I’m beyond excited to announce a new line of MB Botanicals products. I have quite a few runner friends and after listening to them complain about a myriad of ailments, I got the idea that I could help them with at least a few. Introducing MB Botanicals products for the runner!
Out of the complaints of runners comes the new product line for athletes. There are two new products that have been added to the online store. They have been tested by runners and the feedback was excellent.
This balm works great for preventing nasty chaffing. It can be used on any part of the body that is susceptible to rubbing and irritation.
This balm also works well to prevent blisters. Just roll onto feet right before you put on your socks.
Made with coconut oil, shea butter, beeswax, vitamin E, tea tree and lavender essential oils. It not only smells amazing, but it moisturizes and protects the skin anywhere its applied.
Even if you aren’t a runner, this balm works wonders for keeping chaffing and blisters away.
The Ultra Body Balm comes in two sizes – a 2oz and a 0.5oz stick. It’s easy to apply and it holds up to sweating. The 0.5oz stick is perfect for your purse, gym bag or car. Have new work shoes? You can use it to prevent blisters from those as well.
This salt scrub came about when a friend mentioned she was too sore to walk after an intense trail run. She wanted something that would ease her muscles but didn’t require her to spend a lot of time in the bath.
This salt scrub is meant to be used in the shower to reduce muscle soreness and body aches when you are pressed for time, or even if you’re not. Simply rub the scrub into the sore areas with massaging fingers and let it sit without washing it off for 2 to 3 minutes. Rinse lightly, leaving the oils on your skin – do not wash off with soap.
Relief Salt Scrub is made with Epsom, Sea and Himalayan Pink salts, menthol, peppermint, eucalyptus, rosemary, and grapefruit essential oils to pull toxins from the body and ease muscle soreness and body aches. It also contains coconut and olive oil to moisturize your skin while it calms the pain.
Both of these new products can be found at the MB Botanicals online store. Give them a try and let me know how they work!
We all have bad habits. Some of them, like bad skin habits can age our skin and make us look older than our years. Or can cause embarrassing breakouts. Take charge of your skin health and learn how you can go about breaking bad skin habits.
Quit touching your face – Do you find yourself resting your face in a hand while in a meeting? Or playing with that zit on your chin numerous times a day?
Quit touching your face so much. Dirt, germs, and oils from your hands transfer to your face making breakouts worse.
Also, being rough with your face can lead to undereye bags and can cause excess wrinkles. Touch your face only when necessary and with gentle fingers.
If you need help keeping your hands off your face, ask a friend or loved one to mention it to you when they notice you doing it. This can be annoying enough to make you stop.
Remove makeup at night – One of the most beneficial things you can do for your skin is to wash your face and moisturize at night. You not only wash off all of the dirt and grime (and makeup) from your skin, but you prevent clogged pores and allow your face to breath while you sleep.
By having a nighttime skin care routine you can go to bed with a clean face and you will reduce skin damage and aging. Sleeping with your makeup on and face dirty is a recipe for wrinkles.
If you need a reminder to wash your face at night, set a reminder on your phone each night. Or place a washcloth next to your toothbrush so you see it. Make it pat of your routine.
Wash after working out – Not washing your face after working out will lead to breakouts and can increase premature aging in your skin.
While sweating is good for your skin – it releases toxins and grime from your pores, if you don’t wash it off right away, it will turn into bacteria and sink back into your skin.
Wash your face with soap and immediately moisturize to maintain hydration in your skin. This should be done as soon as you are done working out.
Improve your diet – What you put in your body can have an impact on on your skin. Everyone's body reacts to food differently. Some people have breakouts from eating too much oily food or sugar.
If greasy foods are one of your triggers opt for healthy oils and Omega-3s. Healthy oils and fats can increase collagen in and improve the look and feel of your skin.
Pay attention to your body and note what triggers breakouts.
Drink more water – Our bodies are mostly water, so it makes sense that staying well hydrated will have a beneficial effect on your skin. If you want a natural glow, drink more water.
Drinking adequate amounts of water will flush toxins from your body, ensuring you and your skin is healthy.
Do you have a hard time remembering to drink enough water? Find a water app for your phone or start carrying a water bottle with you wherever you go.
Stick with a beauty routine – This is fairly general, but it is a bad habit many have. Make sure you are taking care of your skin more than once a day.
