Good story on how Americans became addicted to cigarettes. Now decades later, how are our youth still becomming addicted knowing everything we know about the damage it does to our bodies and others that we love ? Thinking about the billion dollar industy we spend on healthy living, health foods, healthy spas, gyms and supplements, I find it very hard to know that althougth we have many advertisments and have educated our young, they still choose to take up this ill serving habit - this is from someone who smoked for 33 year ! I would appreciate and like to hear your comments and thoughts on this subject.
Tuesday, June 15, 2010
Wednesday, May 12, 2010
Brians Story
Brians Story is not everyones story but the fact remains that SMOKING KILLS. When we are smokers the habit is so bad that we justify it with "it won't happen to me" or "I feel fine". It doesn't matter if this story happens to you at 33 or 73 - the fact is - Some form of smoking diesease will happen to you if you continue to smoke. I smoked for 33 years. I was at the doctors the other day and saw a brochure on COPD. I have quit smoking for 4 1/2 years so of course I think I'm cured, but I asked the question anyway. "Doctor, I said, do I have any chance of getting COPD?" He stated " Of course you do - you were a smoker for many years, but we will continue to keep an eye on you and there is a good chance you won't get it since you have quit smoking". The fact is the lungs recooperate, but I have done damage to my body. The good news is, there is a chance and hope. Try quitting today if you can, get help in any form that is confortable to you. You can do it ! I did it after 33 year, my mom of 77 did it after smoking for 62 years ! You can do it too ! I want to quit smoking NOW - Show me how .
Monday, April 19, 2010
8 More Tips to Help Lower Your Cancer Risk After You Quit Smoking
In addition to quitting smoking, the American Cancer Society recommends a diet high in fruits, vegetables, whole grains, and lean meats. Here are small lifestyle changes you can also make that may help lower your risk of developing cancer in the future:
• Limit or avoid fried foods.
• Choose whole grains over refined-flour products.
• Cut down on sweets.
• Avoid meats high in fat.
• Eat a diet rich in omega-3 fatty acids.
• Limit consumption of alcoholic beverages to no more than one drink a day if you’re a woman or two if you’re a man.
• Quit smoking.
• Exercise regularly to maintain a healthy weight.
By quitting smoking you have taken the first step in taking charge of your health. Following these tips will help lower your risk of developing many kinds of cancer. Some people are genetically predisposed to cancer because of family history or environmental influences. If you think you may be at high risk of developing cancer, consult your physician
If you haven't quit smoking yet, watch this video
• Limit or avoid fried foods.
• Choose whole grains over refined-flour products.
• Cut down on sweets.
• Avoid meats high in fat.
• Eat a diet rich in omega-3 fatty acids.
• Limit consumption of alcoholic beverages to no more than one drink a day if you’re a woman or two if you’re a man.
• Quit smoking.
• Exercise regularly to maintain a healthy weight.
By quitting smoking you have taken the first step in taking charge of your health. Following these tips will help lower your risk of developing many kinds of cancer. Some people are genetically predisposed to cancer because of family history or environmental influences. If you think you may be at high risk of developing cancer, consult your physician
If you haven't quit smoking yet, watch this video
Beware of Rationalization When You Quit Smoking
It is normal when you quit to have thoughts of smoking cigarettes. People even dream of smoking cigarettes. I know one morning my dream was so powerful, my throat felt sore and I thought I actually smoked a cigarette in my sleep! Yes after you quit you do go through some powerful thoughts.
What happens when you become obsessed with the thoughts of cigarettes thoughout your day ? Many people do and it is something to become aware of. You might start thinking about your cigarettes and how much you are missing them. It may seem like you are spending your whole waking day thinking about cigarettes, when in the past you never gave them a second thought. Soon you might find yourself rationalizing why you should give in to that cigarette. If you had resolved yourself to quitting because it was good for your health you migh say to yourself " I don't think one cigarette will be that harmful to me ". If you believed you quit because you might get lung cancer from cigarette smoking. Now as that urge becomes so powerful, you are thinking to yourself " Millions of people have lived to a ripe old age who smoked and have not had cigarette induced illnesses". Or what about the person who's cravings are so bad and quit heavy smoking now believes because he / she reduced the amount of cigarettes they smoke daily it no longer is a threat to their health and does not want to quit all the way.
The rationalizations go on and on. Do any of these sound familar ?
Cigarettes cost too much - It's only money
I quit this time, I can always quit again
The tension is unbearable
It isn't worth the hassel
I can do it later
I'm just to weak
I can't do it
Which part of you wins? The non-smoker will will if you are mentally ready to combat the rationalizations with your resolve to quit when these reationslizations pop into your head.
If one of your reasons was to quit to become more health here is one example of how you can combat these retionalizations or games your mind plays with you : During your workday you feel stressed and suddenly get an uncontrolable urge to have a cigarette. You say to yourself " This just isn't worth it " and want to light up. You instantly have to be ready with another statement such as " You better believe this is worth it because millions of people do die from cigarette related illinesses and I want to live a long smoke free life "
This will be a life long process, because your mind may always want "just that one cigarette". I know I do but I have to tell myself, if I have just one, I will be a full fledged smoker again and I know that's what I don't want - so I know that I cannot have "just one".
What happens when you become obsessed with the thoughts of cigarettes thoughout your day ? Many people do and it is something to become aware of. You might start thinking about your cigarettes and how much you are missing them. It may seem like you are spending your whole waking day thinking about cigarettes, when in the past you never gave them a second thought. Soon you might find yourself rationalizing why you should give in to that cigarette. If you had resolved yourself to quitting because it was good for your health you migh say to yourself " I don't think one cigarette will be that harmful to me ". If you believed you quit because you might get lung cancer from cigarette smoking. Now as that urge becomes so powerful, you are thinking to yourself " Millions of people have lived to a ripe old age who smoked and have not had cigarette induced illnesses". Or what about the person who's cravings are so bad and quit heavy smoking now believes because he / she reduced the amount of cigarettes they smoke daily it no longer is a threat to their health and does not want to quit all the way.
The rationalizations go on and on. Do any of these sound familar ?
Cigarettes cost too much - It's only money
I quit this time, I can always quit again
The tension is unbearable
It isn't worth the hassel
I can do it later
I'm just to weak
I can't do it
Which part of you wins? The non-smoker will will if you are mentally ready to combat the rationalizations with your resolve to quit when these reationslizations pop into your head.
If one of your reasons was to quit to become more health here is one example of how you can combat these retionalizations or games your mind plays with you : During your workday you feel stressed and suddenly get an uncontrolable urge to have a cigarette. You say to yourself " This just isn't worth it " and want to light up. You instantly have to be ready with another statement such as " You better believe this is worth it because millions of people do die from cigarette related illinesses and I want to live a long smoke free life "
This will be a life long process, because your mind may always want "just that one cigarette". I know I do but I have to tell myself, if I have just one, I will be a full fledged smoker again and I know that's what I don't want - so I know that I cannot have "just one".
Tuesday, April 6, 2010
Every Cigarette Is Doing You Damage
When I started smoking we didn't realize how bad it was for our bodies. After a half of decade, the results were in and there were tobacco warning labels on cigarettes, non-smoking sections in restaurants, articles on second hand smoke, and the list goes on and on With all that you would think I would not have been addicted enough at that time to quit and more importantly saw fit to quit on my own, The fact remains, that our minds are powerful. It is true our minds can conquer anything if we want it to.....we simply have to want it bad enough. If you truly want to quit, watch this video and put some thoght into what it is doing to your body. Watch it more than once, and associate it with your morning or evening cigarette. You may not be one of the people who has a stroke in their 30's but sooner or later the effects of smoking will catch up with you. So as you go along wih your quest to Quit Smoking ....ask yourself "Was that last cigaretre really that important to me ?"
Monday, April 5, 2010
Tips to help you Taper Down Your Smoking Habit
Last week we talked about what type of cigarettes you smoke, when and why. You should of kept a record so that you know more about your smoking habit and which cigarettes you want to start to STOP smoking each day. In addition here are some tips that will help you:
1. Do not carry your cigarettes with you. Make it hard to reach for a cigarette.
2. Put your cigarettes in “out of the way” places. Make sure you have to walk to get them, downstairs, in a basement, in a room where you don’t spend much time, make it inconvenient for you to reach for them.
3. Change Brands. If you smoke non-menthol, change to menthol.
4. If you enjoy a drink or coffee with your cigarette, taper down on that drink. For instance do not have coffee after dinner and eliminate that “cigarette and drink” fix you get. Just while you’re tapering down.
5. Start smoking a litter later each day. If you have to have a cigarette first thing in the morning, try and do a few things first, like take your shower and get ready before that first cigarette.
6. Quit smoking earlier each day. If the last thing you do at night is smoke than tell yourself you will stop smoking 1 hour before bedtime and increase the time as you go along.
7. Give up smoking in certain places. For instance, if you light up in the car, stop smoking in the car.
8. Stock up on cigarette substitutes like hard candy, mints and gum. In addition you might try a smoking cessation product.
9. Before you reach for a cigarette, read your reasons for quitting. This may delay or eliminate your need for a cigarette.
10. Go for a walk immediately after meals. By substituting a bad habit with a good one, you are retraining yourself.
11. Put away all ashtrays, lighters and matches so that you will have to get them out every time you want a cigarette.
12. Take fewer and smaller drags from each cigarette you smoke.
13. Practice taking deep breaths and telling yourself you are a non-smoker
14. Put yourself in “non-smoker” situations, i.e. sit in non-smoking sections of restaurants, visit non-smoking places such as movies, libraries etc.
15. Give up your “going to work” and “going home” cigarettes
16. Give up smoking on the phone
17. Write down 5 additional places / ways you can taper your smoking habit by giving up cigarettes
Good Luck and Remember becoming a non-smoker is a Choice ! You can do it !
1. Do not carry your cigarettes with you. Make it hard to reach for a cigarette.
2. Put your cigarettes in “out of the way” places. Make sure you have to walk to get them, downstairs, in a basement, in a room where you don’t spend much time, make it inconvenient for you to reach for them.
3. Change Brands. If you smoke non-menthol, change to menthol.
4. If you enjoy a drink or coffee with your cigarette, taper down on that drink. For instance do not have coffee after dinner and eliminate that “cigarette and drink” fix you get. Just while you’re tapering down.
5. Start smoking a litter later each day. If you have to have a cigarette first thing in the morning, try and do a few things first, like take your shower and get ready before that first cigarette.
6. Quit smoking earlier each day. If the last thing you do at night is smoke than tell yourself you will stop smoking 1 hour before bedtime and increase the time as you go along.
7. Give up smoking in certain places. For instance, if you light up in the car, stop smoking in the car.
8. Stock up on cigarette substitutes like hard candy, mints and gum. In addition you might try a smoking cessation product.
9. Before you reach for a cigarette, read your reasons for quitting. This may delay or eliminate your need for a cigarette.
10. Go for a walk immediately after meals. By substituting a bad habit with a good one, you are retraining yourself.
11. Put away all ashtrays, lighters and matches so that you will have to get them out every time you want a cigarette.
12. Take fewer and smaller drags from each cigarette you smoke.
13. Practice taking deep breaths and telling yourself you are a non-smoker
14. Put yourself in “non-smoker” situations, i.e. sit in non-smoking sections of restaurants, visit non-smoking places such as movies, libraries etc.
15. Give up your “going to work” and “going home” cigarettes
16. Give up smoking on the phone
17. Write down 5 additional places / ways you can taper your smoking habit by giving up cigarettes
Good Luck and Remember becoming a non-smoker is a Choice ! You can do it !
Thursday, April 1, 2010
Google Name Change Effective today
Seems like they kept the company colors and logo - read more here
Monday, March 29, 2010
Tough smoking laws Impacting Tourism
The Tourism Bureau of Taiwan said it would coordinate establishing smoking rooms at Taiwan Taoyuan International Airport. This was after a Japanese Tourism Association complained that the strict smoking ban kept Japanese tourist away.
The airport did create two outdoor smoking terraces in January after complaints, and considered setting up indoor smoking rooms with air filtering equipment. Liu His-lin, chief secretary of the bureau said this could not be accomplished unit legal issues were resolved. The previous plan to set up nine indoor smoking rooms also was aborted after anti-smoking groups said it violated the act.
There are many smokers in Japan and according to report by travel agents and related industries, the Japaneese may have decided not to visit due to the strict anti-smoking laws. Since Japan is one of the main sources of visitors, Liu bureau being a government agency is in charge of local tourism promotion has a responsibility to coordinate and help resolve this issue.
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The airport did create two outdoor smoking terraces in January after complaints, and considered setting up indoor smoking rooms with air filtering equipment. Liu His-lin, chief secretary of the bureau said this could not be accomplished unit legal issues were resolved. The previous plan to set up nine indoor smoking rooms also was aborted after anti-smoking groups said it violated the act.
