quit smoking http://www.wisebread.com/taxonomy/term/273/all en-US Switching Addictions http://www.wisebread.com/switching-addictions <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/wisebread_imce/running_legs_small.jpg" alt=" " width="160" height="106" /> </p> <p>Hi, my name is Andrea, and I read <a href="http://www.runnersworld.com/" target="_blank">Runner&#39;s World</a> magazine. </p> <p>[Hi, Andrea].</p> <p>I started reading it a couple of years ago. At first, it was just a glance or two when I was at Barnes and Noble trying to pass a cold, rainy Sunday. Then I started looking at it more carefully, actually reading the articles and analyzing the nutrition charts. After that, I maybe tried a few of the lunges and ab crunches. Finally, I bought and issue and took it home. I was hooked. I even started subscribing, and I read it religiously for two years.</p> <p>What I love about Runner&#39;s World are the inspirational stories and columns that seem to come standard with every issue. And these are my guilty pleasures; pleasures, because I feel inspired by the stories of the struggles and victories of people who have faced much harder circumstances than I have, and guilty because despite the inspiration, I never quite seem to get myself in gear.</p> <h4>The Shame! The Joy!</h4> <p>Because I&#39;m not a runner, I hide my issues of Runner&#39;s World from everyone save a few people who already know me well enough not to laugh outloud upon seeing a stack of running magazines beside my bed. It&#39;s sort of my Chicken Soup for the Lazy-Ass Soul. </p> <p>Past issues chronicled the weight loss regimens of a number of people, from the famous to the everyday. One story that I particularly liked was the one about Arkansas governor (and presidential hopeful) Mike Huckabee. Even though I pretty much disagree with everything Huckabee says, does, and believes, I was really touched by his story, and by his elation at finally being considered an &quot;athlete&quot; after having spent his life as a chubby guy who got picked last for team sports. Other winning articles included stories about organ transplant recipients running marathons together with their donors&#39; families. I rarely get through these types of stories without some weeping.</p> <p>One regular feature in Runner&#39;s World is called &quot;Real Runners&quot;, and it provides brief stories about &quot;Regular people doing amazing things&quot;. It&#39;s usually attached to Warmups, slightly longer articles that tell inspiring stories.</p> <p>It was the <a href="http://www.runnersworld.com/article/0,7120,s6-243-297--11458-0,00.html" target="_blank">Warmup article in the March 2007</a> issue of Runner&#39;s World that really made me think. &quot;Home Run&quot; introduces us to Brent Ion (best. last. name. ever.), a marathoner who is also a part of a <a href="http://www.thelordsplace.org/index.cfm?fuseaction=pages.hometeam" target="_blank">homeless advocacy group</a> in Palm Beach County, Florida. Brent started a running group for the homeless citizens of Palm Beach County, hoping to reach people with drug addiction problems and teach them about how structure and discipline can lead to accomplishments and self-confidence.</p> <p>Homeless people who have joined Ion&#39;s group, known as the HomeTeam, have found that running and marathon training has helped them overcome their addictions to drugs and alcohol. Even though many of them admit that they only joined because each HomeTeam member gets a free pair of sneakers, these people have overcome meth, cocaine, and alcohol addictions as a part of their training and friendship. I was really impressed by this: I can&#39;t go a day without coffee, and these people are kicking meth AND running half-marathons.</p> <p>I know that support groups can help people overcome obstacles and acheive goals, and I understand that regular aerobic exercise will help to alleviate depression and distress that can cause people with addictions to relapse. This is true for people with chemical dependencies, gambling addictions, and eating disorders.</p> <h4>Switching addictions </h4> <p>Something that isn&#39;t mentioned in the article, however, is the idea of <a href="http://www.msnbc.msn.com/id/14220522/" target="_blank">switching addictions</a>. I know this harks back a little too much to a junior high health class with your locally designated D.A.R.E. officer (&quot;What you need is a NATURAL HIGH!&quot;), but there is such a thing as a positive addiction. I know this, because once in my life, for a very limited time, I was addicted to running.</p> <p>When I say that it was for a limited time, I mean really limited. When I got addicted to running, I was in high school. Now, I was a good sprinter when I was a little kid, but I developed severe asthma when I was 10 years old, and that sort of cut my athletic career short. After asthma, even sports that I loved, like figure skating, were unbearable. I felt pretty much tied to my inhaler. And, if you know anything about kids between the ages of 8 and 16 years old, it&#39;s that they are really understanding and gentle when it comes to helping kids who are physically weaker, right?