Stop Smoking - Positive Useful Tips

Saturday, April 26, 2008

1. Built up a strong belief in you blended with stronger will power to quit smoking. Consider giving up smoking as one of the very difficult things you have done in your life. It’s all up to you.
2. Develop your plan and take a decision right away for doing things accordingly.
3. Make short note why you want to stop smoking live longer far better, for your family, some money, smell better to find a mate easily etc. you know very well what is bad about smoking and what you will achieve when you stop smoking. Put the same on a paper and read it daily once.
4. Seek an all out stop smoking support from your family and friends for your decision to stop smoking. Tell them in the very near future you may become irritable, even irrational as a cause of quitting smoking habit.
5. Get on with a set date to stop smoking and also decide on what day you intend to say a final good-bye to cigarette. You may hold a small ceremony when you smoke your last cigarette. It’s up to your liking.
6. Speak to your doctor about quitting. A wholehearted support from a physician would work out as proven way to better off your shames to quit.
7. An exercise program on daily basis is going to help you relive of stress, and recover from years of damage from cigarettes, may be you can start walking ones or twice per day. You may also consider about some rigorous activities 3 to 4 times per week. Consult your physician prior to begin any exercise program. (Stop Smoking Exercises)
8. Practice some deep breathing every day 3 to 5 minutes breath in through the nose slowly hold breath for a few seconds, exhale slowly through your mouth.
9. Begin to imagine your way as a non-smoker. Close your eyes imagine yourself turning down offers of cigarettes, offered by someone, throwing all of your packs of cigarette away, winning a gold medal for doing so. A powerful imagination really works.
10. Cut back on cigarettes keep it with a gradual speed. This situation would call for a clear cut plan as to ‘how many cigarettes ‘ you will smoke everyday reducing the number following each day; you buy only one pack at a time, changing brands means you don’t enjoy smoking as much pall on cigarettes to someone else when feel like to smoke you have to ask for each time.

1. Mostly smokers feel if to give up smoking take firm decision once for all, just to stop smoking suddenly, no point trying to go slow and steady. You are the best judge quitting cold turkey or by gradual quitting.
2. Make a genuine attempt to find out another smoker who is also trying to stop smoking help each other disusing some positive thought just because quitting becomes different.
3. You have ‘clean sheet’ now after quitting smoking your area non smoker. You can now think of celebrating the milestone of your journey step by step. After a period of two weeks see a movie, visit a funny restaurant a month after. Covering a time span of three months move out for you after six months. A year after have a party for yourself, invite your family friends to your birthday party, celebrate your new beginning of life.
4. To drink lot of water. Drinking of more would help flushing out nicotine and chemical out of your body.
5. Avoid triggers, learn to plan alternative means and way to deal with the trigger like you feel smoking when in stress, in the end of a meal, arrival at the work, entering a bar etc.

Need Help? Try These Quit Smoking Tips

Saturday, April 19, 2008

According to the American Society of Addiction Medicine (ASAM), more people than those who quit heroin combined than those that quit smoking. Megastar Ozzy Osbourne, who has been addicted to just about every drug in the world, stated once that of all his addictions, smoking was the most difficult to quit. Nicotine is an incredibly difficult drug to stop using, and ASAM cites it as having a very high relapse rate. Does this mean that you shouldn’t even try to stop smoking? Absolutely not! Many people have successfully stopped smoking and have never relapsed. With knowledge, willpower, and some good quit smoking tips, you can soon call yourself an ex-smoker.

Because of nicotine’s intense level of addiction, it’s hard to “go it alone.” See your physician for medical help to stop smoking. By reading and trying quit smoking tips, your chances for success will be very good. You won’t know if any quit smoking tips work unless you try them. The road will seem endless until you start walking.

Quit Smoking Tips That Work

First, change your routine. Smokers generally have a subconscious routine that is built around smoking. For example, when you drive to work and smoke two cigarettes on the way, take another route to work. If you enjoy an after dinner smoke, try getting up from the table immediately and wash the dishes. These quit smoking tips are a form of behavior modification. Smoking was a learned behavior for you; what is learned can be un-learned and replaced by other behavior.

Second, if you have a “slip” and smoke, don’t believe that you just can’t do it. An important quit smoking tip is to let yourself be less than perfect. All is not lost. It’s not important how many times you fall down; what is important is how many times you get up. Keep getting up, no matter what.

Third, smoking is linked to times of stress and anger. An import quit smoking tip is to take a stress or anger management class. You can find mental health centers that excel in these classes at little or no cost. Learning how to cope with stress and anger without smoking is an essential skill.

Finally, if you like to smoke at social occasions, an excellent quit smoking tip is to explain to your friends that you no longer smoke, and ask them not to offer you cigarettes no matter how much you tell them about why you need to smoke right now. Your real friends will stay true to your request for help.

