I’m pretty sure you don’t need me to tell you that smoking is a health hazard and puts you at risk for a number of chronic health problems.  You probably also know how icky it is, especially for the non-smokers around you.  So, I’m not going to tell you any of that.  My passion is helping people feel better and living healthier lives and I’m going to tell you about your options to naturally quit smoking.  This post will be about the preparation.  There will be another post shortly about the action.   I have had great success working with my clients to support their decision to quit smoking and we’ve been able to do it without the use of medications.

Perhaps you are here reading this post because you’re interested in quitting.  (Congratulations!!). To naturally quit smoking (in fact to change any habit) it is important to acknowledge that there are distinct phases of behavior and change that one goes through.  People go through them at different rates.    Take a look at the list below.  Into what stage do you think you currently fall?

• Precontemplation (not yet acknowledging that there is a problem behaviour that needs to be changed)
• Contemplation (acknowledging that there is a problem but not yet ready or sure of wanting to make a change)
• Preparation/determination (getting ready for change) ** keep reading for tips below
• Action/willpower (changing behaviour) ** learn more in a future article at healthtopics
• Maintenance (maintaining the behaviour change) and
• Relapse (returning to older behaviours and abandoning the new changes)

Usually my clients who are hoping to naturally quit smoking are in the contemplation/preparation stages (if they were precontemplative they wouldn’t think the habit needed changing).  One of the first things I do is suggest they read: Allan Carr’s Easy Way to Stop Smoking.  This book has helped a lot of people to look at their habit differently and give them the mental conviction to quit.  It is a great resource for my patients and works beautifully with my treatments (which include a combination of stress reduction techniques, herbal and vitamin support, food suggestions and acupuncture).  I recently had one patient who came to me about 3 weeks before her arbitrary “quit date.”  We decided to do acupuncture to support her throughout her quitting process.  She came back for the 2nd treatment a week later and asked, “What did you do to me?  I want to keep smoking until such and such a date, but whatever you did to me last week has caused cigarettes to revolt me.  I can barely get through 3 puffs!”  She is now happily NOT smoking and getting healthier every day.  She said it was easy to naturally quit smoking and she didn’t have any cravings.

So how can YOU prepare yourself?

Think and write! Seeing words on paper can really help solidify the details of your habit.  What are the pros and cons of smoking?  What are your smoking patterns?  When or where do you smoke?  With whom do you typically smoke? Are you aware of any emotional triggers? Why do you want to quit smoking?  Why will your life be better when you quit?

Set a date! Pick a calendar date.  It doesn’t necessarily need to be a time that you project to be low stress… in fact, sometimes it’s better to pick a time of high stress.  Tell people when you intend to quit.

De-Stress! Learn techniques to reduce and modify your stress.  Yoga, meditation, walking, exercise, calling a friend, yelling in the back yard – what ever works!

Save! Think of all the money you will be saving when you naturally quit smoking.  Plan a fun gift for yourself after a certain amount of time past your quit date.  Use some or ALL(!) of the money you would have spent on cigarettes.

Clean! Tidy certain areas in your house and car and designate them as smoke free zones.  Throw out cigarettes, lighters, ashtrays.

Grossify! Make smoking unpleasant.  Buy a different brand.  (Get acupuncture, apparently :)).  Smoke alone if it is a social activity for you.  Face your smoking chair towards a wall.  Collect all of your butts and put them in a clear jar as a visible reminder.

Cut and delay!  Cut your intake.  Smoke only half of each cigarette.  Don’t carry cigarettes.  Try to delay the first cigarette of the day by one hour.  Cut out the people that do not support your choice or that might influence you to smoke.  This is about you and your health.

It is possible to quit smoking. Millions have done it before you and you can too. If you’re feeling nervous about doing it on your own, employ the help of a professional.  I know my clients really benefit from a holistic approach, one that supports them emotionally, nutritionally and energetically.  Stay tuned for the next post on action.

Naturopathic medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor. You can also follow me on my blog.  Happy Healing!!

Tags: acupuncture, Dr. Tonia Mitchell, Nanaimo Naturopathic Doctor, quit smoking naturally, smoking cessation tips

‘Tis the season.

Parties, huge meals, home baked goodies, sugar plums, candy canes and eggnog are just a few of the temptations we face at this time of year.

So many people toss up their hands and let slide all the progress they made toward their health goals in the previous months, figuring that the temptation of the season, the sense of guilt and obligation to enjoy friendly food gifts or thoughtful meals or even just the frantic busyness is no match for their will power.  Are the holidays really that hopeless?

