We’ve discussed some social situations that commonly cause cravings. Think of ways to avoid or change those situations. You may need to temporarily change your social habits. The less time you spend in smoker-friendly situations, the less likely you are to have a craving. Depending on where you live, smoking may still be allowed in many public places, but here are some ideas for locations that typically don’t allow cigarettes:  Movie theaters Museums Libraries Shopping malls Your body is used to specific actions involving cigarettes. When you quit smoking, you eliminate the regular feel of a cigarette in your mouth and hands, the actual lighting of cigarettes and using an ashtray. Substituting new activities in their place will help to eliminate cravings. Try one or more of the following tricks:  Hold a pen, a stress ball or a rubber band Chew gum Suck on lollipops or hard candies Knit, do a puzzle or play video games Hold a straw, a toothpick or a popsicle stick in your mouth Physical activity not only distracts your mind, it begins the process of healing your body and may actually prevent some of the physical withdrawal symptoms. Have several small meals during the day rather than a couple of big meals. Controlling blood sugar levels in this way maintains your energy and helps to curb urges to smoke. The physical and psychological withdrawal symptoms caused by quitting smoking can lead to increased anxiety and stress. Try one of these activities:  Yoga or tai chi Deep breathing exercises Listening to music or reading Meditation Throw away any hidden packs of cigarettes and get rid of all ashtrays. HR therapy can help reduce repetitive behaviors and urges. A therapist can teach you how to distract yourself during cravings, respond to stressful situations without smoking, and cope when cravings do occur. Talk to a mental health professional to see if HR is right for you.
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One-sentence summary -- Avoid your social triggers. Visit smoke-free places. Distract yourself with new activities. Get some exercise. Change your eating habits. Find a way to relax. Remove any tangible triggers from your home. Undergo Habit Reversal (HR) therapy.


If you chop the onion too coarsely, your dip will be too chunky. You are only using half of the salt for now. You will add the rest into the dip later. This will take about 20 minutes. The stirring will help the onion heat more evenly, and keep it from burning. If the onions start to burn, add a splash of water. The garlic is done when you can smell it. You can mince the garlic by dicing it very finely with a sharp knife, or by using a garlic press. You will need about two sprigs of thyme. You do not need to dice the thyme further; simply pull the leaves off, and add them to the pan. This will take about 15 minutes. If you are in a hurry, set it down in front of an open window or a mini fan. You can use nonfat, low fat, or regular Greek yogurt. When stirring, be sure to scrape the bottom of the bowl every so often, so that the plain yogurt doesn't settle at the bottom. If you'd like your dip more salty, add some more salt. If you'd like it more spicy, add some more pepper. The longer the dip sits, the more the flavors will blend. You can serve it with potato chips or vegetables. Put any leftovers in the fridge, and eat them within a week. If serving the dip at a party, consider garnishing it with a sprig of thyme.
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One-sentence summary -- Peel the onion, cut off the stems, and chop it up very, finely. Heat the onion, oil, and ½ teaspoon (2.5 grams) of salt in a medium-sized saucepan over medium heat. Fry the onion until it starts to caramelize, stirring every 20 seconds. Add the minced garlic, and fry for a few more seconds. Remove the onion from heat and stir in the Worcestershire sauce and fresh thyme, if desired. Let the onion mixture cool. Fill a medium-sized bowl with yogurt, then stir in the onion mixture. Stir in the salt and pepper, to taste, and taste before making any adjustments. Consider refrigerating the dip, covered, for an hour before serving it. Finished.


Learning a foreign language well takes time - there's no way around it. Long, infrequent cram sessions just won't work. Instead, study or quiz yourself in short bursts of 5-10 minutes. Try to do several of these throughout the day. Once you build up a good knowledge of the language, you will retain more from longer sessions. While they seem like the bane of any language student's existence, flashcards are actually a proven way to learn vocabulary. They're also cheap and easy to make. You can keep a stack of flashcards on you and quiz yourself whenever you have a few spare minutes throughout the day. Just focus on a few words at a time.  You can use index cards for a traditional choice, or websites or apps to create virtual cards. The key to flashcards is repetition--use them often, and quiz yourself on old flashcards, too. Use the words as often as you can to help them stick. Studies show that learners need to encounter words several times in different contexts before they really stick. To speed this process up, whenever you learn a new word, look at how it is used in context, and then follow a series of steps:  Pronounce the word and spell it Study the meaning of the word (look it up if you don't know it) Create a sentence in your own words using the word Write the new word and its meaning several times The same holds true for learning a new phrase. Say it outloud, check their meaning if you aren't sure, and make up new sentences that use the phrase. To retain vocabulary, keep using these words and phrases, even after a test or after moving on to new topics. Practicing your foreign language with native speaker or someone who knows it well supercharges your learning. Not only will you have the chance to put your knowledge into action and build confidence in speaking, you'll also learn new vocabulary from you partner. All while having fun!  You can find a friend, tutor, or teacher who you can practice with. Check with a language instructor, look online for language groups in your area, or look for someone to practice with online via language learning sites. You can also try a tandem partnership with someone who is trying to learn your language. Spend part of the time practicing the language that is foreign to you, then switch to your own language and help your partner learn.
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One-sentence summary -- Study in frequent short bursts. Trust flashcards. Work with new words, don't just look at them. Read, write, and repeat phrases to cement them in your brain. Make friends with a conversation partner.


While enzymatic cleaners are ideal, you can substitute a homemade cleaner that uses white vinegar, baking soda, liquid dish detergent, and 3% hydrogen peroxide. Vinegar helps to kill any bacteria and neutralize the odor. This mixture works well for treating both old and new stains. Pour this mixture over the stain and soak for about 3 to 5 minutes. Then blot the area to soak up the excess liquid. Note that vinegar should not be used on marble or stone surfaces. Be generous in your application of the baking soda. It helps to draw out the urine. Sprinkle this solution over the baking soda. Scrub this solution into the soiled area with a cloth. Rinse the cloth several times as needed. Scrub in several different directions to make sure the solution is thoroughly penetrating the soiled area. Blot the area again. Once the spot is good and dry, vacuum up the excess baking soda. If the surface of the affected area feels hardened or crunchy, try rinsing the area with some warm water and letting it air dry. Once you have cleaned the soiled area and are giving it time to dry, close off the area to prevent your cat from having access to it. This will give you time to be sure that the stain and its odor have been eliminated. Then you can open the area again. Remember to keep your eye on your cat and your nose attuned to any smells of urine.
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One-sentence summary --
Gather the ingredients to make a homemade cleaner. Mix a two-parts water and one-part vinegar solution. Sprinkle baking soda over the affected area. Mix 3% percent hydrogen peroxide with 1 teaspoon of dish detergent. Let the stain dry. Close off the affected area. Repeat these steps as needed if the urine stain is tough.