If you’re anything like me, you tend to self-criticize and often prioritize others' needs before your own. Whether that’s the needs of your friends, your significant other, or your family members. You’re more likely to compromise your expectations in a relationship than to push your significant other to improve or meet you halfway. You’re more likely to accommodate the needs of your friends to please them and gain external validation rather than validating yourself for being more than enough. You don’t self love.
I recently learned the importance of realizing your self worth and practicing self love, and I am significantly more happy already. There was a point in my life during this past year of quarantine where I started to question who I was as a person outside of my commitments to school and my social life. I knew that I was a good student and had strong relationships with others, but outside of that all, I was constantly asking, “who am I?” I realized that the root to this question and my confusion was not devoting enough time to self care and self love. Rather than internally validating myself by remembering my positive qualities and strengths (which requires being kind to myself and time for genuine reflection), I was continuously trying to take the route of seeking external validation from others. This only led to further confusion and less clarity to the question that seemed to be on my mind every day. What eventually gave me peace was actively practicing self care and self love by journaling, taking time out for myself daily, not being afraid to prioritize my needs, and starting to take more control of my own happiness.
It is important to realize that before you can take care of someone else or cater to someone else’s needs, you must first be able to fully take care of yourself. And this doesn’t just apply to the regular college-aged girl who is trying to balance school, work, friends, a relationship, and family expectations all at once. This also applies to those of you who are moms and dads. I have seen first-hand my parents continuously prioritize my brother and me over themselves, and while my entire life I have looked up to them for their stellar parenting, I have also realized the level of self-sacrifice that comes with the responsibility of being a parent. Recently, I have been encouraging my parents to take time out of their busy schedules to spend with one another as well as by themselves, and I can already see a positive change. My mom has started going on evening drives by herself in her convertible, and my parents workout in the basement together each morning.
While it is difficult to actively adopt self-care techniques, it is definitely doable and important! Here are three ways that I was able to start my journey of self care and self love!
I know that it is even more difficult to adopt self care and self love techniques during this time of uncertainty amidst a global pandemic. However, it is never too late or too early to start!
We often place so much emphasis on our relationships with friends and family members that we forget that the most important relationship is the one that we have with ourselves.
Good luck to all of us on our journeys to self love!
~Written by Kareena Garg, Author
With the COVID-vaccine rollout now gaining more traction and reaching into the general public, we thought it would be a good idea to share our experience with the vaccines. Both of us received our two-dose vaccines mid-January to February, with Kareena receiving the Pfizer vaccine and Soumya receiving the Moderna vaccine. While the symptoms and side effects that we each experienced were vastly different in intensity and frequency, we feel it is important to acknowledge that each individual’s reaction to the vaccine is completely different, and it is difficult to quantify or predict the effects prior to vaccine administration.
Kareena: While the typical side effects of the COVID vaccine include arm soreness, fatigue, and nausea, I was very surprised when I experienced absolutely no side effects after both doses. My arm was sore for only about two to three hours, which I was thankful for because I had a nine-hour work shift the next day after both vaccine doses. I am really glad that I was eligible to receive the COVID vaccine, as I work with unmasked dermatology patients on a weekly basis. While we perform COVID pre-screening questionnaires and temperature checks for all patients, these measures are not fully preventative. I am often working in close proximity with twenty to thirty patients per shift and performing treatments that require me to be only a few inches away from the patient’s face. Prior to receiving the vaccine, I was extremely nervous about making my family and friends around me sick, and I contemplated whether I should continue my job given the level of direct patient exposure. However, after receiving the COVID vaccine, I feel a lot more safe when working in the clinical setting, knowing that I am less of a risk to my family and roommates.
Soumya: Prior to getting my vaccine, I remember reading numerous online articles about the side effects and symptoms, in eager preparation. After I received my first dose, I experienced intense arm soreness, fatigue, and lethargy. While my side effects forced me to a couple days of bed rest, they were transient in nature, as I was back to being fully able to do my school and work obligations within a few days! When I received my second dose, my side effects were definitely more pronounced than the first time as I experienced severe nausea and dizziness in addition to the other symptoms. However, despite these symptoms, I was able to recover in the same time frame - just 2-3 days! Overall, getting the COVID-vaccine has offered me an immense sense of safety and security being a first-responder in the prehospital setting. For almost the last eight months, working as an EMT has exposed me to a plethora of actively symptomatic, COVID-positive patients. While we had always gotten the proper PPE, such as P100 respirators, face shields, and isolation gowns when in contact with COVID-positive patients, receiving the COVID-vaccine has provided me with the added confidence that I can effectively treat my patients without risking exposure to my friends and family in the case of any mishap, such as a broken mask seal.
