Hi there. The Free Fitness Tips Newsletter - April 2008 is now online. There’s a lot been going on this month so I hope you enjoy it.

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I would appreciate any feedback you have regarding the issues covered in the newsletter. If you want to leave your thoughts please comment on this blog post.

It is important that you and your partner support each other when making difficult decisions or going through difficult periods during your life. One such time is when your partner makes the decision to stop smoking cigarettes. It will be a difficult time for them and they will need your help and support to ensure that they succeed. In this article I discuss four ways that you can assist your partner on their quest to quit smoking.

1) JOIN HIM OR HER:- Obviously, this only applies if you are a smoker also but if you do smoke this is a tremendous way to support your partner. By making up the decision to give up with them you will be going through the same things that they go through (withdrawal symptoms, cravings etc) and therefore truly understand. You will also be able to support each other when times get tough and hopefully improve both of your chances of succeeding.

If you are not a smoker you could maybe try making another sacrifice to support your partner. Maybe you could lose some weight? Perhaps you could give up coffee? Even better, why not ask your partner what they would like you to do for them whilst they are giving up smoking. This shows that you fully support them in their decision and are prepared to make a sacrifice of your own to help them succeed.

2) BE AWARE OF THE TRIGGERS WHICH MAY ENCOURAGE SMOKING:- Most people who smoke encounter scenarios which subconsciously lead to them craving a cigarette. If you and your partner can determine what these triggers are you can then both try and avoid them. There are a number of triggers that are very common to most smokers.

One such trigger is social settings. Many smokers are more inclined to light up in social settings, particularly where there are other smokers around. If this is the case then you could both try going to places that are smoke free.

Another common trigger is smoking paraphernalia. To avoid this being an issue do a clean sweep of your house and make sure that all paraphernalia associated with smoking is removed including; cigarettes, lighters, matches, pipes, tobacco, filters, papers and ashtrays. By removing objects associated with smoking you are not just removing a potential trigger. You are also making it more difficult for your partner to actually smoke should they get the urge.

3) TAKE UP A NEW ACTIVITY TOGETHER:- One of the best ways to take a smoker’s mind of smoking is to do something new. This will take their mind of cigarettes and focus it on this new and exciting activity. If you start the activity with your partner it will make them much more likely to stick at it and also give you an opportunity to spend some quality time together.

4) STAY POSITIVE:- If you are positive about your partner’s decision to quit smoking it will make them positive too and seriously improve their chances of success. You may find it difficult to stay positive at times because they are likely to be grumpy or miserable whilst craving a cigarette. However, if you give in and be grumpy and miserable back to them you will just make them want a cigarette that little bit more. If you stay bright and positive, even when you don’t feel like it, you will be a great help to your partner.

Remember that quitting smoking is very difficult, especially when doing it alone. By providing support to your partner you are making it much more pleasant. I am not saying it will be easy but your support may be just what your partner needs to finally overcome their addiction.

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If you enjoyed this or the any of the other articles on quitting smoking you might be interested in the lung detox program. This exciting program outlines how you can clean your lungs out within one year of quitting smoking.

Weight gain is a very common side effect of quitting smoking. Most people do gain a few pounds after giving up. However, just because you stop smoking does not mean that you will gain weight. If you understand why this weight gain occurs then you can reduce the chances of it happening. In this article I outline the reasons behind why people gain weight after giving up smoking and what can be done to avoid this.

1) REPAIRED TASTE BUDS:- By smoking you dull and damage your taste buds. This damage is generally not permanent and the taste buds usually heal when you stop smoking. However, when your taste buds heal the food you eat starts to taste a lot better than it did when you smoked. Since it tastes better you are a lot more tempted to eat food than you were before.

2) INCREASED APPETITE:- Nicotine is an appetite suppressant. It is thought that nicotine stops your body releasing insulin. Insulin controls the amount of glucose in your blood stream. If adequate amounts of insulin are not released then your body does not trigger the hunger signals. This explains why a lot of the time you can often go without food and smoke a cigarette instead. However, this is not healthy as by blocking insulin your body is being prevented from operating normally. When you stop smoking you will feel hungry more often because your body is now functioning correctly.

3) REDUCED METABOLIC RATE:- Smoking increases your metabolic rate marginally. According to this article people who smoke heavily can burn an additional 200 calories per day. Therefore, when you stop smoking these additional calories often lead to weight gain.

