Empowering Resolutions: Stop Smoking and Nutritional Advise

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Good Morning!

 

This month we will be keeping tabs on your New Years Resolutions, in

order to empower you, help you to stay on track and give you some

great tips for keeping your promise to yourself.

 

 

Empowering Resolutions: Stop Smoking and Nutritional Advise

 

Water should be a very important part of any nutritional program. 6-8

8 ounces per day. Water allows for the cleansing and hydrating of the

system. It is also filling and a good substitute for soda or sugar-

laden drinks. Although it may seem counterintuitive, drinking water

helps you burn fat. Studies have shown that a decrease in water

intake, will cause fat deposits to increase. Without water, the

kidneys cannot effectively filter out the waste products and other

chemicals which build up in the bloodstream and interfere with the

liver's ability to metabolize fat. As a result, you become more

likely to store fat and less likely to burn it.

 

Smoking dries out your internal organs. When your body is low in

water, you retain pockets of salt and water under the skin, as a

defense mechanism. For your body does not know when it will get its

next drink. This stored water and salt under the skin will create a

puffiness and looks like fat. Drink plenty of distilled water or low

sodium water and avoid high- sodium foods.

 

The FDA recommends limiting your intake of fat to 65 grams per day.

By safely and carefully selecting your foods so that your fat

consumption is about 30 grams per day, you can see a significant

amount of weight loss, depending on your body mass index.

 

Your body expends a certain amount of calories upon digestion.

Proteins are burned at the highest rate-20-25%, Carbohydrates 8-10%,

and Fats only about 2%. This is known as the Thermic Effect of Food.

 

This fact cannot be stressed enough: EAT five or six small meals a

day will prevent hunger pangs, provide constant energy, increase your

metabolic efficiency, improving your fat losing abilities and

decrease your risk of heart attack.

 

Consume lean sources of protein such as skinless white meat poultry

or fish, with fibrous water rich vegetables such as string beans,

tomatoes, cucumbers. Protein shakes or meal replacement bars work

well as one of your small meals. Be aware of the carbohydrates in

most bars and shakes for they can be extremely high. Medium to low

amounts of carbs 2-14 grams a bar is sufficient.

 

Reducing fat in the diet is an important component for smoking

cessation. As we stop the nicotine, we desire something to replace

the oral cravings. Foods with a high proportion of calories from fat

should be eliminated or limited in the diet; these include red meat,

poultry skins, dark poultry meat, fried foods, butter, margarine,

cheese, milk (except skim milk), junk foods, and most processed

foods. Vegetable oils should also be restricted, as should nuts,

seeds, and avocados (although these foods are healthful for people

who have no weight problem). Instead, the diet should be based on

fruits, vegetables, whole grains, and non-fat dairy products (and low-

fat fish for non-vegetarians).

 

Hydrogenated oils are very bad, for two reasons. First reason is that

hydrogenated fats are saturated fats, and saturated fats raise total

cholesterol and LDL cholesterol. Second reason is that hydrogenation

also produces what are called " trans " fatty acids. Although these are

unsaturated, with one double bond, they act the same as saturated

fats. Some margarines are now available without trans fatty acids,

these are better. a lot of convenience foods are made with

hydrogenated fat, like cookies, crackers, etc.

 

Avoid artificial sweeteners and synthetic fat substitutes and the

foods made with them. They are unhealthy and not conducive to the

kind of good eating habits you need to form in order to slim down and

stay that way. Stevia is a natural sweetener that is 300 times

sweeter than sugar but contain NO calories. It is also safe for

people with diabetes and hypoglycemics.

 

Eating adequate amounts of fiber is believed to be important for

individuals wishing to stop smoking. Fiber contains bulk and tends to

produce a sense of fullness, which allows people to consume fewer

calories. Different types of dietary fiber are available from a

variety of sources, and the amount recommended depends on the kind

being used.

 

Juice Therapy is an excellent way to get your fruits and vegetable

fresh and in their natural form. Blending fruits and/or vegetables

into a great juice creation or smoothie can be an excellent snack or

meal replacement. Consider Andrew's great juice and smoothie recipes!

 

What You Should Avoid:

 

What you don't eat may be even more important than what you do eat.

Avoid alcohol, caffeine and sugar, because they tend to accumulate in

the system. If you can't avoid them, then at least cut down.

 

 

Reduce or Avoid Caffeine: Caffeine is something many people in

America and Europe are used to bringing in their daily lives. Though

many studies have shown that this addictive stimulant can help

produce symptoms of anxiety, insomnia and the like. Caffeine is found

in coffee, tea, chocolate, many sodas and even certain medications.

Always ask your doctor about a medication before using it. Also, ask

the doctor if there is an alternative medication if your medicine

contains caffeine.

 

Reduce Processed and Refined Foods:

 

Processed food can rob your food of nutrients and vitamins that your

body needs to fight off stress and promote good health. Try to buy

whole foods, unprocessed foods and try and stay away from " instant "

foods, preservatives, artificial flavors, saturated fat and MSG.

 

Reduce Sugar Intake:

 

Too much sugar can rob our body of essential nutrients. Yet don't be

so fast as to replace the sugar with Stevia the natural sweetener

from the Stevia plant. Artificial sweetener can also cause anxiety as

well as other health concerns.

 

Reduce Alcohol Intake:

 

In small amounts, alcohol can be good for your heart but too much

alcohol is not a good thing for your body and too large of an intake

increases your body's need for extra vitamins. The body has a harder

time using oxygen. As a result, you can become more sensitive to

stress - which in turn can cause anxiety reactions. It can also cause

depression.

 

The Effects of Alcohol on the Body:

 

How does alcohol contribute to toxicity? Research has shown that

alcohol ín high doses has numerous health hazards. As well as many

other things ít can: increase your need for extra vitamins due to

disturbed eating patterns interfere with the body's ability to use

oxygen, to process food & absorb vitamins. As a Result: High alcohol

consumption makes you more sensitive to stress.

 

Chronic abuse of alcohol ís often associated with depression-like

symptoms, which can reduce the ability to solve problems, which ín

turn can lead to anxiety. Excessive alcohol consumption can lead to

poor work performance, relationship difficulties & financial

difficulties. This can produce stressors that worsen the situation.

 

 

Andrew Pacholyk, MS, L.Ac

http://peacefulmind.com/stop_smoking.htm

Therapies for healing

mind, body, spirit