting it back a complete walk in the park. Once you have your results, which appear on an easy-to-read dashboard, Daye ensures a proper follow-up with their aftercare team, including prescription treatments such as antibiotics and antivirals, and consultations with sexual health nurses, gynecologists and fertility specialists. I was super reassured to find that I was very healthy – my lactobacilli, which is the good, protective bacteria that keep your vagina acidic was in abundance, whereas all the not-so-great bacteria remained undetected. Super reassuring.

According to the UK Health Security Agency there has been a 24% increase in sexually transmitted infections compared to the previous year, and many of these things go unchecked as patients are asymptomatic, so it makes doing this test so worthwhile. So whether you just want peace of mind, to get to the root of the problem or are trying to get pregnant – Daye’s screening kit could be just the answer you need.

Vaginal screening kit

STI screening kit

STI and Microbiome screening kit

words by Sadie Reid

Can CBD Gummies Contribute to Good Health?

CBD gummies are flavourful edibles infused with cannabidiol or CBD. They come in different flavours, colours, and types, making them popular with a wider market. Here we’re exploring why you might want to try CBD gummies and answering the question ‘How do CBD edibles help?’

What do CBD gummies do?

CBD gummies are infused with cannabidiol. CBD is first isolated from the other compounds found in the hemp plant. This is then purified so all THC and other impurities are removed, and the CBD extract can then be infused into the gummies. Goodrays offers a range of high-quality CBD products, like CBD oil, using only the best lab-tested CBD to guarantee purity and quality.

CBD has no psychoactive properties and taking CBD gummies gives you the chance to access a range of potential benefits including:

Mood regulation and stress relief

CBD gummies have a reputation for soothing the mind and reducing stress. They may alter the brain’s response to serotonin, potentially lessening anxiety and promoting a sense of peace and calm.

Improved sleep

CBD gummies can offer a cumulative effect of mood balancing and calming, which can help to regulate your sleep and make it easier to drift off. With less on your mind in terms of worries and stress, sleep often comes more easily.

Pain management

Though still being researched, some studies suggest that CBD has the potential to manage the feeling of pain from a range of conditions from sports injuries to arthritis. Studies so far suggest that it can create an anti-inflammatory response in the body.

Do CBD gummies help immediately?

If you’re considering trying CBD gummies for any of the above benefits, then it’s likely you’ll want a quick result. Keep in mind that CBD gummies need to be digested before the effects of the CBD can begin. Some people will feel the effects within around 30 minutes but for others, it will take longer, depending on individual digestive systems and other biological factors. Some people choose to hold CBD gummies in their mouths before swallowing to cause the CBD to kick in sooner as the saliva quickly binds to the CBD and can bypass the digestive process.

You can take CBD gummies when it is best suited to your lifestyle, with no known adverse effects. Choosing Goodrays for premium CBD edibles in the UK means selecting a product that has been thoroughly tested and uses only the finest quality CBD components. Some people choose to hold CBD gummies in their mouths before swallowing to cause the CBD to kick in sooner as the saliva quickly binds to the CBD and can bypass the digestive process.

DISCLAIMER: Features published by Hip & Healthy are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

A Wellness Editor’s Top Glow-Getting Essentials

As winter takes hold, the toll it exacts on my skin becomes increasingly apparent – from the biting cold winds outdoors to the dehydrating embrace of indoor heating. The convergence of these harsh weather conditions and artificial warmth strips away the natural moisture, rendering my skin dry, taut, and exceptionally sensitive. The delicate nature of our skin, especially on the face, turns the winter season into a delicate juggling act to maintain balance and equilibrium. This time of year truly tests the resilience of the skin barrier, prompting me to rely on a curated arsenal of wellness essentials to sustain my radiant glow. From revitalising skincare formulations to transformative supplements and radiant-enhancing makeup, my toolkit embodies the essence of self-care. To me, confidence in one’s skin is a reflection of both inner and outer self-love. My go-to glow-getting essentials weave together the best of nature, science, and self-care, unlocking the secrets to a luminous complexion.

Understanding that my best appearance aligns with feeling good on the inside, I also have a few “topical” tricks up my sleeve. These serve as additional support to the internal care I prioritise, working synergistically to enhance my overall glow.

