The Quit Smoking Report Ezine

The Quit Smoking Report 07/20/99

Published on the first and third Tuesday of each month

Brought to you by QuitSmoking.com
http://www.quitsmoking.com

In this issue:

<> Letter from the Editor
<> Article: You Can Control Your Weight As You Quit Smoking
<> A Word From Our Sponsor
<> Smokers' Stories

You can read previous issues of The Quit Smoking Report on our
web site. Just visit: http://www.quitsmoking.com/ezine/

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LETTER FROM THE EDITOR

Hello again everyone!

What's keeping you from quitting? If you said you are afraid
that you'll gain too much weight when you quit, you wouldn't be
alone. Many smokers use this excuse to go right on smoking.

There is some truth to the weight gain story. Many smokers do
gain weight when they quit, but the problem with weight gain is
more of a vanity problem rather than a health problem. The
health benefits of quitting far outweigh the effects of gaining
a few extra pounds. And if you approach quitting properly, you
can avoid or minimize the weight gain.

This issue of The Quit Smoking Report contains an article on
controlling weight gain while you quit. The article is provided
by the Weight-control Information Network (WIN), which is a
service of the National Institute of Diabetes and Digestive and
Kidney Diseases (NIDDK), part of the National Institutes of
Health, under the U.S. Public Health Service.

If you don't want to quit because you worry that you'll gain
too much weight--well, now your excuse for not quitting is
gone!

Also, visit our site for products to help you lose weight:
http://www.quitsmoking.com/weightloss/index.htm

+++

The participation on the Bulletin Board System (BBS) has
remained strong, even during the slow summer months. If you're
not posting messages or at least reading the posts of others,
you're missing a great resource for quitting. Get addicted to
the BBS and get un-addicted to cigarettes!

Visit http://www.quitsmoking.com/bbs.htm

+++

Be sure to get your FREE i-quit-smoking.com email address!
Hundreds of people have already signed up and are making their
statement every time they send and receive email. You can have
an email address in this format:

yourname@i-quit-smoking.com

It's fun and it's free, and it's a permanent address, so if you
change to a different Internet Service Provider, your email
address won't have to change too.

Get yours today at:
http://www.i-quit-smoking.com

+++

Remember, you can read previous issues of The Quit Smoking
Report on our web site. Just visit:
http://www.quitsmoking.com/ezine/

Fred Kelley
fredk@quitsmoking.com
QuitSmoking.com

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ARTICLE: You Can Control Your Weight As You Quit Smoking

Article provided by The Weight-control Information Network
(WIN), a service of the National Institute of Diabetes and
Digestive and Kidney Diseases (NIDDK), part of the National
Institutes of Health, under the U.S. Public Health Service.

If you want to stop smoking but are worried about gaining
weight, this brochure may help you. Many ex-smokers do gain a
few pounds, but only a few gain a lot of weight. The best action
you can take to improve your health is to quit smoking. Smoking
is much more harmful to your health than gaining a few pounds.
Making some simple changes, like developing healthier eating and
physical activity habits, should help you control your weight
gain when you quit smoking.

WILL I GAIN WEIGHT IF I STOP SMOKING?

Not everyone gains weight when they stop smoking. On average,
people who quit smoking gain only about 10 pounds. You are more
likely to gain weight when you stop smoking if you have smoked
for 10 to 20 years or smoked one or more packs of cigarettes a
day. You can control your weight while you quit smoking by
making healthy eating and physical activity a part of your life.
Although you might gain a few pounds, remember you have stopped
smoking and taken a big step toward a healthier life.

What causes weight gain after quitting?

When nicotine, a chemical in cigarette smoke, leaves your body,
you may experience:

** Short-term weight gain. The nicotine kept your body weight
low, and when you quit smoking, your body returns to the weight
it would have been had you never smoked.

** You might gain 3 to 5 pounds due to water retention during
the first week after quitting.

** A need for fewer calories. After you stop smoking, you may
use fewer calories than when you were smoking.

Will this weight gain hurt my health?

The health risks of smoking are far greater than the risks of
gaining 5 to 10 pounds. Smoking causes more than 400,000 deaths
each year in the United States. You would have to gain about 100
to 150 pounds after quitting to make your health risks as high
as when you smoked. The health risks of smoking and the benefits
of quitting are listed below.

THE HEALTH RISKS OF SMOKING

When you smoke...

