What You Need To Know About Managing Back Discomfort

There are millions of back pain sufferers throughout the world. Back pain is sometimes inevitable, you can http://www.medicinenet.com/low_back_pain/article.htm find it hard to live your every day life normally if you suffer from it. Thankfully, there are many ways to deal with back pain. The following article has some great information on how you can go about making your back pain much easier to handle.

Always pay attention to back pain! Some people completely ignore their bodies. They may try to walk off their pain, or ignore it. A great deal of movement with back pain risks worsening the ache. You should back off and take it easy, and listen to http://www.webmd.com/back-pain/guide/back-pain-symptoms-types the signals your body is sending.

When you experience a backache, lay with your hips and knees at approximately 90 degree angles. You’ll feel relaxed and comfortable, stretching out your muscles and ending the pain. That being said, sit or lay however is the most comfortable.

Try not to slouch while completing your housecleaning chores. When you slouch as you vacuum, you force your body to constantly reach forward, thus causing back pain. Push the vacuum while standing straight, making sure that your posture is good, so that you won’t develop any back pain.

If you are at risk for back pain, it’s doubly important to get those eight glasses of water in each day. A healthy well-balanced diet that is full of essential nutrients will help your body function better. A healthy diet full of essential nutrients can decrease back discomfort and lead to overall better health.

A good tip to avoid back problems is to know what is inside of a box before you try to lift it. The box may be heavier than you think, and lifting it could cause damage. Do not just look at the outside of the box, but actually check inside it to see what is in there.

Pain in the lower back is one of the most common reasons that people visit a doctor. https://www.google.com/fusiontables/embedviz?viz=GVIZ&t=TABLE&q=select+col0%2C+col1%2C+col2%2C+col3+from+1fjpRYudEJN27_hwoBUMbjG3iyhMii2eIdcFQTqug&containerId=googft-gviz-canvas

Many times there are things that you could be doing differently in your everyday life that will help reduce back pain. Make sure that you are always taking the necessary precautions to protect your back. Because lower back pain can happen quite often, it is wise to learn what can prevent said pain.

If you weigh 10 or more pounds than what you should ideally, then it’s time to start a weight loss plan. When you carry extra weight, especially around your stomach, it can alter the center of gravity. This strains the lower back, and over time can lead to chronic low back discomfort.

Current statistics show that about 66 percent of people currently experience pain in their back chiro at some point in their lives. Most people logically blame the event closest in time to their injury, but little do they know that back pain can be a problem of accumulated stress over many weeks or even months. Actually, most of the time, back discomfort is the result of a chain of events that lead up to it.

Believe it or not, drinking coffee can help to ease chronic back pain. It’s believed that coffee’s caffeine blocks adenosine. Adenosine actually stiffens your back, so the caffeine loosens your back and acts as a pain preventer.

Learn proper posture and concentrate on sitting up straight. Having poor posture leads to unnecessary strain on back and spine joints. A chair that is comfortable and supportive is very important if you are stuck at your desk for an extended time period. Strengthen your posture and your core through the use of an exercise ball.

Look in your local natural or holistic store for potential remedies for your back discomfort. There are too many to list, and different stores will offer treatments. Ask someone on staff what might work for the pain in your back.

Any sort of relaxation exercise can help with chiropractic physician back pain. Even breathing exercises that take only minutes a day can have a significant positive effect. Work on deep breathing techniques, and see if you notice any improvement in the way your back feels. They could prove. http://feeds.feedburner.com/JaxChiropractorUpdates

to be a great relief from your back pain.

Don’t let your back pain take over your life. Do everything you can to make your pain more manageable so that you can live your life the way you want to. Now that you’ve read this article, take the advice that you think will work for you and apply it to your life.

An Easy-to-understand Guide To All Your HVAC Questions

It can be difficult for many homeowners to know where to turn when their heating or cooling system begins to fail. This situation can cost you a lot of time and money. The following information will help anyone make the right choices for their system.

Before calling for help, know the system you have. Take a look at the system or the owner’s manual to find the name and model number. Your contractor will appreciate this information.

Check the whole house before you call for help. Make note of which rooms are cold and which are hot. Doing so can help your technician fix your HVAC issue quickly.

Clean the condenser on your debris regularly. After a wind or rain storm things may pile up, causing problems with your system. It can also cause it to overheat.

