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Tag: summer

Sign up for a stress-free festive season

November 22nd, 2022 by The Hello Doctor Team

This is a wonderful time to be with family, have a break, and enjoy tasty food and good company. But somehow things often end up less jolly and more ‘just-let-it-be-January.’

Why is this time of year so often accompanied by skyrocketing stress, anxiety and exhaustion? For one, we can feel overwhelmed with the extra social engagements. Plus, at big gatherings we might have to face people with whom we don’t necessarily see ‘eye-to-eye.’ It’s also easy to overindulge and spend money as if we’ve won the lottery (knowing full well our accounts are redder than Rudolph the Reindeer’s nose).

If you’re wondering how to have a great year-end without all this angst, read on.

Be best friends with boundaries 

The festive season is a time of giving, but sometimes we give so much (time, energy, money) that we can no longer look after ourselves. Feel like you have to partake in all the family events or get gifts for everyone? Worried about being saddled with all the meal prep? Setting boundaries will help you navigate these stressful situations.

In a nutshell, says American research professor and author of Dare to Lead, BrenĂŠ Brown, “A ‘boundary’ is simply what’s ok and what’s not ok.” And that’s something you decide for yourself. Identify what’s important to you over the festive season and what your limits are, then set boundaries from there. Work out in advance what you are comfortable with in terms of:

  • Where you spend your time
  • Who and what you prioritise
  • How much money you spend
  • What and how much you eat and drink
  • Which holiday traditions you keep

It’s important to let go of guilt. Remember, having boundaries doesn’t mean that you don’t care about others. Healthy boundaries enable you to care for others and yourself.

Defuse festive season stress further with these strategies:

  1. Gift wisely. Festive gifting sounds fun but can be emotionally draining and cause serious financial strain. Does everyone really need an individual gift? A way around this is for each person to draw one name and buy only that person a gift of a certain value. Parents could club together to get teachers gift vouchers, while families could buy gifts for the children only. Try a gift-list app to help you keep track of spending, like Christmas Gift List Tracker for iPhone or Christmas Gift List for Android.
  2. Jingle all the way (to the bank). Hosting a fancy dinner, splurging on a holiday, a night on the town or a shopping spree can make a dent in your financial freedom. Set a budget before you get sucked into all the holly jolly. Find ways to stick to your budget. For example, rather than catering the get-together in full, ask everyone to bring a dish and drinks. Take your evening-out budget in cash and, once that’s spent, it’s time to go home.
  3. ’Tis the season to be healthy. The temptation to overindulge is real. But you don’t have to forgo your seasonal delights – just make sure the rest of what you eat that day is healthy. Avoid skipping meals “to make up for the splurge” and stick to small portions of the treats. Leave the sherry for Santa and choose refreshing mocktails. And get moving with a walk on the beach or a game of frisbee. There’s a strong link between exercise and stress reduction.
  4. Be summer safe. With our year-end weather being sunny side up, it’s important to take steps so you don’t end up with heat exhaustion or even permanent skin damage. Keep hydrated (with water, that is – alcohol makes you more dehydrated) and follow the Australian slogan of “Slip-Slop-Slap”: slip on a shirt, slop on sunscreen, and slap on a hat. Avoid the sun at the hottest times of the day (10h00–15h00).

So, set those boundaries and stick to them – it’s the best gift you can give yourself and everyone around you.

Quiz: Check your festive season stress levels

References

Impress your friends with these tasty mocktail recipes

November 22nd, 2019 by Content Editor

Cool as a cucumber

Ingredients

  • Âź cucumber
  • 2 tbsp raw honey
  • Âź cup soda water
  • 2 tbsp fresh lime juice
  • 3-4 large ice cubes
  • Âź crusted ice per serving
  • 2 springs fresh mint (optional)

Method

  • Peel and remove seeds from cucumber, then chop into thin slices — setting a few slices aside for garnish at the end.
  • Blend lime juice, one sprig of mint, cucumber and honey in a blender until smooth.
  • Add crushed ice into two glasses and pour the mixture on top.
  • Top each glass off with soda water or cold tea.
  • Garnish with cucumber slices, lime wedges and mint leaves if desired

Citrus mock mimosas

  • ½ cup fresh grapefruit juice
  • Âź cup fresh lime juice
  • 1 tablespoon honey
  • 1 (350 ml) bottle sparkling water, chilled
  • Long, thin strips of orange peel, grapefruit peel, and/or lime peel, curled (optional)

Method

  • In a 2-cup glass measure combine orange juice, grapefruit juice, lime juice and honey. Stir until honey is dissolved. Cover with plastic wrap or foil and chill mixture for at least 2 hours or up to 24 hours to blend flavours.
  • To serve, pour juice mixture into four champagne glasses. Add sparkling water and stir lightly to mix. If desired, garnish with citrus peel strips.

