How to Successfully Quit Smoking
If you have ever tried to break a habit you know just how difficult that it can be. There are so many pieces that play into a habit and why we do them. Some habits, like smoking, bring in their own set of difficulties like psychological and physiological effects. These steps will help you gather the tools needed to help you be successful.
Step 1 Commit Fully
The first step is vital when wanting to change a habit, especially and addiction like smoking. It is vital to commit completely from the beginning. Tell people that you are quitting, create a plan and determine that you will be successful. During this time of commitment ask for help. Get those people on your side that will hold you accountable and will encourage you to stay on the path that you are taking. It may seem trivial but in the end that commitment is what will help you through the tough times ahead.
Step 2 Make a Plan
The second step is crucial if you want to be successful. You need to make a plan on how you are going to quit. This plan will include setting milestones with rewards and what rewards will be gained when those milestones are achieved. Make the rewards count so that you are motivated by them. Join an online forum or support group to make you accountable and seek help when those cravings hit.
Step 3 Know the Withdrawal Will be Hard
The third step is to understand that impact of nicotine withdrawal. There will be many side-effects to withdrawal. Not only will there be the physical effects of the cravings, feeling sluggish, the “smoker’s cough” that will expel the tar and nicotine from your lungs but there are also many psychological effects. These include feeling anxious, depressed, impatient, tired and even hostile. The first response will be to get that cigarette to remove these feelings but they are only temporary. Stand firm in your resolve as they should only last 3-7 days. There are many great products that will help detox the nicotine from your system quickly and safely so that the withdrawal is made easier.
Step 4 Know Your Motivation
Step four is vital to help remind you why you are quitting smoking. What is your motivation? What is it that is driving you to stop? Write these reasons down and hang them where you will see them all the time. Maybe you are quitting for you family, kids, health and/or financial. Write down specifically what your motivations are and remind yourself of them when those cravings hit.
Step 5 Write Down Your Rationalization
Step five is important so that you can see exactly why you think you want to take that one puff or just smoke that one cigarette. As your mind tries to rationalize why you want to cheat write them down and then say them out loud. There is something powerful about reading out loud those things that you want to change. Listen as you read them to see if they really make sense.
Step 6 Not Even One Puff
In step six you will make a vow to coincide with your step one commitment. You must vow that you will not even take one puff, because, one puff leads to two that leads to three and pretty soon you are right back where you started. If you vow to not take one puff, even when those cravings are off the charts, then you will be able to make it through those temporary cravings.
Step 7 Look for Those Triggers
In step seven you will be looking for those habits or things in the day that will trigger your cravings. Are you a habitual smoker that smokes throughout the day because that is simply what you are used to doing? Switch up your routine until you are through the withdrawal stage. Is it places that you frequent that trigger your desire to smoke? You will need to avoid those places until you are through the withdrawal stage. Learn to do relaxation breathing when you get those cravings. Keep your hands busy and find non-smoking friends that will be able to help take your mind off of cigarettes.
Step 8 Keep Positive
Step eight encompasses many aspects. You will need to keep positive and remember that if you fail to get right back up and start moving forward again. Take those negative habits and replace them with positive habits. Drink plenty of water and keep healthy snacks around to help curb those cravings. Remember the detox products that will help eliminate the tar and nicotine. Delay the urge to smoke by reminding yourself of why you are quitting. Remember those rewards you are looking forward to earning. Know that you can do it and be successful!
How to know the truth about essential oils
Essential oils are the craze these days. Almost everyone you talk to is using essential oils and now even large retail chains are selling essential oils. So how do you know which oils are the best? How do you know what essential oils are pure? I am going to tell you 5 facts about essential oils to help you determine what to look for in purity.
Fact one essential oil grades
There is no governing body that grades or certifies production or quality of, nor sets a standard for grading essential oils. Therapeutic grade oils is a marketing campaign, a very good one, but just a marketing ploy. There is one essential oil company that has coined the phrase “Certified Pure Therapeutic Grade”, it is just a marketing tool. When you are looking at essential oils don’t be fooled by certifications or grades.
Fact two ISO certified essential oils
The ISO, International Organization for Standardization, was established in 1947 to certify universally accepted standards for individual essential oils. They provide the specifications for industry norms for essential oils so that each batch of oils is similar in flavor or fragrance. They do not set a grading system of quality. They simply set the specifications so that each essential oil is the same in 2015 as it was in 1947. When an essential oil is ISO certified it simply means that it has been distilled to their specifications but it in no way reflects the quality of that essential oil.
Fact three AFNOR certified essential oils
The AFNOR is simply the French branch of the ISO. It again is just setting specifications for norms with essential oils. It does not set a quality standard but is used in order to set the highest purity and quality available but there is not a rating system.
Fact four GRAS certified essential oils
The final fact that I am going to mention is the GRAS certification. This stands for Generally Recognized as Safe. It is FDA premarket and approval for food additive use certificate. It is for those essential oils that are used in food and are deemed safe to use. There is a list with the FDA on these approved oils. Remember, not all essential oils are approved for internal use and should be used with great caution if they are not on this list. If you are going to ingest essential oils for more than the use in food then you need to consult with your doctor for their recommendation. Not all essential oils are GRAS rated and can reach toxic levels.
How to make your fiber work for you to create greater wellness.
We all see the commercials for fiber and for chronic digestive illnesses and wonder which product is right for me. This one says it helps with this illness and this one helps with this but what is right and does it really work. Let’s take a look at fiber and how it works on our bodies.
Understanding our health and wellness
First there are two types of fiber, soluble and insoluble. Both are crucial to our digestive health. Soluble is the fiber that turns mushy when you add water like oatmeal. This fiber is naturally found in oatmeal, nuts, beans, apples and blueberries. It is crucial in our digestive health. It protects our heart by attaching to cholesterol and removing it from our bodies. It also helps keep our blood sugar from spiking since it is a carbohydrate but it does not break down. We have all heard how fiber makes us feel fuller and so it aids in weight loss. It also aids in creating healthy bowl movements.
The second type of fiber is insoluble. This type is naturally found in seeds, skins of fruit, whole-wheat bread and brown rice. It is also very important in overall wellness and health. Once again it helps us feel fuller and aids in weight loss. It also helps with digestive issues such as constipation, hemorrhoids and fecal incontinence. But is there more to great digestive health?
Yes, there is!
What to look for in health and wellness products
Second, we should look at fiber products that aid in our overall health. Do they have more than one type of fiber? What about Probiotics and prebiotics? Well, I am here to tell you about probiotics and prebiotics as well.
Prebiotics simply put is food for the probiotics so that they can survive. There are not digested in our bodies but are necessary for probiotics to do their very important work. Probiotics are the good bacteria in our bodies that aids in digestion. They help replace good bacteria, lower bad bacteria as well as balance the good and bad bacteria. Two types of probiotics help with diarrhea, digesting lactose, ease symptoms of IBS and IBD, infections diarrhea due to illnesses, and diarrhea caused by antibiotic use. They are also thought to help in other non-digestive issues.
Third, there are products that aid in complete digestive health. Look for those products. Look for products that help with complete digestive wellness so that you are not flushing your money down the toilet! Make it count.