Drink Milk, Quit Smoking?

A new study at Duke University reveals that a healthy diet may make it easier for smokers to quit smoking. Researchers asked smokers to rate the effects of food on the taste of their cigarettes. The findings:

• Cigarettes taste best with meat, alcohol and coffee.
• Fruits, veggies and dairy products impair the taste of cigarettes.
• Menthol cigarettes show the least susceptibility to flavor changes.

So if you're working on getting healthy, the first step --obviously-- is to quit smoking. No point in losing weight and exercising if you're going to end up with lung cancer. I say this as someone who loves smoking. It really is too bad that smoking isn't like taking your vitamins.

But, alas, it isn't. I went on Wellbutrin for three months to quit and was able to stay smoke-free until my friend asked me to be maid of honor in her wedding (long story). So now I'm back on Wellbutrin and hoping to quit again, this time for good.

But there are a bunch of options, including nicotine patches, nicotine gum, hypnotism and a new pill that may alter the taste of cigarettes.

I think what's most interesting in this new study from Duke is that most of us believe that quitting smoking will cause us to gain weight. However, if we're able to combine quitting smoking with a healthy diet, it seems that we might strengthen our chances of quitting smoking and not gaining weight, since hopefully the diet changes would offset the weight gain.

And the study makes sense. Are you a smoker? Try lighting up after drinking a glass of milk. Gross.

Toxic Beauty

There seems to be more and more in the news about cancer-causing chemicals found in beauty products. I think the focus on this has become more intense because we're beginning to realize that if we can absorb birth control and nicotine replacement through our skin, perhaps our moisturizers and lotions are entering the bloodstream as well.

There are a number of articles and Web site dedicated to organic beauty products. Ironically, many people with sensitive skin have difficulty with organic beauty products -- often they're allergic to the plants used to create the lotions. So each of us has to find the right balance for us.

In the interest of learning more about chemicals in beauty products, I'll be attending an event at Northeastern University called "Revealing the Toxic Truth" at the Curry Student Center Wednesday, April 18, from 11 a.m. to 3 p.m. The speakers will be on from 12 p.m. to 1 p.m., so if you're interested and in the area, you can probably shoot in on your lunch break. I'm really excited because I'm an absolute skin care fanatic. I'll let you know what I find out.

Healthy ... Right!

So I'm reading an article by the Monterey (Calif.) Herald's food editor about a new Web site -- a healthy dining finder.

Cool, I think. Just enter your zip code and you will be given a list of healthy dining options in your area. Fantabulous.

Mike Hale, the Herald writer, then goes on to expose that the site is full of chains that pay a fee to be listed on the Web site. I'm sure he's mistaken. No Web site calling itself the healthydiningfinder.com could seriously be taking money to list restaurants. It defeats the purpose of getting an independent look at the healthy options in your area.

Hale isn't mistaken. I typed in my own zip code and found that the "healthy" restaurants in my area included Chili's, Domino's Pizza, Burger King and Arby's. Seriously. According to the Web site:

Entrees (or full meals) must include at least one (emphasis added) of the following:
fruits and/or vegetables
lean protein, i.e., skinless white meat poultry, fish/seafood (including salmon), tofu, etc., with no more than two red meat dishes per restaurant
100% whole grains

By these standards, I can throw lard on lettuce and call it a healthy meal.

This is a site in collaboration with the National Restaurant Association.

Thanks, but I don't need any help finding my way to Burger King.

Integrating My Nutrition

I met with my integrative nutritionist last night who has unveiled my new healthy eating plan. First of all, I will say, for the most part it's simple and traditional -- whole grains, veggies, meat, and some dairy. But it does bring in some new elements:

Be happy. Karyn pointed out to me that people who are excited about and involved in life often don't eat as much. It's something to keep them alive, not something to do. She referenced children outside playing who often don't want to come in for supper. When they finally do come in, they take just enough bites to keep their mom happy and rush right outside again.

Enjoy cheating. If you're going to cheat, savor the food. Don't gobble it so fast you have to cheat again to feel satisfied.