There are many smokers in Japan and according to report by travel agents and related industries, the Japaneese may have decided not to visit due to the strict anti-smoking laws. Since Japan is one of the main sources of visitors, Liu bureau being a government agency is in charge of local tourism promotion has a responsibility to coordinate and help resolve this issue.
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Friday, March 26, 2010
Attack Your Smoking Habit
How did you do on keeping track of your type casting your smoking habit? Were you surprised or did you pretty much know your smoking habits? Whatever you discovered, now you can take these results and start attacking your smoking habit. Your goal will be to develop a “plan to quit smoking”. You know you’ve heard the saying “If you fail to plan, you plan to fail” Well that holds true for quitting smoking. What you want to do is pick a quit day and starting that day decrease your cigarette intake by one cigarette. It doesn’t matter what type of cigarette it is or what time it is, it just matters that you decrease it by one. If you start on Sunday, by Friday you will be smoking 6 less cigarettes a week. You may also enlist in a smoking cessation product to help you get less nicotine in your body as well. Some people have decrease their cigarette intake by more than one the first few days, but the minimum that you should do is one a day. It is up to you, but you must keep consistent in your efforts.
What should I start with you say? There are no rules or magic. You should do what will offers you the greatest success. You can start with the “Pairing Cigarettes, the Must Have Cigarettes” or a combination. Some people start with cutting out the cigarette after their morning coffee. I know that was one I thought would be hard for me but despite my love for a coffee and cigarette, I had my coffee without the cigarette and conditioned my mind I did not need to “pair” them together to get the enjoyment out of my morning coffee.
Look at it this way, you did not initially start smoking a ½ a pack or a full pack a day, no your habit started gradually. So doesn’t it make sense to quit gradually. That is the way I did it. I found by using a smoking cessation product, decreasing my cigarette intake daily and changing my thought patterns I could finally be successful at quitting. So far it has been going on 4+ years that I have been smoke free. The hardest part was just starting and once I did I had to keep at it. Day by day, just one day at a time, sometimes just hours at a time. Remember I smoked for 33 years so it wasn’t a cake walk for me to quit smoking. I know it won’t be for you either, but I also know you can do it !
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What should I start with you say? There are no rules or magic. You should do what will offers you the greatest success. You can start with the “Pairing Cigarettes, the Must Have Cigarettes” or a combination. Some people start with cutting out the cigarette after their morning coffee. I know that was one I thought would be hard for me but despite my love for a coffee and cigarette, I had my coffee without the cigarette and conditioned my mind I did not need to “pair” them together to get the enjoyment out of my morning coffee. Look at it this way, you did not initially start smoking a ½ a pack or a full pack a day, no your habit started gradually. So doesn’t it make sense to quit gradually. That is the way I did it. I found by using a smoking cessation product, decreasing my cigarette intake daily and changing my thought patterns I could finally be successful at quitting. So far it has been going on 4+ years that I have been smoke free. The hardest part was just starting and once I did I had to keep at it. Day by day, just one day at a time, sometimes just hours at a time. Remember I smoked for 33 years so it wasn’t a cake walk for me to quit smoking. I know it won’t be for you either, but I also know you can do it !
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Wednesday, March 24, 2010
Who’s Keeping Score ?
One of the best ways to find out how to change a habit is to learn how much of a habit we have. In other words what type of a smoker are you. Most of you already know, but keeping track of it and actually seeing it in black and white will give you a better idea of what you are really dealing with and how to effectively stop smoking. I think you will be surprised of your findings.
First off there are several types of cigarettes we smoke each day. See how many of these fit your smoking style. There are :
# 1. Cigarettes we must have. These are the cigarettes that our body physically aches . We would do anything to have one. Get up in the middle of the night and go to the liquor store, smoke old butts, and smoke one after another if need be. You might even feel panicky if you don’t have a cigarette. These are the hardest to quit and many times why we go through withdrawal symptoms. But once resolved to quit we get through the withdrawals and this is one reason why I know I will never pick up not even one cigarette again, I simply do not want to go through the withdrawals again.
#2. Smoke out of habit. These are cigarettes we light up out of habit and do not even think about it. Sometimes we may have two cigarettes going at once. These cigarettes will be easy to give up, because we really don’t even have a need for them, it is purely out of habit. To create a new habit you only have to change your will (mind) and repeat for 30 days. Just think 30 days to a whole new lifestyle!
# 3 The Stress Cigarette. Every time I was under stress, the first thing I would reach for was a cigarette. The fact is taking deep breaths or going for a walk would of relaxed me more. Many times reaching for the stress cigarette was just another excuse for having another cigarette. Now, when I am under stress I often take a deep breath and every once in a while if I do get a cigarette urge I push it aside and the thought goes away in 5 minutes or less. (there is light at the end of the tunnel).
#4 The Pairing Cigarette. You’ve heard of pairing wines with food? Well many (most, including myself) smokers “pair” smoking with a pleasurable experience such as drinking coffee, after dinner cigarette, after sex cigarette, going out for drinks etc. Because most smokers do associate smoking with pleasurable events it makes it harder to quit those types of cigarettes, but not impossible . Think about it that would be like saying non-smokers cannot enjoy dinner, sex coffee or drinks. We simply have to acknowledge those times when we smoke and train our mind to find the same or more pleasure without the cigarette. Again, one day at a time, with the 30 day rule you will be able to conquer this one too!
#5 Looking Good Cigarette : Some people, mostly younger people like the way cigarettes make them look and feel. They like to lean over and have their friend light their cigarette, it feels romantic. They also like the feel of the cigarette, matches, lighter etc. This type of smoker can easily over come these habits with replacement romantic gestures or things to hold in their hands.
Now that we have identified the types of cigarettes we smoke each day, the next step is to keep track of the time of day you smoke , the type of cigarette it is (#1 – 5) and how important it is to you scoring it One – Three. One being least important, Three being most important. Do this for one week. By the end of a week you will have a pretty good idea of what type of smoker you are and where you can start cutting back.
First off there are several types of cigarettes we smoke each day. See how many of these fit your smoking style. There are :
# 1. Cigarettes we must have. These are the cigarettes that our body physically aches . We would do anything to have one. Get up in the middle of the night and go to the liquor store, smoke old butts, and smoke one after another if need be. You might even feel panicky if you don’t have a cigarette. These are the hardest to quit and many times why we go through withdrawal symptoms. But once resolved to quit we get through the withdrawals and this is one reason why I know I will never pick up not even one cigarette again, I simply do not want to go through the withdrawals again.
#2. Smoke out of habit. These are cigarettes we light up out of habit and do not even think about it. Sometimes we may have two cigarettes going at once. These cigarettes will be easy to give up, because we really don’t even have a need for them, it is purely out of habit. To create a new habit you only have to change your will (mind) and repeat for 30 days. Just think 30 days to a whole new lifestyle!
# 3 The Stress Cigarette. Every time I was under stress, the first thing I would reach for was a cigarette. The fact is taking deep breaths or going for a walk would of relaxed me more. Many times reaching for the stress cigarette was just another excuse for having another cigarette. Now, when I am under stress I often take a deep breath and every once in a while if I do get a cigarette urge I push it aside and the thought goes away in 5 minutes or less. (there is light at the end of the tunnel).
#4 The Pairing Cigarette. You’ve heard of pairing wines with food? Well many (most, including myself) smokers “pair” smoking with a pleasurable experience such as drinking coffee, after dinner cigarette, after sex cigarette, going out for drinks etc. Because most smokers do associate smoking with pleasurable events it makes it harder to quit those types of cigarettes, but not impossible . Think about it that would be like saying non-smokers cannot enjoy dinner, sex coffee or drinks. We simply have to acknowledge those times when we smoke and train our mind to find the same or more pleasure without the cigarette. Again, one day at a time, with the 30 day rule you will be able to conquer this one too!
#5 Looking Good Cigarette : Some people, mostly younger people like the way cigarettes make them look and feel. They like to lean over and have their friend light their cigarette, it feels romantic. They also like the feel of the cigarette, matches, lighter etc. This type of smoker can easily over come these habits with replacement romantic gestures or things to hold in their hands.
Now that we have identified the types of cigarettes we smoke each day, the next step is to keep track of the time of day you smoke , the type of cigarette it is (#1 – 5) and how important it is to you scoring it One – Three. One being least important, Three being most important. Do this for one week. By the end of a week you will have a pretty good idea of what type of smoker you are and where you can start cutting back.
Sunday, March 21, 2010
Why Should I Quit ?
If you don’t know why you are quitting chance are you will not be successful at quitting smoking– this time. It is important to make a list (however short or long) of reasons to quit smoking. It can be for one reason or many the important thing is that you do have at least one reason. I smoked for many years and couldn’t/wouldn’t quit quite frankly because I didn’t really have any reason to. I liked to smoke and enjoyed it. Many of you do to and perhaps you do not have a reason. But if you are reading this you probably have been thinking lately that smoking is bad for you, someone in your family wants you to quit, you want someone to quit smoking or you are at least thinking about quitting smoking.
In order to get started you need to have a compelling reason. List things that are important to YOU. I know you have heard many people say “Think about the money you can save if you quit smoking” Well for some of you that might be on your list, but for others … Well...it just doesn’t hit home. I know for myself it didn’t matter how much it cost, I would sacrifice food for a smoke ( pretty sad, huh?) Here are some of my reasons I quit :
1. I was out of breath when I choose to run or do any physical activity
2. My teenage son started smoking and said he could since I always had
3. I was embarrassed to kiss my boyfriend with “ashtray” mouth
4. I considered the health risks of smoking and birth control pills combined
5. It was interfering with my work since every hour I had to go outside and have a smoke
These are just a portion of why I knew I had to quit. Alone, one of them was not compelling enough, but combined made me think “Are these cigarettes really worth it and who is controlling my life, me or the cigarettes?”
In addition that year I had gone and visited some sales reps I had know for over 20 years. They were about 15- 20 years older than me. We had many good times together, both on a business and personal level. This was a personal visit and since I was no longer in the same business I had been out of touch for a few years. Upon meeting them at a fairly nice restaurant, they were already seated. I was taken aback at Brian the husband who was several years older than his wife. He was hooked up to an oxygen tank and was breathing through the clear tubes that were hooked up in his nose. They had both smoked all their lives. When I asked what happened they explained to me that the cigarette smoking had damaged Brian’s ability to breath without oxygen being hooked up to him. It really got me to thinking if I wanted that type of retirement. After smoking for over 33 years, within six months I quit smoking - within one year Brian had passed away. This story is graphic, but true and the sad part is it happens every day to people who think, it may never happen to them. If you are serious about quitting smoking make sure you help yourself by making a compelling list of why you want to quit. Remember your brain will believe what you tell it – Drown it in good thoughts !
I want to quit smoking too
In order to get started you need to have a compelling reason. List things that are important to YOU. I know you have heard many people say “Think about the money you can save if you quit smoking” Well for some of you that might be on your list, but for others … Well...it just doesn’t hit home. I know for myself it didn’t matter how much it cost, I would sacrifice food for a smoke ( pretty sad, huh?) Here are some of my reasons I quit :
1. I was out of breath when I choose to run or do any physical activity
2. My teenage son started smoking and said he could since I always had
3. I was embarrassed to kiss my boyfriend with “ashtray” mouth
4. I considered the health risks of smoking and birth control pills combined
5. It was interfering with my work since every hour I had to go outside and have a smoke
These are just a portion of why I knew I had to quit. Alone, one of them was not compelling enough, but combined made me think “Are these cigarettes really worth it and who is controlling my life, me or the cigarettes?”
In addition that year I had gone and visited some sales reps I had know for over 20 years. They were about 15- 20 years older than me. We had many good times together, both on a business and personal level. This was a personal visit and since I was no longer in the same business I had been out of touch for a few years. Upon meeting them at a fairly nice restaurant, they were already seated. I was taken aback at Brian the husband who was several years older than his wife. He was hooked up to an oxygen tank and was breathing through the clear tubes that were hooked up in his nose. They had both smoked all their lives. When I asked what happened they explained to me that the cigarette smoking had damaged Brian’s ability to breath without oxygen being hooked up to him. It really got me to thinking if I wanted that type of retirement. After smoking for over 33 years, within six months I quit smoking - within one year Brian had passed away. This story is graphic, but true and the sad part is it happens every day to people who think, it may never happen to them. If you are serious about quitting smoking make sure you help yourself by making a compelling list of why you want to quit. Remember your brain will believe what you tell it – Drown it in good thoughts !
I want to quit smoking too
Friday, March 12, 2010
5 Steps to Quitting Smoking
It is very hard to quit smoking. After all, most of us who smoke have had the habit for a while. We like to smoke, cigarettes are our friends and they go everywhere with us. Many of us do not really want to quit but we either know we have to because of fear of bad health or bad health is upon us and we HAVE to quit. Here are 5 things you can do before you actually quit:
1. Determine why you want to quit and list a benefit next to it: Make a list of as many things as you can think of. It is important to train your brain to want to quit and see the benefits that it will bring. For example : I want to quit because I will breath better : Benefit : I will be able to walk without huffing and puffing.