We hope that our experiences working in healthcare settings offered some insight into the two vaccines and their potential side effects/symptoms. UCLA recently declared all UCLA employees and student workers are eligible to receive the COVID vaccine, and we hope that in the coming months, vaccine distribution will be more widespread in hopes of returning to in-person instruction in the Fall. If you are eligible to receive the vaccine, we strongly recommend you to take the opportunity to not only prioritize your own health, but also the wellbeing of those around you!
Going to school in Los Angeles, we have definitely tried our fair share of restaurants. LA is known for its unique, eclectic array of food, ranging from both street food casual to upscale dining. Now that LA has reopened restaurants for outdoor seating and with Valentine’s Day coming up, here are a few of our favorite restaurants that we highly recommend for our BeautyBingers!
signature crunchy french toast. However, for those with savory cravings, they
have a wide range of dishes, ranging from a Tex Mex Tofu Hash to a classic omelets.
Greenhouse. Openaire’s ambience is truly one of a kind, providing an up-scale
dining experience and great picture spot.
out or a romantic date. Hours feel like minutes chatting away on the Terra rooftop while enjoying a classic tiramisu. We ended up sitting here for hours while eating dessert and chatting on a friend’s birthday!
As we are both planning on graduating this calendar year, we wanted to discuss the process of graduating early for this week’s post. If you aren’t sure if an early graduation is the right fit for you, we hope to share our insight on the advantages, disadvantages, and planning process!
One of the obvious pros of pursuing an early graduation is the substantial savings on tuition. Going to a school like UCLA with out-of-state tuition reaching up to $55K/year, the advantages of saving any amount of tuition, whether it be graduating a quarter or even a year early, can be incredibly beneficial. In addition to monetary benefits, graduating early offers you the opportunity to figure out if your current graduate school plan is the right fit for you before jumping straight into another four years of school. Both of us are looking forward to pursuing part-time jobs and research opportunities during our gap years to further pursue our interests in medicine. In addition to extra time for career advancement, graduating early can be the perfect break between years of schooling to explore a new passion or to travel. It is a great break from taking tests and doing homework to pursue a hobby without any obligations from school or work. We are very excited to have some time off to travel and pick up some hobbies like pottery and reading.
However, we urge you to be aware of the potential hurdles that you may experience on your journey to graduating early. With the benefits of a reduced overall tuition comes a hefty academic workload. While your peers might be taking a normal quarter load of 15 units, many quarters preceding your graduation might require you to take up to 22-24 units. In order to devote due diligence to your classes, you might also have to compromise on other extracurricular activities or social events to take in extra study nights. Graduating early is also a huge challenge not only in terms of course load, but also in planning. Course planning involves hours of assessing your general education requirements, major and upper division requirements, grad school and work program requirements, and meeting with an academic counselor to ensure you are on the right track. Additionally, enrollment at large, public universities like UCLA make it difficult to get the classes you need to graduate on time. Furthermore, graduating early often means that you have less flexibility in picking the best professor for a class, thus forcing classes with more challenging professors for the sake of a timely graduation.
While the mentioned disadvantages may seem jarring at first glance, there are many things you can do to keep your academic and social life organized! While it is ideal to prepare a 3-year course schedule as an incoming freshman, don’t be discouraged as we only decided to pursue an early graduation midway through freshman year/sophomore year. In addition, we made an active effort to meet with our academic advisors as early as possible to develop a course planning schedule in order to meet all the requirements on time. Summer school is another great way to get through tedious classes that might take up your time during the academic year. Both of us took classes the summer after our freshman year where we finished difficult courses including mechanics, chemistry lab, and writing seminars!
All in all, graduating early, despites its difficulties, has been a very rewarding choice for us. Seeking out resources and mentorship in a timely fashion along with collaborating with our peers has helped us reduce a lot of the stress that comes with course planning. While the benefits definitely outweigh the cons in our case, every person’s situation is unique, so be sure to pick the graduation plan that is the best fit for you!