Set yourself up with a skin care routine and stick to it. You will see improvements in your skin within six weeks.
Sunscreen (year-round) – Many of us neglect to wear sunscreen during the winter. We believe that the overcast days will not harm our skin, but they can and they will.
Break the bad habit of not wearing sunscreen outside. Most foundations contain SPF – look for ones that have the highest rating. And if you head outside without makeup on, make sure you apply a normal sunscreen half an hour before going out.
If you have a hard time remembering to apply sunscreen – try putting a tube in your car, your bag, by your front door, etc. The easier you make it for yourself, the easier it will be to break the habit.
Practice good pimple care - Quit picking at your pimples. It can be very tempting to pop that zit on the end of your nose, but when you do, you push bacteria into the now open pore which can lead to extra redness, swelling and/or infection. And if things get bad enough you can end up with acne scars.
If you want to reduce the appearance of pimples – you can use a little tea tree essential oil as a spot treatment, add toothpaste to the zit overnight, ice it, apple cider vinegar, aloe vera, or use a concealer.
However, if you feel you must pop your zit before leaving the house, wash your hands thoroughly. You can attempt to use two cotton swabs to pop a white head.
For blackheads, you can use blackhead remover tools. They are inexpensive and can be found on Amazon. If you’ve ever watched Dr. Pimple Popper, you know what I’m talking about.
You can also use an allover facial serum as part of your skincare routine to help balance out the skin and prevent those breakouts from happening in the first place.
By breaking your bad skin habits, you should see an improvement in how your face looks and feels. Use quality skin care products and put quality food into your body.
A good healthy habit to have is a solid healthy skin care routine. Our skin takes a beating all day long, whether we are in an office with recirculated air or outside working in the sun, wind and rain. By caring for it with a daily ritual you will see improvements in not only how your skin looks but in your confidence too.
What makes a good routine? Consistency and a knowledge of what order to complete your routine. Order matters – you will want to complete the steps in succession to get the most out of each step.
It can take up to 6 weeks to notice a difference from a skin care routine. Don’t get discouraged if you don’t notice an improvement right away, you will.
Remember, anytime you start a new skin care product, give it about a week for your skin to adjust to it.
Our current society is plagued with anxiety, stress and preoccupation. There is always something demanding our time and attention – it can wear a person down. We often find ourselves medicating our minds to get through the day. While some medication can be necessary, there are also some natural alternatives to keep our heads on straight. We can improve our minds naturally to bring us back to center.
It’s a new year which means it’s the perfect time to set a goal for healthy habits to improve how your mind reacts to the stressors surrounding you.
There are many herbs out there and many different applications of those herbs that can help us improve brain function, reduce stress levels, combat pain and just plain get us through the day. If you find yourself muddled and ready to give up, try some of the solutions below, they may help.
When we are overly stressed, we can have a hard time focusing on simple everyday tasks. Try some of the solutions below to improve your focus:
We all experience stress. Some people have more than others, but it’s something that no one is able to escape. Whether you are constantly stressed or not, here are some helpful tips:
Anxiety is a close cousin to stress, but unlike stress, anxiety can crop up for no reason at all. If you suffer from anxiety occasionally or all the time, here are a few methods that can reduce it:
You may not believe in essential oils. You may not want to create tinctures or rubs and that’s okay. Sometimes all we need is to shut off the world around us and get outside. Take a walk in the fresh air. Run in the rain. Hike a trail and get your blood pumping. Disconnect for an hour from society, technology, your job and you will be on your way to improving your mind naturally.
Whichever method you choose, I hope this article helps you improve your mind naturally this year.
January 1st brings resolutions for exercise, diet or other body-related topics. It seems like a cliché to sign up for a gym membership in January only to stop going in February and finally cancel it in November. How can we increase our chances of actually improving our bodies?
With natural skincare products – that’s how.
As mentioned in my article on how to create Healthy Habits for the New Year, taking good care of your body will help complete the big huge resolutions or goals you have set for yourself in the coming year. Let’s dive into how to improve your body with natural skincare products.
How to Boost Your Chances of Reaching Your Goals
Delectable skincare products are not going to miraculously make you more accountable and/or productive, but they can help.
