Last week we talked about the many benefits of drinking water. This week, we will look at how certain food choices may help you KTQ by reducing cravings.
Smokers usually smoke the minute they feel anything. That can make it difficult for the newly quit to even know what they are craving! It takes practice to identify thirst, hunger, fatigue or boredom. Chances are a tall, cool glass of water and the right snack can have a quitter feeling back on track in no time. Selecting foods that may help kill craves can also help prevent overeating and weight gain. Eating small amounts throughout the day can manage blood sugar levels, reduce cravings, increase energy, kick up metabolic rate and stabilize moods. Sounds like a good plan, doesn't it? Here are some great food choices:
• Fruit For sugar cravings, reach for fresh fruit. Eating fresh fruit is a good way to increase your fiber and water intake, and to fill up without filling out. Most fruits are alkalizing, which may help reduce nicotine cravings in the beginning of your quit. Blueberries, apples, cherries, watermelon, grapes, plums, and oranges are a few of the many fresh fruit options.
• Vegetables For hand-to-mouth snacking options, try fresh, sliced vegetables. Vegetables are high in vitamins, antioxidants, and fiber, and are low in calories. You can eat enough to get full without affecting your waistline. Most vegetables are alkalizing, which may help reduce nicotine cravings in the beginning of your quit. Try sliced bell peppers, zucchini, cucumber, celery and carrots. Or, mix up a salad with lettuce or spinach greens.
• Mint To reduce sugar or nicotine cravings, try strong mint flavors. Peppermint, spearmint, and menthol-flavored cough drops, gum, sugar free hard candies and breath mints may help kill a crave.
• Sour/Tart To reduce sugar or nicotine cravings, you can also try sour or tart flavors such as lemon, lime, lemon drops, dill pickles or stuffed olives.
• Spicy Try spicy foods like hot salsa, Tabasco sauce, red or green chilies, and jalapenos to kill cravings. A generous sprinkling of black pepper may help take the edge off of cravings, as well.
• Warm Eating a warm meal is often more filling than a cold one. Oatmeal is a good choice. Add some cinnamon, applesauce or raisins to increase fiber and crave fighting properties.
• Hot Sipping hot tea is time consuming, and hot liquid may help satisfy cravings. Choose licorice, peppermint, lemon, cinnamon or other such flavored teas to help kill the crave. Green tea is high in antioxidants, and detox teas may offer added support for the newly quit.
• Crunchy The hand to mouth habit associated with smoking is hard to break. Eating crunchy foods like apples, almonds, seeds and raw vegetables can help to satisfy this trigger.
• Fat Foods that are high in healthy fats help you feel full longer and experience cravings less. Olive oil, coconut oil, nuts and avocados are some examples of healthy fats.
• Fiber Healthy foods that are high in fiber help you feel full longer and can counteract some of the constipation associated with quitting. Oatmeal, raisins, vegetables and legumes are some examples of high fiber foods.
To help yourself make good food choices, stock up ahead of time. Arrange your cabinets so the best food choices are front and center. Better yet, make a 'Quit Shelf' with all your go-to crave-killing foods and tape up a few motivational cards with images, mantras, or inspiring statements on them. You can even add your quit stats to your cards weekly. :) With preparation and commitment, you can make this quit your healthiest quit, your best quit - and your last quit!
Keep up the good work, keep going, and KTQ!
Master Certified Tobacco Treatment Specialist
Quit with us!
Not enough can be said about the wonderful properties of water! Drinking water is healthy for your entire system, and helps you keep the quit! The human body is up to 70% water, and yet many people do not drink enough of it throughout the day. The American lifestyle itself can be dehydrating given our frequent consumption of caffeine, alcohol, cigarettes, sodas and high sodium meals. Mild dehydration can cause water retention, bloat, constipation and other symptoms including:
• Dry skin
• Lack of energy
• Dry mouth
Are you drinking enough water? Moderate to severe dehydration can be dangerous; even fatal. Drinking enough water can help your body in many ways. The ‘8 glasses per day’ conventional wisdom is not carved in stone (or substantiated by research) so how much water you need to drink per day varies. The more you sweat or exercise, the more water you need to replace. If you consume dehydrating foods and beverages, you will need to drink more. Fruits, vegetables, tea, soup and other diet choices contain water, so you can allow for some of the water content in your diet to count towards your overall daily water intake. Try aiming for 6 glasses a day to help get your water drinking habit moving forward. This can easily be accomplished by substituting a glass of water for every soda, sugar laden juice or junk food snack you would normally reach for. Water actually makes you want to drink more, so after a few days of drinking 6 glasses per day, you will actually feel thirsty. It is that easy!
