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!
A healthy diet can be an effective quit tool to help reduce cravings, mood swings, withdrawal symptoms and weight gain. Fear of weight gain is a common barrier to quitting smoking, as well as a primary relapse trigger. Following a healthy diet can put you in charge of your weight and wellbeing. Myths surrounding diet and exercise create justifications for weight gain, continued smoking, and relapse. Many people assume the following:
- If I keep smoking, I won’t gain weight. Did you know many quitters are over their ideal weight, so smoking hasn't helped prevent weight gain?
- If I relapse, I will lose the weight I gained during this quit. Did you know most people do not lose weight when they go back to smoking, and that quitting is not usually the cause of weight gain?
- I can’t afford to gain any more weight; it is bad for my health. Did you know that the stress on your heart from a pack a day habit is equal to an extra 90lbs of body weight?
The Awesome Truth About Weight Gain
Weight gain does not happen overnight. To gain 5lbs of actual body fat, you'd need to consume 17,500 calories more than what is required to maintain your current weight! This means you are in control of weight gain - it does not attack you against your willl.
Weight gain is almost always a result of overeating. many people eat too much or eat foods high in sugar and fat. When this is done consistently without exercising, you take in more than you can burn off -- and you gain weight. Eating within individual caloric requirements prevents weight gain.
And, that weight gain alters your muscle to body fat ratio, further slowing your metabolic rate. The more muscle you have, the faster your metabiloc rate. The more fat you have, the slower your metabolic rate. Men generally lose weight faster than women, as they tend to have more muscle. People who are overweight tend to store more fat from the calories they eat than those who are slender. This is why losing weight is harder each time you give it a try. Overweight smokers may already have a reduced metabolic rate as a result of current eating habits, lack of exercise and weight gain. The key to managing weight successfully lies in making different food choices than those that led to weight gain. Adding exercise is a great way to help get a sluggish metabolism going again.
Nicotine is a stimulant, so stopping smoking can potentially affect metabolic rate to a small degree. Reducing calories by just 200 per day can offset any changes in metabolism after quitting. This is the equivalent of bypassing one tall mocha from Starbucks (no whipped cream) or half a ham & cheese sandwich per day. Preventing weight gain realted to quitting smoking requires minimal changes to current lifestyle.
‘Scale Weight’ fluctuates from day to day based on multiple factors, including food consumption, sodium intake, water retention, hormones, medications, amount of sleep and stress levels. Weighing daily is not advised for this reason, as it can needlessly discourage the quitter. Most quitters gain less than 10lbs, which can be managed by making reasonable daily diet choices.
Hormones and Weight Gain
Women who quit may experience symptoms from hormone fluctuations similar to PMS. These symptoms may include increased appetite, bloating, cravings and water retention independent of dietary intake. Women quitting during or after menopause may experience increased fat storage (usually in waist/abdomen area) and reduced metabolism independent of quitting smoking. Hormone levels usually balance out within several months of remaining smoke free.
Some studies show quitters who use nicotine gum, lozenge or bupropion to support their quit may be less likely to gain weight during their quit. However, this effect only lasts while on the meds.
The Best Kept Secret: Fruits and Vegetables!
Research shows that among current smokers, those who ate the most fruit and/or vegetables were more likely to smoke less than a pack a day and wait at least 30 minutes before smoking their first cigarette of the day. This reduced dependence on smoking is huge, and a testament to the importance of dietary choices during your quit. Research shows abstinence rates were higher for quitters that consumed the highest amount of fruits or vegetables, and 3 times higher for those who ate both. (1)
Fruit and vegetable consumption, non-caffeinated beverages and dairy products worsen the perceived taste of cigarettes. On the other hand, meats, caffeinated beverages and alcohol were perceived as enhancing the taste of cigarettes. Drinking coffee or a cold beer may increase your cravings, so choose wisely for success.
Fruit comes to the rescue! The sugars in fruit also increase dopamine levels and thus reduce the craving for a cigarette, resulting in fewer cigarettes smoked each day and less nicotine dependence. Fruit contains fiber and many other beneficial nutrients (such as vitamin C) which also interact with the dopamine system. By getting your sugar crave fed with fruit, the newly quit can avoid candy and other junk foods that lead to binging and weight gain.
Daily Diet Tips for Success
Eat small, healthy, frequent meals to keep blood sugar levels steady. This will reduce cravings, fatigue and mood swings while revving up the metabolic rate. This one tip alone may counteract potential metabolic changes from stopping smoking.
