Conquering The Smoking Habit

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Conquering The Smoking Habit

Most smokers sincerely want to quit.  They know cigarettes
threaten their health, set a bad example for their children,
annoy their acquaintances and cost an inordinate amount of
money.

Nobody can force a smoker to quit.  It's something each person
has to decide for herself or himself, and will require a personal commitment
by the smoker.  What kind of smoker are you?  What do you get out of smoking?  What does it do for you?  It is important to identify what you use smoking for and what kind of satisfaction
you feel that you are getting from smoking.

Many smokers use the cigarette as a kind of crutch in moments of
stress or discomfort, and on occasion it may work; the cigarette
is sometimes used as a tranquilizer.  But the heavy smoker, the
person who tries to handle severe personal problems by smoking
heavily all day long, is apt to discover that cigarettes do not
help him deal with his problems effectively.

When it comes to quitting, this kind of smoker may find it easy to
stop when everything is going well, but may be tempted to start
again in a time of crisis.  Physical exertion, eating, drinking,
or social activity in moderation may serve as useful substitutes
for cigarettes, even in times of tension.  The choice of a substitute
depends on what will achieve the same effects without having any
appreciable risk.

Once a smoker understands his own smoking behavior, he will be able
to cope more successfully and select the best quitting approaches
for herself or himself and the type of life-style she/he leads.

Because smoking is a form of addiction, 80 percent of smoker who
quit usually experience some withdrawal symptoms.  These may
include headache, light-headedness, nausea, diarrhea, and chest
pains.  Psychological symptoms, such as anxiety, short-term
depression, and inability to concentrate, may also appear.  The
main psychological symptom is increased irritability.  People
become so irritable, in fact, that they say they feel "like
killing somebody."  Yet there is no evidence that quitting
smoking leads to physical violence.

Some people seem to lose all their energy and drive, wanting
only to sleep.  Others react in exactly the opposite way, becoming
so over energized they can't find enough activity to burn off their
excess energy.  For instance, one woman said she cleaned out all
her closets completely and was ready to go next door to start on her
neighbor's.  Both these extremes, however, eventually level off. 
The symptoms may be intense for two or three days, but within 10 to
14 days after quitting, most subside.  The truth is that after people
quit smoking, they have more energy, they generally will need less
sleep, and feel better about themselves.

Quitting smoking not only extends the ex-smoker's life, but adds new
happiness and meaning to one's current life.  Most smokers state that
immediately after they quit smoking, they start noticing dramatic
differences in their overall health and vitality.

Quitting is beneficial at any age, no matter how long a person has
been smoking.  The mortality ratio of ex-smoker decreases after
quitting.  If the patient quits before a serious disease has developed,
his body may eventually be able to restore itself almost completely.

Fueling Up On Water

It's our body's vital fuel, a health drink from mother nature. 
It's calorie-free, inexpensive and easily obtained.  Yet few
people follow the old fashioned advice to drink eight glasses
of water a day.

Most people drink when they are thirsty, but the beverage of
choice tends to be some other drink besides water.  Americans
drink two or three glasses of plain water a day, according to
a U.S. Department of Agriculture survey conducted in the late
1970.  Based on an analysis of all fluid intake by adults, it
is said to total about two quarts of water a day, and this
includes water from foods and from other beverages.  It's not
usually necessary to actually swallow two quarts of plain water
every day.  However, people with special problems such as kidney
conditions might be exceptions.

Americans drink eight gallons of bottled water a year, roughly
two ounces or a quarter-cup a day, according to the International
Bottled Water Association.  Californians drink three times the
national average of bottled water, downing 24 gallons a year, or
nearly a cup a day.  Climate and seasons of the year play a role
in one's thirst also, and just as we tend to perspire more in the
summer months, we also tend to drink more water.
Boosting intake of plain water makes good sense, many experts
concur, because water eases digestion and regulates body
temperature. 

Water also bathes the cells and accounts for about 60 percent
of body weight.  And it can help us exercise longer and more
efficiently.  Drinking water can ward off constipation and maybe
even crankiness.  An since it's a natural appetite suppressant,
water can help us lose weight and keep it off.  It can help keep
skin healthy, although it won't necessarily banish acne.