Society’s definition of a woman’s “ideal body type” is constantly evolving and is largely influenced by the media and entertainment world. In the 1950s, Marilyn Monroe was the ideal woman, representing a “curvier” build. However, in the 1960s, supermodel Twiggy redefined this image with a slim build and long, slender legs. Fast forward to the 2010s, where the rise of Kim Kardashian again redefined society’s beauty standards, as more women sought after fuller breasts and hips with a cinched-in waist. As the body image standards set by society are constantly changing, young girls and women around the world feel pressured to achieve a body image that is deemed desirable by society, rather than achieving their own ideal body size.
It is important for not only society, but also young women to realize that setting personal and realistic fitness goals is important, and what those goals look like will be unique for each person. Rather than to aim for the body type that society has labeled as the “most ideal”, we believe in working towards a body image that makes each person feel confident, happy, and beautiful.
Furthermore, plastic surgery for cosmetic enhancements such as breast augmentations, rib resections, and liposuction have been at an all-time high in this decade compared to past decades. Non-surgical treatments such as Botox, lip and buttocks fillers, and Sculpture body contouring are also rising in popularity among women. While these procedures have advantages, they also contribute to decreased self-esteem and confidence in one’s natural beauty, as people may look to artificially “fix” their perceived flaws rather than building up a confidence that embraces all aspects of their appearance.
Research shows that many brands that offer one-size only clothing cater towards females who wear sizes 2 or 4, which leaves out 80% of the female population. For example, brands like Brandy Melville that only offer one size further contribute to body dysmorphia by predominating their marketing with only size 0 and 2 models. This decreases the confidence and self-esteem of women who are outside of this size range. However, despite the many systemically compromised beauty standards that are still engrained in modern culture, some progress towards inclusivity has been made. Leading brands like American Eagle have now taken the initiative to showcase models across a range of body sizes and shapes. By expanding the “textbook definition” of beauty and hiring models across a spectrum of skin color and body shape, brands are able to positively influence the self-confidence of their customers and help them feel represented despite society’s narrow beauty standards. In addition with growing importance on diversity campaigns, media imagery is now making more of an effort than ever before on maintaining a realistic perception of the modern world. This has tangibly resulted in resistance from celebrities like Jameela Jamil against gratuitous photoshopping and support towards breaking down inaccurate expectations for young viewers.
While much progress is yet to be made in relieving society of the pressure to conform, measurable strides have been taken in the last few years. As informed viewers and customers, we believe it is important to dispel the negative notion surrounding body dysmorphia. We should also be aware of our own susceptibility to stereotypes and normative culture and instead, actively do our part in redefining the beauty norm to a more inclusive, individualized framework. We recognize that this is easier said than done, as we both are still working on this ourselves. In writing this post, we hope to empower our viewers and ourselves on a journey towards embracing natural beauty and body positivity despite the societal pressures.
In essence, breaking out the beauty box is not a task that lies in the hands of any one marketer, brand, or executive; rather, it is a collective task that every one of us has to actively undertake to make a greater societal change.
Welcome back, readers! We hope you all had a safe and restful holiday season. We are ready to be back with some more beauty, lifestyle, and wellness content this year!
Given the stress of the pandemic and adjusting to both virtual school and apartment life, we felt that taking a hiatus in our content was necessary for our mental wellbeing. This past summer, we studied for the MCAT, the standardized medical entrance-exam, and we moved into our new apartment in Westwood, Los Angeles in September. During fall quarter, we both took on a hefty academic workload, but it was nice to have classes in common that we could study together for. In addition to school, we took the last few months as an opportunity to reflect on our blog content and brainstorm ways to reach a broader audience, such as using platforms like Instagram Reels. This year, we want our content to emphasize the importance of a positive outlook and maintaining mental health, given these difficult times. We plan to post content on a bi-weekly basis, so keep a lookout on our social media for updates!
Given the uncertain nature of 2020, many of us were faced with challenges and obstacles, which required determination and creativity to overcome. With this new year upon us, we are personally striving to use the lessons that we have learned to tackle our adversities with newfound courage and clarity. We hope that this past year has made all of us more thankful for the relationships that we have as well as an appreciation for who we are as unique individuals.
We wish you all a Happy New Year, and stay tuned for our next post on January 15th about breaking out of the beauty box!