Make certain that you clean your condenser when the weather begins to warm. First, turn off the power so that nothing will move as you are working on it. Then, take the grill off, pull the blades out, and gently clean them as well as the unit itself.

Make certain that an outdoor unit is in the shade. When your unit is bringing in cool air, it will not have to work as hard to cool the air as it moves it inside, boosting efficiency.

Have your heating and cooling system inspected twice a year. The normally recommended time for HVAC system inspections is once before the peak cooling season when it gets hot and you’ll be using your AC, and once before the peak heating season, during the cold months when you’re likely to be using your heat. Check it out just to be safe even if there is nothing broken.

When it gets cold outside, it is necessary to turn off outdoor condenser units. Avoid damaging the unit by turning it off when the outdoor temperature drops below 60 degrees. You’ll pay less for repairs which you follow this tip.

To save money and be more comfortable in your home, install double-paned windows instead of single pane. You can reduce your energy costs from energy leaking out through your windows by installing window that are double-paned. This will help you save a lot of money.

Having a programmable thermostat installed is a money saving idea. A thermostat that’s programmable is going to save you around ten percent on the heating and cooling costs you have to pay when you turn it back about fifteen percent for a part of the day. Furthermore, there are a few programmable thermostats that you can control from your computer or any other web-connected device.

If nobody is home, turn off the air conditioner to save money. This will save you money on your energy bills. When the AC is left running, your power bill will go up quite a bit.

Look for air conditioner sizing calculators online to truly understand what size of unit is necessary for your room or home. If you buy something too large it won’t be efficient as it cools the same. Look in the manual or on the manufacturer website for this information.

Speak with family and friends to get a recommendation for a reputable HVAC contractor. You should be able to find someone that has had a good experience. It’s also important to do this to learn which companies should not be contracted for work.

If you HVAC unit is clicking, immediately check for any type of obstruction. Many times it could be debris hitting the cooling system fans. That is a simple solution; just take the debris out. Check the fan and coil before you waste time contacting a professional.

The HVAC system is only one piece in an efficient home. You must also consider the quality of your windows and doors. Make sure that their seals are tight and that they do not allow air to seep in or out. Have them inspected by a professional. This is often a free service.

It is important that you know the measurements of the area you need to cool. Typically, 20 BTUs are required per square foot. Account for all of the rooms in the house.

Make certain that you hire an experienced contractor with a good reputation. The best companies out there have technicians that keep a schedule and their appointments too. Techs must be knowledgeable about diagnosing and repairing your system quickly. After diagnosis, they should then know how to deal with the problem.

Consider what kind of experience a company has before you consider hiring any contractor for HVAC work in your home. It is important that you hire someone that has enough background experience to get the work done properly. While you may not know if a worker with no experience will work well or not, it’s not a good idea to take a chance with this.

During extreme temperatures of the summer and winter, it can be incredibly frustrating to have your unit go out. However, if they were prepared for something like that happening, it won’t be so bad. These tips will put you in the best possible position.

New At Landscaping? Try These Tips!

You can have a beautiful garden or lawn regardless of your skill or budget level. Just educate yourself about the basic concepts of landscaping. Read on to find out a few easy pointers on improving any outdoor space.

If an outdoor kitchen is in your design plans, granite is the best choice when selecting a material for your prep surfaces. There are many cheaper materials available, but they can be damaged by water, temperature fluctuations or having hot items placed upon them.

Brilliant Advice On How To Make Your Home Security Better

Misfortune may strike at any time. You should not take any risks; instead, invest in a quality system. Read the information provided here to help make your home a safer place today.

Be sure that your home is always occupied. Buy timers so things will go on and off at different times. This way, it will appear that you are at home. This can be a terrific method of securing your home and keeping burglars at bay.

Never open the door for a stranger. People you do not know could have bad intentions or want to get an idea of how many valuable objects you own. Establish a rule where you and your family only open the door for expected visitors.

It is important that you check your home security system periodically, at least once a year. A security professional should visit to help with the testing process. Many factors cause issues with security systems like nature and wild animals. There are always ways your home is vulnerable, even if you don’t know it.

Any program to improve the security of your home should begin with complete replacement of your door locks. Perhaps you aren’t sure who owned the home before you or maybe an old roommate has a key and never returned it. Regardless, changing the locks will ensure your security. This is a very easy process that you can complete within a day.