Who should drink water?  We all should, but pregnant women,
nursing mothers and athletes should be especially careful to
drink a sufficient amount.  When it is hot or humid, upping
water intake is also wise.  There are certain workers who seem
to have a more difficult time developing the water-drinking habit. 
Among those who don't normally drink enough water are teachers,
airline attendants and nurses.

Drinking fluids, particularly, water, during exercise reduces
cardiovascular stress and improves performance.  After a strenuous
workout, you have to replace the fluids you have lost.  Otherwise,
you will suffer chronic dehydration.  Drink water before, during
and after exercising, and remember that water reduces body
temperature thus making the whole exercise process safer.

Water can be especially helpful for people with a history of
kidney stones because it dissolves calcium in the urine, reducing
the risk of stone formation.  Among physicians, urologists are
probably most likely to extol the virtues of water,  And it has
been documented that drinking water mostly before 6 P.M. can
reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary
tract infections, both for men and for women.  Too busy to count
how many glasses a day you drink?  There are other ways to calculate
if your intake is sufficient.  Dark-colored urine often suggest you
aren't drinking enough water.  Get into the habit by starting with
a glass of water with every meal, then work in a cup between meals.

Probiotics

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Sensible Diet Tips

Start your diet with a food diary, record everything you eat,
what you were doing at the time, and how you felt.  That tells
you about yourself, your temptation, the emotional states that
encourage you to snack and may help you lose once you see how
much you eat.

Instead of eating the forbidden piece of candy, brush your teeth. 
If you're about to cheat, allow yourself a treat, then eat only
half a bite and throw the other half away.

When hunger hits, wait 10 minutes before eating and see if it
passes.  Set attainable goals.  Don't say, "I want to lose 50
pounds."  Say, "I want to lose 5 pounds a month."  Get enough
sleep but not too much.  Try to avoid sugar.  Highly sweetened
foods tend to make you crave more.

Drink six to eight glasses of water a day.  Water itself helps
cut down on water retention because it acts as a diuretic.  Taken
before meals, it dulls the appetite by giving you that "full
feeling."  Diet with a buddy.  Support groups are important, and
caring people can help one another succeed.  Start your own, even
with just one other person.

Substitute activity for eating.  When the cravings hit, go to the
Gym or health club if possible; or dust, or walk around the block. 
This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you
don't want to throw it away, freeze it.  If you're a late-night
eater, have a carbohydrate, such as a slice of bread of a cracker,
before bedtime to cut down on cravings.  Keep an orange slice or
a glass of water by your bed to quiet the hunger pangs that wake
you up.

If you use food as a reward, establish a new reward system.  Buy
yourself a non-edible reward.  Write down everything you eat - -
everything - including what you taste when you cook.  If you
monitor what you eat, you can't go off your diet.

Weigh yourself once a week at the same time.  Your weight
fluctuates constantly and you can weigh more at night than you did
in the morning, a downer if you stuck to your diet all day.  Make
dining an event.  Eat from your own special plate, on your own
special placemat, and borrow the Japanese art of food arranging to
make your meal, no matter how meager, look lovely.  This is a trick
that helps chronic over-eaters and bingers pay attention to their
food instead of consuming it unconsciously.

Don't shop when you're hungry.  You'll only buy more fattening
food.  Avoid finger foods that are easy to eat in large amounts. 
Avoid consuming large quantities of fattening liquids, which are so
easy to overdo.  And this includes alcoholic beverages.

Keep plenty of crunchy foods like raw vegetables and air-popped
fat-free popcorn on hand.  They're high in fiber, satisfying and
filling.  Leave something on your plate, even if you are a charter
member of the Clean The Plate Club.  It's a good sign that you can
stop eating when you want to, not just when your plate is empty.

Lose weight for yourself, not to please your husband, your parents
or your friends.  Make the kitchen off-limits at any time other
than mealtime.  Always eat at the table, never in front of the TV
set or with the radio on.  Concentrate on eating every mouthful
slowly and savoring each morsel.  Chew everything from 10 to 20
times and count!  Never skip meals. carbohydrate, such as a slice
of bread of a cracker, before bedtime to cut down on cravings.

