My Fingers Were Hurting at Work

I work in a small cubicle every day, typing thousands of words of dictation. The pay is very good for the type of work I do, but it can get quite lonely. The other downfall is that every now and again, my fingers just do not want to cooperate anymore. I used to suffer through this until I could get my feeling back, but it started taking longer and longer for that to happen. I overheard someone in the cafeteria not long ago talking about her Redding chiropractor and how he helps her keep her fingers in great shape.

I had no idea what she meant by that, so I confessed to her that I had heard her conversation. It was so worth it though for two reasons. The first is we found out we had a lot in common and have become quick friends.

My Chiropractor Helped Me to Lose Weight

I had been overweight most of my life. People would sometimes ask me about it, which would be very awkward, no matter how good their intentions were. I did not want to be overweight, but I had a passion for food. I tried to eat the right things, and I also was quite active for someone my size, but I could not lose the weight that seemed to plague me. A really good friend of mine told me I should go see a Phoenix chiropractor because she knew how much I struggled with this.

She explained that she had just seen one of her cousins at a family reunion, and it was the first time she had seen her since the last reunion a year ago.

Tips to Conquer Oily Skin And Blackheads

bb3Oily skin and blackheads often go hand in hand and it’s definitely not a union you want on your face. Do you suffer from both? We have recommendations for how you can reduce the appearance of blackheads, oily skin and enlarged pores are a thing of the past. Read on.
What causes oily skin and blackheads?
Oily skin is largely hereditary, but can also be caused by hormonal imbalances such as puberty or pregnancy.
According to the American Association of Dermatology, blackheads are formed through oil, dead skin cells and bacteria that block pores and cause small bumps called blackheads. If a blocked pore stays open, it can look kind of black and is called a blackhead.
While you may have been born with acne- and blemish-prone skin that doesn’t mean it’s not manageable/without help. With the right routine you can curb oiliness and the blemishes that go with it.
So what routine should you follow?
Taking care of your skin is extremely important when you have oily and blemish-prone skin. Twice a day you should cleanse your skin, ideally with a gentle yet effective cleanser. Look for ingredients like salicylic acid that works to help clear out the oil from your pores. Garnier’s Clean + Blackhead Cleansing Gel has salicylic acid as well as other ingredients to remove dirt and other pore clogging particles Garnier’s Clean Blackhead Cleansing Gel contains ingredients that attract impurities like a magnet to help cleanse your pores. Salicylic acid improves exfoliation of the skin cells to facilitate the removal of excess sebum that can get stuck in pores.
Develop a habit of exfoliating your skin 2-3 times per week. Exfoliating is a critical step to slough away dead skin cells, which contribute to blackheads. Garnier’s Clean+ Blackhead Eliminating Scrub effectively cleanses and exfoliates, revealing a clear layer of skin. After cleansing, apply an oil-free, non-comedogenic moisturizer to restore moisture on the skin. It is a myth that oily skin does not need moisturizer. Avoid thick moisturizers that can clog your pores. It’s okay to occasionally apply a serum with antioxidants to your skin before applying moisturizer. Serums are highly effective skin care products often packed with antioxidants which can help your skin look radiant.
How should you treat blackheads?
While a good cleansing routine like the one outlined above should help reduce the appearance of your blackheads, the occasional blackhead may still sneakily arise. Using a toner after cleansing, might be a helpful extra step to incorporate since toners remove any excess oils and bacteria in the blackhead-prone areas.
If your stubborn blackheads refuse to budge, we recommend you visit a dermatologist or esthetician for a professional extraction. These trained professionals have special tools that they use to force stubborn blackheads out of the pores.
Extra Credit
The most important thing you need to know about skin care is that you need to find the right routine for your skin type. Below are some products that can work effectively in your fight against blackheads and help tame your oily skin.
Cleansing Oils
A lot of people think that if you have oily skin you should run from any type of oil but for some, cleansing with oil can be effective as oils attract other oils.
Purifying masks
Masks containing mud or clay can draw out impurities from your skin which can help minimize the appearance of your pores. Consider using one once a week for results.

Tips To Combat Oily Skin

bb1Oily skin can be difficult to control. Hormones determine how much oil your skin produces, meaning there isn’t much you can do to change the fact that you have oily skin. In fact, it may be hereditary. The good news is that while you can’t change your skin type, we can provide you with a guide on how to manage oily skin. Try these steps for shine-free healthy skin every single day.