4) INCREASED TEMPTATION TO SNACK:- After you quit smoking you often experience a “lacking” feeling. For example, when you go on your morning break and you do not have a cigarette it feels like something is missing. Many people turn to snacking to fill this void meaning that they eat more and gain weight.

So to summarise when you stop smoking:
- Your food will taste better.
- Your appetite will no longer be suppressed.
- Your metabolic rate will decline marginally.
- You will experience a “void” which you want to fill with food.

After reading the above information it is understandable why stopping smoking can lead to you gaining weight BUT you can now take action to prevent this weight gain. This will take a little planning and preparation and you will have to slightly modify your diet or do a little additional exercise.

For the exercise you could try taking a 30 minute walk each day, start swimming a few times a week or take up a team sport. You will not need to lots and lots of additional exercise. At most you need to be burning an additional 200 calories per day or 1400 calories per week.

For the food you will want to eat more so you need to control this. One way to make yourself feel fuller and avoid giving in to this temptation is to drink more water e.g. every time you crave a cigarette instead try drinking a large glass of water. This will make you feel fuller quicker. Another solution is to eat foods that are low in calories but rich in fiber e.g. whole grain breads and cereals, fruits and vegetables. These will make you feel full whilst keeping the level of calories you consume to a minimum. A third solution is to chew gum. The chewing motion will take your mind off food and send triggers from your mouth to your stomach, making your body think it is full.

Giving up smoking is on its own a difficult task and thinking about diet and exercise as well does not make it any easier. However, if you have made the decision to quit smoking then the possibility that you will gain weight is a factor that you will have to deal with. I hope reading this article makes it easier for you to keep off the weight if you make the decision to quit smoking. With a little planning and preparation you should be able to keep off the weight, keep off the cigarettes and if you’re lucky improve your overall health and appearance too.

Hi everyone. Welcome to the final article in this extended series on quitting smoking. If you want to access all the articles in this series then you can do so using the links at the bottom of this post. Anyway, here are your final tips to help you quit smoking.

10) TRY A HOLISTIC APPROACH:- A holistic approach requires you to not just focus on quitting smoking but to also try and be a healthier person overall. As well as trying to give up smoking you would try to exercise more and eat a healthier diet. Plus, you would focus on improving your mental and emotional well being using meditation and stress control techniques.

Using a holistic approach to quit smoking can be a very effective method because your new lifestyle will often help take your mind off cigarettes and reduce your cravings. Plus, you will feel a lot better both physically and mentally increasing your desire to stay away from the cigarettes.

11) TRY HERBAL SUPPLEMENTS:- Herbal supplements are a very useful product to help you quit smoking and can be used in conjunction with the holistic approach discussed above. Herbal supplements help remove the toxins from your body that are created by cigarette smoke. They also help you deal with many of the symptoms associated with giving up smoking including; weight gain, restlessness and most significantly the cravings. Herbal supplements can be obtained from many health food shops, pharmacy chains and the Internet.

12) DON’T BECOME DISCOURAGED:- It is believed that the average smoker fails 3 or 4 times before finally overcoming their addiction. Therefore, do not be discouraged if you fail in your first attempt. Instead look at the reasons why you failed, try to address them and most importantly TRY AGAIN. If you have the mental strength and tell yourself that you can succeed then you will.

There you have it - 12 top tips for quitting smoking. Now it’s over to you to let me know what you think. Do you think I have missed any tips out? If so leave a comment on this post with your very own stop smoking tips. The more people that contribute the bigger the list will get and the more people it will help. It’s now your list so lets see how big you can make it.

Other Articles in this Series:

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12 Top Tips to Help you Quit Smoking - Part 1

12 Top Tips to Help you Quit Smoking - Part 2

12 Top Tips to Help you Quit Smoking - Part 3

12 Top Tips to Help you Quit Smoking - Part 4

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If you enjoyed this article series and are looking for an excellent quit smoking product try the Quit Smoking CareKit by Boiron which can be purchased from Vitabase:

Hey everyone and welcome to part 3 of this extended article series on quitting smoking.

7) THINK ABOUT THE FINANCIAL BENEFITS:- The price of cigarettes is increasing constantly. If you add up the total amount you spend on cigarettes each week, each month or each year, you may be surprised. Surely you could be investing this money more wisely. Maybe you could take your partner out for a restaurant meal each week? Perhaps you could go on an additional night out with your friends? If you are disciplined enough you could even use this money to save for a holiday, a car or a deposit on a house. By smoking cigarettes you are exchanging your money for a product which has the potential to make you ill or even kill you. Think about how much you could improve your financial situation just by stopping smoking.