Pineapple ginger kombucha mocktail

Ingredients

  • 2 cups pineapple juice, chilled
  • Âź cup organic lemon juice, chilled
  • 2 tbsp pure maple syrup
  • 1 organic lemon, sliced
  • 2 cups ginger kombucha, chilled
  • 5 sprigs fresh rosemary
  • 1 tbsp organic cane sugar, or granulated sugar

Method

  • Remove the leaves from one sprig of rosemary and chop finely. Combine with sugar and transfer to a small plate or dish that is larger than the diameter of the glasses you will be using.
  • Rub the edge of each glass with lemon, then invert the glass into the rosemary-sugar mixture to rim the glasses.
  • Combine pineapple juice, lemon juice and maple syrup in a pitcher. Stir to combine, as the maple syrup will sink to the bottom. Slowly add the kombucha.
  • Pour over ice-filled, rosemary-rimmed glasses and garnish with lemon slices and sprigs of fresh rosemary. Serve immediately.
  • Kombucha tends to cut the sweetness in a drink, so you may want to adjust the amount of maple syrup to suit your taste. Different brands of kombucha will also vary in sweetness, so play around with different combinations to find the balance you like best.

References:

Home-made lemonade to boost your health

November 21st, 2019 by Content Editor

Nothing beats ice-cold, zesty lemonade on a hot day. Unfortunately, it’s often loaded with sugar. The good news is that making your own lemonade means you can enjoy a healthier option.

Lemons are chockful of good-for-you nutrients that have several health benefits. They’re packed with Vitamin C and plant compounds that help to boost heart health. Furthermore, the soluble fibre found in lemons (including the pulp) helps to improve digestion.

The easiest way to make lemonade healthy is to swap out refined sugar for natural sweeteners.

Here are two refreshing, low sugar homemade lemonade recipes to quench your thirst.

Healthier homemade lemonade

Ingredients

  • ½ coconut nectar, coconut sugar, honey or xylitol (natural sweeteners)
  • 1 cup water
  • 1 cup freshly squeezed lemon juice
  • 4 cups cold water

Method

  • Add sweetener and 1 cup water to a small saucepan. Bring to a boil, stirring frequently.
  • Once boiled, remove from heat and decant into a glass jug.
  • Add lemon juice and remaining water.
  • Place in the fridge for 2-3 hours to chill.
  • Serve with ice cubes.

Using this recipe as a base, you can add different fruit for lemonade with a twist.

Strawberry lemonade

Ingredients

  • 15 to 20 strawberries
  • 2 cups homemade lemonade

Method

  • Add fresh strawberries to a blender and then puree them until they’re evenly broken down.
  • Transfer the pureed strawberries to a fine mesh sieve and press through to get strained strawberry juice.
  • Add Âź cup of the strawberry juice to the bottom of a jar or tall glass, followed by the base lemonade recipe and then top it off with some ice cubes to keep it cool.

Blueberry lemonade

Ingredients

  • 2 cups blueberries
  • 2 cups homemade lemonade

Method

  • Add fresh blueberries to a saucepan and heat over a medium-high heat. The blueberries should become a darker colour.
  • Transfer the cooked blueberries in a fine mesh sieve and press through to strain blueberry juice.
  • Add a quarter cup of juice to the bottom of a glass, followed by homemade lemonade.

Top tips

  • If you don’t enjoy the lemon pulp, strain it with a fine mesh sieve.
  • Refrigerate your lemonade after making it and leave it for a while so the flavours can develop.
  • Add slices of your favourite fruit for more flavour.
  • Make a little extra to make lemonade ice blocks – regular ice blocks could water down your lemonade.

