If you’re thinking of giving up smoking, suddenly you discover that there are probably as many tips to quit smoking as there are ex-smokers. It’s very definitely a case of information overload. These tips on stopping smoking get discolored and misinterpreted through Chinese whispers.

The fact is that with so much information passed around that is confusing to people it is often much easier to just continue smoking and hoping for a simple solution. Actually taking the necessary steps to really quit smoking is not easy. It means coming to terms with the fact that stopping smoking really is best for you, as well as your health.

Most people are readily aware that stopping smoking can improve their health, but learning how to really conquer the urges to smoke is not easy. With so many temptations circulating around, as well as the stresses of daily life it is easy to see why jumping into a pack of cigarettes seems like a good idea.

Tip #1 You need a good reason to quit. Simply deciding to quit because the sky is blue is not a sufficient reason. The need to quit smoking is obvious, but the desire to quit needs to come from inside in order for the process to be successful.

Tip #2 As you make progress, give yourself small rewards for your achievements. Quitting cold turkey is hard, so these rewards will help spur you on, and are great ways to boost your motivation.

Tip #3 Don’t plan to fail by failing to plan. Draw up a plan of action of how you will stop smoking. Are you going to use nicotine replacement therapy (like nicotine patches or gum), or prescription drugs, or stop smoking hypnosis? Whatever it is, write it down, make your plan and stick to it for at least six weeks. If it doesn’t work for you, have another plan ready to replace it.

Tip #4 Work to overcome your struggles. If you are smoking due to stressful things in your life, you need to deal with the stress before you can successfully quit. Regardless of the reason why you are smoking, it needs to be dealt with in able to quit for good.

Tip #5 Punish yourself on days where you have not met your goals to quit smoking. If you normally buy a coffee on your way into work, consider skipping the coffee if you didn’t meet your goals the previous day. Just make sure that the punishment you choose does actually mean something to you.

Tip #6 Don’t be afraid to ask your friends and family to help you. Most people need some extra support when they are giving up smoking. Asking for help or support is not a bad thing.

Tip #7 Look for someone to quit with you. If you are entirely on your own, you are going to be much more likely to slip back into smoking. If someone is working with you and holding you accountable, you are more likely to struggle to succeed. Working to quit smoking is not easy, but hard tasks are much easier to accomplish with a partner.

Tip #8 Ensure you are getting plenty of sleep. The job of quitting smoking is quite difficult. If you are not getting the rest you need, you are much more likely to be cranky, upset and angry with the world. This is very counterproductive to your goal of quitting smoking for good.

Tip #9 Aim to quit for good. This might seem a bit strange, but if you are just planning to quit for a weekend you are not going to put much effort into the process. If you are planning to quit for good, a lot more time and effort is going to go into the process as well as your plan to quit.

Tip #10 You will undoubtedly have cravings and urges, so make a list of things you can do to take you mind of smoking when these situations arise. Forewarned is forearmed.

There’s no doubt that smoking saps the wallet and health of smokers. Smoking is bad for your health. Smoking is the leading cause of lung cancer and emphysema. Smoking can also cause ugly stains on the teeth, accelerate the aging of the skin, and increase fatigue. Those are the biggest reasons people decide to stop smoking. Fortunately, smokers can stop smoking naturally, without using expensive, artificial means.

Strong willpower is necessary for a smoker to become a nonsmoker. For serious smokers, smoking is more than a habit. It’s an addiction. Addictions cause nerve pathways in the brain to be constantly and repeatedly stimulated. Because these pathways have become familiar, it is hard to switch to a new pathway. Quitting is all about stopping the use of the old nerve pathways and replacing them with new pathways. Willpower is the only way to get this done. If you are serious about quitting, you can override years of bad habits and create new nerve pathways in your brain.

It’s not easy to stop smoking. No one said it would. Bad habits are bad enough but addictions are difficult to quit. This is where a support group can help. For some people, this includes your friends and family. This can also include both ex-smokers and nonsmokers. For other people, a support group can also consist of professional help. In any case, having people on your side cheering you on can do you some good. This will help you keep going and finally lead you to quit smoking.

Many people who no longer smoke say it’s not a good idea to slowly stop smoking by decreasing the amount of cigarettes. Why? It makes it very difficult. However, if you make it your goal to not smoke at all each day you’ll realize that you can make it through the day and each passing day will become easier.