</p> <p>Yeah.</p> <p>Anyway, so during my sophmore year in high school, I started running around the inside of my high school after school was out. A lot of sports teams did this when the snow got too deep outside, and I sort of went at my own pace and pondered the meaning of high school life. It wasn&#39;t too bad - I found that if my mind wandered to other things, I could run a mile without feeling it.</p> <p>After a few weeks, I was feeling pretty good. And then one day in gym class during our jogging warm-up, I experienced a <a href="http://serendip.brynmawr.edu/biology/b103/f02/web1/sfrayne.html" target="_blank">runner&#39;s hi</a>gh. It felt GREAT. I had never had one before, and it was <a href="http://runtrails.blogspot.com/2005/01/understanding-runners-high.html" target="_blank">so exhilirating</a>. Even though we were supposed to be lifting weights that day, my P.E. teacher allowed me to just run laps around the gym for the whole hour. He had asthma, so he knew what a gift I was getting by being able to run without wheezing (you can consider this a shout-out, Mr. Campbell). The strange thing was that I didn&#39;t want to do anything BUT run, and the elation that I felt when running <a href="http://en.wikipedia.org/wiki/Endorphin" target="_blank">stayed with me for a long time</a>.</p> <p>About a week later, my appendix exploded, and that pretty much put an end to my running career. I was in and out of the hospital for two months, first with the initial appendectomy, then with follow-up operations to remove the resulting infections. It took me a long, long time to be able to climb the stairs again without seeing spots, and I never really started running again.</p> <p>It still totally haunts me. When I see the photos and read the articles in Runner&#39;s World, I know that there was a time, well over 10 years ago, that I was a part of that, however briefly. I had the high. Or at least, I knew what it was. And I&#39;ve felt that, ever since then, there&#39;s a runner inside of me that really wants to get out there and race.</p> <h4>Such thing as a &quot;good&quot; addiction? </h4> <p>But back to the addicts in Runner&#39;s World. Brent Ion, the guy who headed up the group, started running in 1998 to help him kick his addiction to nicotine. From what I can tell, it seems that Brent traded one habit for another - he took up a positive addiction in lieu of a negative one. And all of his recruits seem to be doing the same thing.</p> <p>This isn&#39;t a new idea - the term &quot;positive addiction&quot; was coined quite a while ago, and there&#39;s a decent (if lengthy) analysis of what the term means <a href="http://www.habitsmart.com/coping.html" target="_blank">here</a>.</p> <p><a href="http://www.runninginjuryfree.org/addiction.html" target="_blank">Running as an addiction</a> isn&#39;t a new idea, <a href="http://www.amazon.com/Positive-Addiction-Harper-Colophon-Books/dp/0060912499" target="_blank">either</a>. Other people have managed to form <a href="http://icantstopjuggling.blogspot.com/2005/02/positive-addiction.html" target="_blank">different</a> positive addictions. <a href="http://yarn-monkey.blogspot.com/2007/01/knitting-for-quitting.html" target="_blank">Many smokers</a> find that their <a href="http://www.abc.net.au/pm/content/2006/s1706727.htm" target="_blank">nervous fidgeting</a> can be calmed by <a href="http://news.bbc.co.uk/2/hi/uk_news/england/london/4460848.stm" target="_blank">crafty undertakings</a>.</p> <p>Of course, calling yourself a &quot;running addict&quot; can be construed as annoyingly cutesy, or a sign that someone has an <a href="http://www.rrca.org/resources/articles/addict.html" target="_blank">exercise addiction</a>. If someone can&#39;t stop running, then that&#39;s not a good thing either, but my guess is that exercise addiction is more rare than, say, alcoholism. And it&#39;s probably not a stretch to say that people who <a href="http://www.helpstartshere.org/Default.aspx?PageID=684" target="_blank">replace a bad addiction</a> with a good one, like running or knitting or whatever, probably have the need to keep participating in their good addiction, less they feel the pull of the old, bad addictions too strongly. </p> <h4>Moo-lah </h4> <p>Thus, addicts have an impetus for remaining active, or crafty. The best part, from my standpoint, is the money saved.</p> <p>Now, I&#39;m not directing this post at any particular Wise Breaders who may want to quit smoking, but I just want to say that chicks (and probably lots and lots of guys) dig a <a href="http://www.menwhoknit.com/" target="_blank">man who can knit</a>. It&#39;s becoming popular across all ages, and considering that I can&#39;t knit without stabbing myself in the eye, <a href="http://www.menknit.net/" target="_blank">I&#39;m impressed by anyone who can do it</a>.