References:

5 Skewer recipes to try out this summer

November 20th, 2019 by Content Editor

Everyone loves a good braai. But serving the same meals can become boring over time. Shake things up by having a skewer themed braai. Serving meat and vegetables on skewers means more variety in easy-to-eat portions.

Here are five yummy skewer recipes to get you started.

Surf ‘n turf kebabs

Ingredients

  • 500g beef steak
  • 4 calamari steaks
  • 2 lemons
  • juice of 1 lemon
  • 15ml oil
  • 2 garlic cloves, crushed
  • Handful of fresh parsley, chopped
  • salt and freshly ground pepper
  • 60 ml barbecue sauce
  • Herbs to garnish (optional)

Method

  • Prepare a braai with enough coals to cook the steak and calamari. Keep a braai grid and kebab skewers handy.
  • Cut the steak into 3cm cubes. Slice the calamari into wide strips. Cut the lemons into wedges.
  • Put the calamari in a marinating bowl and set aside.

For the marinade

  • Mix all the ingredients well and pour over the calamari. Mix to coat and marinate in the fridge for 30 minutes.
  • Thread a lemon wedge on a skewer, then a steak cube. Fold a calamari strip and add to the skewer. Repeat until the skewer is nearly full. Make the rest of the kebabs in the same way.
  • Season with salt and pepper. Arrange on the grid and braai for a minute on each side.
  • Brush liberally with the barbecue sauce and braai for another 1-2 minutes a side or until the steak is done to your liking and the calamari is no longer translucent.
  • Garnish with herbs and serve hot.

Greek chicken kebabs

Ingredients

For the marinade

  • 3 tbsp extra virgin olive oil
  • zest of 1 lemon
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 2 stems fresh rosemary, de-stalked and finely chopped
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp salt
  • Black pepper

For the kebabs

  • 900g skinless, de-boned chicken thighs
  • wooden skewers, soaked in water for 30 minutes

Method

  • Place all the ingredients for the marinade in a bowl and mix to combine. Cut the chicken pieces into cubes. Add to the marinade and toss to coat. Cover with cling film and refrigerate overnight.
  • Thread the chicken onto the skewers. Season lightly with sea salt and cook the kebabs over the coals, turning frequently until slightly charred and cooked through. Serve with extra lemon wedges.

Grilled strawberries

Ingredients

  • 15-20 strawberries
  • 3 tbsp melted butter
  • 1 tbsp honey
  • 1 tsp lemon zest
  • Pinch of salt
  • Lemon wedges

Method

  • Soak skewers in water for 15 minutes. Thread strawberries onto skewers from stem to tip. In a small bowl, whisk together melted butter, honey, lemon zest and salt. Brush onto the fruit skewers.
  • Heat grill or grill pan to medium and grill strawberries on each side until slightly charred. Brush with butter mixture as they cook.
  • Remove from heat, squeeze with lemon and serve.

Greek salad skewers

Ingredients

  • 1 big block of feta, cut into cubes
  • Âź cup extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 clove garlic, smashed
  • 1 tbsp chopped fresh dill
  • 1 tbsp chopped fresh parsley
  • Flaky sea salt
  • Freshly ground black pepper
  • 12 pitted olives
  • 12 cherry tomatoes
  • 1 cucumber, cut into 12 large cubes

Method

  • In a small bowl, combine feta, olive oil, lemon juice, garlic, dill and parsley. Season with salt and pepper, then toss until cheese is fully coated in the marinade. Leave for 15 minutes.
  • Assemble skewers by layering feta, olives, cherry tomatoes and cucumber onto medium skewers

Zucchini and cauliflower skewers with feta

Ingredients

  • 4 large zucchini and summer squash
  • 1 head cauliflower, cut into florets
  • 8 skewers, soaked in water for 20 minutes
  • Extra-virgin olive oil, for drizzling
  • Salt
  • Freshly ground black pepper
  • Âź cup crumbled feta
  • 8 skewers, soaked in water for 20 minutes

Method

  • Preheat grill to medium-high. Shave zucchini and yellow squash into long strips using a Y peeler or mandolin. Skewer zucchini, yellow squash, and cauliflower. Drizzle with olive oil and season with salt and pepper.
  • Grill, turning occasionally, until vegetables are tender and slightly charred, 10 to 12 minutes.
  • Top with crumbled feta.