Walls are great for hiding things. Hide valuables inside of your walls. Any phone jack or electrical outlet that isn’t being used is a great place to hide valuables. If there are no unused plates, you can easily install fake ones.

Before letting someone from a security company into a house, get some sort of official identification. Thieves can pass themselves as workers, which can end up in a robbery of your home. This can be extremely dangerous to your home and loved ones. Be careful to avoid any potential dangers.

You can add a great deal of security to your home by installing a system of motion activated exterior lighting. They lights will light up your property at night and they are cost-effective and efficient. If they are positioned correctly outside of your home, your motion detectors can make it impossible for strangers to sneak around.

When choosing between security companies, read everything on the contract. You may find fees appear unexpectedly, including excessive costs for ending your contract early. Be aware of these particular fees so you can steer clear of them.

A good way to scare off intruders is to keep your house lit at nighttime. They want to avoid being seen. It makes it look like you are home and makes it difficult for thieves to hide. Keep those lights shining brightly at night.

Think about a wireless security system for your home. While wired systems may seem cheaper, they need your home to be rewired and they can fail due to a power outage. Wireless systems are much easier to maintain and also to install, and they are not reliant on your central power source.

If you do not already have a paper shredder, you may want to think about investing in one. Thieves can often be found looking through garbage cans in search of personal information found on bills and credit card slips. If you don’t want a shredder, rip the papers up manually.

Install a home surveillance system. Video cameras are an excellent way to keep your home safe. Visible cameras can deter many intruders and if they disable them, the hidden cameras can still capture footage. As an added security bonus, most modern systems will allow you to monitor your cameras remotely (via cell phone) for round-the-clock protection.

Don’t keep your car registration inside the glove compartment. These documents contain a lot of sensitive personal data, like your home address. Hold these documents in person so you know where they are at all times. You should have easy access to them if you should be pulled over.

You never know when someone might target your home. Don’t be in denial, do what it takes to be safe. Remember these guidelines, and do a lot of research to protect yourself.

Super Easy Tips To Make Home Improvement Simple

Improving your home need not be a painful experience. With even a modest amount of time, effort and planning, anyone can enjoy the fruits of their labors following completion of a project. If you want to learn how to make home improvements the right way, make sure you keep reading this article.

Use some aluminum tape to help you patch cracks in the roof. Clean the surface, then separate the tape from its paper backing. Apply it carefully over the cracks. This creates a surface that is waterproof covering for those cracks.

Vinyl flooring is an affordable alternative to more expensive materials like stone or ceramic. Vinyl flooring is simple to put in, durable and water resistant. Although you can purchase this in sheet form, it is most commonly sold by the square foot in boxes.

Try using radiant heat tiles if you are going to be resetting tile. These tiles are very attractive and produce heat with your electricity. You can do this yourself if you follow the instructions. So, this type of project is one that you can expand upon, regardless of whether you try it yourself or get professional assistance. You’ll be grateful you did the first winter morning that you walk into your bathroom.

There is no need to get rid of worn doors. Take the door out of its frame so you can sand it to the bare wood. Next purchase paint and a roller and get to work. For doors that you want to look new, try getting doorknobs that look fancier.

Instead of going it alone in the vast word of home improvement, hit up your relatives and friends for advice. If you do not ask before the project begins, you may find it difficult to get the help that you need. You also run the risk of running overbudget or overtime, which can be a problem for outdoor projects that rely on good weather.

It is always best to plan ahead when working on any home improvement project. Procrastinating until start day can be disastrous, as it can result in hasty decisions and bad judgments. By planning what you want ahead of time, getting the work done will be much easier.

In time, the caning of a chair begins sagging. There’s an easy trick you can use to tighten up chair caning without expending a lot of effort. Get a sponge and get the caning’s underside wet. It works best with warm water. Allow the chair seat to naturally air dry overnight. Repeat this process until it is fixed.

When you see a problem with your house, fix it immediately if possible. A good deal of damage results from things that are easy to overlook or postpone. You don’t want to give into this impulse. Keep in mind that some damage to one area or system of your home can quickly spread to other areas. Before you know it, your little problem has snowballed out of control.

To give your kitchen a new look, put in a new sink. A new sink can completely make-over a kitchen. New sinks are available in a number of colors so you can match it perfectly with the overall look of your kitchen.