** Your heart rate increases.

** You expose yourself to some 4,000 chemicals in cigarette
smoke and 40 of these chemicals cause cancer.

** You are much more likely to get lung cancer than a nonsmoker.
Men are 22 times more likely to develop lung cancer, while women
who smoke are 12 times more likely.

** You are twice as likely to have a heart attack as a
nonsmoker.

** You increase your risk for heart disease, stroke, some types
of cancer, emphysema, chronic bronchitis, and other lung
diseases.

** You are hurting not only your own health, but the health of
anyone who breathes the smoke, including nonsmokers.

THE BENEFITS OF QUITTING

When you quit smoking...

** Your body begins to heal from the effects of the nicotine
within 12 hours after your last cigarette.

** Your heart and lungs start repairing the damage caused by
cigarette smoke.

** You breathe easier and your smoker's cough starts to go away.

** You lower your risk for illness and death from heart disease,
stroke, chronic bronchitis, emphysema, lung cancer, and other
types of cancer.

** You contribute to cleaner air, especially for children who
are at risk for illnesses because they breathe others' cigarette
smoke.

(Adapted from the National Cancer Institute's "Smoking: Facts
and Tips for Quitting")

WHAT CAN I DO TO AVOID GAINING WEIGHT WHEN I QUIT SMOKING?

To avoid gaining weight when you quit smoking, you need to
become more physically active and improve your eating habits
before you stop. Physical activity helps to control your weight
by increasing the number of calories your body uses. Making
healthy changes to your eating habits will prevent weight gain
by controlling the amount of calories you eat. Try to reduce
your chances of gaining weight by being more physically active
and improving your eating habits before you stop smoking.

Become More Physically Active.

Becoming physically active is a healthy way to control your
weight and take your mind off smoking. In one study, women who
stopped smoking and added 45 minutes of walking a day gained
less than 3 pounds. In addition to helping control your weight,
exercise increases your energy, promotes self-confidence,
improves your health, and may help relieve the stress and
depression caused by the lack of nicotine in your body.

You can become more physically active by spending less time
doing activities that use little energy, like watching
television and playing video games, and spending more time doing
physical activities. Try to do at least 30 minutes of physical
activity a day on most days of the week. The activity does not
have to be done all at once. It can be done in short spurts --
10 minutes here, 20 minute there -- as long as it adds up to 30
minutes a day. Simple ways to become more physically active
include gardening, housework, mowing the lawn, playing actively
with children, and taking the stairs instead of the elevator.

Improve Your Eating Habits.

Try to gradually improve your eating habits. Changing your
eating habits too quickly can add to the stress you may feel as
you try to quit smoking. Eating a variety of foods is a good way
to improve your health. To make sure you get all of the
nutrients needed for good health, choose a variety of foods from
each group in the Food Guide Pyramid (explained below) each day.
The Nutrition Facts Label that is found on most processed food
products can also help you select foods that meet your daily
nutritional needs. For a healthy diet, use the Pyramid to guide
your daily food choices and make sure you:

** Eat plenty of grain products, vegetables, and fruits.

** Choose lean and lowfat foods and low-calorie beverages most
often. Choose lowfat dairy products, lean meats, fish, poultry,
and dry beans to get the nutrients you need without extra
calories and fat.

** Choose less often foods high in fat and sugars and low in
nutrients.

FOOD GUIDE PYRAMID

You can view the Food Guide Pyramid online here:
http://www.quitsmoking.com/info/articles/controlweight.htm#pyr

Top of Pyramid

fats, oils & sweets, use sparingly

milk, yogurt and cheese group: 2-3 servings daily
meat, poultry, fish, dry beans, eggs, & nut group: 2-3 servings

vegetable group: 3-5 servings
fruit group: 2-4 servings

bread, cereal, rice & pasta group: 6-11 servings

Bottom of Pyramid

What Counts As A Serving?

Bread, Cereal, Rice, and Pasta Group

** 1 slice of bread
** 1 ounce of ready-to-eat cereal
** 1/2 cup of cooked cereal, rice, or pasta

Vegetable Group

** 1 cup of raw, leafy vegetables
** 1/2 cup of other vegetables, cooked or chopped raw
** 3/4 cup of vegetable juice

Fruit Group

** 1 medium apple, banana, or orange
** 1/2 cup of chopped, cooked, or canned fruit
** 3/4 cup of fruit juice

Milk, Yogurt, and Cheese Group

** 1 cup of lowfat or nonfat milk or yogurt
** 1 1/2 ounces of lowfat or nonfat natural cheese
** 2 ounces of lowfat or nonfat processed cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group

** 2-3 ounces of cooked lean meat, poultry, or fish
** 1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of
lean meat.
** 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1
ounce of meat.