2. Grade the importance of that smoke: For the next week every time you smoke put a 1-5 grade on it 1 being of least importance, 5 being of upmost importance. Keep tract of your habit so you will be able to determine how you will best be able to get your urges under control.
3. Reduce your intake of Cigarettes: Using the chart that you have made the previous week, slowly reduce your intake of nicotine. You may choose to use a nicotine cessation product versus cold turkey. Do whatever works best for you.
4. Quit: Decide this is quits ! Prepare your mind and reinforce your decision by self talk. Every time you feel the urge to smoke, overcome the urge by giving yourself positive reinforcement.
5. Stay Smoke Free for Good: If you are like me, the urges will slowly decrease but you may never find that the urge goes away for good. It’s ok to tell yourself this is normal, but now you are a non-smoker and you have made a big accomplishment. By having just one cigarette, you may become a full fledged smoker again – ask yourself is it really worth it?
You can do it – join the millions who already have !
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1. Determine why you want to quit and list a benefit next to it: Make a list of as many things as you can think of. It is important to train your brain to want to quit and see the benefits that it will bring. For example : I want to quit because I will breath better : Benefit : I will be able to walk without huffing and puffing.
2. Grade the importance of that smoke: For the next week every time you smoke put a 1-5 grade on it 1 being of least importance, 5 being of upmost importance. Keep tract of your habit so you will be able to determine how you will best be able to get your urges under control.
3. Reduce your intake of Cigarettes: Using the chart that you have made the previous week, slowly reduce your intake of nicotine. You may choose to use a nicotine cessation product versus cold turkey. Do whatever works best for you.
4. Quit: Decide this is quits ! Prepare your mind and reinforce your decision by self talk. Every time you feel the urge to smoke, overcome the urge by giving yourself positive reinforcement.
5. Stay Smoke Free for Good: If you are like me, the urges will slowly decrease but you may never find that the urge goes away for good. It’s ok to tell yourself this is normal, but now you are a non-smoker and you have made a big accomplishment. By having just one cigarette, you may become a full fledged smoker again – ask yourself is it really worth it?
You can do it – join the millions who already have !
Beat the Habit w/ Revolutionary New Alternative to Smoking - Premium Electronic Cigarettes
Wednesday, March 10, 2010
E Cigarettes and Minors
Some states are banning the use of e-cigarettes to minors. The bill is being considered in the Senate.
Electronic cigarettes look like the real thing but don't contain tobacco. Instead, they use a metal tube with a battery to heat a liquid nicotine solution. Users inhale and exhale the resulting water vapor.
What do you think ? Let us hear from you .
Monday, March 8, 2010
Is Nicotine Replacement Therapy Without Counselling Less Effective ?
According to a study published by the Society for Research on Nicotine and Tobacco, Using nicotine replacement products without professional counseling to accompany therapy may not be as effective as nicotine replacement products plus counseling for patients who wish to quit smoking.
Studies included individuals from random telephone survey conducted over 3 years in adults living in Massachusetts. There were 787 individuals included in the baseline study. During the first follow-up, 321 individuals reported that they had quit smoking in the past 2 years.
Relapse with or without counseling by a professional while using nicotine replacement product was not affected at the first follow up.
The likelihood of relapse was lower in individuals who reported abstinence of 6 months or more, and higher in individuals who had heavy dependence.
Relapse between the first and second follow-up interviews was more likely in patients who used nicotine replacement products without professional counseling. Relapse was not affected by nicotine replacement products use with professional counseling .
Studies included individuals from random telephone survey conducted over 3 years in adults living in Massachusetts. There were 787 individuals included in the baseline study. During the first follow-up, 321 individuals reported that they had quit smoking in the past 2 years.
Relapse with or without counseling by a professional while using nicotine replacement product was not affected at the first follow up.
The likelihood of relapse was lower in individuals who reported abstinence of 6 months or more, and higher in individuals who had heavy dependence.
Relapse between the first and second follow-up interviews was more likely in patients who used nicotine replacement products without professional counseling. Relapse was not affected by nicotine replacement products use with professional counseling .
Saturday, March 6, 2010
Smoking During Pregnancy – Why can’t we do it ? Our Grandmothers did!
Smoking is not good for us and we have known it since the 60’s. Can you imagine what is doing to our unborn? Depending on your age, your mother , or your grandmother might have smoked during their pregnancy and no one thought anything of it and it was widely acceptable. But fast forward to the millennium
Why is it so bad now ? Well for one, we know better. When you smoke during pregnancy , the toxic brew gets into your bloodstream, your baby's only source of oxygen and nutrients. And consider this: cigarette smoke contains more than 4,000 chemicals, including truly nasty things like cyanide, lead, and at least 60 cancer-causing compounds. Do you really want to expose the love of your life to any of this?
None of this is good for your baby or you, but the most harmful compounds are nicotine and carbon monoxide. These two toxins account for almost every smoking-related complication in pregnancy,
Some of the complications that smoking during pregnancy causes are: stillbirth, premature delivery, and low birth weight. Why? Because the nicotine and carbon monoxide work together to reduce your baby's supply of oxygen. Nicotine chokes off oxygen by narrowing blood vessels throughout your body, including the ones in the umbilical cord. So today we are much more knowledgeable about smoking during pregnancy than our mothers or grandmothers were. So if you are smoking and pregnant, think about quitting smoking now.
Why is it so bad now ? Well for one, we know better. When you smoke during pregnancy , the toxic brew gets into your bloodstream, your baby's only source of oxygen and nutrients. And consider this: cigarette smoke contains more than 4,000 chemicals, including truly nasty things like cyanide, lead, and at least 60 cancer-causing compounds. Do you really want to expose the love of your life to any of this?
None of this is good for your baby or you, but the most harmful compounds are nicotine and carbon monoxide. These two toxins account for almost every smoking-related complication in pregnancy,
Some of the complications that smoking during pregnancy causes are: stillbirth, premature delivery, and low birth weight. Why? Because the nicotine and carbon monoxide work together to reduce your baby's supply of oxygen. Nicotine chokes off oxygen by narrowing blood vessels throughout your body, including the ones in the umbilical cord. So today we are much more knowledgeable about smoking during pregnancy than our mothers or grandmothers were. So if you are smoking and pregnant, think about quitting smoking now.
Monday, March 1, 2010
HOSPITAL POLICY SNUFFS SMOKERS
Students smokers who plan to enter the medical field should kick their nicotine habit as soon as possible.
Memorial Hospital in Chattanooga are beginning to do a nicotine screen in addition to other drug tests on all new hires.
Although current employees will not be affected, new applicants who smoke cigarettes or use other nicotine products will not be hired, even if they are using gum or a patch to quit smoking. It is suggested that students who plant to enter the medical field should kick the nicotine habit as soon as possible in order to ensure a position in the medical field.
This initiative is in a effort to maintain and promote healthy living in all aspects of the hospital stated hospital representatives.
Older smokers did not have the information that younger smokers have with regard to the health problems smoking causes since several decades ago smoking was widely acceptable and there was not as many studies done. Several decades ago, smoking was commonplace, and smoking was virtually permitted in almost any public place. Although times have changed and both groups have been made aware of the health risks, the addiction can still be very hard to eliminate.
Older adults are at a disadvantage, not only have they had a longer history of nicotine addition , their mindset is different. The era they grew up in was likely unaware of the health implications related to smoking and they have been ignorant to it. That ignorance puts them at a disadvantage in today’s job market where smokers are being denied a job, at least at Memorial Hospital.
It is a fact that insurance costs are higher for individuals who smoke. The increased cost of insurance may be one of the factors that’s driving this policy change at Memorial Hospital. Even if employees paid the extra cost, eliminating smokers altogether would decrease paperwork and overall insurance costs for the hospital. .
The hospital could take into consideration the “human side” of this situation and instead of banning the smokers all together, could hire them under the condition that they would quit smoking on a time line. This way everyone would have an equal chance of employment and a chance to recover from their addiction.
Memorial Hospital in Chattanooga are beginning to do a nicotine screen in addition to other drug tests on all new hires.
Although current employees will not be affected, new applicants who smoke cigarettes or use other nicotine products will not be hired, even if they are using gum or a patch to quit smoking. It is suggested that students who plant to enter the medical field should kick the nicotine habit as soon as possible in order to ensure a position in the medical field.
This initiative is in a effort to maintain and promote healthy living in all aspects of the hospital stated hospital representatives.
Older smokers did not have the information that younger smokers have with regard to the health problems smoking causes since several decades ago smoking was widely acceptable and there was not as many studies done. Several decades ago, smoking was commonplace, and smoking was virtually permitted in almost any public place. Although times have changed and both groups have been made aware of the health risks, the addiction can still be very hard to eliminate.
Older adults are at a disadvantage, not only have they had a longer history of nicotine addition , their mindset is different. The era they grew up in was likely unaware of the health implications related to smoking and they have been ignorant to it. That ignorance puts them at a disadvantage in today’s job market where smokers are being denied a job, at least at Memorial Hospital.
It is a fact that insurance costs are higher for individuals who smoke. The increased cost of insurance may be one of the factors that’s driving this policy change at Memorial Hospital. Even if employees paid the extra cost, eliminating smokers altogether would decrease paperwork and overall insurance costs for the hospital. .
The hospital could take into consideration the “human side” of this situation and instead of banning the smokers all together, could hire them under the condition that they would quit smoking on a time line. This way everyone would have an equal chance of employment and a chance to recover from their addiction.
Saturday, February 27, 2010
5 Reasons to Quit Smoking
5 Of all the many reasons to quit smoking I always did have a fear of cancer or worse yet getting a disease that the doctor would just tell me “it could have been prevented only if you would of……. “ and you can fill in the blanks. Well as it turned out after not having taken birth control pills for 30+ years I decided to take birth control at a ripe old age. I knew at my age and the health risk associated with smoking and the birth control that would leave me at very high risk. It turned out to be a major decision in my life. Whatever your reasons are, and however long it takes, you should be aware that smokers are more at risk for the following should you not decide to quit smoking :
• COPD or Chronic Obstructive Pulmonary Disease (COPD)
COPD makes breathing extremely difficult. . Emphysema and chronic obstructive bronchitis are included under COPD. Smoking is attributed to 80% of the patients who have COPD. People who have never smoked, hardly ever have this disease. Treatments include medications, oxygen therapy, surgery and pulmonary rehabilitation. I remember that in my younger years I had a sales representative who was about 15 years my senior. Long after our business association we remained friends. I had a occasion to visit out of state where he lived and was shocked to see him on oxygen. He, his wife and I were always so full of life and very active in business and business gatherings. I remember how saddened I was to see how difficult it was for him to breath. Since I was still smoking I also thought to myself “that could be me in a few years. It took me another year to finally quit smoking
• Heart Disease
Smoking is the leading cause of coronary heart disease along with atherosclerosis which is a buildup of fatty substances in the arteries. Over the years, Smoking consistently lowers your blood pressure, lowers stamina for exercise and increases the tendency for blood clots. If the arteries that supply blood to the heart become severely narrowed, decreasing the supply of oxygen-rich blood to the heart, especially during times of increased activity additional strain on the heart may result in chest pain. If 1 or more of the coronary arteries are completely blocked a patient may also suffer a heart attack.
• Stroke
My Aunt was a smoker all her life, and worse than a heart attack I believe is a stroke. Her quality of life was never the same and she could never walk or talk again. I must say, I still continued to smoke after that for about another ten years ! Cigarette smoking is the leading cause of strokes and heart attacks. Smokers are 3 times more likely to suffer a stroke than non-smokers. The good news is if you quit smoking early, your risk of a stroke is drastically reduced.
• Lung Cancer
Cigarette Smoking is directly linked to the increase numbers of patients who suffer from lung cancer. Furthermore smoking is responsible for 90% of all cancer deaths. Being responsible for more cancer deaths than colorectal cancer, breast cancer and prostate cancer combined in both men and women.
• Oral Cancer
Common symptoms of oral cancer include white or red patch of skin in the mouth or under the tongue, a lump in the mouth, throat or tongue, a sore throat that doesn’t go away within a normal period of time and difficulty in swallowing or chewing. All forms of tobacco addiction increases your risk of oral cancer.
I am concerned about my health risks and want to quit smoking now
• COPD or Chronic Obstructive Pulmonary Disease (COPD)
COPD makes breathing extremely difficult. . Emphysema and chronic obstructive bronchitis are included under COPD. Smoking is attributed to 80% of the patients who have COPD. People who have never smoked, hardly ever have this disease. Treatments include medications, oxygen therapy, surgery and pulmonary rehabilitation. I remember that in my younger years I had a sales representative who was about 15 years my senior. Long after our business association we remained friends. I had a occasion to visit out of state where he lived and was shocked to see him on oxygen. He, his wife and I were always so full of life and very active in business and business gatherings. I remember how saddened I was to see how difficult it was for him to breath. Since I was still smoking I also thought to myself “that could be me in a few years. It took me another year to finally quit smoking
• Heart Disease
Smoking is the leading cause of coronary heart disease along with atherosclerosis which is a buildup of fatty substances in the arteries. Over the years, Smoking consistently lowers your blood pressure, lowers stamina for exercise and increases the tendency for blood clots. If the arteries that supply blood to the heart become severely narrowed, decreasing the supply of oxygen-rich blood to the heart, especially during times of increased activity additional strain on the heart may result in chest pain. If 1 or more of the coronary arteries are completely blocked a patient may also suffer a heart attack.
