Monday, May 24, 2010
Friday, May 7, 2010
Better You Tip: Diet & Withdrawal
Better You: Withdrawal Diet
Play Video
Don’t let weight gain scare you away from quitting smoking. It’s time for a rejuvenating diet plan.
More Better You: Quit Smoking Videos
Summary for HealthiNation’s Quit Day Tip
Hosted by Dr. Preeti Parikh
Enough of the “someday”: It’s time for you to set a quit day.
Pick a day that won’t be followed by stressful events—like the holidays, they can be a spoiler. When you decide on the right day, proudly announce it to friends and family—they’ll encourage you to stick with your goal. For expert support, check out smokefree.gov/expert.html to have resources ready.
If you’re going cold turkey, throw out all cigarettes and ashtrays in the house, and practice saying: “No thanks, I don’t smoke.”
Plan a full schedule on that first day—not so packed that you’ll need a smoke break! Just busy enough to reign your thoughts back in when you first start thinking about that cigarette. And don’t involve common smoking triggers like coffee or alcohol in those plans.
Now that you have a game plan, get extra motivation by watching Quit Smoking Timeline to see how your body will heal itself more each day.
Author: Ms. Courtney Kline
Host Reviewer: Dr. Preeti Parikh
Last Review Date: November 4, 2009
Reviewed by: Dr. Holly Atkinson
Source:
1. Benjamin A. Toll, Ph.D.,1* Nicole A. Katulak, B.S.,2 Pamela Williams-Piehota, Ph.D.,2 and Stephanie O’Malley, Ph.D.1 “Validation of a Scale for the Assessment of Food Cravings among Smokers.” Appetite. 2008 January; 50(1): 25–32.
---------------
Summary for HealthiNation’s Withdrawal and Diet Tip
Hosted by Dr. Holly Atkinson
If you’re going to be a quitter, then you need to live like a quitter, and that means getting started on a healthy diet that will help your body recover from the effects of smoking.
Diet doesn’t mean cutting out foods –in fact, limiting your food intake while trying to quit may increase your cigarette cravings.
Instead, develop a nourishing plan that will help you get through those first rough months. Snacks are your friend—carry light snacks like pretzels, nuts, and fruits with you everywhere to keep your hands and mouth busy.
Incorporate filling grains like whole-wheat pasta into your larger meals; fried and fatty foods will only add to the sluggishness you may be feeling. And when you do need some pep, say no to crave-triggering caffeine in soda and coffee and opt for juice, tea, or water instead.
Author: Ms. Courtney Kline
Host Reviewer: Dr. Holly Atkinson
Last Review Date: November 4, 2009
Reviewed by: Dr. Preeti Parikh
Sources:
1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed March 3, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp.)
2. Benjamin A. Toll, Ph.D.,1* Nicole A. Katulak, B.S.,2 Pamela Williams-Piehota, Ph.D.,2 and Stephanie O’Malley, Ph.D.1 “Validation of a Scale for the Assessment of Food Cravings among Smokers.” Appetite. 2008 January; 50(1): 25–32.
---------------
Summary for HealthiNation’s Stress and Withdrawal Tip
Hosted by Dr. Holly Atkinson
Now that you’re a quitter, you can throw out lighting up as an option for dealing with stress. Know that mood swings, anxiety, and irritability are all normal during nicotine withdrawal. So now is the time to explore news ways of dealing with these feelings.
Take a moment to sit and write down the reasons you’re quitting as a reminder of why this period will be worth it in the end.
When anxiety rises, try calming your nerves by taking a long, deep breath – hold it for a moment and remind yourself how clean the air in your lungs is.
Staying active can be as simple as keeping busy with your favorite hobby or taking a walk – being physically active boosts your mood by releasing good chemicals like endorphins in your brain.. Experiment with yoga or meditation to see if they help keep you centered.
Find what gives you the strength for the challenge. There’s no greater reward for enduring withdrawal than a longer, healthier life.
Author: Ms. Courtney Kline
Host Reviewer: Dr. Holly Atkinson
Last Review Date: November 4, 2009
Reviewed by: Dr. Preeti Parikh
Source:
1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed March 3, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp.)
HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.