Here are a few areas you can use natural skincare products to boost your chances of succeeding in your body resolutions this year:
Muscle Aches – Since you’ve signed up for the gym again and you started working out ferociously, you are going to have some major body aches. Your muscles will be fatigued and screaming at every step. Thinking of taking the stairs? Forget about it!
However, I have some help for you – here are a few things you can do to reduce your muscle soreness so you won’t wince and groan with every stair step.
Meditation– Meditation or yoga can do wonders for your body and your mind. Teaching yourself to relax and listen to everything your body has to say will help you ease into bedtime after a stressful day, hard workout or if you struggle with sleep in general.
Not only will it help you destress from your day, but it will do wonders for you the next day as well. By calming the mind and body after a hard day, you are giving yourself a boost for days to come. By stretching, relaxing and becoming more in-tune with your body, you will improve your workouts as well. Stretching eases muscles and reduces injuries and burnout.
Try using one of MB Botanicals body oils on your skin before meditation or yoga – this will give your senses a boost and help you get into the focused mindset you need to fully relax and take care of yourself.
Sleep – Sleep can be elusive sometimes and there is nothing more frustrating than having to cope with life when you are groggy and crabby.
Lavender works wonders to calm the mind and body and prepare it for sleep. Many MB Botanicals products are made with lavender. Here are a few suggestions to help you sleep at night:
Energize– Even if you have a bad night’s sleep, you can help boost your energy (or at least your attitude) in the morning with MB Botanicals Sugar Scrub in the shower. It will wake you up and make you feel ready to take on the day.
If you are feeling overly fatigued, the Citrus Mix, Lavender Eucalyptus, or Rosemary Mint will be your best options. (MB's favorite is the Rosemary Mint:)
Putting it all Together
If you use one of the methods above or all of them to improve your body this year – make sure you outline a routine and track your progress. Tracking your progress will let you know what is working and what isn’t.
Set aside time in the morning to take care of your skin and use the right skincare products to ensure you have a great day.
Also set aside time in the evening to take care of any muscle aches and to make sure you are preparing yourself for a good night’s rest.
With a healthier more well-rested body, you will have all the energy and ambition you need to tackle whatever is on your list this year.
Are you using MB Botanicals to improve how your body works and feels? I would love to hear how you are improving your routines and the way you feel. Leave a comment to reach out me.
A new year is upon us once again. Many of us are thinking about setting goals and resolutions to improve ourselves over the next year.
So many of those resolutions are diets and exercise routines. Perhaps your goal is to find a new job or go back to school. Maybe your goal is to relocate or finally buy your own home. These are big plans and they take a lot of work and dedication.
Once February rolls around, many of us will have forgotten our resolutions, or just given them up as too lofty.
One thing you can try is setting little goals that help you get to your bigger resolutions. It’s been proven that keeping resolutions is easier to do when you take small steps to reach a big plan. By creating small goals that lead into your bigger goals, you are able to see the progress you’ve made and it may help you get there.
The best way to reach those goals is to take care of yourself. You’ve heard it said that you can’t take care of anyone else if you are worn down and exhausted yourself. The same reasoning applies to accomplishing your goals.
If you take care of yourself first, you will have the energy and the drive to go after those resolutions. You will have all the willpower it takes to check things off your list and you will feel amazing.
Forming habits is tough – unless they are bad habits. Bad habits are easy. But good habits take loads of willpower. There are heaps and heaps of articles and books on forming good habits, but they all come down to this: start slow and easy and take steps each day to get there.
So how do you go about taking care of yourself first? It’s not as hard as it seems. There are four areas that you can focus on that will make a huge impact on how you feel. Accomplishing these will give you a boost of self-esteem and a feeling of achievement.
So start small with self-improvement habits and get after those New Year’s Resolutions!
Healthy Habit Ideas:
If you want to be successful at something like a new exercise plan to lose weight and be strong and fit; you will need to ensure you are getting proper rest, eating good foods and taking care of your skin and muscles. Taking care of your body will give you energy and willpower to tackle all of your other goals.
If your goal is to get a new job or to stress less this year; you should focus on self-improvement. Learning a new skill, or leveling up current skills. You will want to ease into the day and focus on keeping the stress and anxiety at reasonable levels. Improving the mind will help you get where you want to go.
No matter what big resolutions you set, you would benefit from creating a skin care routine in the morning and night. It won’t just make your skin look and feel better, but it will prove that little steps make a big difference. Taking care of your skin will make you radiate confidence during the day and sleep better at night.