• Stroke
My Aunt was a smoker all her life, and worse than a heart attack I believe is a stroke. Her quality of life was never the same and she could never walk or talk again. I must say, I still continued to smoke after that for about another ten years ! Cigarette smoking is the leading cause of strokes and heart attacks. Smokers are 3 times more likely to suffer a stroke than non-smokers. The good news is if you quit smoking early, your risk of a stroke is drastically reduced.
• Lung Cancer
Cigarette Smoking is directly linked to the increase numbers of patients who suffer from lung cancer. Furthermore smoking is responsible for 90% of all cancer deaths. Being responsible for more cancer deaths than colorectal cancer, breast cancer and prostate cancer combined in both men and women.
• Oral Cancer
Common symptoms of oral cancer include white or red patch of skin in the mouth or under the tongue, a lump in the mouth, throat or tongue, a sore throat that doesn’t go away within a normal period of time and difficulty in swallowing or chewing. All forms of tobacco addiction increases your risk of oral cancer.
I am concerned about my health risks and want to quit smoking now
Friday, February 26, 2010
ALTERNATIVE CIGARETTE ALLOWS SMOKERS to SMOKE ANYTIME, EVEN in PUBLIC WHILE HELPING SMOKERS QUIT
An alternative cigarette called Smoke Assists allows smokers to smoke without inhaling harmful chemicals or releasing second had smoke into the atmosphere. This new product may revolutionize how and where we smoke!
The e-cigarette has an atomized filter that gives the smoker the flavor of nicotine without any harmful effects. This realistic cigarette emits water vapor instead of smoke, leaving ones clothing and surrounds free from the smell and harmful effects of real tobacco. A cartridge lasts approximately the same as a pack and a half of cigarettes. Yes, I want more information.
The e-cigarette has an atomized filter that gives the smoker the flavor of nicotine without any harmful effects. This realistic cigarette emits water vapor instead of smoke, leaving ones clothing and surrounds free from the smell and harmful effects of real tobacco. A cartridge lasts approximately the same as a pack and a half of cigarettes. Yes, I want more information.
Thursday, February 25, 2010
7 Smart Tips if you want to Quit Smoking for Good
When I made the decision to quit smoking and the key word here is “I” , I intellectually knew the top 3 benefits would be : 1. lower risk of lung cancer, 2. breathing better 3. lowering my health insurance premiums (my family’s health was also a big bonus ). It was still one of the most difficult things I did in my life. Here are some things I took into consideration :
1. I Quit for myself : Over the years it didn’t matter how many times other people told me I needed to quit, the fact of the matter was, if I didn’t want to – I wouldn’t succeed and I knew it. If you have a loved one that does not want to quit right now – be patient and understanding. There will come a day when they are ready, and don’t give up hope – My mom was 75 before she quit!
2, Considered Quitting Cold Turkey, but I couldn’t . After 33 years and several packs a day, although my mind wanted to, my body resisted. I initially used the help of a smoking cessation product, for a short time until my body adjusted to minimal amounts of nicotine, once done, I never looked back. I knew that it would only ever take one puff and I would be a full fledged smoker again. If you are the type that can quit cold turkey, you should only have a short time of intense withdrawal symptoms then your body will rid itself of all nicotine. After a month or two those intense cravings should go away.
3. Don’t have “just one puff” or put yourself in a situation where you will be tempted to have a cigarette As previously stated, having one puff is like undermining all the good work you have done thusfar – at least for me it would have been. When you smoke you will reintroduce the nicotine back into your system and it will make it that much harder to give it up again. Also, in the beginning I tried not to put myself in situations where I would normally have a cigarette. I passed on that morning cup of coffee, going out for a drink with the girls and changed my habits after dinner.
4. Try electronic cigarettes If you feel the need to have something in your hand or mouth, you can avoid all those carcinogens by using electronic cigarettes. They don’t have tar, or any other carcinogens found in regular cigarettes and tobacco. They will satisfy your cravings, and are healthier than any of the more common forms of nicotine.
5. Deal with stress naturally Before I quit smoking iIt was always natural for me to grab a cigarette and light up when I felt stressed. Now I had to pick another way to deal with my stress. I picked simply “deep breathing” I noticed this would calm me down because I had to really concentrate on taking deep breaths and as I was doing so I was doing “self talk” and creating a more calming atmosphere for myself.
6. Eat regularly By eating regularly, you keep your blood sugar level up and this will help you to avoid low blood sugar or feeling too hungry. e. If you’ve quit smoking, it’s very important to eat regularly in order to avoid feeling too hungry or encountering low blood sugar situations.
Many smokers smoke in order to deal with stress. However, think back to a time when you weren’t a smoker, maybe when you were fourteen or fifteen. You faced difficult and stressful situations, and dealt with them without resorting to nicotine. You could do it then, so surely you can deal with stress now that you’re older and more mature, without needing cigarettes as your crutch. It may seem difficult at first, but over time you’ll find that you’re actually able to deal with stress better without cigarettes.
7. Let Your Family and Friends Know You are Quitiing Smoking This helps in a variety of ways. . Your family and friends can give you support and encouragement when you need it. It will also help them understand your mood swings that you might experience, now that your “old friend is being taken away from you”. In addition many times when people “tell” others who are close to them of their decision to quit, they do not want to let their friends and family down, it helps them be more determined to quit.
Many say smoking is as addictive as heroin use, it certainly was one of the most difficult things I ever had to quit doing. At the same time, it was very rewarding to Kick the Habit and now tell everyone, when asked
I Don’t Smoke!
1. I Quit for myself : Over the years it didn’t matter how many times other people told me I needed to quit, the fact of the matter was, if I didn’t want to – I wouldn’t succeed and I knew it. If you have a loved one that does not want to quit right now – be patient and understanding. There will come a day when they are ready, and don’t give up hope – My mom was 75 before she quit!
2, Considered Quitting Cold Turkey, but I couldn’t . After 33 years and several packs a day, although my mind wanted to, my body resisted. I initially used the help of a smoking cessation product, for a short time until my body adjusted to minimal amounts of nicotine, once done, I never looked back. I knew that it would only ever take one puff and I would be a full fledged smoker again. If you are the type that can quit cold turkey, you should only have a short time of intense withdrawal symptoms then your body will rid itself of all nicotine. After a month or two those intense cravings should go away.
3. Don’t have “just one puff” or put yourself in a situation where you will be tempted to have a cigarette As previously stated, having one puff is like undermining all the good work you have done thusfar – at least for me it would have been. When you smoke you will reintroduce the nicotine back into your system and it will make it that much harder to give it up again. Also, in the beginning I tried not to put myself in situations where I would normally have a cigarette. I passed on that morning cup of coffee, going out for a drink with the girls and changed my habits after dinner.
4. Try electronic cigarettes If you feel the need to have something in your hand or mouth, you can avoid all those carcinogens by using electronic cigarettes. They don’t have tar, or any other carcinogens found in regular cigarettes and tobacco. They will satisfy your cravings, and are healthier than any of the more common forms of nicotine.
5. Deal with stress naturally Before I quit smoking iIt was always natural for me to grab a cigarette and light up when I felt stressed. Now I had to pick another way to deal with my stress. I picked simply “deep breathing” I noticed this would calm me down because I had to really concentrate on taking deep breaths and as I was doing so I was doing “self talk” and creating a more calming atmosphere for myself.
6. Eat regularly By eating regularly, you keep your blood sugar level up and this will help you to avoid low blood sugar or feeling too hungry. e. If you’ve quit smoking, it’s very important to eat regularly in order to avoid feeling too hungry or encountering low blood sugar situations.
Many smokers smoke in order to deal with stress. However, think back to a time when you weren’t a smoker, maybe when you were fourteen or fifteen. You faced difficult and stressful situations, and dealt with them without resorting to nicotine. You could do it then, so surely you can deal with stress now that you’re older and more mature, without needing cigarettes as your crutch. It may seem difficult at first, but over time you’ll find that you’re actually able to deal with stress better without cigarettes.
7. Let Your Family and Friends Know You are Quitiing Smoking This helps in a variety of ways. . Your family and friends can give you support and encouragement when you need it. It will also help them understand your mood swings that you might experience, now that your “old friend is being taken away from you”. In addition many times when people “tell” others who are close to them of their decision to quit, they do not want to let their friends and family down, it helps them be more determined to quit.
Many say smoking is as addictive as heroin use, it certainly was one of the most difficult things I ever had to quit doing. At the same time, it was very rewarding to Kick the Habit and now tell everyone, when asked
I Don’t Smoke!
Tuesday, February 23, 2010
Be Supportive to a Friend who Has Decided to Quit Smoking
Helping a friend quit smoking is basically Not bugging them, but finding out what is motivating them and then supporting their decision to quit smoking. I know that when I wanted to quit the last thing I wanted to hear was people nagging me about quitting, or ex-smokers telling me all about how important it was to quit.
Most people have success quitting smoking when they have decided on their own to stop smoking. Some quit smoking cold turkey, while others use hypnosis or decrease their exposure to nicotine through nicotine cessation products which decrease their cigarette consumption. That being said here are some ways to encourage a friend or family member who is deciding on their own to stop smoking:
1. Whenever successes are talked about be positive and uplifting. Go ahead and talk about your own successes.
2. Recognize that mistakes or setback will be made, again share your experiences, so your friend doesn’t feel alone. Let them know this is normal, but don’t dwell on them and assure them they can still be successful.
3. If their quitting strategy differs from yours – support their choices ! What worked for one person doesn’t always work for everyone.
4. Let them know what helped you stay away from smoking situations which could defeat your success in quitting smoking .
5.Listen, Listen, Listen first and foremost be their friend!
I Want To Quit Smoking Now
Most people have success quitting smoking when they have decided on their own to stop smoking. Some quit smoking cold turkey, while others use hypnosis or decrease their exposure to nicotine through nicotine cessation products which decrease their cigarette consumption. That being said here are some ways to encourage a friend or family member who is deciding on their own to stop smoking:
1. Whenever successes are talked about be positive and uplifting. Go ahead and talk about your own successes.
2. Recognize that mistakes or setback will be made, again share your experiences, so your friend doesn’t feel alone. Let them know this is normal, but don’t dwell on them and assure them they can still be successful.
3. If their quitting strategy differs from yours – support their choices ! What worked for one person doesn’t always work for everyone.
4. Let them know what helped you stay away from smoking situations which could defeat your success in quitting smoking .
5.Listen, Listen, Listen first and foremost be their friend!
I Want To Quit Smoking Now
Thursday, February 18, 2010
WITHDRAWAL SYMPTOMS AND REMEDIES
16. Loneliness Call a friend, go to a movie, go for a walk, take up a hobby, join a club. Get involved with your community, get involved with life !
17. Night Time awakenings: Are not too common, but should only last the first week of quitting and should go away shortly after that.
18. Restlessness: The more exercise you get the less resless you will be. Ask your employer for more work, do extra chores at home.
19. Tightness in the chest: This is a normal part of the body recovering and getting back to normal. the body still wants nicotine. This may be caused from sore muscles from coughing or the need for nicotine. Be patient wait it out, do some deep breathing and positive self talking !
20. Weight gain: This is the most common concern of people trying to quit smoking. The truth of the matter is, it is far more healither to have a few extra pound on you than to smoke. The key here being few. Most people gain between 5 - 10 pounds when quitting. After the body adjusts for a period of time it is common for people to take off the weight with proper diet and exercise.
I am ready to Quit Smoking NOW
17. Night Time awakenings: Are not too common, but should only last the first week of quitting and should go away shortly after that.
18. Restlessness: The more exercise you get the less resless you will be. Ask your employer for more work, do extra chores at home.
19. Tightness in the chest: This is a normal part of the body recovering and getting back to normal. the body still wants nicotine. This may be caused from sore muscles from coughing or the need for nicotine. Be patient wait it out, do some deep breathing and positive self talking !
20. Weight gain: This is the most common concern of people trying to quit smoking. The truth of the matter is, it is far more healither to have a few extra pound on you than to smoke. The key here being few. Most people gain between 5 - 10 pounds when quitting. After the body adjusts for a period of time it is common for people to take off the weight with proper diet and exercise.
I am ready to Quit Smoking NOW
WITHDRAWAL SYMPTOMS AND REMEDIES
15. Loneliness: Call a friend, go to a movie, take a walk,l read a book, join a club. Lean a new hobby. Get involoved with your community and life !
16. Night Time awakenings: This is common for some and should go away within a week of quitting.
17. Restlessness: The more activity you have the less restless you will be. Try to ask for more work from your employer and do extra chores around the house.