For more quit smoking tips, there are many on-line sources of help. Yes, you can stop!

Why You Stay Fat

Sunday, April 13, 2008

By Kimberly Flynn

“People often fall into the trap of hitting the treadmill for 30 minutes every time they work out,” says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, Calif. “It works at first, but then your body starts to adjust to the routine, and you burn fewer calories.” To keep seeing results, change one workout factor like intensity or duration every trip to the gym, then completely switch your activity every three to four weeks.

If you can watch TV during your workout, you’re not working hard enough. Instead of relaxing while you run, try interval training. After a five- to six-minute warm-up on a cardio machine, work as hard as you can for one minute, then reduce the intensity for two minutes. Alternate back and forth for five rounds, making sure to increase the number of intervals you do each workout.

When your arms take your body weight off your legs, you burn fewer calories. “If you have to hold on or lean, go slower,” says Cosgrove. (Supporting yourself without assistance gives you a better core workout as well.)

Setting the treadmill on an incline increases the activity of your glutes and hamstrings so you make them even stronger and burn more calories. Depending on your fitness level, set the incline at between 6% and 10%.

You don’t need to sip sports drinks all afternoon, then eat an energy bar at the gym, and then follow that up with a post-workout shake. Instead, limit yourself to about 300 calories—the same number you burn in an average 30-minute workout. Any more and you’re not going to get thinner.

Originally published on February 1, 2008

Best and Worst Fast-Food Breakfasts

Wednesday, April 9, 2008

Eating on the run? Here's how to choose healthier breakfast foods.
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

Market figures show that more and more people are buying breakfast from fast-food chains and places like Starbucks. It makes sense; after all, many people are already at one of those places buying coffee. Others just don't think they have enough time in the morning to get a bite at home, so they grab it on the go. But are any of these early morning offerings even remotely healthy?
In Search of a Better Breakfast

Finding a healthier fast-food breakfast means looking for items with some fiber and protein (which makes them more satisfying), but not too much saturated fat or total fat. Fiber is important for baked offerings, too -- even when these items are relatively low in fat, they can be high in sugar and white flour.

A look at the nutrition information some popular fast-food chains provide on their web sites shows that few of their breakfast items fit the bill. Some offer one or two items that are reasonably low in fat and saturated fat and contain some protein, but they're usually lacking in fiber. Others have not even one main-dish breakfast item that's low enough in fat and saturated fat to be considered healthy.

At Carl's Jr., for example, there was only one main-dish item with less than 20 grams of fat per serving (the French Toast Dips, with 18 grams of fat). It has some protein, 9 grams, but is lacking in the fiber department (1 gram). However, that's far better than the worst choice on their breakfast menu: the Carl’s Jr. Loaded Breakfast Burrito, with 820 calories and 51 grams of fat.
Best and Worst Fast Food Breakfasts

No matter which fast food chain you visit, high fat and high-calorie breakfast choices abound. But there are some better choices out there. Here are some of the best and worst-case scenarios at several major chains:

McDonald's BEST Breakfast Choices:

* Egg McMuffin: 300 calories, 12 grams fat, 5 grams saturated fat, 260 mg cholesterol, 820 mg sodium, 2 g fiber.
* Hotcakes (without syrup and margarine): 350 calories, 9 grams fat, 2 grams saturated fat, 20 mg cholesterol, 590 mg sodium, 3 g fiber.

McDonald's WORST Choices:

* Deluxe Breakfast with regular size biscuit, without syrup & margarine: 1070 calories, 55 grams fat, 18 g saturated fat, 575 milligrams cholesterol, 2090 mg sodium, 6 g fiber.
* Deluxe Breakfast with large size biscuit, without syrup & margarine: 1140 calories, 59 g fat, 20 g saturated fat, 575 mg cholesterol, 2250 mg sodium, 7 g fiber.
* Big Breakfast (large size biscuit): 790 calories, 51 g fat, 18 g saturated fat, 555 mg cholesterol, 1,660 mg sodium, 4 g fiber.

Burger King's BEST Breakfast Choices:

* Ham Omelet Sandwich: 290 calories, 13 g fat 4.5 g saturated fat, 85 mg cholesterol, 870 mg sodium, 1 g fiber.
* French Toast Sticks, 3 piece: 240 calories, 13 g fat, 2.5 g saturated fat, 4 g protein, 0 mg cholesterol, 260 mg sodium, 1 g fiber.

Burger King's WORST Choices:

* Double Croissan’Wich with sausage, egg, & cheese: 680 calories, 51 grams of fat, 18 grams of saturated fat, and 220 mg cholesterol, 1,590 mg sodium.
* Enormous Omelet Sandwich: 730 calories, 45 grams of fat, 16 grams of saturated fat, and 330 milligrams of cholesterol, 1,940 mg sodium.

