Quit-Smoking Tips

Many smokers believe that smoking relieves stress, relax them. That's not true. The nicotine addiction is what causes stress in first place. 

The smoker is nicotine dependent and the body when deprived of nicotine, will go on anxiety/stress mode. Quickly, the smoker will feed the addiction by smoking a cigarrete or two. And, this is the moment, when the smoker feels the sensation of relieve, relaxation. Because the addiction is being satisfied.

Smokers deal with more stress in their jobs, than their non-smoker colleagues. The nicotine addiction adds more stress and less focus.

Symptoms of Nicotine Withdrawal

When a smoker stops smoking, the nicotine starts to leave the system and that causes the dependent body to react. 

These are some of the most common symptoms of nicotine deprivation:

• Persistent coughing
• Intense craving for cigarettes
• Trouble sleeping
• Trouble concentrating
• Irritation
• Anxiety
• Headaches
• Feeling down or sad
• Appetite increasing
• Fatigue
• Constipation
• Restless

Nicotine withdrawal involves physical, mental and emotional symptoms.

The first week normally is the worst, is when the symptoms are stronger. 

But, there are good news it is possible to overcome the nicotine withdrawal with a plan and with the right mindset.  

First step to start this journey: THE RIGTH MINDSET

 - The right mindset is fundamental. You need to know that you are not making a sacrifice by quitting cigarettes. You are freeing yourself from an addiction that is stealing health from you and moments of your life. You, constantly, need to interrupt moments with friends and family for a smoke. 
Feel happy that you are getting rid of  this.

- You don't smoke because you like and you want to. You are addicted. You have to smoke.

- The cigarette is not your "friend" that keeps you company when you feel lonely and when you are waiting for someone.. Nicotine will be present, whenever needs to be fed, not because you have a free time or because you're bored, waiting for someone, in a coffeeshop.

- Cigarettes don't help you to focus while you are working. if you smoke while you are working, you can be more focused, because you don't need to interrupt your work to feed the nicotine addiction. 

- People talk how bad is to eat junk food, but at least these unhealthy foods give us some nutrients. And cigarettes? Nothing.. not even tastes good... and we are spending money in something that is killing us and on top tastes horrible, but we got used to it!!!  

How addict are we!?! This is not entirely our fault. Nicotine is highly addictive. It's a trap. A trap conceived to keep you coming back for more. An effective and profitable trap...

Anyway, why are you trying to convince yourself to stop smoking? The fact is that a cigarette contains over 5000 chemicals. 70 of those linked to cancer.

In the moment you stop smoking, the body will start to clean and heal itself. 

So, Let's fix this! - The Plan

1- Set a date. 
Picking a date will give you the time to prepare yourself mentally for that moment. 

2 - Understand and Accept the symptoms.

What you are feeling is the body adjusting and getting used to not having nicotine. The symptoms will make you feel weaker and will tempt you to give up. There's when the mind needs to stay strong and accept the symptoms as part of the process. It will get easier. Be positive!


3 - Change your routine to avoid triggers.

• Smoking after drinking a coffee - Drink a glass of water after the coffee. It washes away the flavour of coffee. Switching to tea  is another option.

• Smoking after meals - Drink water, brush your teeth or chew a gum.

• Smoking when drinking alcohol - Drink a non- alcoholic drink, instead. At least for a couple of months. 

• Smoking at social events - Got to places where smoking is not allowed or avoid the smoking areas. Don't drink alcohol. Alcohol will weaker your mind and make you more permissive. 

• Stressful situation - Realise that smoking a cigarette will not solve the situation, just adds more stress.

• Smoking while using the phone - Sugar-free chewing gum, sunflower seeds, lupines, homemade popcorn, others.

• Smoking while driving - Sugar-free chewing gum, listen to mediation to stop smoking or take a public transport for the first weeks.

4 - Wait it out.
The urge to smoke comes and goes within 3 to 5 minutes. The craving will pass.

5 - Keep yourself busy.
Exercising, reading, listening music, dancing, writing, watching your favourite series, cooking, gardening, swimming,  sleeping, going out to smoke-free places, like: cinema, library, restaurants


6 - Make exercise.
Your appetite will increase, so better make some exercise to not gain weight. 
It will, also, help with other nicotine withdrawal symptoms: you will sleep better, you will distract your mind from  cigarette cravings and you will feel better and that will improve your mood.


7- Don't hang out with smokers.
At least for the first month. Breathing in other's smoke is a huge trigger. Passive smoking is, also, harmful and can cause cancer.
You can always talk with them on the phone.  
Or, if they are close friends or family, you can ask them to try to not smoke around you. What is hard and annoying for a smoker. 


