6 Addictive Social Games for Mobile Devices
The choice available for mobile-compatible social games is really quite extensive, which is why this article has been put together. Below you can find some of the hottest social games available right now, with all compatible on mobile devices.
Clash of Clans (iOS)
Clash of Clans is one of the most popular games on the app store at the moment. It has the ability to keep you entertained for days on end. The way the game allows you to continuously progress prevent you from ever getting bored of it. In the game, players build a village, gather resources and raid other clans. Players can join ‘clans’ and team up with people from all over the world.
Words with Friends (Android, iOS, Facebook)
In this version of the classic game Scrabble, players are paired up to see who can score the most points. Each player selects a username which allows them to be found by other players. Besides just being a fun game, this is also quite educational, keeping your brain active and thinking of new words. You can have multiple games happening at once, meaning you always have a turn to play.
Kingdoms at War (Android, iOS, Facebook)
In this massive multiplayer game, you will enter a world of castles, armies and magic as you create your own kingdom. You must build an army, form alliances and conquer new land to become to dominant force.
Draw Something (Android, iOS, Windows Phone)
This game operates similarly to Words with Friends, in that players are paired up and play a game turn by turn. This is similar to the classic game Pictionary and players get credit and points for drawing quickly and accurately as well as guessing other peoples drawings. Given the artistic nature, this definitely works better on tablet devices.
The Simpsons: Tapped Out (Android, iOS)
Available on iOS and Android, this is another city building game. Homer has caused a meltdown and it is the player’s job to rebuild Springfield. Interact with many of the infamous Simpsons characters as your town develops. Party with the Duff Man at the brewery and complete tasks to earn donuts!
Kingdoms of Camelot: Battle for the North (Android, iOS)
Join thousands of other players across the globe in another strategy game as you build your own kingdom. Create the strongest army you can, upgrade your buildings to withstand attacks from other players and battle it out to become the unbeatable force on the map.
Social Bingo
Those games above are all excellent for getting into social gaming, but there are other opportunities out there for you. Take social bingo, for instance, with many mobile bingo sites now active on this front. Go to www.bingoonmobile.co.uk and you will be able to learn more of what sites are out there. The best ones give you the luxury of playing mobile bingo games against real people wherever you are.
There are social mobile games to suit all interests, so don’t settle for any that you don’t enjoy. Use this list as a starting point and give them all a try!
top 15 websites to find recipes by ingredients you have
Search engines can pull up hundreds of recipes for any given dish. Which one will you choose? Surely, the one that doesn’t require you to run to the supermarket to pick up missing ingredients. Once in a while you can make that effort, particularly if you have guests coming over for dinner. But if you are feeling tired or lazy and just want to prepare something good out of whatever you have in your pantry, the usual cookbook won’t work. You need a reverse-recipe search engine.
Here are a few of them to try out.
1. Recipe Matcher allows you to enter whatever ingredients you have in your fridge and matches it to recipes in their database. Just enter the ingredients you have at home or the ones you want to use and the site will tell you all that you can make. You can narrow down the results to better match your tastes by telling the search engine what type of dish you wish to prepare (breakfast, dessert, American, Asian) and what the primary ingredients need to be.
2. Super Cook has the search as you type functionality bringing you results in real time as you enter each ingredients. The results update every time a new ingredient is added. A suggestion box keep asking you for specific ingredients like “Do you have olive oil?”. If you do, click on it to add to the ingredient mixer. You can also highlight some of the ingredients to emphasize them. And if a recipe has almost all the ingredients except one or two, it will tell you what’s missing.
3. Recipe Puppy is a true recipe search engine. It lets you enter the ingredients and brings you results from all over the web. You are also allowed to emphasize on certain ingredients.
4. Cook Thing lets you start with one ingredient. Let’s say tomatoes. When press enter you get a list of ingredients that commonly appear with tomato recipes. Now check the boxes against the ingredients that you have and click ‘Find Recipes’ to get a list of recipes to try out. CookThing too is a universal search engine, meaning, it brings you recipes from all over the Internet.
