Smoke Inhalation From Wildfires: Tips For Helping You and Your Family's Health
Sharing tips and information that I have researched over the years in how to support, and even help our bodies detox from smoke exposure to keep you and your family’s health protected as much as possible.
For the third fall in a row Northern California has been hit hard with wildfires. There always seems to be a point of time where there is a standstill in knowing what to do, fire is still burning so smoke keeps you and the kiddos indoors, travel is not highly plausible in the area, evacuation centers are overwhelmed with donations and assistance, and so you wait. I always feel compelled in wanting to help in some way, but feel like I come up short with solutions. Until it dawned on me while coming across a few post on social, mother’s sharing their concerns about their little ones being exposed to smoke inhalation, and new studies showing the harmful effects of such exposure , especially to younger children and the elderly .
As a wife of a husband who is a Fire Capt. in the area, I have personally worried about the issue of smoke inhalation for years, that all fire personnel in particular deal with in relation to the very nature of their work. Now that concern has grown to include our son who like other children in the area has gone through three big fires locally. While I can’t magically snap my fingers, making these fires and their devastation disappear, I feel I can help and share some information that I have researched over the years in how to support, and even help our bodies detox from smoke exposure.
The tips are sensible and practical, like it is best to stay indoors with circulated filtered air. However life semi continues on requiring us to go outdoors, even if that means just letting our son get outside and get some wiggles out. The tips I am sharing are effective ways we can support our bodies during a stressful time, and most items can be found readily and might even be in your cupboards already.
I also want to share my heartfelt gratitude for ALL FIRST RESPONDERS for keeping our communities safe. May everyone return home safely!
Rest
While I struggle with this one personally, even when emergency events are not happening. Sleep is still one of the most effective ways are bodies restore, decompress, recalibrate and detox. Rest also helps our mental state which effects our physical health.
Water
So when we think of breathing in smoke we naturally think of our lungs being effected, rightfully so. However another bodily system working double time is our detoxifying organs. The major two being our kidneys and liver, which help remove harmful particles we have breathed in from smoke. Yet these toxic particles don’t just stay sequestered in our lungs but slip into our bloodstream and fatty tissues. Water helps flush out the tissues of the liver and kidneys aiding in the removal of filtered toxins, assisting so that these critical organs are not overly bombarded with waste. And this waste can be moved along effectively in the elimination process.
Options to Add to Water:
-Lemon water is additionally helpful to aiding your detoxifying organs and helping to stimulate your gall bladder which is another aid in your livers function. Lemon is incredibly alkalizing to your bodies ph level, antioxidant, high in Vitamin C, and helps kidney function.
-Peppermint aids in helping digestion, anxiety, relieving stress, helps with sleep, and muscle relaxation.
Steam
Steam from a humidifier, shower, bath, sauna, and tea pot can all help in soothing the tissues of the throat, trachea, and lungs that can get irritated when subjected to smoke inhalation and cold, dry air. Steam helps to relax and lubricate airways while also making it easier for mucus to detach itself from membranes. It has also been found that adding Thyme essential oils to steam water has been beneficial for those having trouble with their breathing, as it is -anti microbial -anti viral -anti fungal which all can effect lungs that are susceptible after smoke inhalation.
Tea
Tea is multi functional in its ability to aid and boost our health and how we feel. Sipping on Tea is known for its soothing properties helping soothe throat and upper respiratory tract, keeping us hydrated, supports digestion, reduces inflammation, stress relieving, and positive affects on helping induce sleep.
Tea benefits can be compounded on when adding local honey to you tea. Honey is known in being: -anti inflammatory -anti fungal -phytonutrient powerhouse -anti bacterial -antioxidant rich.
Some of the best Teas to sip on when worried about respiratory health and your bodies detoxifying organ’s functions are:
-Green Tea: helps digestion, high in antioxidants which help remove free radicals from our systems which exposed to when around wild or structure fires.
-Peppermint Tea: (See Above in Water Section)
-Dandelion Tea: detoxifies the liver and kidney, powerhouse of antioxidants, aids with digestion, and elimination
- Yogi Breathe Deep Tea: Found at Target, Amazon and Whole Foods, etc
- Traditional Medicine Breathe Easy Tea: Found at Target, Amazon and Whole Foods, etc
Eat
The kinds of foods you eat during and after being exposed to smoke and fire can help counteract some effects that your body might be having symptoms of. It is best to avoid meat, dairy and foods high in sugar, as they are known to cause more inflammation in the body hindering your body from healing itself as efficiently. Foods that are high in vitamin C help your bodies natural detoxifying systems and boost your immune system, while known to help aid in cell renewal. Antioxidant rich foods are wonderful in helping counter act the free radicals that your body is exposed to.