Once you’ve made the decision to kick the cigarette habit, dispose of every pack in your possession and vow never to purchase another. Stay away from social environments that can entice you to light up. Drink plenty of fluids and commit to a workout regimen to alleviate the pangs of withdrawal.

The cravings and associated symptoms caused by withdrawal from nicotine are hard to tolerate. When these cravings get strong, you can walk around outside or have a chat with a friend over the phone until the cravings subside. You can also try things like reading a book or watching a movie. Some people enjoy meditating or praying to help calm the cravings while trying to stop smoking naturally.

Other people prefer to take deep breaths or redirect their focus with different activities. Some people chew gum to keep their mouths occupied. Whatever you choose, make sure to do that instead of smoking another cigarette.

It is possible to stop smoking naturally. With the help of some friends, along with your willpower, you can be successful. After getting over the initial withdrawal symptoms, you can overcome this difficult task of quitting smoking and be on the road to becoming a healthier, happier you.

Stress can have a profound effect on your daily life. Stress is hard to define for many people. It can be a variety of different feelings and be triggered by numerous situations. It is vital to know how to deal with stress and how to address the triggers that make you stressed. Learning how to do this will allow you to lead a happier, healthier and more complete life. Behavior modification can assist you in reaching your goal and it doesn’t just stop there.

You know how you feel when you are stressed out. Maybe your pulse races, maybe your chest feels tight or maybe you feel like you are carrying the weight of the world on your shoulders. Many times stress can feel unmanageable and just this thought can add additional stress to your life and body. Hypnosis allows your mind and body to relax and regroup. Hypnosis can give you the tools to learn how to not only control stress while you are having a session, but also tools you can use everyday.

Different situations can trigger stress, those triggers can be anything. Some get stressed out before a speech or before a doctor’s appointment. Other times the trigger can center around financial issues or family problems. It is vital to understand what these triggers are and how to address them when the need arises. Hypnosis can allow you to feel more in control of these triggers and more relaxed when faced with them.

Through behavior modification you learn a unique method. You learn how to not only manage your stress but how to deal with the individual trigger responses. Many times a response to stress is expressed as anger, anxiety, and the feeling of helplessness. By learning to combat those triggers you can start on the path to leading a healthy relaxed life.

Stress can show itself in other areas of your life such as your health. Stress can be the cause of many health related issues such as a lower immune system, heart attack, cancer, stomach problems and skin break outs. In some cases people turn to alcohol or dugs to help them cope. Many start to gain weight or lose weight, start to smoke or lose confidence in themselves. You will learn special techniques to help with all of the issues you want to address. Just knowing that behavior modification can help in so many areas should help you to relax even more.

During your first session you will notice an immediate reduction in stress simply from relaxing. Hypnosis works immediately and will be long lasting which will help you be successful in your stress management goal. You will notice your breathing and pulse rates will become lower as well as your blood pressure. Long term you will learn self hypnosis techniques that will allow you to relax on command.

Stress is a complicated feeling, but the treatment for stress shouldn’t have to be. Your treatment should be both relaxing and fun, through behavior modification you will find both of these components plus many more.

According to Obesitysurgicalcenter.org, one third of the adult population in America is obese. Each year, obesity causes 300,000 deaths and 100 billion in healthcare costs. Gastric bypass and other similar surgeries are among the fastest growing elective surgeries in the country, next to breast augmentation. Gastric bypass is reserved for those who are considered morbidly obese. The chance to lose significant amounts of weight and improve their health appeals to so many, they are willing to risk their lives to have this surgery. According to Obesehelp.net, a web site which explains the surgery, 75% of patients can expect to lose up to 80% of their body weight, 80% will be off hypertension medications and 90% with type two diabetes will be off medication as well, just to name a few.

However, this is a drastic surgery, not to be taken lightly. A section of stomach is sealed off to reduce the amount of food which can be eaten, resulting in weight loss. Many patients have follow up care which usually includes an overview of a healthy lifestyle. The post care touches on food choices, diet and exercise plans. Unfortunately many clinics neglect long term post care, however there are other ways of maintaining your healthy lifestyle.