5. My Fridge Food allows you to choose the ingredients you have from a huge list. (Click use detailed kitchen to reveal the entire list). Once you get the results you can filter it by category – breakfast, dinner, snacks etc. My Fridge Food will also show you the calorie count, fat, carbohydrate and protein content for each recipe – useful for the health conscious.
6. Recipe Land has more than 50,000 recipes to search through. You can add any number of ingredients to search using the “with” or “without” parameter. The most unfortunate thing about the site is that the search doesn’t work. I hope it’s a temporary problem because RecipeLand does have a nice looking search tool.
7. Recipe Key: You begin by searching for an ingredient and then dragging it to a virtual pantry. You keep doing this until you have added all the ingredients to the pantry. Then click on ‘Find recipes’ to find matching meals. You can filter the results by meal type (breakfast, lunch, dinner), cuisines (American, Chinese, Indian), cook method (grill, stove, microwave), preparation time, cook time and even difficulty level! Amateur cooks should keep this on their bookmarks.
8. Food.com (amazing domain name, by the way) uses menus which you have to navigate to locate your ingredients and add them to your selection. A little orange box tells you the number of matching recipes they have found even before you search it. The menu approach is a bit clumsy, I prefer manually typing in the ingredients. Success rate is variable.Note: You have to click on the “Recipe sifter” button on the right of the navigation bar to open the recipe search tool.
9. Not Beans Again lets you enter up to 5 ingredients. The results are limited and some very irrelevant. For example, one recipe says I need Tuna when I didn’t have any.
10. Fridge to Food is a simple no-frills search site. You enter all ingredients together into the search box and hit enter to see the results. The site’s database of recipes is small and some of the results are not too relevant.
11. Ideas4Recipes is another simple recipe search site that lets you whip out a quick meal from available ingredients. You can enter up to 5 ingredients at once.
12. All Recipes has a search by ingredient section that allows you to add up to 4 ingredients. It also lets you enter ingredients you don’t want to appear in results. Options are limited.
13. Food Pair allows you to add up to 10 ingredients. But adding more ingredients instead of showing more recipes, oddly shrinks the results down until you are left with one to no recipe. The problem with the search tool is that it thinks we want to use all the ingredients on the same recipe.
14. Big Oven lets you search by adding up to 3 ingredients. You can refine the results by choosing to exclude up to 3 ingredients, stuff that you don’t have in hand. Results can be sorted by food category and preparation time.
15. Cooking by Numbers is another of those ingredients search site. You select the items in your fridge and your cupboard using checkboxes and the site will try to find out what you can prepare with minimum fuss. The website was down at the time of this review, and therefore I wasn’t able to explore it in full.25 apps to help save money
There aren’t many people out there who wouldn’t want more cash on hand, and with all the technology available today, that goal is easier to achieve than ever.
Mashable’s Rebecca Hiscott has the lowdown on money-saving apps that do everything from tracking your spending to comparison shopping on the go, and even a few that earn you discounts for just walking in the store.
The holidays are coming, so there couldn’t be a better time to save.
Mint: Securely consolidate your accounts, track how much money you’re spending and receive alerts when bills are due. You can also set reminders and personal finance goals, tag expenditures by category, and view your financial data as simple charts or Excel spreadsheets. According to Maniago, in the last three years Mint users have collectively set more than 6 million financial goals and saved more than $40 billion.SavedPlus: Save money every time you spend. Connect your accounts to SavedPlus and select the percentage of every purchase you’d like to save. Every time you buy something, a dollar value will be transferred to your savings account. So for example, if you set your savings percentage to 10% and you make a $75 purchase, $7.50 will transfer from your checking account to your savings account.TheFind: Connect to TheFind with Facebook to set up a personalized shopping hub. Save your favorite stores and brands to your account and receive alerts when your favorite products go on sale. Use the mobile app to scan barcodes and receive price alerts, plus share scanned and searched items with friends.ShopKick: Earn points, or “kicks,” just by walking into stores like Target and Best Buy, and earn more points by scanning and purchasing products. The kicks are redeemable for gift cards and merchandise, such as a free latte from Starbucks or a download from the iTunes store. The app will also show you discounts and deals you might enjoy.