Antioxidant Rich Foods:
-Berries (Wild Blueberries have highest amount) - Kale -Artichokes -Onions -Beans -Beets -Dark Chocolate -Cherries -Carrots -Red Cabbage - Walnuts -Pecans -Tomatoes -Apples -Spices -Green Tea/Matcha
** A tip the darker the veggie or fruit the more likely they are going to have higher antioxidants
Anti Inflammatory Foods:
-Turmeric - Olives -Ginger -Walnuts -Cherries -Beans -Lentils -Blueberries -Whole Grains -Broccoli -Avocado -Garlic -Olive Oil -Green Tea/Matchs
home
When the outside air is smokey and at unhealthy levels requiring you to stay in your home, and close off outside air from coming in it can be scary to think that your indoor air will also become unhealthy as well. However there are some simple ways to combat this.
-Dust your home using a Damp Cloth. This will help minimize further particles from going airborne.
-Vacuum. Again this will help remove dust, ash, dust mites, etc that can not only make your air quality poorer but can irritate the respiratory system.
-Change Home Air Filter
-Buy an Air Purifier, however do research on the best air filter for your home because NOT all are made equal.
-Add House Plants. House plants are a natural ways to add a decorative feature while being functional at purifying your home air here is a link to NASA’s top rated air purifying plants
yoga
Light exercise is great for the bodies different systems, especially during physical, mental and emotionally stressful time periods. The lymphatic system which runs the length of your body is part of how your body removes everyday toxins. Yet your Lymphatic system has no built in pump to move it along, so the lymph system needs movement to help it drain and flow this can be from massage, walking, lymph drainage therapy and exercise.
During and directly after exposure to smoke it is not ideal to exercise heavily as your body is most likely “stressed’ by working harder internally and by your emotional and mental state. Heavy exercise could exacerbate respiratory conditions. Yet movement you find in yoga ie. twist, stretches and light cardio assist the body in its natural elimination processes.
Another benefit of yoga is a bit more tricky, have you ever noticed when you are in balancing poses like Warrior 3 or Crow Pose you are concentrating so hard on your body in the pose that for a moment your mind isn’t worrying about the stresses that lie beyond your yoga mat. Your mental health is important, and I have found yoga and exercise in general a great way to help in relieving some of that stress.
Collagen -Why You Need To Add It Into Your Diet, Plus Budget and Vegan Friendly Options
Tips for supporting your bodies production of Collagen, one of the major types of proteins our body uses to support our skin, nails, and hair.
Collagen has hit its peak in popularity (you heard it here first, ha) in the beauty and wellness arenas, its everywhere! From Sephora to your local chain grocery store and of course as my son calls is “The Amazon”can ship it to your front door. I must say I didn’t dive in head first to this trend. And I don’t usually with a lot of trends, I wait to see if there is any feedback or waining within individual’s results, because frankly it is expensive and time sucking to keep up while being informed on all the latest trends. I also don’t have a lot of extra time to incorporate new items into my routine so functionality of a product is another key factor.
A great example of an ongoing trend that is great but I couldn’t fully get onboard with is the Celery Juice Drink. While I loved having Celery Juice first thing in the morning, I don’t have time to juice celery every morning especially if there is a chance I will wake up the kiddo with the noise of the juicer, and due to most mornings I wake up before me little sleepy head. I found it also nonfunctional with this drink to have celery continually stock in the fridge, ie me always having to run to the store because celery had run out at home wasn’t always plausible. So I have semi parted ways with this drink, and only do it on occasion so I can keep my sanity in the morning, and still keep this healthy beneficial trend in my back pocket.
Yes I know I went off topic a bit, but my point is and I think will always be that I am very practical (hello typical virgo with OCD here) and wanting to only share tips and trends that are workable, realistic, and try to also give cost effective short cuts!
