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Most of us remember taking the first few puffs of a cigarette. The cigarettes were foul smelling, made us cough, and we really had to work hard to take a puff without feeling sick, coughing or getting dizzy.
So why did we work so hard to acquire a taste for cigarettes that offered very little, if any, benefit and had a ton of awful side effects?
If you still smoke today, try this:
1. Take 10 puffs of a cigarette in a row. Be aware of the taste of the smoke, the nausea, or any other symptoms you may have.
2. Ask yourself what is so great about bad-tasting, cancerous cigarettes that make you risk your health and spend so much money?
Being conscious about smoking can go a long way to helping you cut down / quit.
Best of luck!
Tuesday, September 1, 2009
Sunday, August 23, 2009
FACTS About Quitting Smoking & Weight Loss
Do not pay much attention to those who claim that quitting smoking makes people gain weight. This comment was started by nicotine companies who wanted to scare people into thinking it is better to keep smoking than get fat.
The truth is, once you have quit smoking for a few weeks, your body sends more oxygen to your muscles, and you also have more energy from quitting smoking. As a result, increased energy helps non-smokers get motivated to work out, and the workouts are much more effective as the additional oxygen to the muscles help build more muscle, which helps burn fat.
The irony is, contrary to popular belief, smoking actually makes you fat!
The toxic chemicals in the cigarettes not only destroy your health, it also causes excess belly fat and raises your blood sugar levels because they stimulate the natural stress response in your body. The belly fat that smoking causes is known as smoker's belly.
According to a study of 21,000 women and men, smokers have more belly fat. What's more is that belly fat is more closely associated with more adverse effects(diabetes, heart disease, etc.) than fat elsewhere in the body.
Researchers examined the association between smoking and body fat distribution. After adjusting for several factors that could affect fat distribution, they found that individuals who never smoked had the smallest waist-hip ratio; current smokers had the largest.
Among current and former smokers, waist-hip ratio increased as the number of cigarettes they smoked increased, suggesting that smoking not only leads to increased belly fat but also to a reduction in lean muscle mass.
The truth is, once you have quit smoking for a few weeks, your body sends more oxygen to your muscles, and you also have more energy from quitting smoking. As a result, increased energy helps non-smokers get motivated to work out, and the workouts are much more effective as the additional oxygen to the muscles help build more muscle, which helps burn fat.
The irony is, contrary to popular belief, smoking actually makes you fat!
The toxic chemicals in the cigarettes not only destroy your health, it also causes excess belly fat and raises your blood sugar levels because they stimulate the natural stress response in your body. The belly fat that smoking causes is known as smoker's belly.
According to a study of 21,000 women and men, smokers have more belly fat. What's more is that belly fat is more closely associated with more adverse effects(diabetes, heart disease, etc.) than fat elsewhere in the body.
Researchers examined the association between smoking and body fat distribution. After adjusting for several factors that could affect fat distribution, they found that individuals who never smoked had the smallest waist-hip ratio; current smokers had the largest.
Among current and former smokers, waist-hip ratio increased as the number of cigarettes they smoked increased, suggesting that smoking not only leads to increased belly fat but also to a reduction in lean muscle mass.
TIPS: Quit Smoking Cold Turkey or Gradually?
You can quit smoking one of two ways:
1. the “cold turkey” approach is used when you quit smoking entirely and do not take another puff anymore. This method seems to work best for those who have minimal nicotine addiction.
2. gradual withdrawal is the second method, and works best with people who are more addicted and the reduce the number of cigarettes they smoke over time until they reach 0 cigarettes.
Most people choose the second approach, especially when they have smoked for many years> Other who choose this approach typically consume more than a pack a day, and their nicotine addiction is too strong to attempt the abrupt cold turkey method.
The method of gradual withdrawal is best suited to people who do not want to abruptly change their smoking habits. They like the idea that they can continue smoking while changing their habits at the same time. The real trick here is to very slowly and gradually cut down the number of cigarettes every day. A smoker who is used to smoking 20+ cigarettes per day can cut back to 19 cigarette the first day, 18 cigarettes a few days later and so on. The smoker will become a non-smoker in about five months, and without any of the unpleasant symptoms of cravings, as the body has had time to adjust in the reduction of cigarettes.
Another option is cutting back the amount of consumed cigarettes at a higher rate, say by reducing the amount of cigarettes by two per week if the smoker can tolerate it, but be aware that a faster rate of reduction can trigger full-blown withdrawal symptoms since the body won’t have enough time to adjust to the reduction of nicotine.
Most smoking people believe that the gradual withdrawal method is a very efficient and a much more comfortable approach to quitting smoking. The key to success is not to reduce the amount of daily smoked cigarettes too abruptly, but to drag the process out for several months so that quitting smoking will come naturally and symptom-free.