8 - Remove all smoke reminders.
Get rid of cigarettes, lighters and ashtrays. It will trigger memories and tempt you. 


9 - Don't use nicotine replacements.
You don't want to quit an addiction to get addicted to another. It's a no-no.
You didn't need any help to force your body to accept nicotine, when it refused by coughing and others. You can do the same now.  

10 - If you relapse, just start over. 
Don't give up! Learn from your experience, what you could have done differently. 


11 - Stay smoke-free!
When you get to one month smoke-free, two, a year.. or even longer, always remember, that no matter how long you are smoke-free, you will always be an ex-smoker. 
Never think that you can just smoke a cigarette, nicotine is highly addictive and is very easy to go back, especially for an ex-smoker. 
Feel thankful and proud for every free-smoke day!

Every day is a Victory!

Help: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/whats-in-a-cigarette

Foods that Help to Lose Weight

Metabolism-boosting foods that help to burn calories while improving your health.

Ginger

Gingerols is a thermogenic component of ginger that speeds the metabolism by increasing the body temperature.  Ginger has also other many health benefits, like reduces cholesterol, helps digestion, others

How to incorporate it into my diet?

Teas, soups, smoothies, stews, stir-fries, others.

Green Tea

The combination of caffeine and catechin present in the green tea help to increase the fat burning by increasing the body temperature. 
Green tea is associated with many other proven health benefits, like lowering the risk of stroke. 
How to incorporate it in my diet?
Green tea Chia pudding; use it instead of water in stews and others dishes; unsweetened tea you can add cinnamon, honey, lemon zest or peel, orange slices, herbs like mint, others.

Cinnamon

The essential oil found in cinnamon, called cinnamaldehyde, promotes weight lose by burning calories to produce heat.
Cinnamon is, also, known for its antioxidant properties that helps to fight the oxidative damage caused by free radicals. 
How to incorporate into my diet?
It can be easily be sprinkled in yogurts, oatmeal, toast, smoothies, popcorn, nut milks, pancakes, tea, others. 

Chili Pepper/Cayenne Pepper

Capsaicin, the active compound, found in chili peppers  and in its powder, like: cayenne pepper, is responsible for a temporary rise in the metabolism and suppresses appetite.
It's proven to help to prevent and treat cancer and many other diseases.
How to incorporate into my diet?
By cooking spicy dishes (beans love chilis); look for Mexican recipes; add a bit in any dish; chocolate; supplements; others.

Turmeric

The curcumin present in Turmeric prevents fat accumulation and increases body heat that will boost metabolism. The powerful anti-inflammatory effects of curcumin, also, fights cancer, arthritis, cholesterol and many other diseases.
How to incorporate into my diet?
Supplements, add to rice, scrambles, sautés, stews, soups, smoothies, others. 

Cumin

The essential oil, in cumin, called cuminaldehyde, helps to decrease body fat, especially in the abdominal area and is a natural metabolism booster, 
This spice can, also, boosts the immune system, making it easier to prevent disease and infection.
How to incorporate it into my diet?
Try in everything from soups, stews, dips, stir-fries, marinades, rice, scrambles, sautés, roasted chickpeas, curries, lentils, potatoes, others, supplements. 

Delicious Breakfast Meals to Start the Day

Breaking the fast, like the word Breakfast says, should be nutritive and filling. A meal that provides energy to start the day.

Overnight Oats

It's tasty, very filling and gives a boost of energy throughout the day.  

It takes no time, because it's made the night before.

There are several recipes and everybody adds their favourite ingredients. 
My favourite are:

Ingredients:
- half cup of oats

- 1 tbsp of date syrup or Raw Honey ( the nut butter is  unsweetened)
- 2 tbsp of pure peanut butter or other nut butter 
- half cup of milk (I use unsweetened coconut milk or other non-dairy milk)

Optional
- 1tsp of cinnamon or cocoa powder (optional)
- half tbsp of chia seeds (optional)
- half tbsp of flax seeds (optional)

 Place the ingredients in this order, in a jar with lid, and mix it carefully. Leave it in the fridge overnight. 

In the morning, I add the fruit and nuts I have home. Can be hazelnuts with sliced strawberries, or banana, or other. Sometimes, I add little pieces of dark chocolate or melted.

It's so filling that I can't eat nothing more during the morning and not much during lunch. 