Do you simply not have enough time to care for your lawn? Do you not have enough money to pay someone else to maintain it for you? If so, then you need a yard that is very low maintenance. This usually involves rock beds that have hardy plants that require little water. These choices will reduce your time and cost in maintaining it.

Measure window frames thoroughly prior to buying new blinds. If the blinds aren’t the right size, you won’t be able to use them. Blinds come in many different sizes and different installation techniques.

Give your septic tank regular care and maintenance. There are chemicals you can buy that will make things decompose faster and stop it from overflowing. When you are planning your home improvement project, be careful to not mess with the septic tank. If you aren’t sure of your home’s plan, get a plan that is detailed to avoid any costly damage.

Be flexible when it comes to home renovation projects. Even if you really need something done quickly, unexpected issues will arise. You may only have a little bit of money for something, but it could cost you more than you think. Be flexible with these items because these things may happen and you might not be able to do anything about them.

Getting a home improvement task done with little effort is a great goal to have. Repairs and maintenance are a basic requirement of home ownership. Homeowners that go above and beyond basic maintenance have better looking homes that have increased value. Use the above tips and techniques to learn everything you can about home improvement.

Good Advice For A Successful Home Improvement Project

Tackling home improvement projects is not just for someone who is skilled in this area. Home improvements will make your house much more enjoyable to live in. They will also increase your home’s value. The article below contains tips to make your home improvement projects go smoothly.

Never waste your money on materials that do not meet quality standards or pose a risk to yourself and your family. It can cost a lot of money to install a new floor, so be sure to shop around to find the best deals. Between the discount outlets you can find and the bargain-hunting resources available to you, you may be able to save significant amounts of money.

If you are going to buy some furniture make sure they are simply colored. If you do, you will have the challenge of coordinating your home to that pattern until you recover or discard the items of furnishing. Instead stick to plain colors for furniture, such as greens and browns, and add any accents through the use of accessories. You can mix and match patterns with your throw blankets and pillows, while keeping the effect of the patterns at bay.

Do not underestimate the amount of effort that your project will require. Making a list of all your expected tasks and requirements. It is also a good idea to look for another opinion if you overlooked something. If you know exactly what must be done, you will be able to economize.

To keep air from leaving through the doors, get some sealant strips and draft excluders. Draft excluders are used under a door to stop warm air from escaping and prevent cold air from entering. Put some sealant strips on your door frames too. Sealant strips can be purchased at most hardware stores.

When you are listing your home for sale, be sure that you define purposes for the different rooms in the house. Fill each room with the furniture that suits the room’s purposes. This will help buyers to visualize themselves in the space, giving them ideas as to how they will use it. A house with properly defined spaces is a more appealing prospect, and will generally find a buyer faster.

Add some personality like a nice bold print if you think your room doesn’t have personality. Look for accessories or furniture with zebra or leopard prints to create an interesting motive.

Even if your home improvement plans are in the middle term, start finding ideas now. The more ideas you evaluate now, the more ideas you will have to choose from when it comes time to decide on a project. If you can get rid of the desire to find a right color scheme for your home, you will decrease your stress levels for renovation.

Chandeliers might also be a nice touch. For less than $500, you can get a beautiful lighting piece to enhance your room. Look for a chandelier with total wattage in the 200 to 400-watt range to achieve maximum light and sparkle.

Installing new door knobs in place of old ones will increase safety and improve home appearance. This takes around an hour to do. You only need a screwdriver. Hardware stores sell knobs for installation.

Small bathroom changes are great investments. It may not be as costly as you think to improve the look of the room. Replace your toilet paper rolls, your mirror, your light fixtures, and your towel bars. Add a coat of paint to really spruce things up. This will make your bathroom look exquisite without breaking the bank.

Crown molding can add a real touch of class to your interiors! Crown molding can add dimension and curves to a flat or boxy room. The installation of crown molding is easy, and on the whole the project is not expensive.

Take advantage of a ceiling fan installation. Anyone can install a ceiling fan easily and cheaply. A ceiling fan is also greatly beneficial to your wallet, as turning it on can circulate cooler air and allow you to leave the air conditioner off for a little longer.

It is possible to easily install ceramic tile in the vast majority of bathrooms and kitchens. Ceramic tiles offer many design choices which can create a beautiful look. The installation of ceramic tile goes a long way toward making your home decor project more profitable.