How to Know if You Have Oily Skin
The first thing that’s most important is determining if you actually have oily skin? Ask yourself a few of these questions and if the answer is yes for most of them then you have your answer. Are your pores significantly larger in your T-zone area (nose, forehead and chin)? Does your make up dissolve or “slip” off your face not long after application? Is your skin often shiny, particularly in a fast manner, say two hours after your cleanse? Are you prone to getting blemishes such as blackheads, whiteheads, acne and pimples? If you answered yes to most of these questions then you probably have oily skin.

How to Remedy Oily Skin
1. Cleanse
Cleansing is a crucial step in managing oily skin and you should be cleansing your skin both in the morning and at night. Use a gentle cleanser that contains salicylic or glycolic acid which can cut through the oiliness and truly clean the dirt, oil and build-up off of your skin. Avoid anything drying or products that may strip your skin. These products will dehydrate your skin, resulting in your skin producing more oil as a defense mechanism.

2. Use Toner
Toner is can be effective on oily skin as it can remove and leftover oiliness, residue and can help balance pH.

3. Exfoliate
Exfoliation is important for oily skin. Not exfoliating regularly means that your skin is building up dead cells on its surface and oil is unable to freely flow out of your pores. This causes clogging and can increase the appearance of pore size and produce blackheads. Use an exfoliating product with salicylic acid to remove any dead skin cells and reveal your best skin.

4. Moisturize Correctly
First of all, don’t avoid moisturizing because you have oily skin and think that’s enough moisture. Use an oil-free moisturizer and apply to your entire face. You can be more sparing in your T-zone and show your cheeks and upper forehead more love if they typically skew on the drier side of the spectrum. We recommend a mattifying product in the morning so that you can go about your day not worrying about being shiny.

5. Clay Masks
Clay masks are extremely helpful in the fight against oily skin as they can remove excess oil and clean out your pores. Just make sure that when you use one, you don’t wait for the product to completely dry as this will draw out too much moisture from your skin. You should apply and let it rest until the mask no longer feels moist to the touch but is far from crumbling and dry.

6. Blotting Paper
This is your friend in need — if you ever realize that your skin is starting to feel greasy, blotting paper will be a lifesaver. Just dab a sheet on the affected areas to restore a shine-free look. Don’t rub blotting paper over your skin as this can irritate your skin.

7. Incorporate a healthy lifestyle
A healthy diet of leafy greens, antioxidant rich berries, citrus fruits and omega-3 rich foods is great for your skin.

Let’s Learn About Antioxidant Skin Care

bb2Healthy, glowing skin is always in style, and using products with antioxidants makes this skin goal a little easier to achieve. By using the right products you can help skin look refreshed, smoother and revitalized on a daily basis. We’re looking at some simple ways to get beautiful skin. This list will help you rethink some of the most common practices in your skin care routine.

1. Double Cleansing
Cleansing your skin is essential for your skin care to work because it cleans your pores, removes make up and dirt, and allows subsequent products to really seep in. One way to deep clean your skin is to double cleanse. In the first step you are cleaning your skin to remove makeup first and then washing your skin with a second cleanser to attain a maximum clean. Micellar water is perfect for this and you should make it a staple in your beauty arsenal. It’s easy to use: just saturate two cotton balls, press them against your skin for a couple of seconds, and gently wipe across your face. This effective cleansing water lifts dirt, make up and sweat like a magnet from your skin.

Then in the next step use a cleanser with antioxidants to help clear pores and remove any leftover residue. Garnier SkinActive’s Balancing Gel Exfoliator with grapefruit and pomegranate softens dry areas to balance skin. It removes oil and impurities so that you’re working with a completely clean canvas.

2. Scrub Without the Scrape
Most people think of grainy or gritty scrubs when they think of exfoliation, but you can get the effect of a scrub without actually using a product that contains sandy or crystal-like elements. An antioxidant-filled scrub will do the trick and remove dead surface skin cells revealing a fresh layer of skin. If you are looking to refine your pores and reenergize your skin we recommend Garnier SkinActive’s Invigorating Daily Scrub which is infused with peppermint to instantly energize skin for a healthy look. Your skin will be deeply cleansed and softened after using this gentle, non-grainy scrub.