8) THINK ABOUT THE EFFECT SMOKING HAS ON OTHER PEOPLE:- Apart from having a negative impact on you personally, smoking also affects the environment and those around you. You may not have a problem with putting your own health at risk but what about the health of your friends, family or loved ones? Passive smoking impacts upon those around you and you need to consider whether you want to be responsible for this.

In particular, your smoking can affect your children. Children very often emulate the actions of adults and may want to try it simply because they see you having a cigarette. This study shows that children who have one or more parents that smoke are twice as likely to develop a habit compared with those who have non-smoking parents.

9) TRY A QUIT SMOKING PROGRAM:- A good quit smoking program will help you deal with the many difficulties you are likely to encounter whilst trying to give up. To find the best quit smoking program for you personally a little research is required. Try asking other people who have quit smoking what worked for them and which programs they would recommend, doing some research online or even asking your doctor. A good program should help you deal with the cravings, ease the withdrawal symptoms and address the weight gain that is often associated with quitting smoking. Most importantly it should contain steps that work for you as an individual. Everyone is different so keep this in mind.

I hope you’re enjoying the tips so far. As I keep emphasising remember that you are the most important factor when quitting smoking. If you don’t want to quit you won’t. If you really want to give up cigarettes you will be able to do it. I’ll be back tomorrow with the final installment of quit smoking tips.

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Other Articles in this Series:

12 Top Tips to Help you Quit Smoking - Part 1

12 Top Tips to Help you Quit Smoking - Part 2

12 Top Tips to Help you Quit Smoking - Part 3

12 Top Tips to Help you Quit Smoking - Part 4

Hey everyone. Hope you enjoyed the last selection of quit smoking tips. Here’s three more for you.

4) RECOGNISE THE POWER CIGARETTES HAVE OVER YOU:- As already mentioned, lighting up a cigarette can become an integral part of your day to day life. The longer you smoke the more likely it is that smoking has become part of your daily routine. You may not even realise how dependent you actually are on cigarettes. However, next time you run out of cigarettes stop and think how much you are feeling the cravings. Remember, if you smoke a pack of 20 cigarettes every day that means you are having to give up something that you have been doing 20 times each day, 140 times each week and 7,300 times each year. It’s probably something you do more often than almost anything in your life and it’s more than likely that you have a serious mental addiction to smoking.

By identifying a mental addiction you are taking a very important step towards quitting smoking. Whereas previously you may have smoked 20 cigarettes a day without thinking about it you can now have a certain degree of control. Think about how many cigarettes you are actually smoking each day and then try to reduce this figure.

5) TRY QUIT SMOKING PRODUCTS:- There are a number of products out there which can assist you in your quest to quit smoking. These include; pills, patches and gum. Now whilst these products can be useful you have to remember; “If it sounds too good to be true, it probably is.” There is no magic solution that can instantly eliminate your cravings and stop you smoking for good. The number one requirement is that you have the desire and willpower to quit smoking. You cannot rely solely on these products. However, if you really want to give up smoking then there is no reason that you cannot benefit from these types of product.

6) GO COLD TURKEY:- Cold turkey is not for everyone so before you even consider this option you have to ask yourself “Do you have the willpower to go cold turkey and give up cigarettes instantly?” You may require the help of some quit smoking aids but if you can do it successfully this is an excellent way to stop smoking. By going cold turkey you will immediately remove the financial burden and the danger to your health associated with smoking. Cold turkey is also one of the most likely methods to create permanent results if you stick it out.

I hope these tips prove useful to you. Quitting smoking is down to you so don’t just read this article. Take it in, take action and then take positive steps towards stopping smoking. I’ll be back in the next few days with three more top tips.

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Other Articles in this Series:

12 Top Tips to Help you Quit Smoking - Part 1

12 Top Tips to Help you Quit Smoking - Part 2

12 Top Tips to Help you Quit Smoking - Part 3

12 Top Tips to Help you Quit Smoking - Part 4

Giving up smoking is difficult. It is an act that people can easily become addicted to both chemically and mentally. As you smoke your body begins to depend on the nicotine and other chemicals contained within a cigarette, creating a chemical addiction. You also become mentally dependent on cigarettes because your brain starts to associate smoking with parts of your daily routine e.g. if you have a cigarette before bed your brain soon starts to make a mental connection and you may find it difficult to sleep without having a cigarette first. Although quitting is difficult it is not impossible. In this article series I will be discussing 12 top tips which should help you in your quest to give up smoking. Today’s article contains the first three.