Getting new appliances is very helpful in adding quality and value to your home. Whichever appliance you decide to replace will improve the look of your home.

There is more to renovations, but this article should get you started. Keep learning so that you can make your home improvements successful. Doing some research beforehand can mean the difference between success and failure in a project. Be sure you really know what you are doing before beginning a project.

Effective Tricks To Help You Stop Smoking For Good

Smoking is unhealthy and can cause severe negative health consequences for you and everyone around them. It causes all types of cancer, breathing problems, heart and artery complications, and basically deteriorates every cell in your body, as well as eroding your quality of life and costing you a small fortune. Furthermore, breathing second hand smoke has the same dangerous potential consequences. It therefore follows that quitting can be a life-saving decision. Read on for some hints and tips which will assist you in your battle to butt out.

To raise the probability that you will succeed in your wish to quit smoking, try compiling a list on paper of the positive and negative consequences of quitting. Writing things down can change your whole mindset. It can also motivate to forge ahead, and may make quitting less difficult by allowing you to keep your eyes on the prize.

Let your family and friends know if you plan to stop smoking. If you let those around you know of your intent to quit, they will be able to motivate you, and keep you away from any temptation. This could be that extra push that helps keep you on track towards your smoking cessation.

Have loved ones support your decision to quit smoking. It’s critical, however, that they understand that you want positive support, not reproach. You will also want to let them know you will most likely be in a lousy mood initially, and you may not exactly think clearly at that time. Quitting smoking can be very difficult, so it’s critical that you have the support of those who are close to you at this time.

If quitting smoking cold turkey is not an option, supplement your attempts with nicotine replacement products such as nicotine gum or patches. Such easily accessible tools can provide you with the nicotine your body craves as you work to kick the habit free from the difficult symptoms of withdrawal.

A benefit of quitting smoking is so you can improve the health of all those near you. Secondhand smoke is very dangerous and causes various types of cancer, as well as many other health conditions. When you quit smoking, you decrease the amount of time that your loved ones are exposed to that dangerous second hand smoke. Quitting smoking now will make you and everyone around you healthier.

Great Tips To Put Down The Cigarettes For Good

Although the detrimental health effects of nicotine addiction have been clearly laid out, a lot of people still have difficulty kicking the habit. If this describes you, this article has advice on ways to quit smoking for good. Choose and implement some of the tips that you think will help you the most.

Make a list of the benefits of quitting and the drawbacks to deciding to quit. This helps increase the odds of successfully and permanently kicking your smoking habit. When you put something in writing, it often has an affect on your entire mental outlook. It can also motivate to forge ahead, and may make quitting less difficult by allowing you to keep your eyes on the prize.

Find a way to stop smoking that works for you, but try to do it little by little. Quitting cold turkey is definitely not recommended. If you try this out, you will undoubtedly fail! Since nicotine is so addictive, it is best to wean yourself off. This will ease you through the early withdrawal stages and make quitting less difficult.

Smoking habits are hard ones to break, but with the help of the advice that you have read here, quitting might just become a little bit easier. You deserve a life that is free of the negative effects of smoking. Give yourself permission to live without the addiction of smoking. You will be rewarded daily in increased health and well being when you stop smoking cigarettes.

How To Throw Those Cigarettes Away For Good

Numerous benefits come from stopping smoking. Remember these things and collect helpful tricks and techniques, similar to the things you see in this guide, to help you in quitting smoking. Using these ideas, you can be successful.

Let your family and friends in on the secret that you want to quit smoking. When you let people know your plans, they can help you keep temptation away and stay motivated. This could potentially be the push you need to remain motivated and actually quit.

Try exercising or joining a gym to keep you from smoking, and to better your health. You can also lower your stress levels by exercising. If you are new to exercising, take it slow by just walking each day. Before beginning an exercise routine, consult with your doctor.

Make sure you are eating well. The habit of eating these things can really help in controlling the weight gain that is associated with quitting. Feed your cravings with only the healthiest foods, like fruits, vegetables and whole grains.

Reach out to your friends and family to get support, when you decide to quit smoking. It is vital you tell them you need and value their support, and you can do without them being judgmental. They should also know that nicotine withdrawal could affect your mood initially, causing you to seem uncharacteristically short-tempered or grumpy. Try to maximize your level of support throughout the process of quitting smoking.