3. Overnight Peel
Make your skin care work at night when you’re asleep. We love using an overnight peel to wake up with fresh looking skin. Garnier SkinActive’s Clearly Brighter Overnight Leave-On Peel is a gentle yet powerful leave-on peel with Glycolic Alpha Hydroxyl Acid (AHA) and antioxidant Vitamin C. It can help even skin tone and minimizes the look of dark spots so you can wake up to fresh and more radiant-looking skin.

4. Sleeping Cream
If you really want to take your antioxidant efforts to the next level follow the overnight peel with a sleeping cream to restore hydration while the peel is working its magic. A sleeping cream (also known as an overnight mask) goes on like a cream but hydrates like a mask. Garnier SkinActive’s Miracle Anti-Fatigue Sleeping Cream infused with antioxidant lavender essential oil, Vitamin E, hyaluronic and hydroxy acids renews, firms and even reduces the appearance of wrinkles.

5. Eye Roller
Don’t forget your delicate eye region in your antioxidant efforts. Use a product like Garnier SkinActive’s Clearly Brighter Anti-Puff Eye Roller with antioxidant Vitamin C, mint, and caffeine to cool and refresh your under-eye area on the days your skin might be looking a bit tired. The micro-stimulating roll-on applicator helps de-puff and reduce the look of under-eye bags.

6. Antioxidant SPF
Protecting yourself from sun damage is a crucial component of skin care. Garnier SkinActive’s Clearly Brighter Brightening & Smoothing Moisturizer SPF15 with antioxidant complex Vitamin C and E, pine bark essence and gently exfoliating lipo-hydroxyl acid (LHA) is a great product to moisturize and protect skin. It’s a light fluid that goes on smoothly, has a broad spectrum SPF and also helps protect your skin from free radicals. When you use both an antioxidant and SPF in the morning, you’re preparing your skin for any negative environmental effects that may impact it during the day. SPF is the best line of defense against premature skin aging and should be worn every day no matter the weather.

Should You Know About Ice And Cold Water Can Up Your Skin Care

You’re probably well aware of how the cold can affect your skin negatively — it gets flaky and chaffed when exposed to brutal temperatures and dry from central heating indoors. But cold temperatures don’t always have to be negative. Sometimes the cold can be a great tool to use on your skin. Here are six tips on how to use icy goodness in your skin care routine:

1. Cold Spoon + Under Eye Dark Circles and Puffiness
Long night out? Bad night of sleep? Whatever the reason, your eyes have prominent dark circles and puffiness, and you look less than bright-eyed and bushy-tailed. An easy solve for this problem is to have a cold spoon on hand in your refrigerator. Carefully hold the underside of the spoon under your eye and within 10 minutes much of your swelling will have subsided.

2. Cold water + Dull Skin
You could say this is the world’s easiest facial — just splash cold water against your skin and you will look instantly refreshed. You can up the ante by massaging an ice cube against your face, drying your face gently and applying moisturizer. This will leave you with glowing, healthy-looking skin.

3. Hot Weather + Ice Cold Products
Applying a room temperature product in the heat of the summer isn’t particularly refreshing. The solution? Pop your products in the fridge. After waking up from a warm night, the cold temperature will feel refreshing and your complexion will look super pert. A win-win scenario.

4. Frozen Aloe Vera + Sunburns
Spent a little too much time in the sun? If you’re feeling the burn, aloe vera is an absolute godsend. And what’s even better than aloe vera? Aloe vera ice cubes naturally. Chill aloe vera in ice cube trays and use the cubes to rub on affected areas to soothe and restore.

5. Ice Cube + Pimple
An ice cube wrapped in a baggie (not directly) and placed on a zit reduces swelling. It takes about 5 minutes to cool off and reduce the appearance of your blemish.

6. Tweezers + Ice Cubes = Pain-free tweezing
Tweezing your eyebrows can be a fairly painful process. Holding an ice cube against the area before and after will numb the area and make it more comfortable to tweeze.
See a little cold isn’t so bad — use these six tips to make subzero temperatures your new best friend.

Steps to Use a Skin Exfoliant

Our skin is constantly renewing itself, growing new skin cells to replace the surface skin cells that grow old, die, and fall, or slough, off. Every minute of every day, between 30,000 and 40,000 dead skin cells flake away.

