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
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Electronic cigarettes have been heavily marketed the past 5 years, first as a miracle quitting aid and now as a substitute for conventional smoking. As tobacco treatment specialists, we're in favor of anything that diminishes a smoker's odds of suffering tobacco-related illness or death, but should e-cigarettes be considered legitimate quit-tools?
Being a science-and-evidence-based quit-smoking program, QuitNet can only recommend treatments that are FDA approved, clinically researched, and proven effective. QuitNet does not include the use of e-cigarettes in its roster of suggested tobacco treatments, for the following reasons:
• E-cigarettes are not proven quit-tools
There is little research on the role of e-cigarettes in helping smokers become tobacco-free. A handful of limited and/or manufacturer-funded studies indicate a potential harm reduction benefit to users, but none have demonstrated a causal relationship between use and subsequent tobacco/nicotine abstinence.
• E-cigarettes are officially designated as tobacco products
U.S. federal courts ruled that electronic cigarettes cannot be considered quit-smoking aids by the FDA, but must be regulated as tobacco products. After this ruling, the largest distributors of e-cigarettes admitted their products were intended as smoking substitutes, not quit-aids:
“Understand that this is a cigarette. We are acting as a cigarette company. We have all the applicable warnings on all our packaging that actually backs that up...We do not represent the product as healthy or safe.” Ray Story, VP of Smoking Everywhere
“We can now market our product the way we always should have been able to...This is plain and simple [sic] an alternative to smoking for committed, longtime smokers." Matt Salmon, CEO of Sottera Inc
• E-cigarettes reinforce most aspects of conventional smoking
Unlike existing quit-smoking aids (including nicotine inhalers), e-cigarettes deliver nicotine directly to the lungs--making users potentially as dose-responsive to them as they are to conventional cigarettes. Unlike NRT, e-cigarettes allow users to continue engaging in most of the potentially harmful mental and behavioral patterns associated with smoking. Unlike NRT, e-cigarettes present multiple physical, visual and behavioral relapse triggers at every use.
• E-cigarettes are not the same as Nicotine Replacement Therapy (NRT)
NRT has been proven and designated a therapeutic quit-aid, not a tobacco product. The primary action of e-cigarettes -- inhaling nicotine directly into the lungs -- runs counter to the primary action of NRT. It’s the slow, measured uptake of small, standardized levels of nicotine that makes NRT so effective, as well as the breaking down of established smoking behaviors and routines (acquisition, preparation, lighting up, hand-to-mouth, etc) inherent in their use. Numerous inspections of e-cigarette products also demonstrate wide variations between claimed and actual nicotine doses (even from 'puff-to-puff'), making self-monitoring and/or 'stepping down/weaning off' unreliable and less effective.
• E-cigarettes are not proven safe
The short or long-term effect on the lungs of glycolized e-cigarette steam (containing nicotine and some identified toxins) has not been extensively studied nor deemed safe. Manufacturing standards have not been set, nor is any oversight entity charged with creating or enforcing them. Dosages vary widely, and some cartridges have been found to contain enough nicotine to kill an adult human if ingested.
In QuitNet's experience, smokers who switch to e-cigarettes have been more likely to relapse back to conventional smoking than abstainers, and ex-smokers with longterm quits have lost them completely after first succumbing to e-cigarette claims of safer-than-smoking. Ex-smokers in our own online community react negatively to promoters and/or users of e-cigarettes--so much so that we've had to place restrictions on discussion of them in the forums.
One of our greatest concerns is e-cigarettes' potential for renormalizing, even glorifying, social/recreational/therapeutic nicotine use. Worse, they may act as 'bridge' products back to smoking for the already-quit, or as 'starter' products' to attract non-smoking youth to nicotine addiction. The evidence so far indicates that they will have little positive effect on longterm abstinence rates, and will contribute to higher relapse rates among already-quitters.
Alan S. Peters, MTTS