So that leads me back to Collagen. I was familiar with the benefits of collagen for our bodies, but my personal focus with the use of collagen was a bit more cosmetic however I was pleased to have results with my hair, skin and did notice a less cracking of my joints when exercising. Like many women who are moms there are inevitable changes that happen, to it put mildly. After our son was born my hair became super super course in the back. While I have always had thick semi curly hair, this course texture made hair styling so time consuming and I just never fully liked the end results. As for my skin….well you try to go without sleep for two years straight. Lets just say concealer and I are BFFs for life. I have found the Powder I use and the supplement that I have taken on the regular now for a few months were an ease to add into my routine, and more important I saw results. My hair has become more softer like it used to be, and styling is more easily done to the lessening of the former course texture. So my skin…. has been going through its own journey due to some not quite diagnosed medical issues, I have been having swelling, hives and breakouts due to severe allergies and possible other issues (might share later when I have more answers from doctors). However with all the other issues my skin is going through between spells my skin has been able to heal faster and feels more balanced. This is quite funny to write and is so counter intuitive to how bad my face appears when I am going through “bouts” that are linked to other issues, but it is a testament to the benefits of aiding our bodies in the healing process, in this case with collagen.
What Is Collagen?
So why is collagen so beneficial to our bodies? Collagen is one of the building blocks that cements our bodies together, and one of the major types of proteins our body uses. You find Collagen in connective tissue ie joints, ligaments, muscle and skin. You can also find Collagen in fibrous tissues like our heart, blood vessels and digestive track. The major area that is being exposed and hyper focused on at this time for the importance of collagen is in beauty and wellness industry, as collagen being a main component in the structure of our skin, hair and nails, and how the appearance/strength can be improved if our body is making the proper amounts of collagen. Unfortunately our bodies production of collagen does slow down as we get older. You can see the results of the less dense connective tissue under a microscope on someone who is older, smokes or excessively tans which can all attribute to and lower collagen levels in our dermis layer of skin (Middle layer) making it less dense in connective tissue. This can lead to skin looking thinner, crepey, weakened and not as plump. This loss of collagen can also lend itself to contributing to joints and muscles feeling more stiff, limited range of motion and shrinking of muscles. The far reaching affects and benefits of collagen is easy to see how it can be helpful and worthwhile to look into this trending focus on collagen.
So a issue that I had when powders and formulas first came out was they were all animal based, depending on the companies extraction process they use mostly ligaments and other areas where you find connective tissue and extract it from animals bone and tissue. Personally I have been plant based for over twelve years so the formulas I was finding were not compatible. The point I like to make here that sometimes I believe is missed, when you are consuming a protein from an animal in this case mainly collagen which is a triple helix (think DNA) your body can’t consume that protein whole. Because that protein and its formulation was made for that animal’s body based on that animals needs and diet. Since your body can’t consume that protein whole your body has to break it down, and it formulates what your body needs from it, and what it doesn’t use or consume becomes waste. I am bringing up this point not to go on a tangent (again lol) but its a point I see missing from the collagen conversation. On the other hand when eating plant based collagen builders specifically fruits, veggies, legumes, grains and nuts the profile of these foods doesn’t require your body to break down a complex animal protein making it easier on your body to get the resources it needs ie collagen, vitamins and minerals. Beyond that, plant based options offer other nutrients that help support your bodies collagen production like Vitamin C, A, E, B1 which are some of the key components in the synthesis of your body making collagen, so when getting your collagen from plant based options your body gets the all around ingredients it also needs for pre/post production and protection to help prevent breakdown.
So I am aware of the cost of products specifically in the beauty and wellness space can add up really fast . I do want to share a few products that I saw results from. However I wanted to add in foods that can benefit and support our bodies in the making of collagen and are great for overall skin, hair, nails and well body health that are also a little less taxing on our wallets also more sustainable. For me personally investing in my health is important because I see that everything is possible when you have your health. Health is wealth!
Collagen Building Products
Collagen Building Foods
Let me know what resinated with you in this blog and if you start to include any of these tips into your routine. Also please share your favorite collagen boosting tips, you know what to do comment below!
Essential Oils: Quick and Easy Ways To Add Them To Your Daily Routine
Essential oils are extracted from plants, herbs, flowers and fruits their oils offer us powerful and amazingly potent plant power. Here are some of the ways I use essential oils on the daily and recipes that I have found to use around my house, my skin and other uses.