Smoothie

Green Smoothies
Delicious and perfect to eat that vegetables of dark leaf that are so healthy, but we don't like it..
There are several different ones. You can make your own combination of fruit and vegetables. You just need a blender or a food processor.

Any smoothie should have a fruit or vegetable rich in water, like orange, pineapple, to help to dissolve the rest of the ingredients. Other option is to add milk, or vegetable based milk, or water, others.

My favourite green smoothie is:
2 Oranges + 1 Apple + Bunch of Spinach + 2 carrots + Chia seeds (optional) 

Sometimes, it's necessary to add one more orange or filtered water.
Adding green tea instead of water is also a good option.


Protein Smoothie
Filing and Yummy! 

For the Protein Smoothies the key is the nut butter. There are many possible combinations, some are: 

• Peanut butter (or other nut butter) + banana + milk  
• Nut butter + cocoa powder + banana + milk 
• Nut butter + brewed coffee or coffee ice cubes + banana + milk

Search online for the recipes!

Fruit Smoothie!

Or, maybe a super nutritious and healthy Fruit Smoothie. It can be tropical with exotic fruits, or citric or antioxidant with red, black and blue fruits, or any other combination of fruits you prefer. 
It is not a juice, because in a smoothie you add the whole fruit.

Smoothies are great options to add 1 or 2 teaspoons of powders, like Hemp or Spirulina, or other superfood.

To make it cooler, blend in ice cubes!

Fruit Salad

Slice a variety of fruits. Juice oranges add to the fruit salad bowl and voila!

Or, instead of orange juice, you can add greek yogurt, If the yogurt is unsweetened add honey. 

You can, also, add Chia seeds, Flax seeds, Nuts, a Powder, Cinnamon, and others.

Goat Cheese Toasts with Honey

Toast bread, add goat cheese and honey. 
The cheese will melt in the hot bread. if, you want more melted place it a bit in the oven. Easy and delicious! Have a cup of herbal tea with it.

You can add rosemary, and walnuts or pecans.

Chia Pudding

Chia seeds are loaded with antioxidants, protein, fiber, omega-3. So it's a great way to start the day and there are endless combinations, like:

• Traditional Chia Pudding
• Chocolate Chia Pudding
• Peanut butter and Banana Chia Pudding
• Strawberry and Banana Chia Pudding
• Matcha Chia Pudding
• Spirulina Chia Pudding

Homemade Flapjack 

It's Something I ate in England...and loved it! Sooooo good and easy to bake!


Traditional Recipe
1/2 cup (100 gr) of butter
4 tbsp golden syrup
3/4 cup (75gr) brown sugar
3 cups (225gr) medium oatmeal

Preheat oven to 350F (180C)

Melt the butter and add to the other ingredients. Mix. 

Pour the mixture into an oiled baking tin or baking paper and smooth down the mixture with a fork.

Bake for 15- 20 minutes. It's ready when the top starts to be brown but the mixture still soft and chewy.

Lighter Recipe

2 tbsp coconut oil

3 tbsp honey or date syrup

2 tbsp peanut butter or another nut butter

3 cups of rolled oats

Preheat oven to 180C.

Stir, while melting the coconut oil, honey or date syrup and the nut butter in a pan. Add the oats slowly and gentle mix until is soaked in the mixture.

Pour it in a baking tray lined with baking paper and placed it in the oven for 15 minutes or until starts to be brown. Let it cool down and take it to the fridge. Slice it!

In both, you can add nuts, chopped dark chocolate, chia seeds, flax seeds, goji berries, pumpkin seeds, and more.

Mini Banana Pancakes

Are gluten-free, tasty and easy to make!

Ingredients:

2 large ripe bananas

2 eggs

1tsp coconut oil or butter for the pan

1/4 baking powder for fluffy pancakes (optional)

Possible toppings: maple or date syrup, fruit, honey, jam, ice cream, nuts, nut butter, caramel, chocolate spread, others.

Peal the bananas and mash it with a fork, but leave some chunks. Add the eggs and baking powder and stir. You can add cinnamon, or cocoa powder, or vanilla.

Heat a pan and melt the coconut oil or butter on it. Add 1 tbsp or 2 of the mixture in a medium low heat. If you want, you can add chocolate chips, now. 

Cook until the bottoms look browned  and golden when you lift a corner. Gentle flip.Transfer the cooked pancake to a plate.

Serve immediately. 

The Many Uses of Apple Cider Vinegar

Apple Cider Vinegar is anti-bacterial, anti-viral, anti-fungal, antioxidant and has minerals and amino acids. 

