Quit smoking this New Year with these simple tips

Philaso G. Kaping
New Year is here and so is the time to work on your resolution to quit smoking. Dont be disheartened if you are struggling to kick the butt, you are not alone in this uphill battle. In fact, it is among the top five New Years resolutions people make each year which means there are many people out there just like you. First of all, you will have to deal with the addiction and the habits that go along with it - so start with a realistic plan to see you through this challenge.

1. Plan ahead
A reason or reasons motivated you to make this decision. What you need to do to succeed is to reinforce this motivation with a strong will-power. Go through your planner and choose a stress-free month to quit.

2. Form a support group
The first few weeks will be difficult as you will be going through withdrawal symptoms. Enlist the help of your family, friends, and co-workers. They can be a source of strength and encouragement during this period. You can also try joining a support group.

3. Remove temptations
You need to identity the triggers that make you smoke. Try to avoid the situations where you end up smoking and minimise your time hanging out with other smokers. Remove cigarettes and smoking tools and paraphernalia from your surroundings.

4. Stay active
Physical activity can keep you busy whenever you feel the urge to light up a cigarette. Head to the gym or park for a workout if find yourself with too much free time.

5. Consult an expert
You can engage a behavioural therapist to help you quit smoking or see a doctor for prescription medications to ease nicotine withdrawal.

6. Nicotine replacement therapy
This method helps you to gradually ease off smoking through the administration of nicotine to the body through products like nicotine patch, nicotine lozenges, and nicotine gum.

7. Do not give up
Like all addictions, quitting smoking is not easy. You need to persevere and stop finding excuses to smoke again. Even if you relapse, use it as an opportunity to strengthen your commitment and try harder.

How You Can Stay Healthy With These 13 Reasons to Exercise

Patti Goewey shares her recent article on these 13 Reasons


Patti is Your Personal Training Expert Exercise
and Nutrition Programs for REAL PEOPLE




Lets face it, some days you just dont feel like exercising.

You get too busy, too stressed and quite simply too tired.

Heres a list of 13 of the top reasons to exercise. Pull out this list and read it when youre having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints youre able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as youve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.


PATTI GOEWEY,
Las Vegas Nevada,
Join Pattis News Letter here:
http://www.pattigoewey.com/

Stay Healthy and Have More Energy follow these 8 health tips!

One of the most important things you can do to stay healthy is Portion control.
Im often asked what to eat to lose weight and build muscle, my answer is always the same, to eat a small balanced meal every three hours to jump start the metabolism and balance blood sugar levels. Eating a small meal is just that - smaller portions.

Often times people go all day snacking without eating a nutritious meal consisting of lean protein, complex carbohydrate and veggies. By the end of the day when they get home from work they are starving and end up eating the entire pantry filled with sugars, preservatives and sodium. Before they know it an hour of overindulging goes by then soon after painful bloating and indigestion kicks in. The body can only utilize and digest a certain amount of calories in one meal which is between 300 - 500 calories (depending on size and mass) then stores the rest as unwanted fat!

Did you know the body actually prefers less food? Theres a reason why you feel lethargic and heavy after consuming too many calories in one meal - its your body telling you it was over loaded with too many calories, sugars, salts and fats at one time. The best way to know how much food is enough is to eat until you feel satisfied or until youre "almost" full. If you feel you could eat a bit more, stop eating! That feeling is your "red light" signal to push your plate aside. If you have food left on your plate, congratulations! Youre well on your way to living a longer, healthier life and that will lead to permanent weight loss success.

Eat Small Meals Frequently
By eating every few hours your body will utilize the needed calories (if you eat clean) and will go into muscle building and fat burning mode as it digests the needed nutrients to build a lean physique.

1. Get enough sleep.

2. Eat breakfast every day. Eat a meal that combines complex carbohydrates with protein, such as an omelette with whole-grain toast or unsweetened cereal with milk.

3. Decrease your sugar intake. Sweet snacks and drinks give you a quick high, but quickly make you feel tired as your blood sugar drops.

4. Cut down on your meat consumption and fat intake; these take a lot of energy to digest.

5. Eat low-fat, high-fiber foods such as whole grains and fresh fruits and vegetables.

6. Eat foods that are rich in iron - for example, oysters, green beans and spinach.

7. Drink at least eight glasses of water a day.

8. Cut back on caffeine and avoid overindulging in alcoholic drinks.