Factors like age and dry skin can mean that dead skin cells don’t fall away as easily as they should. When these cells build up, they can make the complexion look rough and pasty and can also contribute to the clogged pores that lead to adult acne. The regular yet careful use of a skin exfoliant can help slough off dead skin cells and uncover fresh, more youthful skin.

There are two main types of skin exfoliants: mechanical exfoliants and chemical exfoliants. Both are commonly available, and both have pros and cons regarding their use and the types of skin conditions for which they are most appropriate.

Mechanical Skin Exfoliants

Mechanical exfoliants work by sanding off dead skin cells using mildly abrasive substances. These skin exfoliants typically are facial scrubs, creamy cleansers with tiny, rough particles. As you gently massage the exfoliant over the surface of your face and skin, the friction works to loosen the old skin cells.

Mechanical skin exfoliants are readily available in drugstores and easy to use. They are particularly good for people with oily skin or acne, as they remove skin cells and debris that clog pores, but only if you don’t scrub too hard as this can cause further irritation.

However, mechanical exfoliants can be harsh. When you use them, you’re literally sanding away the outer layer of your skin. Some contain particles so jagged and rough that they could actually cut the skin. Because of this, dermatologists recommend using a gentle motion when using a skin exfoliant, and skipping them altogether if you have sensitive skin.

Chemical Skin Exfoliants

A chemical skin exfoliant uses gentle acids to dissolve whatever bonds are preventing the outer layer of dead skin cells from falling off your face and body. There are two main types of chemical skin exfoliants, those that include an alpha hydroxy acid (AHA) and those that include a beta hydroxy acid (BHA):

Alpha hydroxy acids are derived from different foods, from fruits, such as apples and grapes, to milk. Some of the most common AHAs to look for on product labels are glycolic acid, lactic acid, malic acid, alpha-hydroxyoctanoic acid, and triple fruit acid. An alpha hydroxy acid is best for people with dry or thickened skin.

Beta hydroxy acids are the chemical cousins of alpha hydroxy acids, but are more oil-soluble and therefore better at exfoliating oily skin or acne-prone skin. The best known beta hydroxy acid is salicylic acid. On product labels, look for salicylate, sodium salicylate, beta hydroxybutanoic acid, or tropic acid.

Alpha hydroxy acid and beta hydroxy acid skin care products tend to be less harsh on the skin than mechanical exfoliants. They also help refresh the skin in ways a facial scrub can’t: They lower the skin’s pH level and help smooth small, shallow wrinkles, improving the look of skin that is dry or sun damaged.

Finding the right formulation for your skin involves some trial and error. According to the U.S. Food and Drug Administration, you should choose alpha hydroxy acid-based chemical exfoliants with an alpha hydroxy acid concentration of 10 percent or less and a pH of 3.5 or more. Beta hydroxy acid-based exfoliants containing salicylic acid are effective at levels of 1.5 to 2 percent. Using stronger solutions can cause skin irritation.

Another caveat: These types of exfoliants increase your skin’s sensitivity to the sun for as long as a week after each use. Before going out, always apply sunscreen — a skin-saving recommendation for everyone.

How and When to Use Exfoliants

You should not use an exfoliant every day. Your skin needs time to regenerate its topmost layer, which exfoliation strips away. People with dry skin should only exfoliate once or twice a week, while those with oily skin can exfoliate two to four times a week. Stop using an exfoliant if you find your skin becoming irritated or developing a rash. Remember to moisturize your skin after exfoliating, to soothe it and keep it from drying out.

Tips To Take Care Your Skin

It’s important to take care of your body. When it comes to taking care of your skin, you want to make the time and investment. The sooner you start making smart, healthy skin choices, the better off your skin will be long-term. Whether you practice a basic routine or a more complex one, maintaining healthy skin pays off in the long-run.

The Basic Routine
A basic, easy-to-follow skincare routine has three main (but essential) parts: cleansing, exfoliating and moisturizing. Knowing the correct order to apply products makes your skincare routine more effective.

1. Cleanse
Washing your face with water alone isn’t enough to rid the skin of impurities, and traditional soaps can be too harsh. A cleanser removes dirt, debris, oil and makeup from your skin – we suggest doing this twice a day, especially before bed. Choose a cleanser based on your skin’s needs. If you have oily skin, it may benefit from additional acne-fighting ingredients. If you have dry skin, choose a cleanser that won’t strip your skin of moisture. By cleansing your skin, other products will work better and your skin will benefit overall.