On the other hand, some smokers are able to quit "cold turkey" and simply choose a day to smoke their last cigarette and never to smoke again. Smokers usually choose a day in advance and mark it on the calendar, while other smokers decide to quit on the spur of the moment. When the decision to quit smoking comes suddenly, the most important thing to do is throw out that last pack of cigarettes.
Quitting cold turkey can be challenging for people who have been smoking for a long period of time. Some symptoms associated with quitting smoking cold turkey include irritability, difficulty sleeping, headaches, tiredness. It should be noted that these symptoms do not last long and by drinking more water (aim to consume about 2.5 liters of water per day) to help flush out the toxins from nicotine, symptoms tend to go away faster than those who do not drink enough water. For those who do not like the taste of water, try drinking herbal tea instead or add a few lemon slices to the water.
The important thing to remember is that the symptoms of nicotine withdrawal decrease over time. If you can make it through the first 3 days of quitting smoking, it becomes easier to avoid smoking again as it takes just 3 days for nicotine to leave the body and the body begins it healing process.
1. the “cold turkey” approach is used when you quit smoking entirely and do not take another puff anymore. This method seems to work best for those who have minimal nicotine addiction.
2. gradual withdrawal is the second method, and works best with people who are more addicted and the reduce the number of cigarettes they smoke over time until they reach 0 cigarettes.
Most people choose the second approach, especially when they have smoked for many years> Other who choose this approach typically consume more than a pack a day, and their nicotine addiction is too strong to attempt the abrupt cold turkey method.
The method of gradual withdrawal is best suited to people who do not want to abruptly change their smoking habits. They like the idea that they can continue smoking while changing their habits at the same time. The real trick here is to very slowly and gradually cut down the number of cigarettes every day. A smoker who is used to smoking 20+ cigarettes per day can cut back to 19 cigarette the first day, 18 cigarettes a few days later and so on. The smoker will become a non-smoker in about five months, and without any of the unpleasant symptoms of cravings, as the body has had time to adjust in the reduction of cigarettes.
Another option is cutting back the amount of consumed cigarettes at a higher rate, say by reducing the amount of cigarettes by two per week if the smoker can tolerate it, but be aware that a faster rate of reduction can trigger full-blown withdrawal symptoms since the body won’t have enough time to adjust to the reduction of nicotine.
Most smoking people believe that the gradual withdrawal method is a very efficient and a much more comfortable approach to quitting smoking. The key to success is not to reduce the amount of daily smoked cigarettes too abruptly, but to drag the process out for several months so that quitting smoking will come naturally and symptom-free.
On the other hand, some smokers are able to quit "cold turkey" and simply choose a day to smoke their last cigarette and never to smoke again. Smokers usually choose a day in advance and mark it on the calendar, while other smokers decide to quit on the spur of the moment. When the decision to quit smoking comes suddenly, the most important thing to do is throw out that last pack of cigarettes.
Quitting cold turkey can be challenging for people who have been smoking for a long period of time. Some symptoms associated with quitting smoking cold turkey include irritability, difficulty sleeping, headaches, tiredness. It should be noted that these symptoms do not last long and by drinking more water (aim to consume about 2.5 liters of water per day) to help flush out the toxins from nicotine, symptoms tend to go away faster than those who do not drink enough water. For those who do not like the taste of water, try drinking herbal tea instead or add a few lemon slices to the water.
The important thing to remember is that the symptoms of nicotine withdrawal decrease over time. If you can make it through the first 3 days of quitting smoking, it becomes easier to avoid smoking again as it takes just 3 days for nicotine to leave the body and the body begins it healing process.
Tuesday, April 21, 2009
Bananas Are Cool & Help With Smoking
Bananas Are Cool
Check out this article received from a friend.
A professor at CCNY for a physiological psych class told his class about bananas. He said the expression 'going bananas' is from the effects of bananas on the brain. Read on:
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as
a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD):Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that
well-known phrase so that we say, 'A banana a day keeps the doctor away!'
Want a quick shine on your shoes?? Take the INSIDE of the banana skin, and rub directly on the
shoe....polish with a dry cloth. Amazing fruit !!!
Check out this article received from a friend.
A professor at CCNY for a physiological psych class told his class about bananas. He said the expression 'going bananas' is from the effects of bananas on the brain. Read on:
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as
a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD):Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that
well-known phrase so that we say, 'A banana a day keeps the doctor away!'
Want a quick shine on your shoes?? Take the INSIDE of the banana skin, and rub directly on the
shoe....polish with a dry cloth. Amazing fruit !!!
Wednesday, April 15, 2009
Some Unusual Quit Tips...Interesting
The first 72 hours of quitting smoking are most important.
Law of Addiction - Giving drugs to an addict causes addiction to return. This means that just one puff of nicotine can bring back your addiction
Set Rewards - Set goals for yourself and reward yourself often. In quitting, I set goals for each week, then each month and so on. I made a point to plan my rewards ahead of time, and spent lots of time researching and window shopping. It changed my focus and I quickly forgot about quitting.