We’ve all had bad days - days where we feel inexplicably sad, alone, or simply unmotivated.
On these days, we’ve had numerous people ask us, “What’s wrong?”, and our mind goes blank, unable to come up with a specific reason for our emotions. Especially during this uncertain time, both of us have experienced our fair share of these days and realize the importance in truly understanding our emotions before brushing them aside. In this week’s post, we wanted to share our perspective in debunking some common myths related to emotional coping mechanisms.
These strategies are all easier said than done, as both of us are still figuring out what emotional coping mechanisms work best for each of us. However, we have learned that avoiding self reflection is simply a shortcut that prolongs the pain instead of allowing for a healthy emotional resolution. Honor your emotions by being present for them, not by avoiding your feelings with every fiber of your being. Being honest with yourself is the first step to healing.
In solidarity for the #BlackLivesMatter national movement, we wanted to feature some amazing beauty businesses led by Black women. In addition to gaining awareness, actively contributing to changes in legislation, and taking social stances, we encourage you all to check out these businesses and show support for these inspiring women during this uncertain time.
In these unprecedented times, we all seem to be stocking up on food and supplies for the upcoming weeks. While both of us found it extremely tempting and struggled with grabbing pre-packaged/processed snacks from the pantry, we have recently tried to make a more conscious effort to remain healthy by making home-cooked meals that keep us full for longer. Living at home, we’ve had some time to experiment with recipes and make some tasty and nutritious meals. Here’s a collection of our favorite low-carb, veggie recipes, from breakfast to dinner. Many of these recipes can be improvised too with meat if you’re looking for some extra protein! Try them out, and let us know how they turned out in the comments below!
Breakfast: Veggie Scramble: 2 eggs, green peppers, onions, spinach w/ avocado toast (300 cal)
Looking for a healthy way to start your morning? This nutritious, protein-packed, and yummy breakfast is sure to keep you full and energetic and is a great post-workout meal!
Lunch: Pizza Quesadillas: tortilla, red sauce, veggies, cheese (400 cal)
Craving pizza but can’t order takeout or don’t have pizza dough at home? This pizza quesadilla is super simple and a low-carb alternative! Just add sauce, cheese, and your favorite toppings to a crispy whole wheat tortilla and you are good to go!
Snack: Smoothie with spinach, mango, pineapple, strawberry, and peach (200 cal)
Need an energizing snack or a refreshing drink to revitalize your afternoon? This tropical smoothie combines all your favorite fruits while adding in some healthy greens!
Dinner: Veggie Tofu Stir Fry: tofu, broccoli, carrots, cauliflower, green peppers, onions (400 cal)
This stir fry is a yummy and almost carb-free meal that takes only 15 minutes to make! This protein-packed and nutritious meal is easy to make for the entire family too.
Dessert: 5 minute Double-Chocolate Chip Microwavable Mug Cake (200 cal)
Late-nights always call for some sweet cravings, but why spend an hour baking when you can make a tasty dessert in just 5 minutes? This mug cake uses simple household ingredients and while this recipe is for a double-chocolate chip cake, you can also improvise it to create your favorite confection!
Countless skin care products line the shelves of every cosmetic store. With so many moisturizer, sunscreen, and face wash options, it’s easy to get overwhelmed when deciding which is the best fit for you. Before buying products, it’s important to determine your skin type: dry, combination, or oily. Since many products cater their active ingredients toward certain skin types, using a generic one can cause adverse results. Essentially, tailoring your skin care routine to your skin type can help achieve optimal results and help reduce unnecessary redness, dryness, and breakouts.
With both of us having sensitive skin, we have always been careful when experimenting with new products. Since we have had success using these ones, we thought we could share them with you! Just a note, none of our recommendations are affiliated nor sponsored by these companies; they’ve just worked well for us!
We hope that these recommendations have helped if you’re looking for a new addition to your skin care routine. We both have normal-to-dry sensitive skin, so if your skin type is oily or combination, these products may or may not yield the same results for you.
Keep in mind that everyone’s skin reacts differently to the active ingredients in products, so make sure to test them out in small quantities before face application. Tune in next week to hear about our journey with acne!