References

Why homemade sunscreen is a no-go

June 17th, 2019 by Content Editor

From DIY facemasks to beauty products, there’s a homemade swap for most things these days; including sunscreen. The DIY version of sunscreen certainly seems simple.

The main ingredients include essential oils and shea butter topped off with the mineral-based sun shield, zinc oxide. Blend them all together and you’re good to go!

As simple as this sounds, using DIY sunscreen could backfire, and instead of protecting your skin, it could cause skin damage instead. Sunscreen serves as a barrier that protects your skin from absorbing ultraviolet (UV and UVB) rays. UV rays ages skin while UVB rays can cause sunburn. Both can lead to harmful skin conditions like skin cancer and severe burns.

Here are a few reasons why you should ditch your DIY sunscreen.

You can’t judge its effectiveness


An effective sunscreen offers protection from both UV and UVB rays. The only way to test whether a sunscreen can do this is under controlled conditions in a laboratory. Guessing the effectiveness of your homemade sunscreen by looking at your skin is not a reliable nor accurate method.

You can’t determine the time of exposure

If you spend too much time in the sun without any sunscreen, your skin will start to burn. This is known as erythema or sunburn. The SPF of your sunscreen is an indicator of how long you can safely stay in the sun before your skin starts to burn. For example, SPF 30 protects you 30 times more than if you go without sunscreen. In other words, it delays the burning process.

Without proper lab tests, there’s no way for you to know the SPF measurement of your sunscreen and how long you can safely stay in the sun. Since sunburn can only start to appear anywhere from six to 24 hours after exposure to the sun, you can’t determine how long you can safely be exposed to the sun simply by looking at the colour of your skin..

You can’t judge if it’s going to stay stable

When it comes to sun exposure, making sure that a sunscreen formula is effective and stable is important. When cosmetic products are made, they go through different processes to ensure that reactive ingredients like zinc oxide will stay stable over time. If the ingredients used in homemade sunscreen aren’t stable, it could affect how well it works when exposed to the sun. It not only needs to stay stable while it’s in the sun but also while on your skin. Only professionals working in a lab can test if ingredients will interact to each other.

References:

Taste the summer with these smoothie bowl recipes

November 13th, 2017 by The Hello Doctor Team

Move over, smoothies! Smoothie bowls are the new healthy additions to summer breakfasts. These treats are dense, filling and packed with antioxidants and vital nutrients. Get out your blender and prepare to indulge.

A Bowl of goodness

Just like smoothies, smoothie bowls are packed with antioxidants, which ensure you’re getting a dose of fruity fibre in your diet. But as they’re served in a bowl, the consistency is denser, making for a hearty breakfast that’s delicious enough to be a dessert.

Smoothie bowls also help you steer clear of the usual carbs like sugary cereals, granola and bread.

Get the best from your bowl:

  • Preserve your ripe bananas by slicing them up and sticking them in plastic bags in the freezer. You’ll reduce the waste of overripe bananas and have a nice consistency to your smoothie bowl.
  • Use frozen berries if fresh ones aren’t in season.
  • You can get as creative as you want with the toppings (nuts, seeds, fresh fruit slices, a drizzle of honey).

Basic smoothie bowl formula:

  • 1-2-part greens (spinach or kale)
  • 1-part fruit
  • 1-part protein (yoghurt, protein powder)
  • 1-part healthy fat (ground seeds, nut butter, avocado)
  • Ice
  • Liquid (water, coconut water, milk, nut milk)

You can omit the greens and add any superfood or ingredient of your choice.

Tropical green smoothie bowl

  • 1 ripe banana
  • 1 cup baby spinach leaves (or chopped ordinary spinach)
  • 1 cup fresh or frozen pineapple cubes
  • A pinch of fresh, grated ginger
  • ½ cup coconut water
  • Toppings of your choice (nuts, chia seeds, pineapple slices, etc)

Add your ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Peach-raspberry smoothie bowl

  • 1 cup plain yoghurt
  • 1 handful fresh or frozen raspberries
  • 1 peach, pitted and sliced
  • 1 tsp honey
  • 1 tbsp ground flaxseed
  • Toppings of your choice

Add the ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Cocoa, banana and peanut butter smoothie bowl

  • ½ cup almond milk
  • 1 ripe banana
  • 1 tbsp peanut butter (or any nut butter of your choice)
  • 1 tbsp raw cacao powder (available at health shops)
  • A pinch of cinnamon
  • Toppings of your choice (banana slices, cacao nibs, nuts)

Add the ingredients to a blender and blend until you get the desired consistency. Place into the bowl and top with toppings of your choice.