Often people become obese because they do not understand what a healthy lifestyle is and why they eat so poorly. A healthy lifestyle is easy to learn all a patient has to do is visit with a dietitian and understand better choices. The hardest part is to put the tools into action and begin making a better choice. Learning why you eat so poorly is a whole other ball game. Some people eat when they are upset or depressed and some might simply be bored. Maybe there is a happy memory associated with food which makes you crave certain foods. Many have Gastric bypass surgery and are unsuccessful because they have not addressed all their issues with food, which requires help.

Maintenance care can come in many forms such as regular visits to dietitians, physicians and food counselors. However many post Gastric bypass patients choose to use hypnosis as maintenance care to the surgery. Hypnosis works with the mind by addressing problems or emotional blocks attached to food. Rarely does post care touch on the emotional bond a patient might have with eating and food. Hypnosis researches and finds out why food has become such an issue in your day to day life. Hypnosis is also perfect for combating cravings for favorite foods and replacing them with better healthier options such as exercise and health foods.

There are no limits when using hypnosis, as it deals with the mind making it very successful in those who are looking to lose weight or maintain weight loss. It works by helping you to see your memories, associations and feelings about food to improve in your life and choices. Some may feel counselor, dietitian and physician visits are the only way to insure a successful Gastric bypass surgery. Those visits should happen, but with hypnosis you gain a better understanding as to why you feel the way you do towards food and how you can regain control of your life and help make your Gastric bypass surgery the best it can be.

Losing weight is difficult enough without all the fad diets and gimmicks. Once you have made the decision to lose weight, be it with surgery or simply changing a few things, make sure you investigate all options for weight loss and find out what is best for you. If you do elect surgery, consider using hypnosis as a tool in addition to your arsenal again your battle with the bulge.

Stress is a state of mind and the best way to combat stress and its effects on the mind is through relaxation. Stress can cause many problems such as concentration issues, lack of good judgment, negativity and lack of productivity as well as many health issues such as heart attacks and chronic headaches. The best way to combat these feelings and factors of stress is through relaxation. Relaxation takes as little as ten minutes a day and can be as simple as breathing exercises, or as challenging as a kick boxing class, the choice is yours.

Work, marriage and money are just a few things which can cause stress in peoples day to day lives. Often people get so busy and think they have no time to relax. They can also be fooled into thinking that they need to do something extreme or go someplace such as going on vacation to relax. These people are mistaken, relaxation can happen at home, in the office or while driving. The key is to train the mind to relax.

There are many ways in which you can relax. Finding your method is really your biggest obstacle, but it is easy, just think about what you enjoy most. Maybe you like listening to music, reading, meditating or walking. Any of these activities can be a relaxation method and can be scaled down to as little as ten minutes.

Watching TV, listening to music, surfing the web and reading all offer a break from regular day to day situations. They each create an alternative world that is entirely your own. Your mind visually escapes into a place that is different and exciting instead of dull, boring and always the same as so many of us think our lives are.

Meditation can help you learn to control your body’s reaction to stress through reflection and deep breathing exercises. These techniques must be learned and practiced regularly to insure maximum results. You can achieve full relaxation through ten minutes of meditation, and most people have ten minutes to spare in their busy lives.

Other people prefer to hit the gym to relax. Some like to run, walk or lift weights. Others might prefer a cycling, kick boxing or tai chi class. Running and walking burn off excessive built up energy, however not everyone wants to run a marathon. For them there are other sorts of classes which sole purpose is relaxation such as yoga. Many people choose to skip the classes and gym all together and simply walk their dogs in the park.

Your body will tell you what it likes and what it doesn’t like, you just need to learn to listen. Take note of what worked and what didn’t while you were practicing different relaxing techniques. If one doesn’t work don’t be afraid to try a different approach. Make sure to keep yourself motivated by reminding yourself you will be healthier and happier in the end and think how nice it is to do something enjoyable.

Teaching your body something new is always a challenge, however once you get the hang of it, it is like riding a bike, your body won’t forget how. It is important to find an activity which you enjoy and know you will stick with, but you must make a conscious effort to remind and train your body to relax while performing this task. It may take time, but in the end the rewards will be fantastic for your mind, body and lifestyle.

Quit smoking programs using hypnosis are very involved when done correctly. Working to change behaviors that involve many parts of your life. If you were a hypnotist, you might have to put it all together. If you’re not a hypnotist, well, you get to enjoy the fruits of another’s labor. Nice, huh?