2. Exfoliate
Buildup of dead cells on the skin’s surface can cause acne, dull complexion or wrinkles. An exfoliator gets rid of the buildup, giving your skin a healthy glow. Exfoliate according to product instructions.

3. Moisturize
All skin types, even oily skin, benefit from a moisturizer. Moisturizers help balance the skin’s natural moisture levels and give a healthy, refreshed appearance. Opt for an oil-free moisturizer if you have oily or combination skin. A moisturizer with SPF is best for daytime, as it protects against sun damage. Use a night cream suited to your skin type, which offers deep moisture when you need it most. Day and night, an eye cream, designed specifically for the delicate skin around the eye area, should also be applied directly after moisturizing.

The Advanced Treatment Routine
All skin types need a basic routine. However, an advanced treatment routine is recommended for those with particular skin needs. If you have oily, dry skin or blemished skin you may benefit from advanced treatment. Advanced treatments can also help prevent signs of aging like fine lines, dullness, and deeper wrinkles. Products for a more advanced skin care treatment, in addition to the three basic steps, include:

Toner
Toner is designed to prime your skin for further treatment. After cleansing, toner helps soften and calm the skin, eliminating any remaining residue and priming it for further steps. Unlike a cleanser, toner remains on the skin – there’s no need to wash it off.
Those with particular concerns, such as acne control or age prevention, can look for toners that help treat or prevent acne and wrinkles. If you have sensitive skin or wrinkles, look for a toner that is alcohol-free to prevent irritation and over-drying.

Serums
After exfoliating, and before applying moisturizer, use treatment products that target your specific skin concern, such as an acne cream or an anti-aging serum. If you have more than one specific skin concern, you’ll benefit from layering the products to maximize their efficacy. Lighter products, like serums, go on first. Heavier creams and ointments go on last, just before the moisturizer.

Masks
Facial masks provide an additional therapeutic boost to help treat any skincare woes. Masks are designed to target everything from acne to dry skin to dark spots, depending on the ingredients they contain. Unlike serums and creams, masks rest on the skin for a short period of time to deep clean the skin and improve texture. Typically, they are in a cream or gel form, and gradually dry and tighten the skin as they draw out impurities and add moisture to the skin.

Tissue Masks
Tissue masks are fabric cloths that are designed to give your face a more intensive treatment, during a short period of time. Depending on the mask, they can be used once a week or nightly, read the instructions for application details. Each tissue mask contains a heavy dose of serums and the application via the mask on your face creates an occlusive environment for the ingredients to penetrate. Tissue masks are usually recommended as part of a nighttime skincare regimen, followed by a night moisturizer.

Cleansing Waters
Cleansing waters remove dirt, oil and makeup like a cleanser. They are different from typical cleansers because they do not need to be rinsed off. Cleansing waters are a favorite for people with a busy schedule because they are easy to use and require only one step to remove makeup and clean the skin before treatments and moisturizers. They work well for all skin types, including acne-prone skin, dry skin and sensitive skin.

Dark Spot Treatments
If you have dark spots, treatments are available in the form of serums, masks, and creams that help to lessen the appearance of dark spots over time. Depending on the application, dark spot treatments can be used as part of your nightly skincare routine, or as a once-a-week mask treatment.

Tips to Protect Your Skin

You need to protect your skin because of the vital role it has protecting your body. Skin care doesn’t have to be complicated or time-consuming, and can quickly become second nature, like brushing your teeth.

These five skin protection tips can keep your skin looking and feeling great, by guarding against a slew of skin woes, from chapped skin to prematurely aging to skin cancer.

1. Limit Sun Exposure

You’ve heard the message a zillion times, and there’s good reason for that unrelenting repetition. Ultraviolet rays emitted by the sun cause many types of skin damage:

Skin cancer
Wrinkles
Freckles
Age spots
Discolorations
Benign growths
Using skin care products that offer ultraviolet protection is one of the best ways to help keep your skin looking fresh and youthful:

Use sunscreen every day and reapply regularly whenever you’re outdoors for extended periods.
Cover skin by wearing long-sleeved shirts, pants, and wide-brimmed hats.
Stay indoors when the sun is at its most intense, usually between 10 a.m. and 3 p.m.
Keep in mind that tanning beds are just as harmful as direct sunlight, as they also emit ultraviolet rays.