1) THINK ABOUT YOUR HEALTH:- One of the main reasons for quitting smoking is the effect that it will have on your health. Cigarettes contain a number of harmful toxins and chemicals which are introduced to your body every time you smoke including; Hydrogen Cyanide, Carbon Monoxide, Ammonia, Formaldehyde, Arsenic and DDT. In total cigarettes contain over 4,000 chemicals, 43 of which are scientifically proven to be cancer causing agents. Smoking does not just damage your lungs. It also has a negative impact on all your major organs and can lead to the development of multiple types of cancer including:

- Lip Cancer.
- Mouth Cancer.
- Throat Cancer.
- Bladder Cancer.
- Stomach Cancer.
- Kidney Cancer.
- Colon Cancer.
- Skin Cancer.

Apart from the above, smoking can have a negative impact on the appearance of your teeth and skin. It can cause your teeth to become yellow and discoloured or even to fall out completely. Smoking also causes makes your skin develop wrinkles and gives it a yellowish tint. Surely, the significant risk to your personal health is a good reason to consider quitting smoking.

2) THINK ABOUT WHY YOU SMOKE:- Very often there is a trigger for your smoking. Perhaps you are stressed out and smoking temporarily relieves this stress? Maybe everyone at your workplace smokes and it is a form of social interaction for you? Once you understand why you are lighting up that cigarette you are in a much better position to quit. You can identify which scenarios make you more likely to smoke and then take steps to avoid them. For example, if you smoke with your colleagues on your work breaks perhaps you could use this time to go for a walk instead or do some other activity which does not involve being around smokers. If you smoke to relieve stress perhaps you could learn some natural stress control techniques.

3) DON’T FOCUS ON GIVING UP SMOKING:- This tip may sound rather silly but let me explain further. If you are thinking every day about how bad smoking is for you and how much you want to give up, you are actually making yourself think about cigarettes more. Whilst it is important that you realise the need to quit smoking, constantly thinking about it is not helpful and will make you want to smoke even more. Therefore, make the commitment to quit but do not dwell on it.

Ultimately, giving up smoking is down to you. You are the only one who can determine whether you succeed or fail. However, I hope the tips in this article help you on your quest. I’ll be back soon with three more top tips.

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Other Articles in this Series:

12 Top Tips to Help you Quit Smoking - Part 1

12 Top Tips to Help you Quit Smoking - Part 2

12 Top Tips to Help you Quit Smoking - Part 3

12 Top Tips to Help you Quit Smoking - Part 4

Hi Everyone. Today I found this great video on burning fat using high intensity interval training and thought I would share it with you guys. The video’s by Craig Ballantyne, a Certified Strength and Conditioning Specialist (CSCS). I found it particularly useful because I realised I had not been dropping the intensity enough during the rest periods of my fat burning cardio workouts. According to this video you need to be dropping down to a walking pace after doing a high intensity interval. Anyway, have a watch and see what you think.

If you are on a vegan or vegetarian diet it is important to consider the impact this will have on your pregnant baby. Whilst participating in this type of diet has a number of health benefits, you can sometimes miss out on important vitamins and minerals. However, with a little extra thought this can easily be compensated for. In this article I discuss how you can stay on a vegan or vegetarian diet without putting the health of your unborn child at risk.

The first and most important thing you need to do is to inform your doctor that you are a vegan or vegetarian, preferably at your first pre-natal checkup. They can then talk about your current diet in greater detail and determine which nutrients you are currently getting enough of and which areas of your diet may require improvement. In most cases your doctor will recommend that you add certain foods to your diet but sometimes they may prescribe a supplement aswell.

It is important to note that supplements should only be taken if prescribed by your doctor. Overdosing on supplements can be very damaging and ideally you should be getting all your nutritional requirements from your diet. There are lots of great books out there covering the vegan diet and pregnancy which contain a large selection of tasty recipes. If you go to your local library and have a browse you should be able to find something that suits your needs. Alternatively, try this ebook on vegan and vegetarianism.

One good way to approach the vegan diet whilst pregnant is to get a list of all the vitamins, nutrients and minerals you will require whilst pregnant (this should be available from your doctor). You can then use this list in conjunction with your vegan recipe book to pick out a variety of foods that you like but which also cover all the nutritional bases. Once you have selected the foods that you enjoy you can then make them more interesting by researching multiple tasty recipes. If your recipe book is rather limited for some of the food groups you have chosen then try the following websites:

- http://www.foodnetwork.com
- http://www.recipesource.com
- http://www.recipetrove.com
- http://www.cookingcache.com

Accommodating pregnancy into your vegan diet is not just an opportunity to find new recipes for foods you like. It is also provides you with a great chance to try making your diet more exotic by experimenting with foreign foods that you have never tried before. Most countries will use the same base ingredients but in different ways. Not only will this allow you to expand your diet but you will also improve your culinary skills and be able to impress your friends and family.