You experience your smoking habit in unique ways. You know where you struggle with decisions to smoke or not the most. Your experience is unique and also common. (Yes, it can be both things.)

A good hypnosis program, using modern hypnosis techniques, can directly address your particular problem areas. A quality session works to remove cravings (emotional associations) from your mind. When that is done, you experience a simple choice to smoke or not, rather than a struggle against a craving.

That’s nice, but there’s more to be done. Let’s use hypnosis to start new cravings, like for drinking water, exercise, and breathing fresh air. Let’s create an urge for relaxing distractions. Have things to do to fill-in the time you used to spend smoking. How many cigarettes did you smoke per day? How many minutes per cigarette? It adds-up, doesn’t it?

How about that daily stress that wants to be relieved? If you can’t smoke to relieve it, what to do? Let’s use hypnosis to relieve your stress too? Sounds good.

Your level of confidence is something to boost with hypnosis. And, not just your general sense of confidence. What can likely use some confidence building is the belief that you CAN quit smoking this time. That this time is different than previous times. (One of the ways you learn beliefs is repetition. It’s very possible this is not your first attempt to quit smoking. Having previously tried and failed, has that repetition created a belief in your mind that this time will fail? Better use hypnosis to patch that up.)

Might as well use some hypnosis to strengthen healthy eating habits too. So you can rest easy that you’re not going to balloon while you stop smoking. Simply knowing you’ve covered this angle too should make you feel relaxed.

How does this sound to you? Does this cover all the concerns you had about quitting? Does it cover concerns you hadn’t thought of? The help is available the rest is up to you.

USA Today reports five of the poorest states were in the top ten most obese states (Mississippi, Kentucky, Louisiana, West Virginia and Alabama) in America. In 2006 Mississippi was the first state to have 30% obesity among its population according to WebMd.com, it also has a high rate of poverty. USA Today also explains, poverty areas are generally unsafe which discourage children from playing outside, have few grocery stores which offer fruits and vegetables, and many housing developments in these areas are not built with sidewalks for exercise. All of these problems contribute to obesity, the poor are set up to fail to achieve a healthy lifestyle.

The average family of four can get up to $542.00 a month in food stamp assistance according to fns.usda.gov. While this may seem like a lot, when looked at over a 30 day period, this amount breaks down to about $18.00 a day to split between four people. Living on this strict budge is only made more difficult when trying to buy healthy items at the grocery store.

A typical middle class family of four spends roughly $600.00 per month on food and more if the foods are organic, low fat, soy based or trans fat free. Many middle class shoppers do not think twice about spending a $1.50 for low sodium soups, or other healthy low fat, trans fat free or soy products. For a poor family, the only thing that matters is how much can they get for their government assisted buck. For example, Ramen noodles are about ten cents a package which means a child can have one a day for a month for around $3.00. While parents are thinking this is a brilliant food item, they are not bothering to look at the nutritional values. One package of Ramen is equal to two servings. Each serving has 194 calories in it and 1960 mg of sodium (82% of our daily value). When it is all said and done that one package of Ramen is really 388 calories and 3920 mg (164% daily value of sodium) of sodium. For many food stamp shoppers, fresh produce is a waste of money. If the item is not eaten right away it will go bad which means money was wasted. So instead they buy fruit snacks packed with sugar, pasta, rice, tacos and greasy chips. These are all things which can be bough for cheap and on a food stamp program and they will not go bad quickly.

Oregon Governor Ted Kulongoski and his wife decided to raise awareness about hunger and poverty. So they tried living on $21.00 a week (the food stamp budget in Oregon for a family of two). The governor was in for a rude awaking. Gone were his organic foods, Swiss cheese, and lunchtime favorite Progresso low sodium soups. He would learn to make do with some cheap junk foods such as Cup O’Noodle, generic peanut butter and a half of banana. Workers from the Department of Health and Human Services offered him strategy, buy cheap staples such as Ramen, Cup O’Noodle, macaroni and cheese, beans and rice. All of these choices lacked nutritional value.

The Federal Nutrition Assistance Program brings nutritional education and a helpful diet for those on food stamps but it does not give more money to families to buy healthier products all it does is educate them which will hopefully help them make better nutritional choices. Dietary changes in schools have made it possible for children of low income families to at least get one healthy meal a day (lunch) and for those who qualify two healthy meals (breakfast and lunch), while they are at school.