My daily routine and the daily products I use have to be a quick process, with most of my day spent on the go. As I am sure many of you can relate. A great product I wanted to share because of the wide varieties of uses with great impact are essential oils. I use various types of oils that vary in the countless ways they can be used, from helping me to focus on a project that might be a little tedious (like writing ha), to helping me gain ease when feeling some anxiety creeping up, or if my allergies are kicking my ass, again essential oils come into use. I know some of you reading this you might be familiar with essential oils, but if your like me I love to hear from people about their techniques in using products, specifically if their processes are simple yet beneficial, like the applications I wanted to share with you are.
Essential Oils can be utilized for in home cleaning sprays, in baths to help with sore muscles or stuffy noses, hand sanitizers, flavoring in soups (lemongrass my favorite) and skincare. So the fact that essential oils are extracted from plants, herbs, flowers and fruits their oils offer us powerful and amazingly potent plant power. This concentration of plant power has so many various benefits and their effectiveness are backed by science (https://draxe.com/essential-oil-uses-benefits/) and centuries worth of techniques from a wide tradition of medical modalities and religious practices.
My appreciation has grown for essential oils as I have learned new uses for them and how easy they are to incorporate into my everyday routine. This appreciation goes a bit further then just their use but also their ability to trigger bodily responses even by just simply smelling. Take an oil like Lavender which increases inclinations to slow down and triggers a response to your nervous system to relax and just taking a few deep breaths no matter what I am doing makes me feel more at ease. Yet Lavender is also high in antioxidants so topical use on skin is known to soothe skin especially skin that might be suffering from bug bites, minor burns, and acne. I will link all the Oils I use at the end.
Here are some of the ways I use essential oils on the daily:
Meditation
I practice meditation daily in the mornings. Some days I am sure you can relate either I have a full to do list, or my mind is extra busy and all over the place. I use essential oils to help trigger myself to be more present. I love to use lavender or a mental clarity blend which also has lavender in it. I dab it on the base of my palms and rub my hands together to warm and activate the oil further, then cup my eyes making the base of my palms at nose level and taking a few deep breaths. This practice lets me sink into meditation more immediately and deeper. And if my son makes an appearance he also likes to take a few whiffs of the oil. This method of using essential oils for calming is also great before bed.
Skin
So yes winter did find us here in California, and boy has my skin been having a tantrum over it. One way I like to help soothe my skin is a skin mist. I make it with 10 drops of Chamomile Oil and only around 5 drops or so of Lavender. I keep my reused bottle in the fridge which adds another layer of comfort to my skin with the cooler temp. In the summer time I will switch up the mixture by adding Lemongrass Oil instead of Lavender. Lemongrass oil I love the refreshing vibrant scent but it is potent add around 3 drop of it and your set its that powerful in how potent the scent is.
Facial Mist
1 Cup of Purified Water
2 Organic Green Tea Bags
10 Drops of Chamomile essential oil
Direction: Brew the two tea bags in 1 cup of water let cool, remove tea bags, then add essential oil than add all liquid to preferably a glass bottle.
Schedule
Home
Essential Oils have such an instant impact to your senses and are a way to change the mood feeling of a room/home. To our diffuser in the morning time a more vibrant scent like citrus based scents add an uplifting boost I often add lemon, orange, lemon grass or even tea tree. The citrus scented oils make especially early mornings more doable in the way the scents help to naturally offer your senses a kick of zest that are nice especially on early winters morning when it is chilly and dark out. The essential oils to me also just make the house feel cleaner by having a fresh scent filling the room. I like a little warmer scents in my bedroom such as Jasmine, Ylang Ylang and switching up the oil at night time with a more calming scent. I use diffusers around the house I find diffuser easy to use and maintain.
Another way I create with the oils to make beautiful scents is by diluting the oil with water to make a room spray. Again super easy to make but I can change the scent quickly depending on what I am liking at the time. These sprays are just another way I like to make our house feel fresh especially during the winter when you are likely to be more enclosed in your house or if you have pets for roommates. One other tip I have only done only a couple of times is spray our bed and pillows with a more relaxing scented spray before bed. I know bedtime pillow sprays are totally in right now but by the time I am finally able to get to bed I just pass out, or don’t have the capacity to even think about any spray haha. However I will turn on the diffuser and add additional relaxing sleep time oils in it. However I do have a simple pillow/sheet spray that you can use like I said I always forget about the spray when it does come down to me going to bed but those handful of times I did remember I found the scent to be very relaxing.
