Thursday, February 14, 2008
It's getting much easier. The cravings are not as strong as before. I've also cut down on chomping lollipops, so I should have a few teeth left for my old age! The only cig I really miss is the one after my dinner, so I'm jumping off my chair and doing the wash-up immediately.
I just got bunch of flowers from my BF delivered to work, I was called to the front desk and had to walk back to my office with the flowers. The walk of shame. Oh, the slagging!! Mortified....(but thrilled!!)
Tuesday, February 12, 2008
It's getting easier, it really is.
Yesterday, I honestly didn't miss cigs at all. I suppose it's because I stayed really busy and only sat down to watch tv at 10pm.
Here's to more days like that!
Monday, February 11, 2008
FRI - Went to the cinema with buddies at 9pm. Didn't miss the cigs much.
SAT - Shopped for lots of healthy food. Bought lollipops for the cravings. Ate four....
Went for a walk after dinner in an effort to stay busy. Met buddies on Sat night, drank mineral water and sat on my hands to stop fidgeting.
SUN - Went for a walk before heading to Hic's house for Sunday lunch. Roast beef & all the trimmings. She joined WW after Christmas and has lost a stone, she's a great inspiration but tried to sabotage my WW points allowance with offers of cake and more roast potato, evil woman. She's also off the cigs for past 6 years. If she can do it....
Friday, February 08, 2008
REMEMBER YOUR REASONS FOR QUITTING
* Prolong your life.
* Improve your health. Smoking increases your risk of lung cancer, throat cancer, a lung disease called emphysema, heart disease, high blood pressure, ulcers, gum disease, and other conditions.
* Feel healthier. Smoking can cause coughing, poor athletic ability, and sore throats.
* Look better. Smoking can cause face wrinkles, stained teeth, and dull skin.
* Improve your sense of taste and smell.
* Save money.
TO AVOID SMOKING:
* Find activities to replace smoking. Be ready to do something else when you want to smoke.
* Don't focus on what you are missing. Think about what you are gaining. (See the section below, "WHAT HAPPENS AFTER I QUIT SMOKING?")
* Tell yourself you are a great person for quitting. Remind yourself of this when you want a smoke.
* When you get the urge to smoke, take a deep breath. Hold it for 10 seconds, then release it slowly.
* Keep your hands busy. Doodle, play a sport, knit, or work on a computer.
* Change activities that were connected to smoking. Take a walk or read a book instead of taking a cigarette break.
* Don't carry a lighter, matches, or cigarettes.
* Go to places that don't allow smoking, such as museums and libraries.
* Eat low-calorie, healthful foods when the urge to smoke strikes. Carrot and celery sticks, fresh fruits, and fat-free snacks are good choices.
* Drink a lot of fluids. Cut down on alcohol and caffeine. They can trigger you to smoke. Select water, herbal teas, caffeine-free soft drinks, and juices.
* Exercise. Exercising will help you relax.
HOW TO MANAGE CRAVINGS:
* For the first few days after you quit, spend as much free time as possible in places where smoking is prohibited - libraries, museums, theaters, churches.
* Drink a lot of water and fruit juice.
* Don't drink alcohol, coffee, and other beverages that you associate with smoking.
* Strike up a conversation instead of a match for a cigarette.
* If you miss the feeling of having a cigarette in your hand, play with something else - a pencil, a paperclip, a marble.
* If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks or celery.
* AVOID TEMPTATION by staying away from situations you associate with pleasurable smoking.
* FIND NEW HABITS and create a non-smoking environment around you.
* Keep from picking up the habit again by anticipating future situations/crises that might make you want to smoke again, and remind yourself of your reasons to not give in.
* Take deep rhythmic breaths similar to smoking to relax.
* Remember your goal and the fact that the urge will eventually pass.
* Think positive thoughts and avoid negative ones.
* Brush your teeth.
* Do brief bursts of exercise (isometrics, pushups, deep knee bends, walk up a flight of stairs, or touch your toes).
* Call a supportive friend.