Here are a few of the many benefits of drinking enough water per day:
• Helps you KTQ! Water is great for ‘hand to mouth’ triggers, reduces physical cravings, distracts from smoking urges and takes up empty time previous spent smoking.
• Helps clear toxins. Your kidneys use water to help break down, process and clear toxins from your system.
• Aids your digestive system. Your intestines use water to keep things moving smoothly! If you don’t drink enough water, your colon pulls water to maintain hydration and constipation is a likely result.
• Helps your blood and bones. Water is used by your body to make healthy new bone and muscle cells.
• Prevents puffiness. Water has a diuretic affect in your body. Inother words, drinking lots of water will increase the excretion of water from your body. Your body holds water to preserve it. If you drink enough water, you will not retain water (unless you have a medical condition).
• Helps your metabolism. Water contributes to weight loss by stimulating your metabolism, killing hunger pangs and filling you up.
• Helps your comfort level. Water is involved in balancing your body temperature.
• Saves your joints. Water lubricates your joints and may reduce pain.
• Gives your face a healthy glow. Water improves your skin through internal hydration.
• Saves You. Water may help prevent a heart attack! Drinking a glass of water before bed or a hot bath/shower may reduce your chance of a heart attack.
• Saves money. Water is cheaper than other beverages (or free).
• Improves your smile. Water has a slight alkalizing affect which helps reduce acidity and is good for your teeth and overall mouth health.
Drinking enough water is very good for all of you! You can add lemon, lime or a splash of juice to add flavor. Try ice, a straw and your favorite glass to make drinking water a pleasant part of your day. Next week we will talk about ways to kill your cravings with certain foods.
Drink up, and KTQ!
Vikki CTTS-M Master Certified Tobacco Treatment Specialist
Visit QuitNet for inspiration and support!
Last week we talked about stress; this week we will talk about detox! QuitNet Q'sters often ask if there is anything they can do to help their body detox after so many years of smoking cigarettes. Quitting smoking is the best detox plan of all. However, the answer to the question is yes! Here are some options that may help support your body as you keep the quit:
Free radicals cause damage to your cells and can be formed by smoking, pesticides, pollution and daily metabolic processes. Antioxidants neutralize free radicals and as a result, can help protect your cells from damage. You will find antioxidants in many fruits, vegetables, legumes, nuts, vitamins, minerals and herbs.
By eating a diet high in fruits and vegetables, you can help your system heal, detox and flourish. Eating fresh foods high in cysteine, beta-carotene, vitamin B2, vitamin C and vitamin E will increase your antioxidant intake. Zinc and selenium will help stregthen your immune system.
Fruits and vegtables are very nutrient dense, high fiber, low calorie and as an added benefit - reduce both food and nicotine cravings. The majority of fruits and vegtables are alkaline which helps restore your system from it's highly acidic state brought on by smoking. Here are some food chioces that are very high in antioxidants:
- red, black, kidney and pinto beans
- blueberries, cranberries, blackberries, raspberries, strawberries,
- cherries, plums, prunes, apples
- russet potato
There are endless benefits to loading up your grocery basket with a wide variety of these colorful, wholesome, fresh foods!
Herbal remedies are not FDA approved and may interact with certain medications or medical conditions. Always ask your doctor before taking herbal remedies. Keep in mind that supplements 'add to' a healthy diet and do not work alone. Your healthy diet is the foundation, and herbal supplementation builds upon that foundation.
Many herbal teas, seasonings and medicinal herbs contain antioxidants. Aloe vera, bilburry, green tea, garlic, turmeric, ginkgo, ginger root, grape seed and milk thistle may help your body fight free radicals. Herbal teas are an easy way to support the detox process. Tea is also relaxing to prepare, steep and sip as you celebrate your quit! Here are just a few of the many herbs that may help support different areas of the body:
- Liver: Burdock, Milk Thistle, Artichoke, Dandelion, Licorice Root
- Lungs: Ginger Root, Garlic, Thyme Leaf
- Skin: Fennel, Aloe Vera, Ginger Root, Licorice Root
- Circulation: Ginger, Black Pepper, and Long Pepper
- Digestion: Anise Seed, Licorice, Fennel, Peppermint Leaf
Adding an herbal detox remedy in powder, pill or tea form may help your system detox. If herbal supplementation appeals to you (and your doctor has no objections), give it a try!
The human body is about 60% water! Drinking plenty of water will help you detox by increasing the amount of nutrients you absorb in food and eliminating waste from your body. Water also helps you feel full, reduces cravings and can have an alkalizing effect on your system. Smoking can be dehydrating and acidifying, so your entire system will thank you if you get in the habit of drinking plenty of fresh water.
By adding some nutritional support to your system, you can help your body detox and repair after many years of smoking. Today is a great day to move forward as a healthy nonsmoker!
Be healthy, and KTQ!