Pillow Mist
1/4 cup distilled water
3 tablespoons witch hazel
20 drops lavender essential oil
15 drops frankincense essential oil
Room Spray
1/2 cup water
2 tablespoons Vanilla Extract
10 drops Lavender essential oil
5 drops Chamomile essential oil
Cleaning
So another way essential oils keep our house fresh is by helping me clean it. And I must say that one way I pick cleaners is by their smell and yes it takes me awhile to shop because I do have to smell everything thankfully my son is totally a professional smeller like his mom. My husband however….. I digress. So I like to make a couple of my own concoctions that work really well and I can simply change the scent whenever.
Cleaning Scrub
2 cups of Baking Soda
10 Tea Tree essential oil
10 of your Favorite essential oil
Cleaning Spray
1 cup of Water
1/2 cup of White Vinegar
15 drops of Tea Tree Oil
20 drops of Eucalyptus Oil or your favorite oil
I am continually adding oils to my collection, as I learn about new uses. For example last week while our family was battling a cold, so I used Tea Tree oil with water as hand sanitizer. I get most of my oils from my naturopathic doctor, and the oils she uses are of such high quality and I love them and will be linking them below. I found a wonderful essential oil blend on my last visit to her office ( I get B-12 shots) that is made to clear your sinuses and had a few ways to use it ie q-tip up your nostrils, rub on the chest and for my son I added several drops to his bath.
So here are some of my oils that I have on hand:
Chamolmile (http://pranarom.us/products/essential-oils/chamomile-german/)
Eucalyptus Globulus (http://pranarom.us/products/essential-oils/eucalyptus-globulus/
Lavender (I dont know what they do but this is the best ever lavender scent I have ever smelled) http://pranarom.us/products/essential-oils/lavender-angustifolia/
Frankincense http://pranarom.us/products/essential-oils/frankincense/
Orange, Sweet http://pranarom.us/products/essential-oils/orange-sweet/
Lemon Verbena http://pranarom.us/products/essential-oils/lemon-verbena/
Lemongrass http://pranarom.us/products/essential-oils/lemongrass/
Tea Tree http://pranarom.us/products/essential-oils/tea-tree/
Ylang Ylang Complete http://pranarom.us/products/essential-oils/ylang-ylang/
Thyme ct Linalol http://pranarom.us/products/essential-oils/thyme-linalol/
Peppermint http://pranarom.us/products/essential-oils/peppermint/
Lemon http://pranarom.us/products/essential-oils/lemon/
Geranium, Rose http://pranarom.us/products/essential-oils/geranium-rose/
Mental Clarity http://pranarom.us/products/wellness-blends/mental-clarity/
Stress Recovery http://pranarom.us/products/wellness-blends/stress-recovery/
Sinus Formula http://pranarom.us/products/wellness-blends/sinus-formula/
So these essential oils are all the same brand this is not sponsored like I said previously I just buy the oils from my naturopathic doctor who sells this brand but I must say I do like the brand for their quality and easy use. Please comment below and leave some of your favorite essential oils and your favorite concoctions! And would love to hear feedback on if you tried any of these recipes.
Ways To Protect Yourself From Skin Cancer (That Have Nothing To Do With Sunscreen)
We are too quick to focus only on sunscreen and forget all the other things that put you at risk for skin cancer. Here are four ways to prevent this disease that have nothing to do with SPF:
One in five Americans will be diagnosed with skin cancer during their lifetime. Many people don't know this, but skin cancer is the most prevalent cancer worldwide, and in the United States, there are more new cases of skin cancer than breast, prostate, lung, and colon cancers combined. Research shows that the incidence of melanoma in women 18 to 39 increased 800 percent from 1970 to 2009. In other words, we should all be reading up on how to prevent it.
I say this not only as a skin cancer expert and dermatologist but because I am one of those five. And if I had known then what I know now, there's a chance I wouldn't have had the extreme displeasure of having to diagnose myself with the most deadly skin cancer there is: melanoma.