There is no denying poverty and obesity are linked. It is difficult to fix one problem without fixing the other. Each problem also snowballs into other problems such as healthcare costs, disability cases, and unemployment. Obesity is not just one problem requiring one simple solution, it is a whole mess of problems which need multiple solutions.

Poor work performance, losing sleep, irritability, losing interest in favorite activities, depressionthese just a few things caused from stress. There are many things in life which can cause stress and many different reactions, both physical and emotional, to stress.

Many people think stress is caused from things such as financial problems, marital problems or family issues. This is not always the case, stress can be happy events such as a wedding, children, or a vacation. Stress is about perception. What is stressful for one may not be for another. Many times we blow things out of proportion and therefore causing more un-necessary stress in our lives. Stress, whether good or bad can lead to other very serious problems.

Stress has been linked to medical problems such as chronic headaches, age acceleration, lower immune system, heart attacks, and stomach problems, just to name a few. Many people under stress are also short tempered, grouchy, anxious and jumpy.

By learning to manage stress, you will find that you look forward to meeting new people, regain your sense of humor and self confidence. You will also find yourself feeling more relaxed, calmer, and have increased energy. You may even allow yourself to enjoy recreational activities and have more independence.

It is time for you to take a look at how stress is affecting your life. You know how your mind and body react to stress. Some have a rapid heart rate, become sweaty, or feel nervous. You know what causes stress in your life, maybe it is your children, money or simply your job.

Some people manage stress through a counselor, medications and others turn to hypnosis. Since there are so many different treatments and options for stress management, it is important to research all aspects of the treatments to decide what is right for you.

Hypnosis can help with stress management through many avenues. It allows you to change your response to stress and help address what triggers stress in your mind. You will find you are calmer, relaxed and more rational. Your body will be more relaxed, your breathing more steady which will calm your mind. All of this will help fight tension from stress which can cause chronic medical problems. It will also allow you to address the behaviors you have while experiencing stress such as anger or frustration and help you to remain calm in these situations.

Stress has been and will always be a fixture I our society, chances are you will always have stress in your life but it does not have to rule your life. There are options out there and it is up to you to make the best decision for you and your lifestyle. Stress is not good for you, your family or friends. The time has come for you to end the stress cycle.

Tobacco secession is a challenge facing many people today. Often people try to quit many times and for many different reasons. Some are quitting because they have been recently diagnosed with a health condition such as diabetes or heart problems. Others simply want to be healthier and avoid potential health problems such as Lung Caner and COPD. There is always a reason to quit, and BBC News just added one more, dental problems.

Across Europe, dentists conducted a research study to find out why so many patients were rejecting dental devices and procedures. They discovered smoking was the common link. BBC News reported the findings of the study, not only does smoking cause bad breath and teeth discoloration, but many other dental problems such as oral cancer, receding gums which leave the roots exposed, the diminished ability of taste buds and finally the rejection of dental devices and procedures.

Dental devices such as dentures and implants can be a huge benefit to those in desperate need of teeth. For example, implants which work similar to dentures, provide a false tooth to replace a missing one. They are used in people who have lost individual teeth, to create a bridge and for better support to older dentures. Implants work by functioning as the “root” of the tooth because they are made from titanium and are implanted in the jaw. They are coated with a substance called hydroxyapatite which acts as the same chemical makeup of our own bones making the implants more effective than dentures.

It is important for the dentist to be sure the patient is right for implants before performing the procedure. The biggest problem with implant rejection is smoking and other diseases such as diabetes which both affect the amount of blood that reaches the implant. The BBC study reported that is a patient stopped smoking before and for eight weeks after receiving the implant, it would greatly increase the odds of it being effective.

Implant rejection may not effect all patients, but there are other procedures which are effected by smoking. Something as simple as a filling can be ineffective because of smoking, along with teeth removals, and gum disease. Antibiotics and topical treatments can also become useless because of smoking which can lead to more serious problems before, during and after dental procedures.