Very-berry smoothie bowl

  • 1½ c frozen mixed berries
  • 1c fresh blueberries
  • 1c plain yoghurt
  • Toppings of your choice (dried cranberries, goji berries, pumpkin seeds, nuts)

References:

Can the heat make you sick?

November 9th, 2017 by The Hello Doctor Team

Summer festivities are in full swing. The sun is shining, the air is warm, and the sky is blue; this definitely calls for outdoor fun. Take care of your body though; soaking up the rays comes at a cost.

Dangerous heatwaves are common and can even be fatal; leading to death in more than 60 different parts of the world each year! So how exactly does this happen?

What is so bad about the heat?

Think about it like this: when you’re outdoors, there’s nothing between you and that giant ball of energy and light – except for a layer of sunblock. When sunlight hits the earth, some of its radiation is absorbed and some is reflected. Darker surfaces absorb more of the radiation and lighter surfaces reflect the radiation. (Which is why you feel cooler when you wear light or white clothes.)

Although sweating (and breathing) are your body’s ways of cooling itself down, it is only effective when the sweat can evaporate. If you’re trapped in intense heat, your body loses its ability to cool down. Your body temperature will keep rising until you get heat exhaustion or heat stroke.

Heat exhaustion

This heat-related illness can happen after you’ve been exposed to high temperatures, and is often accompanied by dehydration.

There are two types of this exhaustion:

  • Water depletion: Weakness, excessive thirst, headache, and loss of consciousness.
  • Salt depletion: Muscle cramps, nausea, vomiting, and dizziness.

Dehydration can also be worse if you have skin damage. When the sun’s rays penetrate on your skin, it can cause pigmentation changes, wrinkles and burns.

Heat stroke

Exertional heat stroke (EHS) is the most severe form of heat illness. A heat stroke is a life-threatening condition and must be treated as soon as it happens. If it isn’t treated immediately, it’s likely to result in death within a short space of time.

Look out for these signs

  • A throbbing headache
  • Light headedness and dizziness
  • Rapid heartbeat
  • 40°C body temperature or higher
  • No sweat, despite the heat
  • Confusion and hallucination
  • Hot, dry, red skin
  • Cramps and weak muscles
  • Nausea and vomitting
  • Irritability and changes in speech
  • Shallow breathing
  • Dilated pupils
  • Convulsions
  • Loss of consciousness

Heat rash

A heat rash is a skin rash that occurs when sweat ducts trap perspiration under the skin. Heat rash often takes place during hot, humid weather and often looks like red clusters of pimples or small blisters. It usually develops in skin folds, elbow creases, the groin or on the neck and upper chest.

Prevention is key

Drink at least eight glasses of water a day to stay hydrated. Drink before you feel thirsty, and avoid alcohol and caffeine which could dehydrate you further. To protect you from heat-related conditions, remember the following:

  • Wear light-coloured and lightweight clothes. Use a sun hat, cap or an umbrella to deflect the sun’s rays.
  • Use a sunscreen with an SPF of 30 or more to avoid sunburn.
  • Eat smaller, more frequent meals instead of big portions.
  • Avoid strenuous activity.
  • Stay indoors as much as possible.
  • Limit your time in the sun when the sun’s rays are most intense, between 10am and 4pm.
  • Protect your eyes with sunglasses. Choose sunglasses labelled with a UVA/UVB rating of 100% to get the most UV protection.

References:

Savvy salads

December 21st, 2016 by The Hello Doctor Team

You’re starving, but it’s hot and stuffy, and the idea of cooking in a hot kitchen sounds like the worst idea ever. Say hello to your summer BFF: salad! Salads are great options for when the weather is humid. With the right ingredients, these little meals will keep your hunger at bay and your body healthy and happy, all summer long.

Continue reading “Savvy salads”

Did you wear sunblock today?

