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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?
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.
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Fruit Juices, such as: cranberry, grapefruit, lemon, orange. Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes. Using our imagination has helped us create a wonderful article on prescription anti smoking pill. Being imaginative is indeed very important when writing about prescription anti smoking pill!
BEST DIETARY SOURCES OF VITAMIN C Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.
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.
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.)
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. We have not included any imaginary or false information on prescription anti smoking pill here. Everything here is true and up to the mark!
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. Even the beginner will get to learn more about prescription anti smoking pill after reading this article. It is written in easy language so that everyone will be able to understand it.
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. Suppressing our knowledge on prescription anti smoking pill is not our intention here. In fact, we mean to let everyone know more about prescription anti smoking pill after reading this!
( 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. This is a dependable source of information on prescription anti smoking pill. All that has to be done to verify its authenticity is to read it!
[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.] We have avoided adding flimsy points on prescription anti smoking pill, as we find that the addition of such points have no effect on prescription anti smoking pill.
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.
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
Eat 4oz tomatoes daily, either in sauce or chopped. Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries. We have included some fresh and interesting information on prescription anti smoking pill. In this way, you are updated on the developments of prescription anti smoking pill.
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.
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. Enhancing your vocabulary is our intention with the writing of this article on prescription anti smoking pill. We have used new and interesting words to achieve this.
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. We cannot be blamed if you find any other article resembling the matter we have written here about prescription anti smoking pill. What we have done here is our copyright material!
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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.
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). It was our decision to write so much on prescription anti smoking pill after finding out that there is still so much to learn on prescription anti smoking pill.
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. It may take some time to comprehend the matter on prescription anti smoking pill that we have listed here. However, it is only through it's complete comprehension would you get the right picture of prescription anti smoking pill.
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. We are proud to say we have dominance in the say of prescription anti smoking pill. This is because we have read vastly and extensively on prescription anti smoking pill.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE Use the following suggestions are a guide to minimum dietary requirements. - Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables. The development of prescription anti smoking pill has been explained in detail in this article on prescription anti smoking pill. Read it to find something interesting and surprising!
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
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. Producing such an interesting anecdote on prescription anti smoking pill took a lot of time and hard work. So it would be enhancing to us to learn that you have made good use of this hard work!
- 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).
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. We are satisfied with this end product on prescription anti smoking pill. It was really worth the hard work and effort in writing so much on prescription anti smoking pill.
[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.
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. We can proudly say that there is no competition to the meaning of prescription anti smoking pill, when comparing this article with other articles on prescription anti smoking pill found on the net.
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?
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). We do not mean to show some implication that prescription anti smoking pill have to rule the world or something like that. We only mean to let you know the actual meaning of prescription anti smoking pill!
( 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.
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