</p> <p>The best part about a positive addiction (or a replacement habit, or whatever you want to call it) is that the replacement habits are usually inexpensive. Unless you go from, say, cocaine addiction to model train obsession, then you&#39;re probably saving a bundle.</p> <p>The <a href="http://moneycentral.msn.com/content/Insurance/Insureyourhealth/P100291.asp" target="_blank">cost of smoking</a> varies depending on <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Smoking_the_financial_cost?OpenDocument" target="_blank">how much you smoke</a>, but a conservative estimate of the yearly cost in cigarettes alone is upwards of $1,700 a year. And that&#39;s among the cheaper addictions, really. Alcoholism is an even more <a href="http://www.alcoholcostcalculator.org/" target="_blank">expensive</a> addiction to suffer from, even before counting the cost of health care associated with treating the disease.</p> <p>Running, juggling, knitting, bird watching, obsessive Scrabble playing; these habits are virtually free after initial investment of maybe $100 or so (knitters: stay away from the alpaca yarns - that&#39;s where they getcha).</p> <p>I don&#39;t have any truly health-threatening addictions, unless you count caffeine and sloth, so I&#39;m hoping to replace sloth with running. I went for my first run last night. Maybe &quot;run&quot; is a bit of a stretch. I went for my first &quot;jog for a block, walk and gasp for a block&quot;, but I&#39;m hoping to turn it into an addiction if I can. I&#39;m sure that sloth costs me something, but it can be hard to tally. Anyway, my addiction to reading Runner&#39;s World may have finally become a truly positive one. Or at least, I might get something more than inspiration from its pages.</p> <p>I should mention that I obviously don&#39;t advocate that people with very serious drug addictions merely get up and start running all over the place. Even more common addictions, such a nicotine, can be helped immensely through <a href="http://www.nytimes.com/2006/06/25/magazine/25addiction.html?ex=1170824400&amp;en=1577736574439294&amp;ei=5070" target="_blank">medication</a> and medical intervention. And they always say that you should start an exercise program only after consulting your doctor, so consult away. </p> <p>Some running links:</p> <p><a href="http://faithfulsoles.blogspot.com/">http://faithfulsoles.blogspot.com/</a><br /><a href="http://adventure.mountainzone.com/blogs/trail_running/">http://adventure.mountainzone.com/blogs/trail_running/</a><br /><a href="http://derekrose.com/wp/?p=714">http://derekrose.com/wp/?p=714</a></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/andrea-karim">Andrea Karim</a> of <a href="http://www.wisebread.com/switching-addictions">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/tips-for-starting-or-jumpstarting-your-exercise-regimen">Tips For Starting (Or Jumpstarting) Your Exercise Regimen</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/ready-to-buy-some-exercise-equipment-read-this-first">Ready To Buy Some Exercise Equipment? Read This First.</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/how-to-run-your-first-5k">How to Run Your First 5K</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/exercising-in-a-winter-wonderland-how-to-be-fit-and-frugal">Exercising in a Winter Wonderland: How to Be Fit and Frugal</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-tips-for-getting-the-best-morning-workout">7 Tips for Getting the Best Morning Workout</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty addiction alcoholism drug abuse exercise jogging juggling lazy nicotine quit smoking race Runner's World running sloth training Tue, 06 Feb 2007 18:28:56 +0000 Andrea Karim 252 at http://www.wisebread.com Successful New Year's Resolutions http://www.wisebread.com/successful-new-years-resolutions <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/successful-new-years-resolutions" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/purple-fireworks-4129820_c2599df63e_o.jpg" alt="" title="" class="imagecache imagecache-250w" width="250" height="187" /></a> </div> </div> </div> <p>Now that the Christmas festivities are over, the next order of business is the new year. That means resolutions.</p> <p>Frankly, I'm tired of New Year's resolutions. I make them every year. I break them every year, often forgetting the resolutions by <a href="http://www.mlkday.gov/">Martin Luther King day</a>.</p> <p>On the other hand, there are plenty of bad habits I'd like to get rid off before my next birthday in September. So here I am, finalizing my New Year's resolutions strategy. Let's see if we can break the losing streak in <a href="http://en.wikipedia.org/wiki/2000s#Names_of_the_decade">nought seven</a>.