I believe it is possible, with the following healthy holiday tips, to get through the season so that come January you still feel good about your progress, you still feel like you’ve honoured yourself and your health program, and you’re not rushing off to buy a gym membership in an attempt to shed that extra December padding.  All it takes is some planning and mindful dedication.

1. Schedule time for yourself.  If you don’t you won’t get any.  Use this time to move your body in your favorite way – get your sweat on, not your sweet on.
2. Stay hydrated.  Drink water throughout the day.  Aim to drink half your body weight in ounces per day (eg: if you weigh 150 pounds, drink 75 ounces in a day).
3. Don’t underestimate the possibility of the re-gift.  If you are given a box or a basket of goodies pass it off to a different recipient.  Bring it as a hostess gift or have it out on the food table if you are hosting your own party, donate it to charity – anything!  If you don’t feel like it would be a good choice for you, don’t choose it.  Compare when you put your hand on a hot stove, you automatically pull it away from the heat to prevent injury.  If it hurts, don’t do it.
4. Snack nutritiously.  Mandarin oranges and pomegranates are in season at this time of year and full of anti-aging nutrients and fiber.  Always have quick access to veggie sticks or a small handful (10-12)  of almonds or walnuts.  You’ll have less room for treats and you will be less prone to seasonal infections.  Definitely have a snack before you leave for those holiday parties.

Let’s talk about some healthy holiday tips that will specifically address surviving those seasonal socials events.

• Eat a healthy snack or meal before you leave.  Check.  We covered this.  Don’t starve yourself leading up to the event because you will have the tendency to over eat and your make your body panic and start storing everything you put in your mouth.
• Talk a lot and listen more.  Your lips will be so busy conversing that you won’t be crunching.  Have these conversations away from the food display so that you’re not tempted to chew during the chat.
• Choose the healthy options at the party: the veggie sticks, salsa, hummus, small amounts of cheese or nuts and of course fruit.  Before you dig in, ask yourself if you’re actually hungry or are feeling something else, like boredom, social awkwardness, nervousness or guilt.  Choose a small plate and put food on it instead of grazing – that way you know how much you’ve eaten.  Discard the plate and/or napkin when you’re finished so you don’t refill it.
• Keep “The Deal.”  For every drink you have, refresh yourself with 2 glasses of water and for every sweet you eat, nourish yourself with 2 vegetables.  That’s “The Deal.”  Keep it.  Shake on it with a friend and hold each other accountable instead of holding each other’s rum and eggnog while you’re grabbing another butter tart.
• If it’s a potluck celebration, bring a healthy, guilt-free dish.  Lead by example; your friends and family will thank you for your healthy holiday tips.
• Be wary of drinking your calories.  Also, the more alcohol you drink the more likely you are to make less than ideal food choices.
• Lastly, chew gum or keep a mint or two in your pocket to remind yourself your tongue has retired for the evening.

So you’ve blown it.  You gorged.  You don’t feel well physically or emotionally.  What now?  These healthy holiday tips might be the most important:

1. Forgive yourself.  You’re only human.
2. You may have fallen off the wagon and on to the dessert cart, but it is never too late to jelly roll yourself off and start over.  One lapse does not have to seal your fate.  Your progress is not destined to spiral into an over eating abyss.  One bad day, one bad hour, one bad food choice is not the end of the world.  Consciously decide to stick to your plan.
3. Don’t starve yourself the next day to compensate for your over indulgence.  Choose fresh, nutritious foods and good, clean water.
4. Sometimes it helps to strive not for weight loss over the holidays but weight maintenance.  At least then you’re unlikely to see a higher number on your scale.
5. A little self reflection might prove worthwhile as well.  Ask yourself why you over-indulged.  Did you feel pressured?  Did you feel guilty?  Did you want to please someone? Keep in mind, that your health belongs to you and no one else.  You are in charge, you make the calls and no one but you decides you how you treat yourself.  Your greatest gift to yourself is practicing good health promoting behaviors, some of which I discussed in these articles: Natural Cures for Constipation and Stress Reduction Techniques.

I hope you find these healthy holiday tips practical and valuable.  I wish you and yours a safe and healthy holiday season.

Naturopathic medicine is a safe, effective and natural approach to you and your family’s health.  Naturopathic doctors can and will empower you to live a healthy lifestyle while treating and preventing disease.  Find more information on the services I offer at Arbour Wellness Centre at Nanaimo Naturopathic Doctor.

Tags: Dr. Tonia Mitchell, Healthy holiday tips, Holiday eating, holiday parties, Nanaimo Naturopathic Doctor