The most common dental problem facing tobacco users in the beginning are minor things such as bad breath and teeth discoloration. However these mild problems can turn into more serious problems quickly. According to a study done by the American Dental Association, 32% of smokers needed to have a filling replaced, 10.1% needed a tooth extraction and 22.5% needed a major dental cleaning because of periodontal disease (impaired blood flow). Smoking can also be a factor in the loss of jaw bone, gum disease leading to tooth loss, and increased plaque and tartar build up. According to WebMD, 90% of patients with oral cancer use tobacco products and of those 90%, 37% who keep using tobacco products after having one cancerous lesion removed will develop another compared to 6% of those who quit smoking.

Tobacco secession is the only way to combat not only dental problems but other health problems. Quitting is never easy and a challenge every smoker fears, however almost every smoker fears cancer too and quitting won’t kill, but cancer will.

There are many ways available to quit smoking. Some patients choose to try prescription treatments such as Zyban or Wellbutrin which can help curb cravings. Others try over the counter treatments such as the nicotine patch or gum. Other nontraditional treatments include hypnosis, acupuncture and herbal remedies. Those who are interesting in quitting should speak with their dentist of physician to develop a plan and find out what works best for the patient. Since each person is different, each individual plan will be different. Some people use a combination of treatments to quit. It is important to remember quitting is never easy but the health risks are just too high to not quit now.

Healthy lifestyle trends are popping up in many areas of this country. Many restaurants are offering healthier alternatives, fast food restaurants are disclosing nutritional information and public schools are ripping out soda machines and replacing them with water machines. Attitudes toward exercise are getting more positive, diet has been replaced by the phrase “healthy lifestyle” and the word “organic” is now understood by many. America has spoken, it is time for a change of lifestyle!

American’s like to eat out but eating out does not have to mean sacrificing your health or diet. Wendy’s and Subway were some of the first fast food restaurants to offer healthy substitutions for children and adults. At Wendy’s a salad can replace fries for no extra charge. For a kid’s meal, parents can order their children a fruit cup and milk instead of fries and a soda. Subway also has raisins and apples in place of chips. Another chain is seeing their competitors success and making a change! Fatburger recently changed from vegetable oil to soy bean oil to fry their foods therefore reducing the amount of trans fat being served. Fatburger will also start using the leanest beef possible in all of their burgers and they are now offering a Boca patty (soy based meatless patty) substitute for all their burgers according to prleap.com. Even sit down restaurants such as Applebee’s are jumping on the band wagon by offering Weight Watcher friendly menu items.

In past years many restaurants did not disclose their nutritional information, but after a large public out cry, fast food and sit down restaurants relented. Now the nutritional information can be found anywhere from their internet websites, pamphlets in the place, or on the actual container such as McDonald’s fries carton.

Americans not only saw a problem with the restaurant industry but in their schools as well. Consumers asked for the governments help in fighting obesity and during the 2006-2007 school year, every district in America had a goal to obtain. This goal was to implement a better nutrition and increase activity levels according to aappolicy.org, and nearly every school accomplished this. Soda machines, snack machine and pizza were removed from every district from preschool to high school. They have been replaced by water, fruit and a salad bar. Kids can no longer sell junk food for clubs during school hours and all the cafeterias are required to serve balanced meals.

Organic is the new black. In the last ten years, local farmers have more than doubled. Organic products appeals to the new health conscious America on many levels. Consumers want to know where their food is coming form and if it has been chemically treated. When buying food from local farmers, it gives the consumer control and they can find out where the food has come from and what it has been exposed to.

Getting out and exercising is also critical to a healthy lifestyle. People are making an effort to get out and exercise at least three days per week. According to WebMD.com, some of the most popular exercises are yoga, core work and martial art based exercises such as Tai Chi. All of these exercises have multiple benefits such as stress relief, flexibility training and toning all built in. A new trend in exercises is also emerging, in 2008 WebMd.com reports America will likely see an increased amount of training, education and certification for all exercise providers and trainers. This is due largely to the rising health kick.

Many consumers are also adopting a new type of “diet” called flexitarianism according to CNN.com. Dietitians are defining these dieters as those who eat mainly fruits and vegetables but also eat protein but only three days per week such as chicken, lean beef and fish. It is a diet which is low in saturated fat and high in fiber. Those who follow this diet have lower risk of stroke, diabetes, and heart attack.

Over the years obesity and obesity related health complications have spurred America into action. Of course there will be those out there who love eating their greasy pizzas and triple Whoppers. But for those who do not want to gain hundreds of pounds, there are now options. Healthy living is taking over and it is here to stay!