</p> <p>I have two lofty goals for 2007:</p> <ul> <li>Get some exercise</li> <li>Quit smoking</li> </ul> <p>I agonized before typing those words. I'm an introvert, super lazy and smoke like a chimney. Trust me when I tell you I'm scared as hell sharing these resolutions. Given my track record of not finishing what I start, there's a good chance of failure.</p> <p>But if I'm serious about growing as a person, not smelling like Uncle Joe's burnt ribs all the time, and not having to sit down every 10 feet, putting these resolutions out in public is the best thing I can do.</p> <p>So here's the game plan...</p> <hr /> <p class="heading">Smokey's 8 sure fire tips for successful New Year's resolutions</p> <p>(If you have tips to make New Year's resolutions more sure-firely successful, please share in the comments!)</p> <p><strong>1. Aim for something you can track</strong></p> <p>&quot;Lose weight&quot; or &quot;get more exercise&quot; are nice resolutions and all, but without specifics to focus on, they're doomed from the get go.</p> <p>Can you aim for a number or other measurable goal? The more focused the resolution, the easier it is to succeed.</p> <p>Instead of &quot;be healthier&quot;, how about one of these more specific resolutions?</p> <ul> <li>Take a 20 minute walk everyday after lunch.</li> <li>Run a 7 minute mile.</li> <li>Finish the company 10k in an hour.</li> <li>Lose 20 pounds.</li> </ul> <p>For the exercising resolution, my trackable goal is <strong>120 days in the gym</strong>. I want to be generally healthier, get more exercise, and have more energy. Factoring in my schedule and overall laziness, an average of 3 times a week at the gym is a hard, but achievable goal.</p> <p>For the quit smoking resolution, my trackable goal is to have <strong>30 consecutive smoke free days within 3 months</strong>.</p> <p><strong>2. Set a deadline, the sooner the better</strong></p> <p>A deadline far off in the distance is quickly forgotten. Without a deadline, you may find yourself making the same resolutions year after year.</p> <p>For my goal of exercising at least 3 days a week, I need to get 120 days in the gym in a whole year (365 days). Hmm, looking at that big 1-2-0 number is kinda scary and having a deadline so far away (Dec 31, 2007) makes it easy to ignore the resolution for just another day.</p> <p>That really increases my chances of failure. I think I need to add a 3 month milestone of <strong>30 days in the gym by April 1.</strong> Doesn't seem so hard now, and hopefully by April, getting some exercise has become an indispensable habit that I'll continue for the rest of the year and beyond.</p> <p><strong>3. Be accountable to someone you don't want to let down</strong></p> <p>Having to tell someone whose opinion you respect when you've succeeded (or failed) is a big incentive.</p> <p>Remember that deadline? You can combine tips 2 and 3 into one &quot;I finally accomplished a resolution!&quot; party. Make that date <em>at the beginning</em> of the year!</p> <p>For me, I'm being accountable to you, the Internet. I figure you, dear Internet, are the scariest person I can be accountable to. God help me.</p> <p><strong>4. Use the buddy system</strong></p> <p>The buddy system works for keeping us safe. It also works for keeping us motivated.</p> <p>Find a friend who wants what you want. Both of you now have a fighting chance of keeping this year's resolution.</p> <p>I have a buddy for both resolutions. There's plenty of people looking to quit smoking and/or get more exercise.</p> <p><strong>5. Do a 30 day challenge</strong></p> <p>I learned about the <a href="http://www.stevepavlina.com/blog/2005/04/30-days-to-success/">30-day challenge from Steve Pavlina</a>. It's a way to trick yourself into not being scared of the commitment. Steve says,</p> <blockquote><p>It seems too overwhelming to think about making a big change and sticking with it every day for the rest of your life when you&rsquo;re still habituated to doing the opposite. The more you think about the change as something permanent, the more you stay put.</p> </blockquote> <p>That summarizes how I feel about the quit smoking challenge. I love smoking. It's great after a meal. Or in the mornings with a soy latte and the New York Times. Trade that in for mood swings and cravings so strong I want to claw my eyes out? That's crazy talk.</p> <p>I'm using the 30 day challenge to track the nicotine intake. To break it down into a manageable chunk. I'm not going to be smoke free every day, but 30 consecutive smoke free days within the first 3 months is doable. 1 month, 4 weeks, 30 days. No biggie.</p> <p><strong>6. Visualize the result</strong></p> <p>Why are you making this resolution? It's not because you suddenly hate chocolate and all things sugary. It's because you want to fit into those jeans. More than that, it's because you want the sweet ego-boosting adulation from all those around. Think about the sweet adulation, not the velvety sweetness of cheesecake.