We also should break bad habits that hold us back from getting what we want or feeling the best we can. You may want to drink less alcohol, stop smoking, quit biting your nails. Whatever that is, if you start with taking care of yourself first, you may find that it is easier to quit doing those bad habits.
By focusing on four different areas this year, we can all have a better chance ofaccomplishing those big resolutions. Or maybe these four things are good enough for you, and that’s more than enough.
Goals and resolutions shouldn’t make us stressed or anxious. We should approach them with excitement. Let’s set ourselves up for success this year and get things done!
Do you set resolutions? Have you included self-improvement on your list? Why or why not?
While it is not officially winter yet, cold and flu season is here. Whether you’re sick from your co-workers or your kids, it can bring you down for a few days. There is still no cure for the common cold and many people resist getting their flu shot. I’ve put together a list of things that can help ease you through cold and flu season.
Lemon Balm – Lemon Balm is an herb that smells wonderful, attracts bees to your garden, and has many useful purposes. One of those being a relief from colds. It can be infused with alcohol (vodka works great) and taken a teaspoon at a time to reduce the discomfort of a cold. Or you can make lemon balm into a hot tea. Lemon balm contains antiviral properties and helps calm the mind and body.
Peppermint – Peppermint is an amazing herb. It has so many uses and it smells great too. Peppermint can be used as a natural fever reducer and nasal decongestant. Peppermint oil can be applied to the forehead to relieve a headache. It can also be used in combination with a steam tent (see below) to reduce inflammation in the lungs.
Peppermint is also great at settling an upset stomach or bowel issues. Drinking peppermint in tea is the best way to ease stomach discomfort.
Rosemary – Rosemary is helpful for boosting the immune system. It also reduces inflammation and is an antiviral. This means it can open up congested sinuses and help reduce lung discomfort. It is also known as a warming herb and can greatly reduce muscle aches and pains.
Epsom Salt Baths – Epsom salt baths aren’t only good for sore muscles, although we can all agree that sore muscles come with most colds and flu. Epsom salts help detoxify our bodies by drawing out the toxins via our skin. Mix Epsom salt with some powerful essential oils and you will help your body fight off the sickness. It’s also well known that a hot bath will help you sleep better and sleeping is so important when you aren’t feeling well.
MB Botanicals offers four different bath salt options. Soak in a hot bath while the salts extract toxins from your body and the essential oils ease the pain from your head and chest.
Scented Steam – There is a bevy of herbal options when using steam to clear a foggy head. Peppermint, rosemary, eucalyptus, tea tree, lavender, lemon, etc. will all help reduce inflammation in your sinuses and lungs and work to ease congestion.
You have a few options when it comes to steaming. You can boil water, add a few drops of preferred essential oil and then, with a towel over your head place your face at a safe distance over the water. The steam will penetrate your sinuses and provide the relief you need.
You can also add essential oils to the bottom of your bathtub while taking a hot shower. Or use one of MB Botanicals sugar scrubs Sugar Scrubs on your face, neck and chest to relieve pain and pressure from your sinuses. The Lavender Eucalyptus and Rosemary Mint are both amazing when you’re feeling under the weather.
Compresses – Compresses work great for relieving sinus pressure. If you are suffering from a sinus headache or your sinuses are painful, try a hot compress on your face.
To make a compress
Sleep – Never underestimate the power of rest and sleep while you are sick. Take it easy and sleep when you need to. If that means you don’t get out of bed for two days, so be it! Just make sure you are staying hydrated and taking care of any fever you may have.
Herbal Tea with Honey and Lemon – Herbal tea can provide an immense amount of comfort when you are sick. The herbs will help heal by antiviral or anti-inflammatory properties within the herb. By adding lemon to the tea, you give yourself a boost of vitamin C to reduce the length and severity of your sickness. Raw honey can help soothe a sore throat and it comes packed with antioxidants and antibacterial properties.
For the best results, ensure you are using a non-caffeinated herbal tea.
Apple Cider Vinegar – There are entire books written about the virtues of apple cider vinegarand for good reason. ACV detoxifies your body and supports a healthy immune system. The following drink can be used to clear up a cold that just won’t go away.
A note of caution when drinking apple cider vinegar – it is acidic and can burn your esophagus if it’s not diluted. Always dilute before drinking.