November 30th, 2016 by The Hello Doctor Team

What is SPF?

SPF stands for “sun protection factor”. It is a marker of how well a product will protect your skin from the sun. This factor, which can range anywhere from 10 to 50, measures the sunscreen’s ability to protect against UVB rays only. UVB rays are the ultraviolet rays that cause sunburn, skin damage and contribute to skin cancer. The SPF number does not indicate the amount of UVA protection a sunscreen offers. UVA rays are the ultraviolet rays that penetrate deep into the dermis. However, there are broad-spectrum sunscreens that contain ingredients like zinc oxide and titanium dioxide known to block and protect against both UVB and UVA rays.

How SPF works

The SPF is a multiplying factor. It is calculated by comparing the amount of time that it takes to produce the first sign of redness on unprotected skin, versus the time it takes to produce redness on skin that has been protected.

If your skin, when unprotected normally, starts to burn after 10 minutes of sun exposure, a sunscreen with an SPF of 30 would increase that time by a factor of 30, allowing you to stay in the sun 30 times longer than you could without protection. This means you could stay in the sun safely for about 300 minutes. The higher the SPF of the sunscreen, the more UV rays it blocks out.

This is a basic explanation. It’s dependent on lots of factors that affect how well you are protected from the sun. These include your skin type, the amount of sunscreen you’ve used and how active you are. So, relying on the SPF to determine how much time you can spend in the sun is not a good idea.

No sunscreen, regardless of the SPF, should be expected to stay effective for longer than two hours without being reapplied.

Which SPF for your skin?

  1. Fair complexion: choose a sunscreen with a high SPF. Anything with an SPF of 30 or higher is good.
  2. Oily or acne-prone skin: go for an oil-free sunscreen.
  3. Sensitive or allergy-prone skin: opt for a sunscreen containing barrier ingredients such as zinc oxide and titanium dioxide, rather than other chemicals.
  4. Dry skin: look for chemical and mineral sunscreens that are infused with a hydrating lotion or cream.

Good to know

  • When swimming or doing water sports, use a water-resistant sunscreen. Make sure you reapply the sunscreen after swimming and towelling as these activities can reduce the amount of sunscreen on your skin, which can leave parts of your skin vulnerable to harmful UV rays.
  • Choose a brand you like. If you don’t like your sunscreen, chances are you won’t use it.
  • Pick a broad spectrum sunscreen that protects against both UVA and UVB rays. If in doubt, check for the CANSA seal of recognition on the container.

Safe sunny days

  • Avoid the sun between 10am and 4pm when the sun’s rays are most dangerous. If your shadow is shorter than you, the sun’s rays are at its strongest.
  • Stay in the shade as much as possible.
  • Know the strength of your sunscreen and make sure you use the correct product for your skin type.
  • Apply your sunscreen generously. Don’t skimp as this will make the sunscreen less effective. Use at least 30ml (two tablespoons) for your whole body.
  • Apply your sunscreen evenly, and make sure you apply it on all exposed skin, including your ears, feet and hands.
  • Apply your sunscreen at least 30 minutes before going out in the sun to give it time to bind to your skin.
  • Reapply your sunscreen regularly (at least every two hours), especially after sweating, swimming or any kind of physical activity.
  • Always combine your source of protection with protective clothing. Wear tightly woven fabrics that are cool, and cannot be seen through when held up to the light. Slap on a hat, preferably one that’s thickly woven, and wide-brimmed. Put on a pair of shades that offer 99-100% UV protection.

If you want to make sure the sunscreen has been tested and approved by the CANSA foundation, look for the CANSA stamp of approval. For a list of products, see here.

If you’re still unsure about what to use for your skin, why not ask one of our doctors? Just log into the app and type your question, and a doctor will get back to you shortly.

References:

How to keep that summer holiday feeling!

January 15th, 2016 by The Hello Doctor Team

“Summer afternoon, summer afternoon; to me those have always been the two most beautiful words in the English language” – Henry James

Wouldn’t it be wonderful to be able to keep that holiday euphoria going? One day back at work and it seems like a distant memory! Let’s look at exactly what it is about holidays that makes us feel so good, and then see how we can keep that feeling going for the rest of the year:

Continue reading “How to keep that summer holiday feeling!”

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