18. Tightness in the chest: This is part of the recovery process of your body getting back to normal. It may be caused by the need for nicotine or sore muscles from coughing. Wait it out and be patient, in the meantime deep breathing will help !
19. Weight gain: This is always the biggest concern for many people when they want to quit. The fact of the matter is, it is healither to be a few pounds over weight than it is to smoke. Key word here is few. It is normal to gain 5-10 pounda and it is also normal to take it off after your body adjusts for a period of time.
I am ready to Quit Smoking
16. Night Time awakenings: This is common for some and should go away within a week of quitting.
17. Restlessness: The more activity you have the less restless you will be. Try to ask for more work from your employer and do extra chores around the house.
18. Tightness in the chest: This is part of the recovery process of your body getting back to normal. It may be caused by the need for nicotine or sore muscles from coughing. Wait it out and be patient, in the meantime deep breathing will help !
19. Weight gain: This is always the biggest concern for many people when they want to quit. The fact of the matter is, it is healither to be a few pounds over weight than it is to smoke. Key word here is few. It is normal to gain 5-10 pounda and it is also normal to take it off after your body adjusts for a period of time.
I am ready to Quit Smoking
Wednesday, February 17, 2010
WITHDRAWAL SYMPTOMS AND REMEDIES
11. Headaches: I decreased my coffee intake. If you drink colas decrease that as well. It was easy since, without the cigarette, I didn't really want as much coffee. I also exercised more and relaxed in the evening with a warm bath instead of a shower.
12. Increase on Appetite: My hunger didn't really increase. I did notice food tasted a little better, I mean I could really taste the hot chiles now ! What really happens is I always wanted something in my hands, or "hand to mouth" . I started drinking more water and eating more low calorie vegetables.
13. Insomnia: Nicotine can influence sleep patterns and dreams about smoking are common. About 3 months after I quit, I actually had a dream that I smoked. It was so real I woke up, throat was sore and thought I actually did smoke ! To reduce these symptoms you can avoid caffeine after 6:00 pm , take a relaxing bath, try deep breathing exercises. Work on a hobby.
14. Irritability, grouchy, tense: Tobacco is a stimulant, therefore when we smoke our bodies are in a chronic state of nervous stimulation. When we quit our bodies are craving nicotine. Our body is ajusting and trying to return to normal. Keep up with the deep breathing and positive statements to yourself. Take walks, exercise and cut down on caffinated drinks. Get help from a smoking cessation product.
15.Lack of concentration: Another adjustment that the body is going through. One I didn't like since I needed to concentrate on my full time job, like so many of us do. Thank goodness I did get back to normal and was able to concentrate again after a few weeks. During that time I know I sound repetitious but keep up with the deep breathing and positive statements to yourself. Take walks, exercise and cut down on caffinated drinks. This will also help you to keep your cravings under control.
I want help to quit smoking
12. Increase on Appetite: My hunger didn't really increase. I did notice food tasted a little better, I mean I could really taste the hot chiles now ! What really happens is I always wanted something in my hands, or "hand to mouth" . I started drinking more water and eating more low calorie vegetables.
13. Insomnia: Nicotine can influence sleep patterns and dreams about smoking are common. About 3 months after I quit, I actually had a dream that I smoked. It was so real I woke up, throat was sore and thought I actually did smoke ! To reduce these symptoms you can avoid caffeine after 6:00 pm , take a relaxing bath, try deep breathing exercises. Work on a hobby.
14. Irritability, grouchy, tense: Tobacco is a stimulant, therefore when we smoke our bodies are in a chronic state of nervous stimulation. When we quit our bodies are craving nicotine. Our body is ajusting and trying to return to normal. Keep up with the deep breathing and positive statements to yourself. Take walks, exercise and cut down on caffinated drinks. Get help from a smoking cessation product.
15.Lack of concentration: Another adjustment that the body is going through. One I didn't like since I needed to concentrate on my full time job, like so many of us do. Thank goodness I did get back to normal and was able to concentrate again after a few weeks. During that time I know I sound repetitious but keep up with the deep breathing and positive statements to yourself. Take walks, exercise and cut down on caffinated drinks. This will also help you to keep your cravings under control.
I want help to quit smoking
Tuesday, February 16, 2010
WITHDRAWAL SYMPTOMS AND REMEDIES
6. Craving for a cigarette: Nicotine is an addictive drug. Cravings are different for everyone. Many times it may last only 2-3 days. For some it last for months or for years. Wait out the urge it will go away, usually in 3 to 5 minutes. Think or focus on something else, take deep breaths, exercise or brush your teeth. These are all things that helped me. I have quit for four years, but actually every once in a while about twice a year I still get the urge. For me, I'm not sure it will every go away.
7. Depression & Despair: Talk positively to yourself and tell yourself you can do it ! Write down key phases to combat your self defeating ones and repete a positive statement everytime you find youself putting yourself down. Find a susbsitute to smoking. The depression and despair should be temporary, but if it does not appear to be going away, consult your doctor.
8. Dizziness: This should also pass and should only last several days. You are now getting more oxygen so your body needs time to adjust.
9. Fatigue: Your body is adjusting and healing. By drinking 6-8 glasses of water daily it will help the healing process. If you feel tired when you wake up, do some moderate exercise and take a cool shower.
10. Frustration: Deep Breathing is what helped me get through alot of the symptoms and it was good for this one as well. Keep repeting positive reinforcement statements to yourself as you breath in and out. Remember change you mind, change your behavior.
I Want To Quit Smoking Today
7. Depression & Despair: Talk positively to yourself and tell yourself you can do it ! Write down key phases to combat your self defeating ones and repete a positive statement everytime you find youself putting yourself down. Find a susbsitute to smoking. The depression and despair should be temporary, but if it does not appear to be going away, consult your doctor.
8. Dizziness: This should also pass and should only last several days. You are now getting more oxygen so your body needs time to adjust.
9. Fatigue: Your body is adjusting and healing. By drinking 6-8 glasses of water daily it will help the healing process. If you feel tired when you wake up, do some moderate exercise and take a cool shower.
10. Frustration: Deep Breathing is what helped me get through alot of the symptoms and it was good for this one as well. Keep repeting positive reinforcement statements to yourself as you breath in and out. Remember change you mind, change your behavior.
I Want To Quit Smoking Today
Monday, February 15, 2010
WITHDRAWAL SYMPTOMS AND REMEDIES
1. Anger and Mood Swings : For some anger may sometimes appear. You don't know why you feel that way, you just do. Accept that you are going through some changes and vent it safely. Deal with your feelings rather than suppressing them. Say what’s on your mind without blowing your stack. Anger openly expressed or kept inside creates tension which may create the need for a cigarette. Reducing the tension will reduce your desire for a cigarette. Discuss your anger with a friend Take a walk, take deep breaths. .
2. Boredom : Take up a new hobby. Smoking took up a lot of time. Use the extra time to learn to do new
things, i.e. garden, cook, embrider, join a gym. Try and keep your hands busy.
3. Constipation, gas, stomach pain: Constipation may last for several weeks but is only temporary.
Drink plenty of liquids (6-8 glasses of water daily); add roughage to diet (fruits, vegetables, whole grain cereals, bran); go for walks.
4. Feeling cooped up: This feeling is normal. Get out in the fresh air and go for a walk. Keep yourself busy, both mentally and physically.
5. Cough, dry throat/mouth, nasal drip: This happens to many people when they quit smoking because the body is getting rid of mucous. Drink plenty of fluids; drink cold water, fruit juice, tea; use cough drops, gum or hard candy.
I Need Help Quitting Smoking
2. Boredom : Take up a new hobby. Smoking took up a lot of time. Use the extra time to learn to do new
things, i.e. garden, cook, embrider, join a gym. Try and keep your hands busy.
3. Constipation, gas, stomach pain: Constipation may last for several weeks but is only temporary.
Drink plenty of liquids (6-8 glasses of water daily); add roughage to diet (fruits, vegetables, whole grain cereals, bran); go for walks.
4. Feeling cooped up: This feeling is normal. Get out in the fresh air and go for a walk. Keep yourself busy, both mentally and physically.
5. Cough, dry throat/mouth, nasal drip: This happens to many people when they quit smoking because the body is getting rid of mucous. Drink plenty of fluids; drink cold water, fruit juice, tea; use cough drops, gum or hard candy.
I Need Help Quitting Smoking
Sunday, February 14, 2010
Symptons of Quitting Smoking
The biggest thing I remember about quitting is craving the cigarettes. I mean after 1 hour I had to have one. Although I eventually gained about 10 pounds, I didn't remember raiding the fridge or anything like that. There are many other physical and mental symptoms people go through. I know it was also an emotion road for me. I had to get past that I wasn't a smoker anymore. When my smoker friends went outside to smoke at Bunko and the non-smokers stayed inside, I went outside on purpose. I did this to "test" myself. I wanted to put myself in situations where I had to change my mindset and actually tell myself "I'm not a smoker anymore" It really helped me - In addition I used a smoking cessation product that eased my symptoms. Let me know what has helped you in your journey. Here are some other symptoms you or your friends might be having:
Physical Symptoms.
• Tingling in the hands and feet
• Sweating
• Intestinal disorders (cramps, nausea)
• Headache
• Cold symptoms as the lungs begin to clear (sore throats, coughing, and other signs of colds and respiratory problem)
The first few weeks after quitting smoking are usually the most difficult and it's safe to say that it normally takes at least 8-12 weeks before a person starts to feel comfortable with their new lifestyle change of being an ex-smoker. Withdrawal from nicotine, an addictive drug found in tobacco, is characterized by symptoms that include headache, anxiety, nausea and a craving for more tobacco. Nicotine creates a chemical dependency, so that the body develops a need for a certain level of nicotine at all times. Unless that level is maintained, the body will begin to go through withdrawal. For tobacco users trying to quit, symptoms of withdrawal from nicotine are unpleasant and stressful, but only temporary.
Mental and Emotional Symptoms.
Nearly every moderate to heavy smoker experiences more than one of the following strong emotional and mental responses to withdrawal.
• Feelings of being an infant: temper tantrums, intense needs, feelings of dependency, a state of near paralysis.
• Insomnia
• Mental confusion
• Vagueness
• Irritability
• Anxiety
• Depression is common in the short and long term. In the short term it may mimic the feelings of grief felt when a loved one is lost. As foolish as it sounds, a smoker should plan on a period of actual mourning in order to get through the early withdrawal depression.
Most withdrawal symptoms peak 48 hours after you quit and are completely gone in six months. However keep in mind that you have to treat this addition as a diesease. I know that if I just have one.... I will be a full fledged smoker againg....therefore I can NEVER have another cigarette... What about you ?
I Need Help To Quit Smoking
Physical Symptoms.
• Tingling in the hands and feet
• Sweating
• Intestinal disorders (cramps, nausea)
• Headache
• Cold symptoms as the lungs begin to clear (sore throats, coughing, and other signs of colds and respiratory problem)
The first few weeks after quitting smoking are usually the most difficult and it's safe to say that it normally takes at least 8-12 weeks before a person starts to feel comfortable with their new lifestyle change of being an ex-smoker. Withdrawal from nicotine, an addictive drug found in tobacco, is characterized by symptoms that include headache, anxiety, nausea and a craving for more tobacco. Nicotine creates a chemical dependency, so that the body develops a need for a certain level of nicotine at all times. Unless that level is maintained, the body will begin to go through withdrawal. For tobacco users trying to quit, symptoms of withdrawal from nicotine are unpleasant and stressful, but only temporary.
Mental and Emotional Symptoms.
Nearly every moderate to heavy smoker experiences more than one of the following strong emotional and mental responses to withdrawal.
• Feelings of being an infant: temper tantrums, intense needs, feelings of dependency, a state of near paralysis.
• Insomnia
• Mental confusion
• Vagueness
• Irritability
• Anxiety
• Depression is common in the short and long term. In the short term it may mimic the feelings of grief felt when a loved one is lost. As foolish as it sounds, a smoker should plan on a period of actual mourning in order to get through the early withdrawal depression.
Most withdrawal symptoms peak 48 hours after you quit and are completely gone in six months. However keep in mind that you have to treat this addition as a diesease. I know that if I just have one.... I will be a full fledged smoker againg....therefore I can NEVER have another cigarette... What about you ?
I Need Help To Quit Smoking
Saturday, February 13, 2010
Decline In Exposure To Secondhand Smoke
A new study in England published in the Journal Addiction found that contact to household secondhand smoke among children between 4-15 has declined steadily since 1996 among children in England.
The study was done by analyzing saliva samples for a substance called cotinine which is an indicator of tobacco smoke exposure. The surveys were conducted over a 10 year period of time from samples of over 19,000 children.
The results showed children's exposure to secondhand smoke has decreased noticeably since the mid-nineties with the largest decline between 2005 and 2006.