Jack in the Box BEST Breakfast Choices:

* Breakfast Jack: 290 calories, 12 g fat, 4.5 g saturated fat, 220 mg cholesterol, 760 mg sodium, 1 g fiber.
* Bacon Breakfast Jack: 300 calories, 14 g fat, 5 g saturated fat, 215 mg cholesterol, 730 mg sodium, 1 g fiber.

Jack in the Box WORST Choices:

* Extreme Sausage Sandwich: 670 calories, 48 g of fat, 17 g saturated fat, 290 mg cholesterol, 1,300 mg sodium, 2 g fiber.
* Sausage, Egg & Cheese Biscuit: 740 calories, 55 g fat, 17 g saturated fat, 280 mg cholesterol, 1,430 mg sodium, 2 g fiber.
* Sirloin Steak & Egg Burrito with Fire Roasted Tomato Salsa: 790 calories, 48 g fat, 15 g saturated fat, 450 mg cholesterol, 1,440 mg sodium, 6 g fiber.

Carl's Jr. BEST Breakfast Choices:

* French Toast Dips (5 pieces, no syrup): 430 calories, 18 g fat, 2.5 g saturated fat, 0 mg cholesterol, 530 mg sodium, 1 g fiber.

Carl's Jr. WORST Choices:

* Loaded Breakfast Burrito: 820 calories, 51 g fat, 16 g saturated fat, 595 mg cholesterol, 1,530 mg sodium, 2 g fiber.
* Breakfast Burger: 830 calories, 47 g fat, 15 g saturated fat, 275 mg cholesterol, 1,580 mg sodium, 3 g fiber.

Dunkin’ Donuts BEST Breakfast Choices:

* Blueberry Bagel: 330 calories, 2.5 g fat, .5 g saturated fat, 10 g protein, 0 mg cholesterol, 600 mg sodium, 2 g fiber.
* Wheat Bagel:, 330 calories, 4 g fat, 1 g saturated fat, 12 g protein, 0 mg cholesterol, 610 mg sodium, 4 g fiber.
* Reduced Fat Blueberry Muffin: 400 calories, 5 g fat, 2 g saturated fat, 8 g protein, 60 mg cholesterol, 490 mg sodium, 3 g fiber.
* Honey Bran Raisin Muffin: 480 calories, 15 g fat, 2.5 g saturated fat, 8 g protein, 60 mg cholesterol, 480 mg sodium, 5 g fiber.

Dunkin’ Donuts WORST Choices

* Triple Chocolate Muffin: 660 calories, 33 g fat, 7 g saturated fat, 10 mg cholesterol, 460 mg sodium, 4 g fiber.
* Peanut Butter Cup Cookie: 590 calories, 29 g fat, 13 g saturated fat, 50 mg cholesterol, 530 mg sodium, 3 g fiber.

Subway BEST Breakfast Choices:

* Cheese Breakfast Sandwich on 6” bread: 410 calories, 18g fat, 8 g saturated fat, 190 mg cholesterol, 1,010 mg sodium, 5 g fiber.

Subway WORST Choices:

* Chipotle Steak & Cheese Breakfast Sandwich on 6” bread: 600 calories, 32 g fat, 11 g saturated fat, 220 mg cholesterol, 1,470 mg sodium, 6 g fiber.

Eating on the run? Here's how to choose healthier breakfast foods.
A Starbucks on Every Corner

And what about the Starbucks Coffee cafes you'll find on nearly every corner in cities across America?

The specific items that are available vary by region, as many Starbucks markets buy fresh bakery products from local suppliers. But -- at least in the California area -- there are a number of nutritionally reasonable offerings among the lineup of muffins, scones, loaf cakes, coffee cakes, croissants, and bagels. The trick is finding lower-fat items that also boast some fiber, so look for foods made with whole grains when available.

"We provide options to all our customers," explains Alan Hilowitz, a spokesman for Starbucks. "We have indulgent items, and each Starbucks also carries some healthier items."

Here are some of the healthier items you might find at your local Starbucks (keeping in mind that bakery items vary regionally):