* Eat several small meals. This maintains constant blood sugar levels and helps prevent the urge to smoke. Avoid sugary or spicy foods that trigger a desire for cigarettes.
* Above all, reward yourself. Plan to do something fun for doing your best.
WHEN YOU GET THE "CRAZIES":
* Keep oral substitutes handy: carrots, pickles, apples, celery, raisins, gum.
* Take 10 deep breaths, hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it is a cigarette and put 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," because it will.
WHAT HAPPENS AFTER I QUIT SMOKING?
* After 20 minutes of not smoking: You stop polluting the air; Your blood pressure and pulse decrease; The temperature of your hands and feet increases
* After 8 hours of not smoking: The carbon monoxide level in your blood returns to normal; Oxygen levels in your blood increase
* After 24 hours, most carbon monoxide from smoking is out of your system. Lungs work better and you can do more before running short of breath; Your chance of heart attack decreases
* After two days, senses of taste and smell sharpen. Breath, hair, fingers and teeth are cleaner. Your nerve endings adjust to the absence of nicotine.
* After 72 hours of not smoking: Bronchial tubes relax
* After 2 weeks to 3 months of not smoking: Your circulation improves. Your exercise tolerance improves
* Within a month of quitting, your blood pressure should return to its normal level.
* Within two months, blood flow to hands and feet improves, the toes and fingers stay warm and you will have more energy.
* After about three months, men and women become more fertile. The lungs may have regained the capacity to clean themselves properly.
* After 1-9 months of not smoking: Coughing, sinus congestion, fatigue, and shortness of breath decrease. Cilia in the lungs regrow, increasing the ability of the lungs to handle mucus, clean the lungs, and reduce infection. Your overall energy level increases
* After 1 year of not smoking: Your risk of dying from heart disease decreases to half that of a lifelong smoker's risk
* After 5 years of not smoking: Your risk of dying from lung cancer decreases to half that of a lifelong smoker's risk
* After 10 years of not smoking Your risk of dying from lung cancer drops to almost the same rate as a lifelong NON-smoker. Your risk of other cancers -- of the mouth, larynx, esophagus, bladder, kidney, and pancreas -- decreases
Thursday, February 07, 2008
THE BEST SOURCES OF CALCIUM ARE:-
dairy products - milk, yogurt, cheese
fish - sardines and salmon with bones
veggie foods - tofu
fortified foods - cereals, orange juice, breakfast bars, etc
green vegetables - broccoli, kale, spinach, peas, etc - STEAMED
other veg - acorn squash, turnips
fruit - figs, nuts
beans - lima, kidney and navy beans.
Make sure you get enough vitamin D, which facilitates calcium absorption. A great source is from the sun - get outside for 30 mins, 3 times a week.
Curtail caffeine, alcohol and salt intake; they inhibit calcium absorption.
Women 35 and older need about 1000-1200 mg calcium a day (along with exercise) for good bone health.
How much calcium is in the foods I eat?
1 cup serving of milk 290 mg of calcium
1 small carton of yogurt 350 mg of calcium
1 oz. low fat cheese 200 mg of calcium
1 sardine (with bones) 117 mg of calcium
1 small square of tofu 115 mg of calcium
1 cup lentil beans 230 mg of calcium
1 large stalk broccoli (tops) 200 mg of calcium
To Boost calcium content of your meals and snacks:
Add shredded cheese to English muffin, bagel or toast.
Drink milk at meals instead of soda or other beverages.
Enjoy a glass of chocolate milk or hot chocolate for a snack.
Add spinach or broccoli to salads.
Add dark green lettuce to sandwiches.
Add non-fat dry milk to recipes:
o Muffins, cookies, pancakes and bread mixes (1/4-1/2 cup to dry ingredients)
o Casseroles, cream soups and stews
o Homemade milkshakes
o Canned and dried soup mixes
o Prepared macaroni and cheese mixes
o Peanut butter to make a peanut butter spread
o Meatloaf and mashed potatoes
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