Smoking Quit Day

This post is for helping those who have decided to quit smoking. I am not going to echo all the sources and research that reveal the dangers of smoking. If you still need proof of that then read the label on your pack. This post is for those who have already decided to make a positive change in their lives. Hopefully it will be a battle strategy for taking back control of your own body and life.

Prepare for withdrawal

Many people are not comfortable thinking of themselves as being addicted. You have to accept that if you are more comfortable smoking than not then you have an addiction. With an addiction comes a withdrawal effect that is real and very powerful, both physically and psychologically.  Your body can go through withdrawal for 2 or 3 days after your last cigarette up to a few weeks. However, don't let this discourage you, as the physically uncomfortable feelings usually pass a lot sooner then the mental habits that must be undone.

The best way to deal with withdrawal is to get through it as quickly as possible. This means not using nicotine replacements to quit gradually. These products may benefit you in the short term, since you are not taking in other toxins through your lungs along with the nicotine, but meanwhile you are still using that nicotine. Your body can't fully withdraw from the addiction. Many sources say otherwise, but if you talk to many people who quit and never went back, a great number will say they just stopped one day. So choose your day to quit, and try to never smoke again.

Triggers

For several days before you quit, write down where and when you smoke. Notice any patterns you have. What triggers you to want to smoke?  Do you have to smoke first thing when you wake up in the morning? Is it right after you eat, while your having a drink to unwind, after sex, or even sitting watching television. The more precise you are in pinpointing these triggers, the easier it will be to disrupt them.

One of the biggest triggers for many people is simply stress. Nicotine can have a depressant effect on the body. Whenever the fight or flight response starts, many people use nicotine to calm themselves. Life will always have stress in some form, so it's important learn other ways of dealing with it. One of the best ways is a good exercise program. Others are breath control and relaxation techniques which I plan to post on in the future.

Avoiding Triggers

The day before you quit, get rid of any cigarettes and ash trays. Clean out the car of old butts and empty packages. These things can be triggers. Try to stay busy for several days, to help keep  your mind off smoking. Avoid alcohol,which can often trigger the urge to smoke. Don't follow your smoking friends outside. Eat a healthy snack instead of going on a smoke break. Spend time in public places where you can't smoke. Get support from nonsmokers, especially health professionals, people who have successfully quit, and family. Eat a good diet. Good nutrition is crucial during quit time, both to cleanse the body and to prevent weight gain.

Begin to make an effort to disrupt your trigger situations. Review the list you made if you need to. If you usually smoke at a certain time, go do something else instead. If a certain place or activity is a trigger, try to avoid it until the smoking cravings have past. If it can't be avoided, try to find some activity to keep you occupied until the situation is over.

Focus on Success

It may not seem like it when you first start, but the need to smoke will pass. Always remember that a great many people have gone through the same battle you are going through and were successful. Keep in mind the benefits of what you are doing. You'll probably be extending your life, getting sick less often, and gaining more energy. If you have a set back, don't beat yourself up over it. Note what triggered your slip and start again. Make up your mind to do it and make it a life goal. You may be surprised at how soon you'll be able to say "I don't smoke" and mean it.

Beginner Weight Routine

This is a basic bodybuilding routine for beginners that promotes strength and growth for the entire body. It hits all the major muscle groups to get the body acclimated to weight lifting,but doesn't use a high number of sets so the body can recover between workouts. It can be done at home with a weight set, bench, and a squat attachment or squat rack.

Monday, Wednesday, Friday

Exercise	Sets	Reps
Bench Press	3	10-12
Bent Row	3	10-12
Military Press	3	10-12
Squat	3	10-12
Calf Raise	3	15-20
Chair Dips	3	12-15
Barbell Curls	3	10-12
Crunches	3	20-25

In order to see good results you must remember proper nutrition and rest. Consider eating four or five smaller meals focusing on lean protein, a complex carbohydrate, and vegetables or fruit. Drink plenty of water, and make sure you get at least your eight hours of sleep in twenty four. Remember this is just a beginning routine, but you may surprised how soon you begin to see results.

More Benefits from Red Wine

Of the many pleasures in life, beer is one of my favorites. There is nothing like sipping on a tall, cold one while watching the game or a fight. I spent about five years living in Germany where I got to love the good stuff, and though I'd drink wine occasionally, beer has always been my adult beverage of choice.

Lately I've been making a switch to the wine, mostly for the health benefits. Though some evidence suggests that a couple of beers a day may have benefits, there is a massive amount of study showing wine in moderation is healthy.

Its well known that a substance called resveratrol found in red wine can help prevent blood clots, thereby reducing the risks of heart attack and stroke. Resveratrol has also been shown to stop the growth and spread of some cancers. Recently,Harvard Medical School issued a press release about how red wine is very effective against prostate cancer in men. Resveratrol and saponin, another compound in red wine, have been shown to reduce LDL cholesterol.

To me this is all good news. A lot of wines are very good once you get used to the change in style. Though wine may not carry the machismo of a six pack, you can pretend to be sophisticated amongst your "down it and burp" friends. You just have to sample until you find some you like, which is actually not a bad past time and can turn into a hobby. If you also happen to outlive all the hardcore tough guys who think wine is soft, well... who's macho then.

Healthy Greek Style Spinach

Spinach can taste delicious, and many who didn't care for spinach when young love this recipe. Since spinach is high in vitamins A, C, E, and K and rich source of antioxidants, we should all include it in our diets. Add a little garlic and olive oil and you have a super healthy dish.

Ingrediants:

• 4 cloves of garlic, minced
• 3 Tbsp. extra virgin olive oil
• 1 lb. fresh spinach leaves
• 3 oz. Feta cheese
• juice of half a lemon
• salt and pepper to taste

Wash the spinach leaves in cold water and drain excess water.Heat the olive oil in a large saute pan until hot and then add the garlic. Cook the garlic 1 to 2 minutes until golden (not dark) brown. Add the spinach and stir in with the olive oil and garlic. Sometimes the leaves may be too bulky to fit the pan, so let them cook a couple of minutes until the leaves wilt some and you can add more. When all the leaves are in the pan stir in the lemon juice and cook until all the leaves are wilted and most water from the leaves is gone. Remove from heat, stir in the Feta cheese, salt, and pepper, Serve hot.