Quit Smoking Support
I hope that you find this newsletter informative with additional quit smoking tips. If there is something you would like to see in future newsletters, please
with your ideas.
In the News
have reaffirmed some important tools for quitting smoking. The new research showing how the brain reacts to nicotine withdrawal confirms the need for
quit smoking products
(with approval from your health care provider). My experience is that people vastly underestimate their physical addiction to cigarettes and either don't use any medication or don't use enough to help them through the withdrawal stage. You want to set yourself up for success, right? Talk with your doctor about the best approved and researched option for you.
is another tool that a recent article supported for quitting smoking (in pregnant women). It showed that the group who added exercise had the same success rates as the group who used nicotine patches while quitting.
Exercise is great for so many reasons beyond just quitting smoking. It can help you maintain your weight, lift your mood, help raise good cholesterol, lower bad cholesterol, decrease your risk cancer and cardiovascular disease (just to name a few). Exercise doesn't require going to a gym - just get moving!
Avoiding Weight Gain Tip
My counseling experience has helped me in realizing trends that seem to trip people up when their trying to lose weight or just eat healthier. In almost every client, I hear them talking about being "good" at the start of the day and then find themselves blowing it the rest of the day. How does this happen?
Usually the client's idea of "good" is either not eating or not eating enough. A 100 calorie yogurt just isn't going to keep you going for long. I don't generally like to talk about calories but, a safe range for breakfast is between 400-600 calories. Of course, this depends on your calorie needs - if you're very active, you'll need more. Try a small bowl of oatmeal with fruit and a cup of juice along with your yogurt (for example).
If you don't eat enough at breakfast and lunch (and skip snacks), you'll just end up over-eating at night. Research proves this too! So, use the evening to think about taking out "extras" and making your portions smaller. Don't leave yourself hungry - just satisfied by the end of the day.