We will be the first to admit our embarrassingly long screen times everyday. With sleeping 9 hours a day and spending 7 hours scrolling through Instagram and TikToks, our remaining hours are spent staring at laptops for our online classes. This leaves almost no time for off-screen mental detoxes and face-to-face interactions with our families. While social media appears to be the prime form of communication for our generation, we think that it can also pose many negative effects on our mental health and well-being.
Everyone always talks about how Instagram models may be a false portrayal of reality; however, it’s important to realize that this depiction isn’t just by the instagram models of the world. We will be the first to admit to spending hours trying to make our pictures Instagram-worthy, by precisely editing the lights and adding filters. Many of us obsess for hours over if we look “pretty enough” in our pictures or make our friends’ wait to eat their food at brunches so we can take an “aesthetic” picture of the table first. While this sounds insane, the truth is that almost every person on social media has fallen prey to this cultural norm. Though social media originated as a platform for genuine self-expression, it has since evolved into a place meant to please the 1,000+ followers we may have never spoken to more than once in our lives.
Clearly, this is not a healthy way for us to exercise our self-expression and individuality. Social media prevents us from living in the moment since we spend more time capturing memories on camera rather than living them. Furthermore, it has made us too absorbed with chatting with people who aren’t physically present with us, rather than connecting with those who are actually there. So, is social media fine as long as you don’t post?
Unfortunately, the social media obsession has pervaded even the passive act of viewing other people’s posts. It can heavily contribute to FOMO, the feeling where people believe that they’re missing out on the fun that their friends are having. However, by wallowing in this “FOMO,” we miss out on having our own fun and focusing on ourselves. Social media definitely fulfills the saying that the grass is always greener on the other side. Everyone’s life always seems better and brighter than our own on social media, but we must realize that most people only post their happy moments: the birthdays, the parties, the fun. Rarely, does anyone post their moral quandaries or family struggles, yet we certainly all experience them. Once we realize this, it’s evident that we cannot truly judge who someone is or what their life is like from their social media presence.
While social media certainly has its drawbacks, we do know that it serves as a great platform for people to connect over long-distances. In today’s day when social distancing and minimizing physical contact have become a requirement towards keeping ourselves and our loved ones safe, social media seems to be our only resolve in maintaining friendships and even hearing about the world outside of our locked doors. Platforms like Instagram and Facebook can offer individuals a great way to be creative and facilitate important conversations about social reform or novel ideas aimed towards community outreach. Additionally, social media gives initiatives like our blog a platform to reach larger audiences, and it allows us to share new and exciting content while documenting our favorite memories. It’s no doubt that social media is the face of the future, due to its positive impact on industries such as healthcare, technology, and even politics. In the end, we believe that everything is good in moderation, including social media. So, while you’ll definitely still catch us chatting with our friends on social media, partaking in Instagram challenges, and watching all the new TikToks, we will try to make a better effort towards spending time with our families and cutting down that 7-hour screen time.
When UCLA first declared online classes for spring quarter, we felt rather disappointed missing out on months of in-person instruction, social interaction with friends, and an all-around typical college lifestyle. An online quarter meant that our original three month separation from our friends and significant others during the summer had been extended to six months! Saying goodbye to sophomore year meant moving off the Hill, no longer eating at our favorite dining halls, and missing out on fun plans with friends, including a trip to Six Flags and a FoamGlow Run.
Furthermore, social distancing meant many of our internship plans, vacations, and job opportunities were now cancelled as well. For Soumya, this meant that opportunities for research fairs and clinical volunteering both at Ronald Reagan and in her lab were no longer available. Kareena had recently started a paid position as a Medical Assistant and Scribe, and due to being out-of-state, she was disappointed to have to take an extended leave of absence.
While most professors have been extremely accommodating towards students with extenuating circumstances, staying organized can be hard when taking difficult online classes since there are more assignments to keep track of.
With online classes, it's been really tempting for us to wake up just a few minutes before class and watch the Zoom lectures from the comfort of our own beds. However, doing this has only made us feel unmotivated and lazy, as we completely disengaged with the lecture material because we were still half-asleep. However, even with lectures that allow the mic and camera to be turned off, we have recently been trying to get ready in the morning as if it was a regular school day to help us feel more productive and motivated. Additionally, being inside the house the entire day can be mentally exhausting, so we have found that working out in the mornings before classes has helped to elevate our moods and also gave us a break from the constant screen time to focus on ourselves.