* Low Fat Bran Muffins: 360 calories, 4.5 g fat, 0 g saturated fat, 40 g cholesterol, 290 mg sodium, 7 g fiber
* Reduced Fat Cranberry Apple Muffin: 310 calories, 9 g fat, 1 g saturated fat, 60 mg cholesterol, 460 mg sodium, 5 g fiber.
* Low-Fat Oat Fruit Scone: 310 calories, 2.5 g fat, 1 g saturated fat, 9 g protein, 30 mg cholesterol, 280 mg sodium, 3 g fiber
* Spinach Roasted Tomato, Feta & Egg Wrap: 240 calories, 10g fat, 3.5 g saturated fat, 140 mg cholesterol, 730 mg sodium, 7 g fiber.
* Reduced Fat Blueberry Coffee Cake: 320 calories, 6 g fat, 4.5 g saturated fat, 4 g protein, 10 mg cholesterol, 390 mg sodium, 1 g fiber.
* Reduced-Fat Cherry Lemon Coffee Cake with Oatmeal-Pecan Streusel: 370 calories, 9 g fat, 2.5 g saturated fat, 7 g protein, 50 mg cholesterol, 540 mg sodium, 3 g fiber.
* Reduced Fat Cinnamon Swirl Coffee Cake: 290 calories, 4 g fat, 3 g saturated fat, 4 g protein, <5 mg cholesterol, 330 mg sodium, <1 g fiber.

Is Skipping Breakfast Better?

Is it better to skip breakfast or grab a bite at a fast food restaurant? If fast food is your only option, go ahead and go for some of the healthier choices on the menu. It’s definitely better to eat breakfast than to go without.

Results from a recent University of Minnesota study that noted breakfast habits and weight changes in 2,200 teens over a 5-year period, indicated that regular breakfast eaters tended to have the lowest body mass indexes (BMIs). As the frequency of breakfast skipping went up, so did the body mass indexes of these teens.
The Bottom Line

The truth is that fast food is here, and it isn't going away. An analysis of the Continuing Survey of Food Intake by Individuals by researchers from the Pennington Biomedical Research Center found that 37% of the adults and 42% of the children surveyed reported eating fast food at least once over two survey days.

Should fast food take all the blame for our obesity crisis? No. Should we all try to make healthier choices when we find ourselves in a fast food restaurant? Absolutely, experts say.

"Fast food likely contributes to over consumption, and a sedentary lifestyle reduces energy expenditure," notes University of Minnesota nutrition researcher David Jacobs Jr. Yet, he notes, the causes of the obesity epidemic are many, and our susceptibility to weight gain varies from person to person.

The bottom line: When you find yourself at a fast-food or quick-serve chain before 11 a.m., choose a better breakfast option, keep your portions reasonable, and keep (or start!) exercising.

Watch Your Sleep, Watch Your Weight

Wednesday, April 2, 2008

Can Too Much or Too Little Sleep Lead to Unhealthy Weight Gain?
By Kelley Colihan

April 1, 2008 -- Ah, sweet sleep. We seem to get too little. Now researchers are finding that too much or too little sleep could lead to unhealthy weight gain.

Researchers at Laval University in Quebec looked at 276 people for six years who were part of a larger Canadian study.
Sleep duration was determined from a questionnaire and the participants were classified into three groups: short sleepers slept five to six hours a night, the average got seven to eight hours, and the long sleepers put in nine to 10 hours of sleep every night.

Some of the findings:

* Over six years, short sleepers were 35% more likely to gain 11 pounds than average-duration sleepers.
* Over the same time period, long sleepers were 25% more likely to gain 11 pounds than average-duration sleepers.
* Short sleepers gained 58% more around their waists and 124% more body fat than the average sleeper.

Sleep Sweet Spot?

Researchers also think there might be an "optimal sleeping time" to stay healthy.

The American Academy of Sleep Medicine recommends that adults sleep between seven and eight hours a night.

Study researcher Jean-Philippe Chaput of Laval University says in a news release the findings provide "evidence that both short and long sleeping times predict an increased risk of future body weight and fat gain in adults."

Chaput adds that "these results emphasize the need to add sleep duration to the list of environmental factors that are prevalent in our society that contribute to weight gain and obesity."
A Nation Deprived?

Study authors say people in the United States are losing sleep, with Americans sleeping one and a half to two hours less a night than we did 40 years ago.

Previous studies have shown similar findings linking a lack of sleep to creeping obesity. Researchers say this new study adds to a growing body of evidence showing a sleep connection to weight gain involving fluctuating hormone levels.

According to the American Academy of Sleep Medicine, nearly a third of adults say they sleep less than six hours a night.
Dreams of Good Sleep

Here are some tips for getting good sleep from the American Academy of Sleep Medicine:

* Follow a consistent bedtime routine.
* Establish a relaxing setting at bedtime.
* Get a full night's sleep every night.
* Avoid caffeine or any other stimulants before bedtime.
* Be worry-free at bedtime.
* Don't go to bed hungry, or too full.
* Avoid rigorous exercise within six hours of your bedtime.
* Make your bedroom quiet, dark, and a little cool.
* Get up at the same time every morning.

The study is published in the April 1 issue of the journal Sleep.
View Article Sources Sources


Chaput, J-P. Sleep, April 1, 2008; vol 31: pp 517-523.

News release, American Academy of Sleep Medicine.
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