The research also reveals that secondhand smoke exposure in non-smoking children is highest when one or both parents smoke, when the children are looked after by carers that smoke, and when smoking is allowed in the home. Dr Michelle Sims, first author of the paper, adds: "the importance of carer and parental smoking and household exposure tells us that reducing exposure in the home is the key to reducing the health risks associated with secondhand smoke exposure in children."
I Want To Quit Smoking Too
Dr Anna Gilmore, who led the project, said "this study shows that the factors which most strongly influence children's exposure are modifiable. Parents and carers can reduce their children's exposure to smoke by giving up smoking, or failing this, making a decision to smoke outside the house. Stopping others from smoking in their house is also important. The fact that children's exposure has already fallen so markedly shows that making these changes is feasible."
The study was done by analyzing saliva samples for a substance called cotinine which is an indicator of tobacco smoke exposure. The surveys were conducted over a 10 year period of time from samples of over 19,000 children.
The results showed children's exposure to secondhand smoke has decreased noticeably since the mid-nineties with the largest decline between 2005 and 2006.
The research also reveals that secondhand smoke exposure in non-smoking children is highest when one or both parents smoke, when the children are looked after by carers that smoke, and when smoking is allowed in the home. Dr Michelle Sims, first author of the paper, adds: "the importance of carer and parental smoking and household exposure tells us that reducing exposure in the home is the key to reducing the health risks associated with secondhand smoke exposure in children."
I Want To Quit Smoking Too
Dr Anna Gilmore, who led the project, said "this study shows that the factors which most strongly influence children's exposure are modifiable. Parents and carers can reduce their children's exposure to smoke by giving up smoking, or failing this, making a decision to smoke outside the house. Stopping others from smoking in their house is also important. The fact that children's exposure has already fallen so markedly shows that making these changes is feasible."
Friday, February 12, 2010
Favorite Quote of the Day
"I believe life is a series of near misses. A lot of what we ascribe to luck is not luck at all. It's seizing the day and accepting responsibility for your future."
Howard Schultz (1952 - )
Chairman of Starbucks Coffee Company
Thursday, February 11, 2010
Heard of Second Hand Smoke, Now Third Hand Smoke is a Danger.study finds
New study finds that tobacco residue clinging to surfaces is also bad for you. In a age when we know smoking and second hand smoke is bad for us, turns out residue on surfaces is also bad for us says a study which was published in the Proceedings of the National Academy of Sciences (PNAS).When a cigarette burns, nicotine is released in the form of a vapour that collects and condenses on indoor surfaces such as walls, carpeting, drapes and furniture, where it can linger for months
A corresponding author of the study, Hugo Detaillats explains, “ When residual nicotine reacts with ambient nitrous acid it forms carcinogenic tobacco- specific nitrosamines, or TSNAs. TSNAs are among the most broadly acting and potent carcinogens present in unburned tobacco and tobacco smoke”.
Exposure to TSNA happens through inhalation of dust or contact of skin with carpet or clothing.
Smoking outdoors, opening a window or turning on a fan to air out a room while the cigarette burns does not eliminate the hazard of third-hand smoke. The smoke will stick to a smoker’s skin. The biggest risk is to young children.
You Can Quit Smoking Too
THE ABC'S OF QUITTING SMOKING
Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck ! When you get the crazies :
• Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match.
Pretend it's a cigarette and crush it out in an ashtray.
• Take a shower or bath if possible.
• Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get
away from it all for a moment. Concentrate on that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Never allow yourself to think that "one won't hurt" - it will.
Quit Now
• Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match.
Pretend it's a cigarette and crush it out in an ashtray.
• Take a shower or bath if possible.
• Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get
away from it all for a moment. Concentrate on that peaceful image and nothing else.
• Light incense or a candle instead of a cigarette.
• Never allow yourself to think that "one won't hurt" - it will.
Quit Now
Wednesday, February 10, 2010
THE ABC'S OF QUITTING SMOKING
n
Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !
C. IMMEDIATELY AFTER QUITTING...( CON'T)
• For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
• Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.
• If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
• Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.F
• Find new habits Things To Do
• Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.Alices Secrets of the South Vol. III Tasty Recipes for Healthy Living Cookbook
• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
• Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
• Stretch a lot.
• Get plenty of rest.
• Pay attention to your appearance. Look and feel sharp.
• Try to find time for the activities that are the most meaningful, satisfying, and important to you.
Get Help Now
Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck ! C. IMMEDIATELY AFTER QUITTING...( CON'T)
• For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your favorite TV program, sitting in your favorite chair, or having a cocktail before dinner.
• Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't allowed.
• If you must be in a situation where you'll be tempted to smoke (such as a cocktail or dinner party), try to associate with the nonsmokers there.
• Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.F
• Find new habits Things To Do
• Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.Alices Secrets of the South Vol. III Tasty Recipes for Healthy Living Cookbook
• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
• Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.
• Stretch a lot.
• Get plenty of rest.
• Pay attention to your appearance. Look and feel sharp.
• Try to find time for the activities that are the most meaningful, satisfying, and important to you.
Get Help Now
Tuesday, February 9, 2010
THE ABC'S OF QUITTING SMOKING
Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !
C. IMMEDIATELY AFTER QUITTING...
• Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.
• The first few days after you quit smoking, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.
• Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
• Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
• Strike up a conversation instead of a match for a cigarette.
• If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.
• If you miss having something in your mouth, try toothpicks or a fake cigarette. TRY THIS
• Avoid temptation
• Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
• If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
• Get Help Now
C. IMMEDIATELY AFTER QUITTING...
• Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be surprised how much you can enjoy their scent now.
• The first few days after you quit smoking, spend as much free time as possible in places where smoking isn't allowed, such as libraries, museums, theaters, department stores, and churches.
• Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).
• Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.
• Strike up a conversation instead of a match for a cigarette.
• If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.
• If you miss having something in your mouth, try toothpicks or a fake cigarette. TRY THIS
• Avoid temptation
• Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.
• If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public transportation for a while, if you can.
• Get Help Now
Monday, February 8, 2010
The A B C's OF QUITTING SMOKING
Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !
B. ON THE DAY YOU QUIT...
• Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
• Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
• Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
• Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
• Buy yourself a treat or do something special to celebrate You Can Quit Smoking Too
B. ON THE DAY YOU QUIT...
• Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
• Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them that way.
• Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
• Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
• Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
• Buy yourself a treat or do something special to celebrate You Can Quit Smoking Too
Sunday, February 7, 2010
THE A B C 'S OF QUITTING SMOKING
Everyone needs help quitting smoking. Even if you want to quit, I've heard and read that quitting is harder than stopping a herion addition ! I've put together a series of suggestions that might help you quit. It helped me to post these suggestions on "post it" notes on my bathroom mirror, car dashboard, and on my desk at work. It takes alot of willpower to quit, but it also takes retraing your mind. After 33 years of this same habit I know what you are going through, but I also know you can do it ! Let me hear from you soon and Good Luck !
A. JUST BEFORE QUITTING...
A. JUST BEFORE QUITTING...
- Practice going without cigarettes.
- Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.
- Tell yourself you won't smoke today, and then don't.
- Clean your clothes to rid them of the cigarette smell, which can linger a long time.
- Get Smoking Aids
Saturday, February 6, 2010
California: Restaurant Patio Smoking Ban Fails
I live in California where it was the first state to ban smoking in many areas. In Los Angeles smoking is banned in outdoor areas. Although a smoker for 33 years and having quit for four, I still believe that people should have the right to smoke in public places. I was also very considerate in that if a non-smoker asked me to put my cigarette out - I would without hesitation - it is just common courtesy. I was very surprised when I read this articl about a city in California called Rancho Cucamonga. Let me know your thoughts after you read this :
Mayor Don Kurth, who is a physician was disagreed with the decision of the City council not to enforce a smoking ban this past Wednesday.
The Council felt the timing wasn’t right due to the economic climate and feared that local restaurant business would be impacted. Other concerns were that government should not be the one to decide whether patrons can smoke or not in outdoor patios and that the restriction might be too stringent on businesses that rely on outdoor patio sales.
The current ordinance, bans smoking on city-owned properties. Wednesday the council tentatively approved a draft ordinance that would prohibit smoking within 20 feet of transit stops and service lines such as near ATMs and movie theaters. In addition the Council members are interested in exploring the idea of prohibiting smoking in entryways of businesses and directed city staff members to gather information on a possible ordinance. I Need Help Quitting
What do you think? Should smoking be allowed on Patio Dining ?
Mayor Don Kurth, who is a physician was disagreed with the decision of the City council not to enforce a smoking ban this past Wednesday.
The Council felt the timing wasn’t right due to the economic climate and feared that local restaurant business would be impacted. Other concerns were that government should not be the one to decide whether patrons can smoke or not in outdoor patios and that the restriction might be too stringent on businesses that rely on outdoor patio sales.
The current ordinance, bans smoking on city-owned properties. Wednesday the council tentatively approved a draft ordinance that would prohibit smoking within 20 feet of transit stops and service lines such as near ATMs and movie theaters. In addition the Council members are interested in exploring the idea of prohibiting smoking in entryways of businesses and directed city staff members to gather information on a possible ordinance. I Need Help Quitting
What do you think? Should smoking be allowed on Patio Dining ?
Friday, February 5, 2010
Australian Throat Cancer Rate Doubles
When I was smoking, my weight was down, however there are many people who smoke and are heavy. This does not help the risk of cancer. I did not always think about cancer, but I have to admit it was always in the back of my mind. I aways knew I had to want to quit and that would decrease my chances for having cancer. Heres what Australia is saying about the matter, let me know your thoughts :
The Cancer Council in Australia warned that the rate of oesophageal cancer has more than doubled in 25 years.
The major increase in the cancer was due to the rising levels of obesity and the postponed effects of smoking said s Professor Ian Olver who is the chief executive of Cancer Council Australia
The cause was preventable and mostly lifestyle-related when they attributed obesity to 37 percent of the cases and 45 percent to smoking. Although the number of smokers have decreased the rates of smoking related illnesses are rising due to the length of time many people have smoked.
The Australian government published a report for preventing cancers caused by smoking, obesity and alcohol entitled “Preventative Healthy Taskforce”. http://bit.ly/Taskforce This disease is responsible for more premature death in Australia than any other cause, however if the government commits to work together it’s impact will be greatly reduced. Quit Smoking Now
The Cancer Council in Australia warned that the rate of oesophageal cancer has more than doubled in 25 years.
The major increase in the cancer was due to the rising levels of obesity and the postponed effects of smoking said s Professor Ian Olver who is the chief executive of Cancer Council Australia
The cause was preventable and mostly lifestyle-related when they attributed obesity to 37 percent of the cases and 45 percent to smoking. Although the number of smokers have decreased the rates of smoking related illnesses are rising due to the length of time many people have smoked.
The Australian government published a report for preventing cancers caused by smoking, obesity and alcohol entitled “Preventative Healthy Taskforce”. http://bit.ly/Taskforce This disease is responsible for more premature death in Australia than any other cause, however if the government commits to work together it’s impact will be greatly reduced. Quit Smoking Now
Thursday, February 4, 2010
Quitting Smoking Doubles Chances of Survival for Lung Cancer Patients
The first evaluation of several studies on people with early stage lung cancer to see if what affects quiting smoking had once they were dignosed with the diesease came back with the following findings:
Quitting smoking helped prolong their life:
Researcfhers at the Universit of Birmingham conducted the analysis of the results and found a five year survival rate of 63 to 70 percent among quitters compared with 29 to 33 percent among those who continued to smoke.
Greater Risk of Tumor Returning
In patients who DID NOT quit smoking compared to those who did quit smoking. This led researchers to believe that most of the amplified risk of deak was due to cancer evolution.
Although further trials are required to be certain, these findings could back-up the theory that continued smoking affects the behavior of a lung tumor. This study seems to confirm that it is never too late to quit smoking, even if you have lung cancer.
I want to quit smoking today
Quitting smoking helped prolong their life:
Researcfhers at the Universit of Birmingham conducted the analysis of the results and found a five year survival rate of 63 to 70 percent among quitters compared with 29 to 33 percent among those who continued to smoke.
Greater Risk of Tumor Returning
In patients who DID NOT quit smoking compared to those who did quit smoking. This led researchers to believe that most of the amplified risk of deak was due to cancer evolution.
Although further trials are required to be certain, these findings could back-up the theory that continued smoking affects the behavior of a lung tumor. This study seems to confirm that it is never too late to quit smoking, even if you have lung cancer.
I want to quit smoking today
Wednesday, February 3, 2010
No Smoking in Outdoor Areas - is the the beginning ?
I was reading the daily news a couple of weeks ago and what was true for me four years ago is still true today. Where are smokers going to be allowed to smoke. I have quit over 4 years ago, but truth be known it would only take one cigarette to get me back to smoking multiple packs of cigarettes a day. My friends think I am crazy, but I still like the smell of people smoking cigarettes (versus the smell of the cigarettes on the person ugh!) Anyway the Daily News for Los Angeles said that they took another step forward in prohibiting smoking in outdoor areas such as patio areas, outdoor food courts and around mobile food trucks. The ban will affect areas adjacent to a restaurant, within 10 feet of a outdoor food courts and 40 feet of mobile food trucks. Bars, nightclubs and cigar clubs are exempt. This ban will take effect after a one-year education program and is believed to discourage more people from smoking and reduce exposure to secondhand smoke.