If we were at school, there wouldn’t have been a day that we wouldn’t spend time and see our friends or even have unexpected run-ins at the dining halls. With remote learning and being separated miles apart, we both make an effort to call or facetime at least one friend a day. Whether it's playing fun games online, reminiscing good times, or just catching up, this quick daily call has allowed us to feel connected and happy even during this uncertain time.
Despite all of this, there are days where we feel that we got almost no productive work done. Hours spent scrolling tiktok or doing instagram story bingos passed in what seemed like minutes. What has worked for us is creating daily goals to complete each day, even if we don’t have any formal assignments due. Additionally, with pre-recorded or non-mandatory lectures, it’s easy to fall behind. By making an effort to watch the lectures at the original would-be lecture times, we have tried preventing an overwhelming build up of work and stress at the end of the week.
While these are certainly unideal circumstances, we have both tried our best to take advantage of this situation as much as possible. For example, we have challenged ourselves by increasing our academic workload since many extracurriculars that would normally take up our time are cancelled. This is also a great time to help out our communities, whether that’s by making masks, donating meals to healthcare workers, or just being there for one another. Also, being at home has allowed for quality moments with our families and additional time to pick up a hobby, such as this blog!
We hope you all stay safe and healthy during this time and that some of our tips can help you stay positive and productive! Please like and comment if you enjoyed reading this, and subscribe to stay updated for our next blog post!
Below are some of the tips and tricks that we’ve come up with from years of trial and error when it comes to finding our personalized makeup look. While both of us have many of the same makeup practices, we have discovered that we each have some unique techniques that work best for us based on our individual styles, face shapes, and complexions. While we certainly do not consider ourselves makeup gurus of any kind, these tips are solely based on our own experiences, and we decided to share them with you all to help inspire a look of your own!
Eye shadow based on undertones and complexions
Thanks for reading! We hope some of these tips have inspired you to experiment with makeup to find out what works for your unique style, face shape and complexion. Makeup is definitely not one size fits all, and we encourage you all to find what techniques work for you! Please like and comment if you enjoyed reading, and subscribe to stay updated for our next blog post!
Hey everyone! It’s no secret that we all experience tough times and sometimes feel hopeless with no end in sight. Always remember that you are not alone! Here are a few healthy ways that we believe can help with feelings of failure and negativity.
Hi everyone! Thanks for tuning in to our blog 😊 We’re Kareena and Soumya, two current second-year undergraduates at UCLA both pursuing a B.S. in Psychobiology.
Kareena is originally from Chicago, Illinois, and Soumya is from Orange County, California, and we both love going to school in Los Angeles! With both of us being busy pre-med students in college, we thought that starting a blog would be a great stress releaser and a fun way to express our thoughts with the community around us.
Having competed in pageants in high school, Kareena has always had an interest in health, beauty and fashion, and it’s been on her mind for some time now to further pursue these interests through some avenue. For Kareena, beauty consists of not only outer beauty, but also inner beauty, meaning taking care of your mental, emotional, and physical health as well. She’s hoping that through this blog not only can she share some of her tips but also to push herself to continue practicing healthy habits.
Even just a few years ago, Soumya would have never envisioned herself writing about beauty and fashion. While it was never a prevalent part of her life, she has developed a keen affinity to both through her college experience. Most importantly, she has learned the importance of fostering an atmosphere of positivity and mental-well being through stressful times both personally, academically, and socially. As a collaborator on this blog, she hopes to not only share her perspective on the duality of inner and outer beauty, but also to utilize this space as a creative outlet.
The mission of our blog, Beauty Binge, is to serve as a nexus of health, wellness, and beauty. Although our blog is called Beauty Binge, we both strongly believe in expanding the conversation beyond outer beauty. We hope to cover topics ranging from mental health, positivity, skincare, nutrition, fashion, and much more! While we’re well aware of the many beauty and fashion blogs on the internet, we believe we have a unique voice to add to the conversation. Often, beauty can be misinterpreted as just a superficial component to one’s self; however, seeing strong and successful women around us who also value health, wellness, and beauty has served as an inspiration for us in our personal lives and also in creating this blog.
We are going to try to upload a new post every two weeks and would love to hear your suggestions on what content you want to read! We have some ideas already, but would really appreciate hearing your input. Comment on this post, or let us know by clicking on the "Contact Us" tab above!