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Energy Drinks Can Be Deadly for Young Children: Study

Emv is a Healthy Energy Drink

Thousands of kids have faced serious — and potentially deadly — side effects after consuming energy drinks, new research shows.

More than 5,000 cases of people who got sick from energy drinks were reported to U.S. poison control centers between 2010 and 2013, and almost half of those cases were in children did not realize what they were drinking, according to research that will be presented Monday (Nov. 17) at a meeting of the American Heart Association.

Many of these cases involved serious side effects, such as seizures, irregular heart rhythms or dangerously high blood pressure, the researchers found. And it was children under age 6 who often consumed the beverages without knowing what they were drinking.
"They didn't go to a store and buy it; they found it in the refrigerator, or left by a parent or an older sibling," said study co-author Dr. Steven Lipshultz, the pediatrician in chief at the Children's Hospital of Michigan.

Energy drinks typically contain high levels of sugar and at least as much caffeine as a cup of coffee. But the drinks also often tout the energy-boosting effects of a mix of other ingredients, ranging from taurine and l-carnitine, naturally occurring amino acids, to ginseng (a Chinese herb typically used in alternative medicine). But despite this "special blend" of ingredients, studies suggest energy drinks don't boost attention any better than a cup of coffee does.

In 2007, Lipshultz began noticing that children and adults who had consumed energy drinks were coming into the emergency room sick. He began to wonder if a troubling new trend was occurring. So he and his colleagues began tracking data from poison control centers around the world.

In 2011, he and his colleagues reported that cases of illness associated with energy-drink consumption had skyrocketed, with side effects such as heart problems, liver damage, seizures and even death. In a separate study, the U.S. government found that emergency-room visits related to energy-drink consumption grew exponentially between 2005 and 2011, Lipshultz said.

Now, to see whether the trend has changed more recently, Lipshultz and his colleagues analyzed case reports from all U.S. poison control centers between October 2010 and September 2013.
They found that 5,156 cases had been reported to the centers, with about 40 percent involving kids younger than age 6.

"You can't really dissect out what is the effect of ginseng, what is the effect of taurine, what is the effect of guarana, what is the effect of caffeine," Lipshultz said.
Children and adults with underlying risk factors (such as a seizure disorder, arrhythmia or a predisposition to high blood pressure), as well as caregivers of those children, should also know the risks and be advised not to consume energy drinks, Lipshultz said.

IN-DEPTH

• Red Bull Drinkers Can Claim $10 Over 'Gives You Wings' Lawsuit
• 5-Hour Energy Drink Makers Sued Over False Claims
• When Caffeine Kills: Energy Drinks Under the Spotlight
• Pick Emv Energy Drink Over the Others Safe \Healthier

— Tia Ghose, Live Science

The Positive Weight Loss Approach

Once you have made up your mind to lose weight, you should make
that commitment and go into it with a positive attitude.  We all
know that losing weight can be quite a challenge.  In fact, for
some, it can be downright tough.  It takes time, practice and
support to change lifetime habits.  But it's a process you must
learn in order to succeed.  You and you alone are the one who has
the power to lose unwanted pounds.

Think like a winner, and not a loser - - remember that emotions
are like muscles and the ones you use most grow the strongest. 
If you always look at the negative side of things, you'll become
a downbeat, pessimistic person.  Even slightly negative thoughts
have a greater impact on you and last longer than powerful
positive thoughts.

Negative thinking doesn't do you any good, it just holds you back
from accomplishing the things you want to do.  When a negative
thought creeps into your mind, replace it reminding yourself that
you're somebody, you have self-worth and you possess unique
strengths and talents.

Contemplate what lies ahead of you.  Losing weight is not just
about diets.  It's about a whole new you and the possibility of
creating a new life for yourself.  Investigate the weight loss
programs that appeal to you and that you feel will teach you the
behavioral skills you need to stick with throughout the weight-
loss process.