2. Stay Hydrated

Keeping your skin moist is essential to skin protection. Skin that is properly hydrated retains pliability and prevents chapped skin or scaly, flaky skin:

Drink lots of water. This is key to hydrating your skin.
Use the right moisturizing cream or lotion for your skin type and apply it right after drying off from your bath or shower. Avoid products that contain sodium lauryl sulfate, as this ingredient removes natural oils needed by your skin.
Take warm (not hot) showers or baths, and limit them to between 5 and 10 minutes. It seems counterintuitive, but exposure to water actually dries out your skin. If dry skin persists, consider cutting back on the number of baths you take.

3. Take Health Precautions

Cold sores are caused by a viral infection of the skin bordering the lips, while bacteria can contribute to acne and other skin conditions. Practicing skin protection means paying close attention to what touches your skin, to lower your chances of exposure to germs:

Don’t share any personal items, such as lip balms or toothbrushes.
Don’t share drinks with other people.
Avoid touching your face with your fingers or with objects like telephone receivers that have been used by others.

4. Use Gentle Skin Care

Washing your face is important to remove dirt, oils, germs, and dead cells. However, scrubbing your face causes irritation that can lead to chapped skin that, in turn, can leave skin vulnerable. For best results, you should:

Wash your face twice daily with warm water and a mild cleanser.
Gently massage your face with a washcloth, using a circular motion.
Rinse thoroughly after washing to remove all soap and debris.
Pat your skin dry — don’t rub — then apply your facial moisturizer.

5. Know Your Skin

Pay attention to odd freckles, moles, and growths on your skin, and consult your doctor if you notice any changes. For example, a change in a mole can indicate potential skin cancer. Be sure to treat any cuts that may occur to prevent infection. Other skin conditions that merit a dermatologist visit include frequent acne, inflamed or irritated dry skin, and skin rashes and irritations that don’t go away, as these could be signs of one of the many types of dermatitis, or skin inflammation.

With proper skin care to pamper skin from the outside and with a good diet to nourish from within, skin protection comes down to a few simple steps. But should you ever notice any problems, get medical attention to resolve them quickly and avoid putting your skin at risk.

Know More About Sleep Position And Anti Aging

Sleep — there are few things that are better for your body than getting a good night of shut eye. During the night your skin restores itself, rebuilds elasticity and fights off free radicals that may have accumulated on the skin surface during the day. While sleep is essential to your skin and overall health, the way you sleep can affect how fine lines and wrinkles form on your face. Below we discuss how sleep can affect your anti-aging efforts and explain how to get the best night of zzzs for your face.

Sleeping on Your Side
Sleeping on your side can be super comforting and it’s natural to turn on your side from time to time. Unfortunately consistently pushing your face into the pillow can cause lines to form due to the pressure of the pillow on your face. Additionally if you are sleeping on a cotton pillowcase you may be making your skin dry on that side, as cotton can draw out moisture from your skin. Try to avoid sleeping on your side but if you must, practice alternating sides. Also purchase a silk or satin pillowcase which will draw out less moisture and provide a much more forgiving surface for the skin.

Sleeping on Your Stomach
Do you love to bury your entire head into your pillow while sleeping on your stomach? Unfortunately this is the least beneficial way to get shuteye for your face for a variety of reasons. One is that fluid can accumulate under your eyes which can make them look puffy. Another reason is that your skin is under constant pressure from the pillow which tugs at your skin and removes moisture. Lastly, if you have oily skin, your face will transfer some of the oils to your pillow which can exacerbate clog pores and ultimately can cause blemishes. Avoid sleeping like this if you can.

Sleeping on Your Back
Sleeping on your back is the ideal sleep position — you aren’t applying pressure throughout the night which will result in fewer visible fine lines. Unlike sleeping on your side or stomach, fluid won’t accumulate around your eyes. Lastly your face won’t touch the pillowcase, thus avoiding the back-and-forth exchange of oils, dirt and grime. To up the ante of this sleep power position, apply a sleeping cream or overnight mask every now and then to really wake up looking flawless.
Time to rethink how you sleep in order to maintain the best skin on your face!