For Food 

• Healthy salad dressing. vinaigrette or just apple cider vinegar, olive oil and salt.
• To make pickles. Fermented food is tasty and is good for the gut.
• To remove pesticides from fruits and vegetables. Wash the vegetables with water. Mix 1 part of distilled or acv vinegar to 3 of water and place the veggies in this mixture. Leave it for 15/ 20 minutes and rinse with water. Or pour into a spray bottle and spray the fruits and vegetables. 
• To soak grains, beans. Cover the grains/beans with the double of water(filtered) and add a 1 or 2 tablespoons of acv or lemon juice. Leave it overnight.
• Helps the cakes to rise. There are many recipes of cakes online. My favourites are cocoa and pumpkin cakes.

For Beauty

Skin

• Skin Toner. Equal parts of apple cider vinegar and filtered water. Soak cotton and apply. Be careful with the eyes area. Leave for a few minutes and rinse with cool water. For sensitive skin, 1 part of apple cider vinegar and 4 parts of water. More natural skin toner here.
• Clears Acne. Use the Skin Toner.
• Deodorant: Wipe it in your underarms. 
• Teeth whitening. Once a day, gargle for a while,  a rinse of 1 teaspoon of apple cider vinegar in a 1 cup of water. Don't brush the teeth right away and don't brush roughly after. Acv It also kills gum disease. 
• Eliminates bad breath. Follow instructions of teeth whitening. 

Hair

• Hair conditioner. Combine 1 tablespoon of acv with 1 cup of water. Spray to your hair and leave it for 1/2 minutes. Rinse.
• Dandruff Treatment. Twice a week, spray the hair and scalp with a solution of equal parts of vinegar and water. Wrap a towel and leave it for 15 minutes to 1 hour. 

Feet

• Eliminates feet and toenail fungus. 1 part of ACD  to 4 of water. Soak everyday.
• Deodorises Feet. Whipping the feet with vinegar, helps to eliminate odor. 

For the House

• All-purpose non-toxic cleaner. Pour into a spray bottle 1 part of distilled vinegar for 2 of water and is ready to use! 
• Odor neutraliser. Leave a bowl with pure vinegar or mixed with half water, until the odor is gone.
• Cleans Floor. Fill the bucket with 3/4 litres of water and half a cup of distilled vinegar. Ready to use!

All-Natural Skin Toners

What is a toner?

A toner is a lotion that looks like water and is used after washing the face to complete the cleansing and to prepare the skin for the moisturiser. It can be also used to remove make-up.

In addition to cleansing, it reduces the pores and makes the skin smoother. 
And if we can have these benefits without  the chemicals?

Natural Skin Toners

Chemicals Free, Affordable and some we Already Have in our kitchen. 

• Green Tea
• Rose Water
• Apple Cider Vinegar
• Lemon 

How to Make your own Toner?

Green Tea 

This tea is filled with antioxidants that is a plus!
Instructions:

It is really just making a normal unsweetened tea. 
Boil water, use 1/4 of a cup of boiling water, add the tea bag. Let it cool down and is ready to use! Apply in your skin by soaking a cotton and let it dry. Do not wash off. 
Look for Organic Green tea.

Rose Water

There is already pure water rose bottled.  But you can make your own,
Instruction:
Boil dry or fresh rose petals in filtered water, until they lose their colour. Cover and let it cool down.

Filter and pour it in a small glass bottle. Soak a cotton and apply in face. Let it dry and don't wash off. Better after refrigerate in the fridge.

Apple Cider Vinegar

Because is antibacterial, it helps with acne. 
Instructions: 

Equal parts of apple cider vinegar and filtered water. Soak cotton and apply. Be careful with the eyes area. Leave for a few minutes and rinse with cool water. For sensitive skin, 1 part of apple cider vinegar and 4 parts of water.

DO NOT apply pure apple cider vinegar directly in your face,  it can cause severe irritation, or even burn.

Lemon

Lemon is rich in citric acid, so it also acts as exfoliant and because of its antibacterial properties, it also fights acne and clarifies skin. 
Instructions:

Add a 1 tablespoon of fresh lemon juice to 2 of filtered water. 4 of water if your skin is sensitive. 

Soak cotton and apply. Be careful with the eyes area. Leave for a few minutes and rinse with cool water.
DO NOT apply pure lemon juice directly in your face,  it can cause severe irritation, or even burn. Alternate the lemon tonic with the others.

Make little quantities. These are natural products, without any artificial preservatives. 
For better absorption, tap the toner with your fingertips onto the skin.