1. Eat lots of fresh fruits, vegetables! Half of your plate should be filled with F&V.
2. Eat nonfat dairy products, lean protein and whole grains.
3. Drink plenty of water, for both fullness and cleansing.
4. Avoid soda, junk food and excess sugar,fat and sodium.
Pay attention to what you eat, how much you eat and how often while consuming as many fresh fruits and vegetables as possible. These steps will ensure you keep both your quit and your waist line. The quit process brings opportunity to reach your weight management goals, as well. Another key component to success is exercise, which will be my next blog topic!
Keep going and KTQ,
Vikki Chavez CTTS-M
You don't have to quit alone:
(1) Reference: A Longitudinal Evaluation of Fruit and Vegetable Consumption and Cigarette Smoking Jeffrey P. Haibach, M.P.H., Gregory G. Homish, Ph.D., & Gary A. Giovino, Ph.D., M.S., Nicotine Tob Res (2012) doi: 10.1093/ntr/nts130
Many people find once they quit smoking, they are inspired to make other healthy lifestyle changes. Almost everyone would like to either lose weight or be in better physical condition, but have no idea how to get started. Read on for some basic suggestions to help you get headed in the right direction!
~*~ Start From Where You Are ~*~
Everyone can lose weight, gain muscle tone, increase lung capacity and feel better. It is normal to want to see results right away. They will come, but only if you take the time to set yourself up to succeed from the beginning. So, make sure your first week is all about Starting From Where You Are.
Why does that matter? If you go on ‘the diet’ and suddenly cut your calories in half, or go from doing nothing to a 5 times per week workout (or even double your current workout while dieting too hard) then your system will shut down. Any perceived overexertion with diminished fuel is like a car running out of gas - you end up going nowhere. Just like that car, your body needs fuel to run and better fuel brings better performance.
Despite common diet myths, you simply can't go from 3,500 calories a day to 1,200 and get good long term results. Your metabolism will slow down at the beginning, leaving you nowhere to go from there. The same goes for starting at zero activity then working out like a contender. You will feel tired, sore, weak, hungry and demotivated. As a result, it is unlikely you will follow through long enough to kick up your metabolic rate and reach your goals.
There is no safe, fast way to lose what has taken many years to find! It takes time. Time to shift your body from fat storage mode to fat burning mode. Time to get your muscles back in shape and your endurance levels up. Time to learn to new eating habits.
Healthy eating is the best way to lose weight and support your exercise efforts. No magic pills or secret methods or food combinations will make it happen any faster. To get started, just clean up your current eating habits by making healthier choices. Drink more water, eat less sugar and limit portion size. Every week, add a new goal to the previous week, such as eating fresh vegetables 2 times day, or reducing soda to 1 times per day, or replacing a serving of red meat with a serving of chicken or fish instead. Be specific! That way, every week you will continue to add new habits while reinforcing the ones from the week before. As time goes by, you will be eating healthier and healthier while losing weight and making permanent lifestyles changes.
These changes will ensure your weight loss is maintained, as this is your new personal best lifestyle and you are no longer in ON the diet/ Off the diet mode. Sound boring? It is Not! You can allow yourself those times when something is splurge worthy. Think of it like a savings account. You save up every day by eating healthy. When something super special comes along, you dip into your savings for it. You only have so much in the bank, so spend it wisely if you want to reach/maintain your goals! For example, you can eat cake anytime you want so just because someone brought it to work does not mean you 'have to have it.' The vending machine will always be there. A bag of chips will always be there. Dessert will always be there. And such things usually make you feel worse for having eaten them anyway. On the other hand, if your favorite food in the world is pizza and a friend is standing at your door holding a steaming hot one with a stack of new release movie rentals, of course you’ll go for it and Enjoy!. Or, if someone takes you out to your favorite steak restaurant ~ Enjoy! Saving ‘treat’ foods for special moments and eating healthy and low calorie the rest of the time is how thin people stay that way. And, that is how you can reach your weight loss goals! Just be sure to get immediately back on track with the healthy lifestyle diet habits you’ve acquired. In other words, 'special meal' does not mean special week!
As far as exercise goes, adding it to your routine can double your weight loss efforts when combined with proper diet. The best tips I can give you for exercise are:
1) Be Consistent
Think Move. Walk faster, take the stairs, park further away – take every opportunity to move more than you do now. Exercise 3 times every week. Week by week, it adds up and it becomes a habit. Choose something you Like To Do. Bike, walk the dog, meet a friend for a walk at the park or get a group together on your lunch hour at work.
2) Be There
Intermittent napping on the recumbent bike is Not exercising. Your body may be semi present but the mind is gone! Take the time to really Focus on your exercise, not just complete movements on autopilot. Weight lifters and athletes call it being in the Zone. It is like meditation to some, an adrenaline surge to others. No matter what you call it, when you really focus on your muscles, your breathing, your tempo, each contraction or stretch or stride or sensation you experience as you move, you will get a lot more out of your exercise both physically and mentally. Commit to moving with Intensity.