</p> <p>For me, the goal is to not be out of breath walking from my car up the stairs to my apartment. That's not a very sexy goal to visualize, so I imagine myself chasing down a purse snatcher and being everybody's hero. And not coughing up a lung every morning.</p> <p><strong>7. Reward yourself</strong></p> <p><a href="http://www.ruthschris.com"><img alt="Ruth's Chris Filet" width="250" height="145" align="right" src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/wisebread_imce/ruths-chris-filet-mignon.jpg" /></a>Give yourself something awesome to look forward to.</p> <p>If you're quitting smoking, calculate how much money you saved and splurge on yourself.</p> <p>I spent roughly $700 on cigarettes a year. At the end of the year, I'm going to take that money and buy my friends a nice meal. (I seem to have Andrea's <a href="/can-i-conquer-my-vanity-for-the-sake-of-my-sanity">selfish need to be selfless</a>.)</p> <p>I'm picturing a fat, juicy Filet, medium rare, and a side of sweet potato casserole (with pecan crust) at <a href="http://www.ruthschris.com">Ruth's Chris</a> (see picture).</p> <p><strong>8. Start right away</strong></p> <p>If you don't start on January 1, your chance of success drops from 74% to 37%. (source: Bureau of Fake Statistics) So start immediately!</p> <p>I think starting on the 2nd is okay. We'll need a day off to recover from the hangover. Don't put it off too long, or you'll be making the same resolution next year.</p> <p>I have a sneaking suspicion I have some kind of attention deficit disorder, though never formally diagnosed. If I put something off for a couple of days, forget about it. Seriously, just forget about it. It's gone forever.</p> <hr /> <p>If you need some ideas, here are the <strong>Top 10 New Year's Resolutions</strong>, according to <a href="http://10millionresolutions.com">10 Million Resolutions</a>.</p> <ol> <li>Lose Weight and Get in Better Physical Shape</li> <li>Stick to a Budget</li> <li>Debt Reduction</li> <li>Enjoy More Quality Time with Family &amp; Friends</li> <li>Find My Soul Mate</li> <li>Quit Smoking</li> <li>Find a Better Job</li> <li>Learn Something New</li> <li>Volunteer and Help Others</li> <li>Get Organized</li> </ol> <p>And from <em><a href="http://www.tvsquad.com/2006/12/27/the-simpsons-new-years-resolutions/">The Simpsons</a></em>:</p> <ul> <li><span style="font-weight: bold">Homer - </span>I resolve to lose 10 pounds, and then gain it back by Valentine's Day.</li> <li><span style="font-weight: bold">Marge - </span>I resolve to finally learn how to make pancakes that don't stick to the pan. Bart helped me come up with that one.</li> <li><span style="font-weight: bold">Krusty - </span>In 2007, I promise not to keep using the same old jokes Ive been telling since 1961.</li> <li><span style="font-weight: bold">Chief Wiggum - </span>In the coming year, I resolve to learn how to work the safety on my gun.</li> <li><span style="font-weight: bold">Comic Book Guy - </span>In 2007, I resolve to boldly go where I have never gone before out on a date with a woman.</li> <li><strong>Ned Flanders</strong> - I resolve to be pious and kind and gentle and - yippee, skippee - I already am! Happy 2007, everybody!</li> </ul> <p>Still need more inspiration? Check out what Travis of <a href="http://cultivategreatness.com">Cultivate Greatness</a> says about <a href="http://cultivategreatness.com/2006/12/28/forget-new-years-resolutions-begin-new-life-resolutions">New Year's versus New LIFE resolutions</a>. (Great blog full of inspirational material, by the way.)</p> <p><strong>What's your New <strike>Year's</strike> Life resolution?</strong><i><br /> </i></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/greg-go">Greg Go</a> of <a href="http://www.wisebread.com/successful-new-years-resolutions">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-2"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/if-youre-doing-these-4-exercises-your-workouts-are-worth-nothing">If You&#039;re Doing These 4 Exercises, Your Workouts Are Worth Nothing</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/25-bite-sized-money-resolutions-to-make-2015-your-biggest-year-yet">25 Bite-Sized Money Resolutions to Make 2015 Your Biggest Year Yet</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/these-7-exercises-are-scientifically-proven-to-increase-happiness">These 7 Exercises Are Scientifically Proven to Increase Happiness</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-easy-ways-to-have-energy-after-work">7 Easy Ways to Have Energy After Work</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-everyday-words-that-are-making-you-look-stupid">5 Everyday Words That Are Making You Look Stupid</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Life Hacks Personal Development exercise New Year's quit smoking resolutions Fri, 29 Dec 2006 09:02:33 +0000 Greg Go 109 at http://www.wisebread.com