WHEN YOU ARE READY TO QUIT SMOKING

Pick a day to quit smoking during a non-stressful period. For
example, try not to quit smoking during holiday seasons when you
might be tempted to eat more. Quitting during a stressful time
at work or at home might cause extra snacking or a smoking
relapse.

Try to focus on quitting smoking and healing your body. Your
first goal should be to quit smoking and let your body heal from
the effects of nicotine. After you feel better and are not
smoking, work harder on improving your eating and physical
activity habits to help you lose any weight that you might have
gained.

AFTER YOU QUIT

Learn how to reduce cravings for both cigarettes and food. Once
you stop smoking, it is important to learn how to handle
cravings for cigarettes and food. Remember, a craving only lasts
about 5 minutes. Consider these actions to help deal with your
cravings:

** Replace smoking with other activities. Snack on fruit or
sugarless gum to satisfy any sweet cravings. Keep your hands
busy. Replace the action of holding cigarettes with activities
like doodling, working puzzles, knitting, twirling a straw, or
holding a pen or pencil.

** Drink less caffeine. Try to avoid drinking beverages that
contain caffeine, such as sodas. Nicotine withdrawal will make
you feel jittery and nervous, and the caffeine may only make
nicotine withdrawal worse.

** Get enough sleep. When you feel tired, you are more likely to
crave cigarettes and food.

** Reduce tension. To help relieve tension, relax by meditating,
taking a walk, soaking in the tub, or taking deep breaths. Find
something that will help you relax and replace the urge to
smoke.

** Get support and encouragement. You need a lot of support when
you quit smoking. Talk to a friend when you get the urge to
smoke or join a support group such as Nicotine Anonymous. You
can also participate in workshops offered by health care
providers that will help you quit smoking. If you can, find a
friend to quit with you for mutual support.

** Talk to your doctor about nicotine replacement. If you have
significant withdrawal symptoms or are concerned about weight
gain, talk to your doctor. Some nicotine replacement products,
formerly available by prescription only, are now available over
the counter. Using nicotine gum or a nicotine patch, along with
improved eating habits and physical activity, will help you
reduce your risk of a smoking relapse. Nicotine gum has been
shown to delay weight gain after quitting. You may also want to
talk to your doctor about prescription medications that are
available to help you quit smoking.

[Editors note: QuitSmoking.com now offers patches and gum for sale in association with an online provider. Visit this page
to order: http://www.quitsmoking.com/patches.htm ]

** Try not to do things that tempt you to smoke or eat when you
are not hungry. Keep a journal of where and when you feel most
tempted to smoke and avoid these situations. Substitute healthy
activities for smoking to help you avoid the urge to smoke or
eat when you are not hungry.

Try not to panic about modest weight gain. Accept some weight
gain as a normal result of the nicotine leaving your body. Know
that quitting smoking is the best thing that you can do for you
and those around you. If possible, before you quit, prepare a
plan to quit smoking that includes simple changes in your eating
and exercise habits. Improving your lifestyle as you stop
smoking can help you prevent a large weight gain and become a
healthy nonsmoker.

Visit our site for products to help you lose weight:
http://www.quitsmoking.com/weightloss/index.htm

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Get full details at our web site.
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SMOKERS' STORIES

If you can help these folks with your suggestions please send
them email.

Katie Duncan <kduncan@is2.dal.ca> writes:
Subject: My Story:

I quit smoking 7 days ago after smoking for 5 years. I am
finding the cravings hard to deal with, but I think that I am so
turned off of smoking that I am going to make it. I am finding
that if I carry around a water bottle with me that has a straw,
it really helps with the cravings. Also deep breathing is
helping. I am already noticing a huge change in myself, and so
is everyone else. I have so much more energy and I am no longer
addicted to something that changes my personality when I don't
get it. I find the only times that are really bothering me are
right after dinner, so as soon as I finish eating, I put on my
shoes immediately and go for an hour long walk with my dog. This
has been a huge help!! I tried to use Zyban, and I am actually
really interested in hearing from anyone else that went on this
drug. I had a terrible reaction to it, I found that I couldn't
stop crying or shaking on it. It actually made me very depressed
and agitated. I would love to hear from anyone who took Zyban,
whether it worked, or not. So, I stopped taking it, and I am
just doing this on my own. I love the fact that there are
websites like this to help everyone. Good luck to everyone
else!!