Whether you are walking the dog, running a mile, vacuuming or training at the gym, watch your posture. Correct posture helps prevent fatigue and injury as well as strengthen your midsection (abdominals) and low back. To increase focus, try to feel your muscles contract. How is your breathing? When should you inhale and exhale? How can you do the movement longer, shorter, faster or slower? Do you feel stronger than last time? Can you keep your abs tight while doing it and maintaining your breathing? Try it right now as you read this! Pull your belly button in to your spine hold. Breathe normally. That is a focused moment feels like.
Doing things with purpose and focus makes them more enjoyable, prevents boredom, increases your skill set and makes you more likely to continue! Are you ready to start from where you are? Was that a YES? Select a few goals that appeal to you from the lettered items in the list below and then pick some of the bulleted action items to help reach them:
A) Pay Closer Attention To My Diet
- Cut out all junk food: cookies, chips, candy, fast food fries, shakes, desserts, etc.
- Drink more water, limit or stop soda, limit alcohol, drink coffee black or sitch to tea.
- Eat at least 4 times per day to keep your metabolism going.
- Eat lean protein: nonfat dairy, fish, egg beaters, skinless chicken or vegan options.
- Eat more fresh vegetables and fruit.
B) Commit to Doing More Activity
- Pick 3 days per week that you commit to set aside time to exercise No Matter What.
- Perform movements correctly (DVD, book, class, trainer, pal - whatever works for you).
- Start slow so you can keep going all 3 days consistently
- Try starting with a walking routine 3 x per week; take a good brisk walk 15 minutes up the road, then turn around and come back. Easy, free and fun - bring the dog :)
C) Increase Effectiveness of My Exercise
- Breathe deeply and exhale fully during each movement.
- Add more contraction to each movement (ex: squeeze each calf as you walk).
- Add more focus to each movement.
D) Change Up My Exercise Routine
- Add cardio to your weight workout.
- Add weights to your cardio workout.
- Add a new kind of class or activity.
- Add ab crunches and and stretching.
- Add walking, yoga, spinning, biking, joggin or swimming.
E) Increase Intensity Of My Exercise Routine
- Increase resistance on cardio for 10 minute blocks.
- Increase incline on cardio for 10 minute blocks.
- Increase speed on cardio for 5 minute blocks.
- Add another exercise to your routine.
- Increase reps or sets per exercise or both (ex: do 4 sets of 12 instead of 3 sets of 10).
Be responsible for your health by monitoring your condition and experience. The old battle cry 'No Pain, No Gain' applies to conditioned athletes enduring beyond their pain threshold, not a former couch surfer who's up and moving again. If you feel pain walking briskly or lifting a 15# dumbbell, you are doing too much, too soon or using less than ideal posture while doing it. Always stay within your level of fitness, follow your personal medical guidelines for any medical conditions and individual diet restrictions, pay close attention to physical limitations and old injuries, and of course, be sure to check with your doctor before beginning a new exercise program, increasing your current one or changing your diet.
If you start where you are at today, you can – and will be - a Fitter Quitter! Good luck, keep moving and be well :)
Master Certified Tobacco Treatment Specialist
This Valentine’s Day give yourself the gift of a healthier heart by quitting smoking!
Most people know what smoking can do to the lungs, but what you might not realize is that smoking hurts the heart and blood vessels too. Smokers are at higher risk for:
- Heart failure
- Heart attack
- High cholesterol
- Arrhythmia (irregular heartbeat)
- Angina (chest pain)
- Aortic aneurysm
- Erectile dysfunction
There are over 4,000 chemicals identified in cigarette smoke. These chemicals enter the lungs and travel through the blood vessels and heart wreaking havoc along the way by increasing blood pressure, C-reactive protein (a marker of inflammation), heart rate and levels of bad cholesterol (LDL) while lowering levels of good cholesterol (HDL). Chemicals in tobacco also cause abnormalities in platelet function (making blood “stickier”) and contribute to atherosclerosis (narrowing and hardening of the blood vessels).
If you think you’re safe by smoking less or smoking “lights,” think again. Research shows that there is no safe level of smoking.
The good news is that your body has the amazing ability to HEAL! In fact, heart health healing begins IMMEDIATELY after that last cigarette. Within hours of quitting blood pressure drops, heart rate drops, and levels of carbon monoxide drop. The heart health benefits of quitting continue for years. It’s never too late to quit smoking!
You can also keep your heart healthy by:
- Eating well
- Practicing stress management
- Getting regular physical exams (blood pressure, cholesterol, etc.)
- Seeing your dentist regularly
Log onto Quitnet.com to learn more and connect with others quitting smoking. Your heart will thank you for it!
Master Certified Tobacco Treatment Specialist