First you should look for support among family and friends.  It
can be an enormous help to discuss obstacles and share skills and
tactics with others on the same path.  You might look for this
support from others you know who are in weight loss programs and
you can seek guidance from someone you know who has lost weight
and kept it off. 

There are success stories across the country today.  On television
and in newspapers, magazines and tabloids about people who have
miraculously lost untold pounds and kept it off.  In all instances
they say their mental attitude as well as their outlook on life
has totally changed.

Diets and weight loss programs are more flexible now than they once
were and there are many prepared foods already portioned out.  They
are made attractive and can be prepared in a matter of minutes.  Low-
fat and low-calorie foods are on shelves everywhere.

You will probably need to learn new, wiser eating skills.  You will
want a weight loss regimen that gives you some control, rather than
imposing one rigid system.  Look for one that offers a variety of
different eating plans, so you can choose the one that's best for you.

Keep in mind, too, that your weight loss program will most likely
include some physical exercises.  Look at the exercising aspect
of your program as fun and recreation and not as a form of grueling
and sweaty work.  The fact is that physical fitness is linked
inseparable to all personal effectiveness in every field.  Anyone
willing to take the few simple steps that lie between them and
fitness will shortly begin to feel better, and the improvement will
reflect itself in every facet of their existence.

Doctors now say that walking is one of the best exercises.  It helps
the total circulation of blood throughout the body, and thus has a
direct effect on your overall feeling of health.  There are things
such as aerobics, jogging, swimming and many other exercises which
will benefit a weight loss program.  Discuss the options with your
doctor and take his advice in planning your exercise and weight loss
program.

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Walking And Weight Loss

Walking And Weight Loss
Three universal goals most of us share are:  to live longer, to
live free of illness and to control our weight.  Interesting
enough, normal walking lets us achieve all three.

In fact, walking may be man's best medicine for slowing the
aging process.  First, it works almost every muscle in the body,
improving circulation to the joints and massaging the blood
vessels (keeping them more elastic).  Walking also helps us
maintain both our muscle mass and metabolism as we age.  It also
keeps us young in spirit.  For anyone out of shape or
unathletically inclined, walking is the no-stress, no-sweat
answer to lifelong conditioning.

All it takes is a little time, common sense and a few
guidelines.  Unfortunately, there's a lot of misinformation
floating around regarding fitness walking, weight-loss and
dieting.

Walking is one of the best exercise for strengthening bones,
controlling weight, toning the leg muscles, maintaining good
posture and improving positive self-concept.

People who diet without exercising often get fatter with time. 
Although your weight may initially drop while dieting, such
weight loss consists mostly of water and muscle.  When the
weight returns, it comes back as fat.  To avoid getting fatter
over time, increase your metabolism by exercising daily.

To lose weight, it's more important to walk for time than speed. 
Walking at a moderate pace yields longer workouts with less
soreness - - leading to more miles and more calories spent on a
regular basis.

High-intensity walks on alternate days help condition one's system. 
But in a waking, weight-loss program, it's better to be active
every day.  This doesn't require walking an hour every day.  The
key is leading an active life-style 365 days a year.

When it comes to good health and weight loss, exercise and diet
are interrelated.  Exercising without maintaining a balanced diet
is no more beneficial than dieting while remaining inactive.

The national research council recommends eating five or more
servings of fruits and vegetables a day.  Fruits and vegetables
are the ideal diet foods for several reasons.  They're relatively
low in fat and calories, yet are often high in fiber and rich in
essential vitamins and minerals.

Remember that rapid weight-loss consists mostly of water and
muscle - - the wrong kind of weight to lose.  To avoid this, set
more reasonable goals, such as one pound per week.
Carbohydrates are high-octane fuel.  They provide energy for
movement and help raise internal body metabolism.  They're also
satisfying.  The key is not adding high-fat toppings to your
carbohydrates.

It's everyday habits which define our weight and body composition. 
A three-minute walk after each meal is worth four pounds less body
fat annually.  Two flights of stairs a day burns off half a pound
of body fat in a year.  On the other hand, one candy bar eaten
daily will cost you 20 pounds annually.require walking an hour
every day