The five fingers. At each mean, Karyn suggested that I eat a portion of veggies the size of my hand, a starch the size of my palm, a meat the size of three fingers and an other (fat, dairy, fruit, etc.) the size of two fingers. I should eat three of these "plates" of food each day. It doesn't matter if the food goes in all at once or in various snacks throughout the day.

Breathe deep. Chew well. When you're done eating, you're done eating. So learn when enough is enough. Chew food for about 30 seconds so the brain has time to catch up with the stomach's "I'm full" signals. Also, breathe deeply between each bite and slow yourself down.

Sea kelp. Karyn said a shaker of sea kelp is a great replacement for salt. It adds extra minerals to your food.

Keep in mind, this is my healthy eating plan. Yours may differ, since each plan is tailored to the individual. Also, Karyn involves herself in supporting your efforts, holding you accountable for reaching your goals and helping you improve the overall quality of life. It's a very holistic approach to weight loss.

I meet up with Karyn in two weeks. I'll let you know how I'm doing.

Just Work Out

An article I read today suggested that as long as you work out, it doesn't really matter what you do or where you do it. Whatever gets you moving is a good thing. So now I can stop complaining about how I don't have enough money to go to the gym and throw myself into Denise Austin. I'm also thinking about taking a karate class. I always feel better about working out when my mind is engaged as well. So I think picking up a new skill while exercising will help keep me motivated.

If anyone's reading this, feel free to comment on what you do for exercise and how you stay motivated. It's be great if we could all learn from each other.

Off to see the nutritionist today. I'll let you know how it goes.

And lastly, check out this article from New Zealand about how eating healthy can boost self confidence.

(Don't) Drink Up

eDiets has an article offering 8 Ways to Lasting Weight Loss. While many of the tips are the same old tried and true "tricks" we've come to expect, such as don't eat junk food, one tip stood out for me: Don't drink your calories.

It's something those of us seeking a healthier way of life tend to forget from time to time -- those coffees and teas and frozen, extra chocolate mochachinos have calories too. As I sit here writing this, there's a cup of coffee (light, two sugars) by my side. While I do get in my eight glasses of water a day and avoid soda, I do drink coffee. I don't even think the sugar in the coffee is a big deal, it's the cream. Switching to milk can cut the calories, but whole milk still offers up a fair amount of fat and calories. I actually measured how much milk I need in a large coffee to make it that lovely caramel color I adore -- a half cup! I wouldn't drink a half a cup of whole milk or cream. Perish the thought! But I drink it every day (and sometimes twice) when I have a coffee.

Then there's the diet soda pitfall. New research is showing people who drink diet soda have a higher incidence of obesity. While researchers aren't sure why, there is proof that rats who are given artificial sweetener crave more calories. That means all those sugar free juice mixes we use to add some flavor to our water may not be any good either. I believe flavored waters also have artificial sweetener.

I like to add some fruit to my water -- a squeeze of lemon, lime or orange to zip it up, keep it calorie free and stay natural. Now I have to work on drinking black coffee or cut my food calories to accommodate my cream habit.

And a quick note to Tess ... I agree, most of us eat when we're stress. Those who don't -- Pffft!

Back to Normal

It's Monday and things seem to have returned to normal. My mother is home and the doctor won't let her return to work for a few weeks. And I am back on schedule. I definitely feel I've gained some weight this past week instead of losing it. Ed and I ate out a lot this week and, to be honest, I didn't put a lot of thought into my food choices. Instead, I ate a lot of comfort foods. It really was my fault. I'm seeing more and more healthy food choices for people on the go. I certainly could have headed to the salad bar at the hospital cafeteria or packed a nutrition bar and a yogurt to take with me. Instead, I used my personal life as an excuse to overeat.

So I spent some time this weekend thinking about emotional eating. I found that there are a lot of great tips out there for those of us who eat under stress. If you look, there are tips on recognizing emotional eating, why you eat, and ways to stop.

So I'm meeting with my integrative nutritionist to set up a plan this Wednesday. I plan to talk with her about my eating under stress. I also plan to start carrying fruit with me. That way if I really can't control myself, binging on a apple isn't as bad as hitting the vending machines. Exploring the whys of my emotional eating may take more time, but it has to be done if my weight loss is going to be permanent.

I may not reach my goal by graduation, but I certainly can by my wedding day.