Apple Cider Cold Tonic
When using herbs and essential oils, always take caution and follow usage recommendations. Pregnant or nursing women must be very cautious when using herbal remedies.
I hope that all of you stay healthy this winter and have no use for these tips, but if you use one I would love to hear how it worked for you. Or, do you have something that isn’t on the list?
While the holidays are supposed to be a time of family and good cheer, they can also mean exhaustion, stress, and panic attacks. While essential oils will not provide you with more money to purchase gifts or bake that holiday dessert for you, they can help you calm your nerves and de-stress so you are able to tackle whatever you’ve committed to.
I’ve put together a list of my favorite oils that will ease stress and help you sleep easier.
The most popular and well-known oil - lavender is excellent for calming anxiety and easing yourself into sleep. It’s been known to relieve insomnia and create a calm, peaceful sleep.
Lavender can also help you focus your mind on difficult tasks. The best way to absorb the healing benefits of lavender is directly through your skin. This can be done with lotions, oils, rubs or scrubs.
Combine lavender with chamomile in a tea to calm down before bedtime. Both of these herbs have de-stressing properties to help ease you into a sleepy state.
Overly stressed during the holidays? It’s not difficult to find yourself less in the holiday spirit and more anxious than you would like. Rosemary and lavender together can reduce harmful cortisol levels. Next time you need to relax and refocus on what the holidays should be like, diffuse rosemary and lavender together.
Rosemary is also, like most of these herbs, great at improving focus and memory function. Rosemary is a potent oil so it should always be diluted with a carrier oil. Using a rosemary lotion, scrub or in a diffuser will provide you with all the benefits rosemary has to offer.
Everything about peppermint reminds me of the holidays. From candy canes to peppermint mochas. It turns out that peppermint also works to uplift the spirits and clear the mind.
If you are feeling fuzzy-headed and tired, peppermint will wake you right up. It has also been shown to relieve tension headaches and relieve stuffy sinuses. And if you happened to eat too much over the holidays, ingesting peppermint oil or inhaling it can help reduce stomach pains.
You can drink peppermint in a tea or by adding 1 to 2 drops of essential oil to a glass of water. You can use it topically on the neck or under the nose to clear the mind and focus.
There are quite a few different citrus oils to choose from, but they all provide the same benefits. Those include boosting moods, freshening the air, immune support, easing stress, and boosting energy.
You can choose from lime, orange, grapefruit, lemon. Mix them all, one, or any combo in a diffuser or your favorite carrier oil to get the benefits of these delicious smelling oils.
Jasmine is one of the sweetest scents out there and it works really well for calming a stressed body and mind. It creates feelings of confidence and hopefulness.
Wearing jasmine while at that holiday party you don’t want to go to may just help you through the rough hours and you will smell really nice too.
Essential oils can be powerful things, so always take care when using them. Ensure that they are diluted with a carrier oil when applying them directly to the skin. Some people prone to skin allergies may have allergic reactions to oils applied to the skin.
There are some easy ways to get the benefits of essential oils:
I wish you a stress-free and relaxing holiday season. If you have a de-stress method using essential oils, I would love to hear about it!
Winter looms. The nights are getting longer, the air is getting cooler which means taking different steps to care for our skin. The following article outlines 10 tips for caring for your skin during the winter months.
During the winter months, we have to worry about windburn, frostbite and dry crackly skin. By adjusting our skin care slightly – with an emphasis on hydration and moisturizing, we can have beautiful smooth and silky skin all winter long.
1. Hydrate – Keeping yourself hydrated is just as important during the winter as it is during the winter. Drinking plenty of fresh water is great for your skin. Our skin is our largest organ, and staying hydrated keeps it in great shape.
2. Moisturize – The very best time to moisturize is right after a shower. Your pores are open and receptive to soak up everything you give it right after you bathe. Try to use a body oil or cream-based lotion after you dry off. By adding this step in the morning, you may not need to moisturize anything but your face and hands the rest of the day.
3. Protect While You Sleep –Having a solid bedtime skin routine will do wonders for your skin. Moisturizing with an oil or cream-based lotion right before bed will greatly benefit your face while you sleep. You will wake up with soft skin that will stand up to the stress the day will bring. Using a sleep mask over the top of your normal lotion will add even more benefits.