Full story at Mashable.
HOW TO COOK LOW-CARB
Nothing beats sitting down to a home-cooked meal. Yet at the end of a hectic day, the drive-through can be awfully appealing. When you're the cook, though, you're in control. You choose the dish that sounds most appetizing, and you pick the amount and type of ingredients used. The availability of seasonal produce and other ingredients, personal preference, and health and nutrition concerns are all considerations, and you're free to address any or all of them when you're wearing the apron.Don't feel constrained by a recipe. Use it as an outline, then improvise to create a low-carb diet. Just be aware that baking is a bit trickier because the outcome is much more dependent on correct
proportions of ingredients. But even in baking there's room for improvisation, particularly when it comes to boosting nutrition.
proportions of ingredients. But even in baking there's room for improvisation, particularly when it comes to boosting nutrition.
In this article, we'll show you just how quick and simple it is to plan meals and alter recipes using the best carb ingredients. Starting with a whole-grain tutorial, and moving on to the inside story on beans, fruits, and vegetables, we'll add some inspiration, throw in a few tricks for tempting picky eaters, and voila -- you'll be the star of your own carb-friendly, healthy kitchen. Sit back and get ready to collect the compliments.
Whole Grains
Most of us tend to stick to the same old grains. But if you venture beyond the usual white rice and whole-wheat bread, you'll find a whole new world of delicious and nutritious grains. There are plenty of tasty discoveries to be made. The following list will get you started.
Amaranth. A lesser-known grain, amaranth is high in protein and a good source of calcium. Most often eaten as cooked cereal, it's also available as flour and as an ingredient in ready-to-eat cereals. Add extra nutrition to baked goods by substituting 10 to 20 percent of the all-purpose flour in recipes with amaranth flour.
Barley. This is a hardy, nutty-tasting grain that dates back to the Stone Age. Barley is available in a variety of forms, including hulled, pearled, flakes, grits, and even quick cooking. Toss a large handful of the quick-cooking variety into a pot of chili or bean soup to add protein, iron, and fiber.
Buckwheat. Often offered as a pancake selection on restaurant menus, buckwheat is technically an herb of the buckwheat family. Originating in Asia, where for thousands of years people have eaten noodles made from buckwheat flour, it can be found in a variety of baked goods including breads, muffins, cookies, crackers, and waffles. Toasted buckwheat groats (the hulled, crushed kernels) are known as kasha. Combine buckwheat with other grains and serve as a healthy side dish or pilaf, or add the flour to baked goods.
Bulgur. A form of wheat, this nutritious grain is a staple in Middle Eastern/Mediterranean cooking. In fact, bulgur forms the basis of tabbouleh, a delicious Middle Eastern dish. Bulgur is made from steamed or boiled wheat kernels (also called wheat berries) that first have been dried, then crushed. Combine hot, cooked bulgur with oatmeal and dried fruit for a powerhouse breakfast; mix with brown rice, herbs, and olive oil to make a pilaf; or add cooked bulgur to ground beef or turkey for burgers or meat loaf.
Brown rice. The unmistakable brown color, distinct nutty flavor, and chewy texture of brown rice are the result of removing only the inedible outer husk. Brown rice takes a bit longer to cook than white, so cook up extra, and store it in the freezer. As a quick, convenient alternative, buy instant brown rice; it cooks up in only 10 minutes. It's just as nutritious as long-cooking brown rice; it's just precooked to decrease cooking time. A good source of fiber and vitamin E, brown rice can be substituted anywhere you would use white rice.
