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DIET FOR SMOKERS AND EX-SMOKERS
As a dietitian, the three most common questions which smokers ask me about diet and smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet is best to prevent weight gain?
Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)
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SO WHAT SHOULD I EAT? There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest. As a general guide, follow these suggestions.
Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran). We had at first written a rough assignment on nicotine lozenges. Then after a few improvisions and enhancements here and there, we have ended up with this end product.
BEST DIETARY SOURCES OF VITAMIN C Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries. Opportunity knocks once. So when we got the opportunity to write on nicotine lozenges, we did not let the opportunity slip from our hands, and got down to writing on nicotine lozenges.
Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours. This helps to maintain a regular rate of calorie-burning.
Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.
First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension. Coordinating matter regarding to nicotine lozenges took a lot of time. However, with the progress of time, we not only gathered more matter, we also learnt more about nicotine lozenges.
GARLIC AND ONIONS Garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.
PROTECTIVE BRASSICAS According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: cataracts, emphysema, asthma and age spots.
About the author: Linda Smyth B.Sc., RD, aged 51, is a qualified dietitian and nutritional consultant. She is part of the editorial team at www.diet-i.com which provides a range of information about diet, nutrition and weight management to more than 5 million visitors per year.
[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped] SPECIAL NEED FOR INCREASED VITAMIN C One cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a "timed-release" brand that includes a minimum of 100mg bioflavonoids. This article will help you since it is a comprehensive study on nicotine lozenges
Eat 4oz tomatoes daily, either in sauce or chopped. Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries. Isn't it wonderful that we can now access information about anything, including nicotine lozenges form the Internet without the hassle of going through books and magazines for matter!
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN? Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center and get into shape. Research evidence demonstrates a clear link between exercise and weight control after you quit smoking. Choose both cardio-aerobic and strength-training exercises, as both play an important role in raising metabolic rate.
Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating. TAKE REGULAR CARDIO-AEROBIC EXERCISE
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
PROTECTIVE CAROTENOIDS Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods - not supplements - betacarotene reduces certain precancerous symptoms.
[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.] Writing something about nicotine lozenges seemed to be something illogical in the beginning. However, with the progress of matter, it seemed logical. Matter just started pouring in, to give you this finished product.
INCREASED NEED FOR ANTIOXIDANTS Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.
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HOW TO INCREASE YOUR INTAKE OF CAROTENOIDS Use the following suggestions are a guide to minimum dietary requirements. Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato. The more you read about nicotine lozenges, the more you get to understand the meaning of it. So if you read this article and other related articles, you are sure to get the required amount of matter for yourself
( CAN A DIET COMPENSATE FOR SMOKING? No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.
- Eat 3-5 daily servings of red, yellow, orange or green fruits. - Switch from coffee to tea, ideally green tea. - Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium). When doing an assignment on nicotine lozenges, it is always better to look up and use matter like the one given here. Your assignment turns out to be more interesting and colorful this way.
( CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT? Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable. Learning about things is what we are living here for now. So try to get to know as much about everything, including nicotine lozenges whenever possible.
No cigarette smokers diet-plan is complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports. People always think that they know everything about everything; however, it should be known that no one is perfect in everything. There is never a limit to learning; even learning about nicotine lozenges.
Also, make sure you get enough sleep. Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food. The best way of gaining knowledge about nicotine lozenges is by reading as much about it as possible. This can be best done through the Internet.
WHAT IS THE AVERAGE WEIGHT GAIN? Most smokers gain weight immediately after they quit. Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking. This weight increase is perfectly normal, and need only be a short term event.
MORE DIETARY TIPS FOR SMOKERS Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).
For anyone who smokes, daily diet nutrition is critical. The damage doneto the body's cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not prevent these health conditions, but it may delay their development.
Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice is: quit smoking today! ( WHAT SHOULD I EAT IF I SMOKE? Never be reluctant to admit that you don't know. There is no one who knows everything. So if you don't know much about nicotine lozenges, all that has to be done is to read up on it!
Fruit Juices, such as: cranberry, grapefruit, lemon, orange. Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes. An idle brain, is a devil's workshop they say. Using this ideology in mind, we ventured to write on nicotine lozenges, so that something productive would be achieved of our minds.
Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy. Variety is the spice of life. So we have added as much variety as possible to this matter on nicotine lozenges to make it's reading relevant, and interesting!
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