4. Prevent – Sunscreen isn’t just for summer. I’m sure we’ve all received a sunburn on a cloudy day. And if you are around a reflective surface such as snow or water, those UV rays will likely lead to some sun damage. Don’t neglect to wear some type of SPF coverage year-round.
5. Cleanse –Removing makeup, dirt, and grime that sits on your face during the day isespecially important during the winter months. You will want to use a gentle cleanser during the winter and one that is either devoid of fragrance or one that utilizes essential oils.
6. Turn Down the Heat – It doesn’t matter whether you are heating with electric or wood heat – it’s going to dry out your skin. By keeping your heat lower than normal, you will keep the dryness away. It can be hard to regulate the heat from a woodstove. By keeping a pan of water boiling on the wood stovethroughout the day adds moisture to the air and to your skin. It’s also beneficial to keep your showers shorter and use lukewarm water. Long, hot showers, although they feel heavenly, will dry out your skin quickly – and it will take a lot of work to replenish that moisture.
7. Healthy Fats – By consuming healthy omega-3 fats, you will add oil and moisture back into your skin. Add an omega-3 supplement to your daily vitamin dose, or a few servings of foods rich in omega-3’s to your weekly menu.
8. Pucker Up – The winter months are especially tough on our lips. Use a lip balm with minimal ingredients and no chemical fragrances. The simpler the ingredients, the better it will work to really heal chapped lips.
9. Avoid Harsh Soaps – Soaps and detergents that are made with chemicals can work toward removing moisture and irritating sensitive skin. Instead, opt for more naturally made soaps that are not made up of chemicals. Soaps that use minimal ingredients, and that utilize the healing properties of essential oils are your best bet for soft skin.
10. Avoid Alcohol – I’m not talking about avoiding the hot buttered rum during Christmas. I’m talking about alcohol-based toners, astringents, and antibacterial soaps. Anything that contains alcohol is guaranteed to dry out your skin. Wash your face with a gentle natural soap and follow that up with a moisturizing lotion. Save the alcohol-based toners for summer.
In a nutshell, make sure you are using more oil-based moisturizers this winter that will add all of the love your skin needs. All of MB Botanicals moisturizing products are oil-based and use quality essential oils and ingredients to help you through this winter.
I started my soap creation journey last year. I caught the soap making bug pretty hard and it was all I wanted to do for months. It is so fun to mix up different scents and levels of moisture. It’s also really fun to put my own creative design on the top of each bar. But can something so pretty that smells amazing be good for your skin? Yes! Let me explain why.
Until I started making my own bar soap recipes, I used body wash to clean my skin. I was tricked into believing the film that it left on my skin was moisturizing my skin, but not until I started using my own soap did I realize how I never felt totally clean.
When you use natural bar soap you will leave the shower feeling clean AND moisturized. I’m not talking about Dial or Irish Spring with their catchy jingles and their tendency to dry out the skin – I’m talking about soap made in small batches without chemicals and preservatives. My soap works with your body’s natural chemistry (because I use natural ingredients) to leave you with fresh and silky soft skin.
Have you ever had a hard time getting your foundation or deodorant off your skin with store bought soap or wash? It can be a real challenge and can end up leaving your skin chapped and dry. Natural bar soap will fight right through the dirt, grime, makeup and deodorant on your skin – leaving your skin clean and fresh.
The thing that really made me change my mind about bar soap was my face. I have struggled with acne my entire life so I was stared to use my soap on my face. I use olive, palm and coconut oils and shea butter in my soaps so I was a little nervous about applying all of that ‘grease’ to my already acne-prone skin. I shouldn’t have worried – I suffered not a single breakout after switching. In fact, it only improved how my skin looked and felt.
Each of the aforementioned oils are natural and each adds a specific benefit to your skin. Whether that is naturally occurring disinfecting properties from coconut oil to shea butter that can heal damaged skin. And now I don’t use anything but MB Botanicals Soap!
In order to get the most out of your soap when switching to MB Botanicals Soap, here are a few tips:
If you are looking for a natural bar soap that works really well, lasts a long time, and has only ingredients that you can pronounce – you came to the right place.
If you have purchased MB Botanicals Soap online or at one of the Markets, please let me know what think of it.
Leave a review from your online order or send me a comment. I would love to hear from you.