Quitting a smoking habit is hard enough, but dealing with your smoking triggers will help you out immensely. Consider alternate activities during the times you normally would have had a cigarette. Come up with something that can distract you at those times.

Do not try to quit all alone. Do not alienate friends and family, as you can use these people for support. Joining a support group can also be a great help. Simply talking with people who are going through the same thing will help spur you on to kick the habit.

If you have been smoking inside your house, give it a complete scrub-down, once you have quit. Have your carpets and furniture cleaned, scrub your walls and wash any fabric window treatments you may have. This will make your house smell clean and fresh, and a smoky smell will not greet you whenever you enter your home.

Use the Internet to find support. Participate in online support groups. Many websites are dedicated to helping you quit. It could be helpful to compare your techniques for quitting with other people. Other ex-smokers understand your challenges and the emotional problems that sometimes get in the way of quitting smoking.

To assist you with quitting smoking, know that your family will have to join in and help and that they know if it continues you can get very sick. One out of every five American deaths is related to smoking in some way, according to many statistics. Do not become a statistic.

Do not beat yourself up if you have a cigarette. Simply begin your plan again. Even the hardest working quitters can fail. You can learn from your mistakes and turn them into strengths. You may have an easier time overcoming the same hurdle if it arises again.

If you find that your cravings are getting the best of you and are having trouble fighting the urge to smoke, contact someone for support. This can be friend, family, or coworker; just tell them of your temptation. Not only will the time spent on the phone be a good distraction until the craving has passed, it’s always nice to know that you are not alone in dealing with this issue.

Create a mantra centered around your most important reasons for wanting to quit. Whenever you feel your determination falter, recite the reasons until you conquer the craving. This will allow you to take control of your addiction, in an effort to optimize your chance for success.

By now, you are well aware of the myriad benefits of quitting smoking. Sometimes knowing this, however, doesn’t help you stay motivated to quit smoking. If this happens, use the tips you just read to help you stay on the right track. Apply these tips when you feel your motivation needs a boost or when you have a craving. Before long, you will be leading a happy and healthy non-smoking life.

Use These Strategies And You Will No Longer Need A Cigarette

It should go without saying that your family would like for you to stop smoking. Your doctor will push you to help you stop smoking as well. Your insurance company dangles a discount in front of you to get you to quit. So, why have you not done it yet? The time is here, so keep reading for tips to help you quit smoking.

Stay in the present moment, and take quitting one day at a time. This is a process that could take months before results are apparent. Take things step by step to maximize your chance for success. Take each day as it comes and concentrate on not smoking that day, which will help establish a habit that will help you over the long term.

Be open and let people know about your goal to stop smoking. Other people knowing about your goal will both hold you accountable and give you a support system. Their support will be a big boost in helping you on the road to stopping smoking once and for all.

To stop smoking, try creating a list of ways you can quit. Creating a personalized, quitting smoking list will help to increase the likelihood that you will be able to successfully quit. Different people can accomplish the same thing in various ways. It is important for you to find something that will work for you. Making your own list will accomplish this.

In order to improve your health, and prevent you from thinking about cigarettes, begin an exercise plan, or sign up for a gym. Exercise can also act as a stress reliever. If you are not a very active person, you can start slowly with going for walks regularly. Before beginning an exercise plan, discuss this with your doctor.

Develop a system of daily reminders about why you want to quit as well as motivational messages to help you. You can put up motivational messages in your office, or wear a piece of jewelry that represents your goals. You can also purchase yourself a piece of jewelry to wear as a visual reminder of your dedication to stop smoking.

Seek support online. There are hundreds of useful websites that are dedicated to furthering your goals of smoking cessation. You might see that it will help to look at the ways others have quit. If you have a support system made up of others that are quitting, this will help you deal with any trouble you may have.

Take into consideration the effects on your family that could be caused by your bad smoking habit and use it as motivation to help you quit. One out of every five deaths can be tied to cigarettes! Keep yourself from becoming a statistic and stop now.

You now have all of the information you will need in order to get started saying goodbye to smoking forever. Stopping your cigarette habit will allow you to be happier, healthier, and you will live longer too. Use all that money you will save by not buying cigarettes and do something nice for yourself or somebody you love who supported you through the trials and tribulations of the quitting process!