Do you want to quit smoking today ?
Do you want to quit smoking today ?
Tuesday, February 2, 2010
But Where Can I Smoke Now ?
Because I am on the West Coast our state was one of the first to put into place many of the non smoking laws. I began to feel like a criminal every time I did light up or worse yet when I wanted to light up. I grew up when smoking was very chic and acceptable. Now ... well I won't say exactly how many years later but you get the picture, after I am addicted - they cut me off! Feeling like the only place I was going to be allowed to smoke was my own home and wondering when that right was going to be taken away. Feeling rather dismal at the thought I decided to take stock of myself and write down just how important smoking had become in my life. I wrote down every occassion I felt like I really needed one, but now couldn't. What lenghts I was going to to go out and have one (I mean really, leaving an upscale restaurant in the middle of dinner to get a fix was really undesirable to my date), and finally how terrible I must of smelled to everyone around me who didn't smoke. I knew I needed to change the way I was living or better stated the way I wasn't living .
I want to quit smoking too
I want to quit smoking too
Monday, February 1, 2010
I THOUGHT ABOUT THE HEALTH RISKS
I started thinking about what I had been doing to my body over the past 33 years. When I did some research this is what I found out:
Smoking is one of the main causes of serious health diseases, such as cancer, stroke and heart problems. If you have no plans of quitting today, having knowledge of the different types of illnesses that you may experience through years of smoking may change your perception and lead you to stop smoking.
In this section, you will discover how smoking affects various parts of the body including the eyes, nose, throat, lungs, heart, skin, blood, etc. Here are some possible health effects of smoking:
• Lung Cancer
• Heart Diseases
• High Blood Pressure
• Bad Breath
• Gum Disease
• Depression
• Snoring
• Diabetes
• Infertility on men and women
• Thyroid Disease
• Harmful effects on Bones and Joints
I seriously started thinking about quiting ......but I didn't ...not then I still had the habit and I had it bad ! Stop Smoking Now
Smoking is one of the main causes of serious health diseases, such as cancer, stroke and heart problems. If you have no plans of quitting today, having knowledge of the different types of illnesses that you may experience through years of smoking may change your perception and lead you to stop smoking.
In this section, you will discover how smoking affects various parts of the body including the eyes, nose, throat, lungs, heart, skin, blood, etc. Here are some possible health effects of smoking:
• Lung Cancer
• Heart Diseases
• High Blood Pressure
• Bad Breath
• Gum Disease
• Depression
• Snoring
• Diabetes
• Infertility on men and women
• Thyroid Disease
• Harmful effects on Bones and Joints
I seriously started thinking about quiting ......but I didn't ...not then I still had the habit and I had it bad ! Stop Smoking Now
Saturday, January 30, 2010
I Prepared Myself to Quit final chapter
More Ways To Help you Quit ........
Make smoking inconvenient
• Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
• Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
Make smoking unpleasant
• Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
• Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
• Get the help of a smoking aid
YOU CAN QUIT SMOKING TOO
Make smoking inconvenient
• Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
• Stop carrying cigarettes with you at home and at work. Make them difficult to get to.
Make smoking unpleasant
• Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.
• Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.
• Get the help of a smoking aid
YOU CAN QUIT SMOKING TOO
Friday, January 29, 2010
I Prepared Myself to Quit part 5
For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when deciding to quit that may help you on your way to becoming a non-smoker for good !
MORE WAYS OF QUITTING...
• Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
• Reach for a glass of juice instead of a cigarette for a "pick-me-up."
• Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically"
• Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
• Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
• Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
• If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.
YouCanQuitSmokingToo
MORE WAYS OF QUITTING...
• Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
• Reach for a glass of juice instead of a cigarette for a "pick-me-up."
• Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target date and get ready to stick to it.
Don't Smoke "Automatically"
• Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
• Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of stale butts will be very unpleasant.
• Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
• If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to your cigarette - you may decide you don't need it.
YouCanQuitSmokingToo
Wednesday, January 27, 2010
I Prepared Myself to Quit part 4
For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !
WAYS OF QUITTING...
Switch brands
• Switch to a brand you find distasteful.
• Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine.
Cut down the number of cigarettes you smoke
• Smoke only half of each cigarette.
• Each day, postpone lighting your first cigarette 1 hour.
• Decide you'll smoke only during odd or even hours of the day.
• Decide you'll smoke only during odd or even hours of the day.
• Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
YOU CAN QUIT SMOKING TOO
WAYS OF QUITTING...
Switch brands
• Switch to a brand you find distasteful.
• Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without nicotine.
Cut down the number of cigarettes you smoke
• Smoke only half of each cigarette.
• Each day, postpone lighting your first cigarette 1 hour.
• Decide you'll smoke only during odd or even hours of the day.
• Decide you'll smoke only during odd or even hours of the day.
• Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your favorite charity.
YOU CAN QUIT SMOKING TOO
Tuesday, January 26, 2010
I Prepared Myself to Quit part 3
For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !
INVOLVING SOMEONE ELSE...
• Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
• Ask your spouse or a friend to quit with you.
• Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.
YouCanQuitSmokingToo.com
INVOLVING SOMEONE ELSE...
• Bet a friend you can quit on your target date. Put your cigarette money aside for every day, and forfeit it if you smoke. (But if you do smoke, DON'T GIVE UP. Simply strengthen your resolve and try again.)
• Ask your spouse or a friend to quit with you.
• Tell your family and friends that you're quitting and when. They can be an important source of support, both before and after you quit.
YouCanQuitSmokingToo.com
Monday, January 25, 2010
I Prepared Myself To Quit part 2
For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !
KNOWING WHAT TO EXPECT...
• Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.
• Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
• Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, and friends- to get you through this critical period successfully.
• Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. Try to prepare yourself in advance for this type of situation, like determining to take deep breaths instead of reaching for a cigarette. Remember that smoking is a habit, but a habit you can break.
• Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
You Can Quit Smoking Too
KNOWING WHAT TO EXPECT...
• Have realistic expectations - quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year.
• Understand that withdrawal symptoms are TEMPORARY. They usually last only 1-2 weeks.
• Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, and friends- to get you through this critical period successfully.
• Know that most other relapses occur in the first 3 months after quitting, with situational triggers - such as a particularly stressful event - occur unexpectedly. These are the times when people reach for cigarettes automatically, because they associate smoking with relaxing. Try to prepare yourself in advance for this type of situation, like determining to take deep breaths instead of reaching for a cigarette. Remember that smoking is a habit, but a habit you can break.
• Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
You Can Quit Smoking Too
Sunday, January 24, 2010
I Prepared Myself to Quit Smoking
For 33 years I did not want to quit, but during the time I was going out with an non smoker and not smoking in front of him, little did I know I was preparing my body not to smoke. The other thing that happened was my mind was noticing that I could go many hours without the need to smoke. I started paying attention to how and what prompted me to smoke and when the urges were the strongest. As I said in my past blogs, you do have to first change your mind and your behavior will follow. Here are some other things to consider when decidong to quit that may help you on your way to becomming a non-smoker for good !
• Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
• List all the reasons you want to quit. Keep the list where you can see it and look it over every day, repeting
the reasons to yourself.
• Develop strong personal reasons in addition to your health and obligations to others. For example, think of
how smoking is interfering with your work schedule (having to take a break to have a cigarette), the smell
on your clothes, wrinkles around your lips, etc.
• Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
• Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
• Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.
• List all the reasons you want to quit. Keep the list where you can see it and look it over every day, repeting
the reasons to yourself.
• Develop strong personal reasons in addition to your health and obligations to others. For example, think of
how smoking is interfering with your work schedule (having to take a break to have a cigarette), the smell
on your clothes, wrinkles around your lips, etc.
• Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest; and avoid fatigue.
• Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, or the Great American Smokeout. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return. Make the date sacred, and don't let anything change it. This will make it easy for you to keep track of the day you became a nonsmoker and to celebrate that date every year.
Friday, January 22, 2010
Low Calorie Snacks to Keep you Thin When You Quit Smoking
Some of the low calorie snacks that helped me keep my weight down during the time I quit smoking included the following foods and beverages:
BEVERAGES :
Carbonated (per 8-ounce glass)
Cola-type 95
Fruit flavors (10-13% sugar) 115
Ginger ale 75
Fruit drinks (per 1/2 cup)
Apricot nectar 70
Cranberry juice 80
Grape drink 70
Lemonade (frozen) 55
Fruit juices (per 1/2 cup)
Apple juice, canned 60
Grape juice, bottled 80
Grapefruit juice, canned, unsweetened 50
Orange juice, canned, unsweetened 55
Pineapple juice, canned, unsweetened 70
Prune juice, canned 100
Vegetable juices (per 1/2 cup)
Tomato juice 25
Vegetable juice cocktail 20
Coffee and tea
Coffee, black 3-5
with 1 tsp. sugar 18-20
with 1 tsp. cream 13-15
Tea, plain 0-1
with 1 tsp. sugar 15-16
CRACKERS
Butter, 2-inch diameter 15
Graham, 2 1/2 inches square, 2 55
Matzoh, 6-inch diameter 80
Rye 45
Saltine 50
FRUITS (RAW)
Apple, 1 medium 80
Apricots, fresh, 3 medium 50
Apricots, dried, 5 halves 40
Banana, 1 medium 105
Blackberries, 1/2 cup 35
Blueberries, 1/2 cup 40
Cantaloupe, 1/4 melon 50
Cherries, 10 50
Dates, dried, 3 70
Fig, dried, 1 medium 50
Grapefruit, 1/2 40
Grapes, 20 30
Orange, 1 medium 60
Peach, 1 medium 35
Pear, 1 medium 100
Pineapple, 1/2 cup 40
Prunes, dried, 3 60
Raisins, 1/4 cup 110
Strawberries, 1 cup 45
Watermelon, 1 cup 50
NUTS (PER 2 TABLESPOONS)
Almonds 105
Brazil nuts 115
Cashews 100
Peanuts 105
Pecans, halves 95
VEGETABLES (RAW)
Carrots, 7 1/2 X 1 1/8 inch 30
Carrots, 1/2 cup grated 25
Celery, 5-inch stalks, 3 10
Pickle, 1 15-20
CANDY, CHIPS, AND PRETZELS
Candy (per ounce)
Hard candy 110
Jellybeans 105
Marshmallows 90
Gumdrops 100
Chips (per cup)
Corn chips 230
Potato chips 115
Popcorn (air-popped, without butter) 25
Pretzels
Dutch, 1 twisted 60
Stick, 5 regular 10
I hope these foods will help you also. To STOP SMOKING NOW, keep comming back !
Carbonated (per 8-ounce glass)
Cola-type 95
Fruit flavors (10-13% sugar) 115
Ginger ale 75
Fruit drinks (per 1/2 cup)
Apricot nectar 70
Cranberry juice 80
Grape drink 70
Lemonade (frozen) 55
Fruit juices (per 1/2 cup)
Apple juice, canned 60
Grape juice, bottled 80
Grapefruit juice, canned, unsweetened 50
Orange juice, canned, unsweetened 55
Pineapple juice, canned, unsweetened 70
Prune juice, canned 100
Vegetable juices (per 1/2 cup)
Tomato juice 25
Vegetable juice cocktail 20
Coffee and tea
Coffee, black 3-5
with 1 tsp. sugar 18-20
with 1 tsp. cream 13-15
Tea, plain 0-1
with 1 tsp. sugar 15-16
CRACKERS
Butter, 2-inch diameter 15
Graham, 2 1/2 inches square, 2 55
Matzoh, 6-inch diameter 80
Rye 45
Saltine 50
FRUITS (RAW)
Apple, 1 medium 80
Apricots, fresh, 3 medium 50
Apricots, dried, 5 halves 40
Banana, 1 medium 105
Blackberries, 1/2 cup 35
Blueberries, 1/2 cup 40
Cantaloupe, 1/4 melon 50
Cherries, 10 50
Dates, dried, 3 70
Fig, dried, 1 medium 50
Grapefruit, 1/2 40
Grapes, 20 30
Orange, 1 medium 60
Peach, 1 medium 35
Pear, 1 medium 100
Pineapple, 1/2 cup 40
Prunes, dried, 3 60
Raisins, 1/4 cup 110
Strawberries, 1 cup 45
Watermelon, 1 cup 50
NUTS (PER 2 TABLESPOONS)
Almonds 105
Brazil nuts 115
Cashews 100
Peanuts 105
Pecans, halves 95
VEGETABLES (RAW)
Carrots, 7 1/2 X 1 1/8 inch 30
Carrots, 1/2 cup grated 25
Celery, 5-inch stalks, 3 10
Pickle, 1 15-20
CANDY, CHIPS, AND PRETZELS
Candy (per ounce)
Hard candy 110
Jellybeans 105
Marshmallows 90
Gumdrops 100
Chips (per cup)
Corn chips 230
Potato chips 115
Popcorn (air-popped, without butter) 25
Pretzels
Dutch, 1 twisted 60
Stick, 5 regular 10
I hope these foods will help you also. To STOP SMOKING NOW, keep comming back !