Katie Duncan

+++

Asia <nfernie@auroracap.com> writes:

I'm 25 years old. Today is my 5th day without cigarette. I've
smoked for 7 years and quitting cold turkey is challenging. I'm
trying to keep busy during the usual times I smoke (like while
I'm driving, while I'm on my brakes at work, after I eat and
when I wake up in the morning). I've quit before but this time
I'm determined to never pick up a cigarette again. I use to make
excuses to continue to smoke. There are no more excuses. I know
it's killing me. My 9 year old sister always asks me why I
smoke. I never had an answer for her. I'm so embarrassed to look
her in the face knowing how impressionable she is and continue
to smoke. I would never forgive myself if she picked up my bad
habit.

Now I've started working out 3 times a week and eating healthier
so I won't gain much weight. I feel great. The cravings are
getting controllable because every time I get one I remind
myself why I quit. My boyfriend has been the greatest. He's very
supportive and encouraging. I would like to give my support to
anyone out there who may be quitting also. I know it's tough but
you can absolutely do it! Do it for yourself. Take it one day at
a time. I pray we can be strong together. Please keep me in your
prayers.
Thank you,
Asia

+++

Mark <mjlau@dowco.com> writes:
Subject: Thanks

My name is Mark and I would like to thank Fredk@Quitsmoking.com
and all of the writers for their immense support while I was in
the beginning stages of quitting smoking. I am now 35 and have
recently kicked a 20 year smoking habit and I am very sure that
this time is for good. I can say this because 5 months later I
have no urge to smoke again, in fact being around people who do
smoke doesn't bother me.

I like most quitters had tried several times before, with a
variety of different ways. I tried cold turkey at least 20
times, I tried cutting down several times, I tried the patch
once and I even tried setting a date once that a friend of mine
3 years later was still reminding me about. One day while in the
Doctors office he out of the blue asked me when I was going to
come in and see him about Zyban, I asked him some questions, got
a pamphlet, went home did some more research and decided to get
a prescription filled. I noticed that after 3 days on Zyban that
my habit was decreased, from 25-30 to 13 a day and instead of
going the first 2 weeks I was able to bump my quit date up by a
week. Now I'm not going to say that it has been a complete piece
of cake because it hasn't but it has been a whole lot easier
than ever before. My quit date was April 26/99 it is now July
6/99 and I am still smoke free I can breath a whole lot easier
and even though out of the blue I get a craving I still have no
desire to have a smoke. Thanks again to Fred and his report and
to all his writers.

Mark...

====================

Where's your story? I'd sure like to share it with the other
subscribers to this email list. Submit Your Smoker's Story

I hope to hear from you!

Next Issue: 08/03/99

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You can find additional helpful quit smoking tips and
information at http://www.quitsmoking.com/quitinfo.htm

While you're there, take a look at our products page at
http://www.quitsmoking.com/products.htm for some helpful
quit smoking tools.

Read and post messages: http://www.quitsmoking.com/bbs.htm
Quit Smoking Cartoons: http://www.quitsmoking.com/cartoons/
Quit Smoking Chat: http://www.QuitSmokingChat.com
i-quit-smoking.com email: http://www.i-quit-smoking.com

The QuitSmoking.com web site is a part of the growing
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http://www.ProsperousInternet.com for information on starting
your own Internet business.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Until next time, DON'T WORRY ABOUT GAINING WEIGHT,

Fred Kelley

QuitSmoking.com
Phone: 770-346-9222
Fax: 770-475-5007
Web: http://www.quitsmoking.com
Email: mailto:fredk@quitsmoking.com

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(c) Copyright 1999 Fred H. Kelley
This email may be freely distributed and forwarded
as long as the entire email remains intact.

DISCLAIMER: I am not a doctor or professional therapist.
The information included in this email is my opinion and the
opinions of the people sending in their comments.
Fred Kelley and QuitSmoking.com make no warranties,
either expressed or implied, about the truth or accuracy of the
contents of The Quit Smoking Report.

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