Better You: Withdrawal Diet
Play Video
Don’t let weight gain scare you away from quitting smoking. It’s time for a rejuvenating diet plan.
More Better You: Quit Smoking Videos
Summary for HealthiNation’s Quit Day Tip
Hosted by Dr. Preeti Parikh
Enough of the “someday”: It’s time for you to set a quit day.
Pick a day that won’t be followed by stressful events—like the holidays, they can be a spoiler. When you decide on the right day, proudly announce it to friends and family—they’ll encourage you to stick with your goal. For expert support, check out smokefree.gov/expert.html to have resources ready.
If you’re going cold turkey, throw out all cigarettes and ashtrays in the house, and practice saying: “No thanks, I don’t smoke.”
Plan a full schedule on that first day—not so packed that you’ll need a smoke break! Just busy enough to reign your thoughts back in when you first start thinking about that cigarette. And don’t involve common smoking triggers like coffee or alcohol in those plans.
Now that you have a game plan, get extra motivation by watching Quit Smoking Timeline to see how your body will heal itself more each day.
Author: Ms. Courtney Kline
Host Reviewer: Dr. Preeti Parikh
Last Review Date: November 4, 2009
Reviewed by: Dr. Holly Atkinson
Source:
1. Benjamin A. Toll, Ph.D.,1* Nicole A. Katulak, B.S.,2 Pamela Williams-Piehota, Ph.D.,2 and Stephanie O’Malley, Ph.D.1 “Validation of a Scale for the Assessment of Food Cravings among Smokers.” Appetite. 2008 January; 50(1): 25–32.
---------------
Summary for HealthiNation’s Withdrawal and Diet Tip
Hosted by Dr. Holly Atkinson
If you’re going to be a quitter, then you need to live like a quitter, and that means getting started on a healthy diet that will help your body recover from the effects of smoking.
Diet doesn’t mean cutting out foods –in fact, limiting your food intake while trying to quit may increase your cigarette cravings.
Instead, develop a nourishing plan that will help you get through those first rough months. Snacks are your friend—carry light snacks like pretzels, nuts, and fruits with you everywhere to keep your hands and mouth busy.
Incorporate filling grains like whole-wheat pasta into your larger meals; fried and fatty foods will only add to the sluggishness you may be feeling. And when you do need some pep, say no to crave-triggering caffeine in soda and coffee and opt for juice, tea, or water instead.
Author: Ms. Courtney Kline
Host Reviewer: Dr. Holly Atkinson
Last Review Date: November 4, 2009
Reviewed by: Dr. Preeti Parikh
Sources:
1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed March 3, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp.)
2. Benjamin A. Toll, Ph.D.,1* Nicole A. Katulak, B.S.,2 Pamela Williams-Piehota, Ph.D.,2 and Stephanie O’Malley, Ph.D.1 “Validation of a Scale for the Assessment of Food Cravings among Smokers.” Appetite. 2008 January; 50(1): 25–32.
---------------
Summary for HealthiNation’s Stress and Withdrawal Tip
Hosted by Dr. Holly Atkinson
Now that you’re a quitter, you can throw out lighting up as an option for dealing with stress. Know that mood swings, anxiety, and irritability are all normal during nicotine withdrawal. So now is the time to explore news ways of dealing with these feelings.
Take a moment to sit and write down the reasons you’re quitting as a reminder of why this period will be worth it in the end.
When anxiety rises, try calming your nerves by taking a long, deep breath – hold it for a moment and remind yourself how clean the air in your lungs is.
Staying active can be as simple as keeping busy with your favorite hobby or taking a walk – being physically active boosts your mood by releasing good chemicals like endorphins in your brain.. Experiment with yoga or meditation to see if they help keep you centered.
Find what gives you the strength for the challenge. There’s no greater reward for enduring withdrawal than a longer, healthier life.
Author: Ms. Courtney Kline
Host Reviewer: Dr. Holly Atkinson
Last Review Date: November 4, 2009
Reviewed by: Dr. Preeti Parikh
Source:
1. Quitting Smoking- Help for Cravings and Tough Situations. New York, NY.: American Cancer Society, 2009. (Accessed March 3, 2010 at http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp.)
HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.
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