Thursday, January 21, 2010
Becomming More Physically Active
In my younger years I was very active. I was always a member of a gym and the first to want to "join" activities or clubs. Over the years having a family and the increasing demands of my job was an excuse for me to let my enthusium for being active go by the wayside. It did bother me that I was gaining weight, but I was determined to quit smoking, so I had to keep telling myself, it was ok for now. After I had quit for a long period of time I decided it was time for me to get myself in gear with doing something about my weight.
I had not gained an enormous amount of weight, but at 5'4" fifteen pounds had felt like thirty pounds. If you want to avoid or need to drop some weight after having quit for sometime, you must become more physically active and improve your eating habits.
Physical activity helps to control your weight by increasing the number of calories your body uses. Making healthy changes to your eating habits will prevent weight gain by controlling the amount of calories you eat. Try to reduce your chances of gaining weight by being more physically active and improving your eating habits before you stop smoking.
Become More Physically Active.
Becoming physically active is a healthy way to control your weight and take your mind off smoking. In one study, women who stopped smoking and added 45 minutes of walking a day gained less than 3 pounds. In addition to helping control your weight, exercise increases your energy, promotes self-confidence, improves your health, and may help relieve the stress and depression caused by the lack of nicotine in your body.
You can become more physically active by spending less time doing activities that use little energy, like watching television and playing video games, and spending more time doing physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in short spurts -- 10 minutes here, 20 minute there -- as long as it adds up to 30 minutes a day. Simple ways to become more physically active include gardening, housework, mowing the lawn, playing actively with children, and taking the stairs instead of the elevator.
Improve Your Eating Habits.
Try to gradually improve your eating habits. Changing your eating habits too quickly can add to the stress you may feel as you try to quit smoking. Eating a variety of foods is a good way to improve your health. To make sure you get all of the nutrients needed for good health, choose a variety of foods from each group in the Food Guide Pyramid (pictured below) each day. The Nutrition Facts Label that is found on most processed food products can also help you select foods that meet your daily nutritional needs. For a healthy diet, get back to basics by following the food Pyramid to guide your daily food choices and make sure you:
1. Eat plenty of grain products, vegetables, and fruits.
2. Choose lean and lowfat foods and low-calorie beverages most often. Choose lowfat dairy products, lean
meats, fish, poultry, and dry beans to get the nutrients you need without extra calories and fat.
3. Choose less often foods high in fat and sugars and low in nutrients.
For more help : STOP SMOKING NOW
I had not gained an enormous amount of weight, but at 5'4" fifteen pounds had felt like thirty pounds. If you want to avoid or need to drop some weight after having quit for sometime, you must become more physically active and improve your eating habits.
Physical activity helps to control your weight by increasing the number of calories your body uses. Making healthy changes to your eating habits will prevent weight gain by controlling the amount of calories you eat. Try to reduce your chances of gaining weight by being more physically active and improving your eating habits before you stop smoking.
Become More Physically Active.
You can become more physically active by spending less time doing activities that use little energy, like watching television and playing video games, and spending more time doing physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in short spurts -- 10 minutes here, 20 minute there -- as long as it adds up to 30 minutes a day. Simple ways to become more physically active include gardening, housework, mowing the lawn, playing actively with children, and taking the stairs instead of the elevator.
Improve Your Eating Habits.
Try to gradually improve your eating habits. Changing your eating habits too quickly can add to the stress you may feel as you try to quit smoking. Eating a variety of foods is a good way to improve your health. To make sure you get all of the nutrients needed for good health, choose a variety of foods from each group in the Food Guide Pyramid (pictured below) each day. The Nutrition Facts Label that is found on most processed food products can also help you select foods that meet your daily nutritional needs. For a healthy diet, get back to basics by following the food Pyramid to guide your daily food choices and make sure you:
2. Choose lean and lowfat foods and low-calorie beverages most often. Choose lowfat dairy products, lean
meats, fish, poultry, and dry beans to get the nutrients you need without extra calories and fat.
3. Choose less often foods high in fat and sugars and low in nutrients.
For more help : STOP SMOKING NOW
Wednesday, January 20, 2010
QUIZ ANSWERS - THE DIFFICULTY OF QUITTING SMOKING
Question 1: Which is comparable to cigarettes in its potential for addiction?
Correct answer: Cocaine
Explanation:
Evidence suggests that people who use cigarettes are even more likely to become regular users than people who experiment with illegal hard drugs, and cigarettes produce withdrawal symptoms and powerful cravings.
Question 2: What percentage of smokers say they want to quit?
Correct answer: 70
Explanation:
It may be that some people feel they are simply saying what they "ought" to when asked, but most smokers express regret about the habit.
Question 3: What percentage of smokers make an attempt to quit?
Correct answer: 40
Question 4: Approximately what percentage of smokers who try to quit are successful?
Correct answer: 50
Explanation:
Smokers rarely succeed in quitting with their first attempt, but the odds of quitting increase with each successive attempt. After repeated attempts, about half of smokers eventually succeed in quitting.
Question 5: In what year was the first cigarette warning label placed on cigarette cartons?
Correct answer: 1966
Explanation:
The first warning label appeared in January of 1966, about two years after the first Surgeon General's Report on Smoking and Health. The original warning label said "CAUTION: Cigarette Smoking May Be Hazardous to Your Health" and was replaced in 1970 by one saying "WARNING: The Surgeon General Has Determined That Cigarette Smoking Is Dangerous to Your Health."
STOP SMOKING NOW
Correct answer: Cocaine
Explanation:
Evidence suggests that people who use cigarettes are even more likely to become regular users than people who experiment with illegal hard drugs, and cigarettes produce withdrawal symptoms and powerful cravings.
Question 2: What percentage of smokers say they want to quit?
Correct answer: 70
Explanation:
It may be that some people feel they are simply saying what they "ought" to when asked, but most smokers express regret about the habit.
Question 3: What percentage of smokers make an attempt to quit?
Correct answer: 40
Question 4: Approximately what percentage of smokers who try to quit are successful?
Correct answer: 50
Explanation:
Smokers rarely succeed in quitting with their first attempt, but the odds of quitting increase with each successive attempt. After repeated attempts, about half of smokers eventually succeed in quitting.
Question 5: In what year was the first cigarette warning label placed on cigarette cartons?
Correct answer: 1966
Explanation:
The first warning label appeared in January of 1966, about two years after the first Surgeon General's Report on Smoking and Health. The original warning label said "CAUTION: Cigarette Smoking May Be Hazardous to Your Health" and was replaced in 1970 by one saying "WARNING: The Surgeon General Has Determined That Cigarette Smoking Is Dangerous to Your Health."
STOP SMOKING NOW
Will I Gain Weight if I Stop Smoking?
Will I Gain Weight if I Stop Smoking?
Not everyone gains weight when they stop smoking. I was very concious of this when I stopped. I tried very hard not to over eat and I replaced my "wanting to put something in my mouth" habit with drinking coffee or low calorie snacks such as carrot sticks. Put snacks together ahead of time so that when the munchies hit, you've got good food choices within easy reach. Some other good food choices may include:
• vegetable sticks - celery, carrot
• 94% fat free popcorn
• sunflower seeds in the shell
• Water - drink lots of it!
• hard candies to suck on
• fresh fruit
• fat free yogurt
• herbal teas
• hot cocoa made with nonfat milk
• frozen grapes
• fat free fudgecicles
If you're concerned about weight gain, do not keep high fat foods in your home. If you must have your favoite ice-cream sundae, go out for it instead of making it at home, that way you will not have the ingredients and be tempted to make a second and third one.
Studies show on average, people who quit smoking gain only about 10 pounds. You are more likely to gain weight when you stop smoking if you have smoked for 10 to 20 years or smoked one or more packs of cigarettes a day. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, remember you have stopped smoking and taken a big step toward a healthier life.
What causes weight gain after quitting?
When nicotine, a chemical in cigarette smoke, leaves your body, you may experience:
Short-term weight gain. The nicotine kept your body weight low, and when you quit smoking, your body returns to the weight it would have been had you never smoked.
You might gain 3 to 5 pounds due to water retention during the first week after quitting.
A need for fewer calories. After you stop smoking, you may use fewer calories than when you were smoking.
Will this weight gain hurt my health?
The health risks of smoking are far greater than the risks of gaining 5 to 10 pounds. Smoking causes more than 400,000 deaths each year in the United States. You would have to gain about 100 to 150 pounds after quitting to make your health risks as high as when you smoked. The health risks of smoking and the benefits of quitting are listed below.
Why do people gain weight when they quit smoking?
Smoking increases metabolism slightly
• Smoking burns up to 200 calories a day in a heavy smoker
• Because smoking burns calories, metabolism is boosted (increased) slightly
• Nicotine is an appetite suppressant
When you quit smoking, a gain of between 5 and 10 pounds during the first few months of cessation is normal. If your eating habits have remained the same as they were when you smoked, you can easily shed this small gain with a brisk, 30 minute walk daily.
Remember quitting smoking is a tough enough in itself. Try and treat yourself kindly as you go through this processs Be good to yourself. Reward yourself for your progress often. Don't underestimate the magnitude of what you are doing. Be patient. Quitting smoking is a process and it takes time to get over a habit that took years to develop. It doesn't happen overnight, but in comparison to the number of years most of us smoked, recovery from this addiction is short. Give yourself the time you need to heal. Accept yourself. You are a wonderful person just as you are right now, so if you put on a few pounds, so be it - it is only temporary.
The benefits of quitting smoking will affect your life as well as those who love you in more ways than you can imagine. You can quit smoking without gaining a lot of weight. Don't let the fear of weight gain keep you chained to an addiction that will kill you, given the chance. For more help QUIT SMOKING NOW
Not everyone gains weight when they stop smoking. I was very concious of this when I stopped. I tried very hard not to over eat and I replaced my "wanting to put something in my mouth" habit with drinking coffee or low calorie snacks such as carrot sticks. Put snacks together ahead of time so that when the munchies hit, you've got good food choices within easy reach. Some other good food choices may include:
• vegetable sticks - celery, carrot
• 94% fat free popcorn
• sunflower seeds in the shell
• Water - drink lots of it!
• hard candies to suck on
• fresh fruit
• fat free yogurt
• herbal teas
• hot cocoa made with nonfat milk
• frozen grapes
• fat free fudgecicles
If you're concerned about weight gain, do not keep high fat foods in your home. If you must have your favoite ice-cream sundae, go out for it instead of making it at home, that way you will not have the ingredients and be tempted to make a second and third one.
Studies show on average, people who quit smoking gain only about 10 pounds. You are more likely to gain weight when you stop smoking if you have smoked for 10 to 20 years or smoked one or more packs of cigarettes a day. You can control your weight while you quit smoking by making healthy eating and physical activity a part of your life. Although you might gain a few pounds, remember you have stopped smoking and taken a big step toward a healthier life.
What causes weight gain after quitting?
When nicotine, a chemical in cigarette smoke, leaves your body, you may experience:
Short-term weight gain. The nicotine kept your body weight low, and when you quit smoking, your body returns to the weight it would have been had you never smoked.
You might gain 3 to 5 pounds due to water retention during the first week after quitting.
A need for fewer calories. After you stop smoking, you may use fewer calories than when you were smoking.
Will this weight gain hurt my health?
The health risks of smoking are far greater than the risks of gaining 5 to 10 pounds. Smoking causes more than 400,000 deaths each year in the United States. You would have to gain about 100 to 150 pounds after quitting to make your health risks as high as when you smoked. The health risks of smoking and the benefits of quitting are listed below.
Why do people gain weight when they quit smoking?
Smoking increases metabolism slightly
• Smoking burns up to 200 calories a day in a heavy smoker
• Because smoking burns calories, metabolism is boosted (increased) slightly
• Nicotine is an appetite suppressant
When you quit smoking, a gain of between 5 and 10 pounds during the first few months of cessation is normal. If your eating habits have remained the same as they were when you smoked, you can easily shed this small gain with a brisk, 30 minute walk daily.
Remember quitting smoking is a tough enough in itself. Try and treat yourself kindly as you go through this processs Be good to yourself. Reward yourself for your progress often. Don't underestimate the magnitude of what you are doing. Be patient. Quitting smoking is a process and it takes time to get over a habit that took years to develop. It doesn't happen overnight, but in comparison to the number of years most of us smoked, recovery from this addiction is short. Give yourself the time you need to heal. Accept yourself. You are a wonderful person just as you are right now, so if you put on a few pounds, so be it - it is only temporary.
The benefits of quitting smoking will affect your life as well as those who love you in more ways than you can imagine. You can quit smoking without gaining a lot of weight. Don't let the fear of weight gain keep you chained to an addiction that will kill you, given the chance. For more help QUIT SMOKING NOW
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