The Serum

My current favourite serum is the BEAUTY PIE Youthbomb 360 Radiance Concentrate. Crafted over two-and-a-half years of extensive research and development, this serum delivers a radiant boost to the skin. It features the exclusive Biolog-Elastic(TM) Complex, a blend of 15 active ingredients designed to firm, resurface, brighten, tighten, hydrate, and provide an unmatched glow. This proprietary blend includes a potent Phyto Extract for moisturizing and soothing effects, a synthetic Hexapeptide known for its skin brightening and antioxidant properties, a Marine Active rich in proteins and Exopolysaccharides for reinforcing skin integrity and elasticity, Active Marine Biotechnology to recharge and firm the skin, and an elastic oat-derived molecule for immediate firming. What sets this serum apart is its focus on replicating the ‘wow effect’ of a dermatologist’s office, prioritising luminosity over conventional anti-ageing methods. It has become an essential part of my daily skincare routine, giving me the radiant boost I need each morning. I like to think of it as my perk-up elixir! 

As a BEAUTY PIE member, you can enjoy a generous 75% discount on this high-performance serum, making it an invaluable addition to any skincare collection. If you’re not sure where to start or what type of skincare to choose, then try their free quiz which will guide you towards the products that’ll suit you best! It’s worth doing particularly if you’re a first-time user but really anyone would benefit from a little helping hand! You can currently get a cheeky £20 off using the code 20OFF. You’re welcome! 

The Supplement

WelleCo, a frontrunner in the realm of ingestible beauty and wellness, has unveiled its latest gem: The Evening Elixir. This revolutionary formula is designed to enhance your beauty while you sleep, promoting relaxation and providing deep nourishment to your skin from within. If you’re anything like me and you love something chocolate-y and sweet before bed, then you’ll love this “beauty-in-a-mug” hot chocolate! The Evening Elixir, is crafted with natural Vitamin C from Acerola superfruit to promote collagen production and Niacin for maintaining skin health. Additionally, Magnesium supports normal nervous system and muscle function, while a harmonious blend of Passionflower, Chamomile, Lavender, and Lemon Balm ensures effortless relaxation and rejuvenation. With its decadent cocoa and cacao flavours minus any bitterness, this indulgent elixir helps you unwind and elevate your glow, serving as a delightful 13-calorie treat after dinner to kickstart your unique evening ritual.

The Highlight

Merit Day Glow has been a game-changer in my makeup stash because it offers a multifunctional product (love anything multifunctional) that adds a healthy dose of glow to my complexion, especially needed on days when I’ve been up all night with the kids! This lightweight, cream-based highlighter is designed to provide a subtle yet luminous glow, imparting a healthy, dewy finish to the complexion. Infused with nourishing ingredients like plant-derived squalane and hydrating jojoba oil, it not only adds a touch of shimmer but also helps to moisturize and soften the skin. Its versatile formula can be applied to the high points of the face for a youthful, lit-from-within look, or mixed with foundation for an all-over luminosity. With its easy-to-blend texture and buildable coverage, Merit Day Glow is the perfect addition to any beauty routine, effortlessly elevating your natural beauty with a radiant glow.

The Mask

In winter, your skin can often feel tight and dry, no thanks to environmental aggravators. In my routine, a mask is a true skin saviour that takes hydration to a whole new level. The Ritual of Namaste Sheet Mask by Rituals is my top choice for a luxurious and rejuvenating skincare experience. Infused with natural ingredients inspired by ancient Eastern traditions, this sheet mask is designed to nourish, hydrate, and revitalize the skin. Formulated with a potent blend of sacred lotus flower, saffron flower, and holy basil, it provides a burst of hydration while promoting a radiant complexion. The mask’s innovative design adheres closely to the contours of the face, ensuring maximum absorption of its powerful ingredients. Whether used as a weekly indulgence or as part of a daily skincare ritual, the Ritual of Namaste Sheet Mask delivers visible results, leaving the skin feeling refreshed, supple, and luminous.

The Tool

A proper pamper routine always involves an LED light mask! It’s an extra step I don’t do every day but when I have a bit of extra time on the weekends, I whip this bad boy out. The Boost LED Mask by The Light Salon represents a cutting-edge innovation in skincare technology, offering users a convenient and effective way to achieve radiant, youthful-looking skin. Utilising a combination of red and near-infrared LED lights, this mask penetrates deep into the skin to stimulate collagen production, reduce inflammation, and improve overall skin tone and texture. Designed with user comfort in mind, the mask is lightweight and adjustable, making it suitable for all face shapes and sizes. Its sleek and modern design adds a touch of luxury to any skincare routine, while its clinically proven results make it a must-have tool for anyone seeking glowing, rejuvenated skin.

words by Sadie Reid