One consideration when cooking up your vegan diet is to be wary of spicy foods. Spicy foods can potentially upset and aggravate your stomach, something you do not want to experience when pregnant. Therefore, if you want to try some of these spicy recipes whilst pregnant maybe just half of the seasoning.

The increasing popularity of vegetarianism and veganism has made it easier than ever to maintain your diet without compromising the health of your baby. A number of vegetarian/vegan substitutes, such as tofu and soy products, are now available. Plus, many fruit juices and cereals are now fortified with essential nutrients. It’s just a case of finding the right products and then using the right recipes to keep your diet varied and interesting over the course of your nine month pregnancy. I hope this article helps you in formulating a healthy, interesting and tasty vegan/vegetarian diet for the duration of your pregnancy.

Welcome to the final article of the series on 14 essential vitamins & minerals to consume during pregnancy. You can access all the other articles in this series using the links at the bottom of this post. Today I will be discussing Protein, Vitamin B1, Vitamin B2 and Zinc.

11) PROTEIN:- Protein is the building block for all your body’s cells (you can read more about Protein by reading my Protein Articles) and so is highly important in the healthy growth and development of your baby during pregnancy. Protein is particularly important in the second and third trimester when you and your baby are growing at an increased rate.

Protein can be found naturally in a number of food products including; beans, poultry, red meats, fish, shellfish, eggs, milk, cheese, tofu, fortified cereals and yogurt. Protein supplements including bars and shakes are another rich source of protein. Pregnant and nursing women are advised to consume at least 70 grams of protein every day which is approximately 25 grams more than pre-pregnancy protein requirements.

12) VITAMIN B2 (RIBOFLAVIN):- Riboflavin assists in the development of your baby’s bones, muscles and nervous system. Riboflavin deficiency during pregnancy can lead to pre-eclampsia in expectant mothers and potentially anemia, digestive problems, poor growth and a suppressed immune system (increasing the risk of infection) in the newly born baby.

Riboflavin is available in a number of foods including; whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs. It is recommended that pregnant women consume a minimum of 1.4 milligrams of Riboflavin each day and nursing mothers are advised to increase their intake to 1.6 milligrams each day.

13) VITAMIN B1 (THIAMIN):- Thiamin assists in the development of your baby’s organs and central nervous system. Nursing mothers who do not consume enough Thiamin are at risk of having babies with beriberi, a disease which can affect the baby’s heart, lungs and nervous system.

Thiamin can be found in; whole grain foods, pork, fortified cereals, wheat germ and eggs. Both pregnant women and nursing mothers are advised to consume at least 1.4 milligrams of Thiamin per day.

14) ZINC:- Zinc is essential for fetal growth because it aids in cell division which is the primary process in the growth of a baby’s tiny tissues and organs. It also help pregnant women produce insulin and other enzymes.

Zinc is naturally available from a number of sources including; red meats, poultry, beans, nuts, grains, oysters, dairy products, fortified cereals and supplements. It is recommended that pregnant women consume at least 11 milligrams of Zinc every day.

Please note that the references to the negative consequences of overdosing on vitamins contained in these articles very rarely occurs as a result of our diets. They are often a results of taking additional vitamin supplements. To avoid overdosing on vitamins make sure that you tell your physician the exact vitamins, medications and supplements (including herbal supplements) that you are taking currently, even if you believe some of them are insignificant. They can then advise you on the vitamins that you need to be consuming based on your current situation.

Also be aware that the recommendations in these articles are not a substitute for your doctor’s advice. Even if you are sticking to the RDA for the vitamins you consume, you still need to consult your physician. The RDA provides you with a basic outline but your physician is qualified to give you a professional recommendation which is based on your individual circumstances.

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Other Articles in this Series:

14 Essential Vitamins & Minerals to consume during Pregnancy - Part 1

14 Essential Vitamins & Minerals to consume during Pregnancy - Part 2

14 Essential Vitamins & Minerals to consume during Pregnancy - Part 3

14 Essential Vitamins & Minerals to consume during Pregnancy - Part 4

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