Mood Swings - Chemical dependency from cigarettes is very intense and ongoing. It changes almost every area of your life and thinking. Understand that there is a feeling of emotional loss when quitting smoking. It helps to try not to think about loosing a habit, but instead, gaining health and well-being.
Eat Often- Smoking allowed you to skip meals without swings in blood sugar levels. Eating regular, healthy snacks will keep your blood sugar stabilized. Also, drink plenty of fruit juices - Orange or Cranberry juice work well. It will help to deal with the first 3 days needed to flush the nicotine from your body and stabilize blood sugar levels.
Keep Busy - Reading a book, texting friends, surfing the net or playing a video game can help keep your mind and your hands busy and your mind distracted and reduce cravings.
Drink Tons of Water - Another good way to quickly get the nicotine out of your system is to drink lots of water. This will also help take care of the hand-to-mouth habit you developed while smoking.
Breathe Deep - As with hypnosis or meditation, deep breathing helps clear your mind and create a sense of relaxation. The more relaxed you are, the futher away you will be from your smoking "triggers".
The Smoking Dream - You may have a number of smoking dreams when you first quit smoking. I personally see this as a dream of wishful thinking, and a way to get you through the next phase of quitting smoking.
Slip-ups -If you had a ciagarette during the time in which you quit smoking, don't be too hard on yourself. See it as a slip-up and not a sign that you have picked the habit back up again. The downside to a slip-up is that you have to start over a bit to get back to where you were before you smoked. Which leads me to my next point...
Quitting takes practice!!
Good luck to you all, and keep in touch.
Sunday, April 12, 2009
Quit Tip - just one more day!!!
In quitting smoking, do you feel as though you are giving up some great thing that you can never go back to? The good news is, you do not have to tell yourself that you must to quit forever.
If you just tell yourself "I won't smoke today", it should feel less overwhelming. Also, as time goes on, you will have fewer cravings. Maybe starting out, you tell yourself every day that you can wait one more day, but as time goes on, you can tell yourself you can wait another week/month/year.... The reason this works is because, when you tell yourself that you are only putting smoking off for a while, you mind believes you and that panic of never smoking again lessens or disappears.
It was a challenge for me to quit smoking, but it was so worth it.
Best of luck in becoming a non-smoker.
If you just tell yourself "I won't smoke today", it should feel less overwhelming. Also, as time goes on, you will have fewer cravings. Maybe starting out, you tell yourself every day that you can wait one more day, but as time goes on, you can tell yourself you can wait another week/month/year.... The reason this works is because, when you tell yourself that you are only putting smoking off for a while, you mind believes you and that panic of never smoking again lessens or disappears.
It was a challenge for me to quit smoking, but it was so worth it.
Best of luck in becoming a non-smoker.
Quit Smoking With Hypnosis CD!!
If you want an great CD that can both
relax you and help you quit smoking
at the same time, you might be interested checking out Gwen Randall-Young:
http://psychologyforliving.blogspot.com/
I have used her CD's in the past for both quitting smoking and weight loss. She also offers CD's on a variety of wellness topics.
I am grateful for coming across her material (books and CD's). Thank you Gwen!
relax you and help you quit smoking
at the same time, you might be interested checking out Gwen Randall-Young:
http://psychologyforliving.blogspot.com/
I have used her CD's in the past for both quitting smoking and weight loss. She also offers CD's on a variety of wellness topics.
I am grateful for coming across her material (books and CD's). Thank you Gwen!
Welcome ! ! !
I have had success in quitting smoking and would like to share my stories, hints and tips. Whether you, a friend or family member is trying to quit, I wish you all the success and strength!!
If you are interested, you can follow my blog by clicking on the Follow link on the top right hand side of this page. I will post regularly.
I also look forward to your comments and feedback.
Lots of love!!
EasyWay to Quit Smoking
I have read Allen Carr's book called Allen Carr's EasyWay to quit smoking, and it is a reality check for all of you who have quit smoking or are thinking about quitting.
Did I mention the book is currently cheaper than a pack of cigarettes? In Canada at least.
The Easy Way to Stop Smoking - A Book by Allen Carr
His approach:
- You can smoke while reading his book!!! How cool is that?
- Stop treating the cigarette like you are giving up something great.
- Treat the so-called craving like a little monster that will go away within a few mintues
- do not even have JUST ONE , because we all know that ONE MORE cigarette leads to another, then another and so the cycle goes.
Anyway, it is totally worth a read.
I look forward to any comments you may have regarding your success and struggles with quitting smoking.
Much love and lots of luck in your attempt to quit!!
Scrotum Smokers
I hate to say it, but when you have been smoking for a while your face resembles that of a scrotum.
I know, appeal to my vanity and I will quit smoking, right? lol
Anyway, something to think about.
Take care.
xoxo
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