And while sunscreen is an important part of skin cancer prevention, we are too quick to focus only on sunscreen and forget all the other things that put you at risk for skin cancer. Here are four ways to prevent this disease that have nothing to do with SPF:
1. Get your beauty sleep.
Your body is regulated by your circadian rhythm, which regulates one of the body's most important hormones: melatonin. Melatonin influences your body weight, reproduction, and hair growth and helps your body know when to sleep and wake up. One of the most important roles melatonin plays in skin health is its ability to protect it from UV radiation. In fact, melatonin has been shown to be a stronger scavenger of free radicals than vitamin C or vitamin E, which are both often used to treat cellular damage. As an antioxidant, melatonin has a protective role against UVB skin damage and can block free radical damage, decrease inflammation, and stimulate the formation of other potent antioxidants in the body such as glutathione and superoxide dismutase. Translation: Getting quality sleep every night helps block the damaging effects of UV rays.
2. Eat the rainbow.
UV exposure and other environmental factors can quickly deplete your skin's innate antioxidant reserve. As a result, cellular and DNA damage is created, and this increases your risk of developing melanoma and non-melanoma skin cancer. Eating foods rich in antioxidants like collards, strawberries, kale (which all contain plenty of vitamin C); avocados, dark-green leafy vegetables, salmon, nuts (great sources of vitamin E); carrots, squash, sweet potatoes (vitamin A); and romaine lettuce, Swiss chard, spinach (which contain lutein and zeaxanthin) is extremely important. These foods have anti-inflammatory, immunomodulatory, and antioxidant properties, which is why they are considered among the most promising group of compounds to be researched and implemented as an ideal cancer-prevention strategy.
3. Get caffeinated.
Studies have shown that higher consumption of caffeinated coffee was associated with lower risk for basal cell carcinoma and may also have an effect on lowering the risk of melanoma. In a clinical study of over 90,000 Caucasian women, it was found that those who drank six or more cups of coffee per day had a 30 percent decrease in the prevalence of non-melanoma skin cancer. In a separate study, coffee consumption of one cup per day was associated with a 3 percent reduction in melanoma risk, while another study showed a 20 percent decreased prevalence of malignant melanoma consuming four cups a day. The sweet spot may turn out to be somewhere in the middle but more research needs to be done. For now, though, we know that the benefit is tied to the bioactive chemicals in coffee, including caffeine and chlorogenic acid, so don't switch to decaf just yet!
4. Get naked.
The only way to examine your skin is to see it—up close and personal. Get ready to party in your birthday suit and be on the lookout for any uninvited guests. I can't stress this enough: When you take notice, you can take action. So make a date with yourself and pick one day a month that you commit to checking your skin, and put it in your calendar. Get naked. Examine yourself either before or after your shower. You're already naked, so make the most of it. Start at the top of your head and work your way down to your toes. Look in all your nooks and crannies: your mouth, lips, ears, armpits, belly button, nails, between your fingers and toes, the tops and bottoms of your feet. Check out your intimate bits—front and back. Grab a hand mirror so you can see the skin externally and internally. (Here's a guide for what to look for.)
Skin cancer is both the most prevalent and the most preventable cancer in our country. Remember to keep up with these four tips, as well as being diligent about sunscreen if you're going to be spending time outside. Cheers to your resilient health!
Summer Is Here.....Summer's Bucket List
Summer days fly bye and so do plans, so I wanted to make a summer bucket list to help keep some of the activities that I look forward to during this time of year in mind.
I am a wimp, when it comes to summer temperatures sizzling outside. However I am excited for summer this year, there is just a motivating energy that i’ve been feeling. It might be the sun is rising a few mins after I wake up. Or the longer summer days are helping me feel a little less rushed later in my day, another aspect to loving the longer days is feeling supported and more inspired to get more projects done. More important to me than checking off items on my to do list is the time spent outdoors, the long late evenings spent chatting with family and friends sharing memories and laughs in our backyard, or staying past the sun setting at the beach.
Summer also has a way of slipping away to quickly, with a husband who is a Fire Captain and the state of Ca sadly on fire for most of the months, the time of long lazy days of childhood are certainly a dream. Summer days fly bye and so do plans, so I wanted to make a summer bucket list to help keep some of the activities that I look forward to during this time of year in mind, so when the season comes to an end I don’t find myself regretful that I let the days pass me by. So in typical type A adult me mode I decided to make a list, then I am working on scheduling activities in.
Love to know what summer plans you have coming up, any changes in your routine, or exciting festivals or retreats you might be heading off to?!? Wishing you a wonderful summer and plenty of fun in the sun!