Corn. Yes, corn is a grain. From the most basic corn on the cob to grits, cornmeal, corn flour, or popcorn, this Native American staple is fiber rich and contributes small amounts of iron and vitamin C to the diet. Canned, frozen, or fresh, it's unbelievably versatile. Corn mixes well with any type of canned bean (black and pinto are especially tasty), enhances many foods as a quick side dish, and can be tossed into soups, salads, and muffins with equal ease.
Couscous. Not technically a whole grain, couscous is a type of pasta made from semolina (coarsely ground durum wheat). However, couscous is available in a whole-wheat version that provides protein, fiber, and small amounts of iron. Due to its exceptionally quick cooking time (5 minutes!) it's a wonderful way to add a good source of healthy carbohydrates to the diet. Use as a base for salads and casseroles or cook in vegetable or chicken broth and serve as a speedy, flavorful side dish.
Millet. Commonly sold as bird food in the United States, millet is a crunchy, nutty-flavored grain that is a staple in other parts of the world, especially Asia and Africa. Millet swells enormously when cooked, requiring about five parts water to one part millet. Incredibly nutritious, it provides protein, fiber, potassium, vitamin B1, and iron. Millet is often eaten as a hot cereal and is delicious in breads, muffins, pilaf, pancakes, soups, and stews.
Oats. Full of phytochemicals, not to mention good taste, oats are one of the most popular grains. They're extremely versatile and are used in cookies, muffins, cakes, breads, and breakfast cereals. Oats contain soluble fiber, a powerful cholesterol-reducing agent. They come in several varieties, all relatively easy to locate at your local grocery store. When serving oatmeal for breakfast, it's best to choose the least processed variety; flavored instant oatmeal contains added sugar and sodium.
Quinoa. A staple of the Incas, quinoa is one of the oldest cultivated grains. It's a nutritional powerhouse because it contains all the essential amino acids. That makes it equivalent in protein content to beef or eggs yet without cholesterol or saturated fat. Quinoa is lower in carbohydrate than most grains and can be used in the same manner as rice. Quinoa looks like a tiny bead but expands to nearly four times its size when cooked. Use it as a base for salads or as a side dish, or add quinoa flour to baked goods.
Rye. Rye can be purchased as a cereal grain (most often in combination with other grains), as berries (similar to wheat berries), and as flour. You'll find plenty of baked goods, including bread, bagels, and rolls, that contain rye. Often referred to as a "peasant grain," rye is a hardy plant that can grow practically anywhere. Lower in gluten (the protein that helps bread rise) than most grains, rye flour is normally combined with a high-protein flour when used in bread making. Use rye flour in your baking, and seek out rye breads and other baked goods that include rye.
Spelt. Another ancient cereal grain that is native to southern Europe, spelt is a cousin to wheat. Spelt can be used any place you would use regular wheat, yet due to its higher protein content, even people with wheat allergies can include spelt in their diet. Spelt is often combined with other grains in hot cereal and granola mixtures or used in salads, soups, and casseroles. In baking, spelt flour can be used in place of wheat flour.
Triticale. A hybrid mixture of wheat and rye, triticale has a nutty sweet flavor. Found in many forms, including whole berries, flakes, flour, and cereal, triticale is an extremely nutritious grain. Use it in a variety of dishes, from casseroles to pilaf. Lower in gluten, triticale flour is best used in combination with wheat flour when baking to produce a more lightly textured product.
Keep reading to learn about low-carb cooking with legumes.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
10 Most Infamous Stains in History
Everyone has a stain story. One time your cousin stumbled down the stairs carrying a bottle of ketchup. The resulting mess resembled a gory crime scene ... and required the expertise of professional carpet cleaners. You even had to repaint part of the ceiling to obscure the tasty reddish disaster.
But those kinds of stain stories generally stay within the family circle. No one else really cares to hear about your crazy, tipsy relatives getting careless with condiments.
In the course of human history, though, there have been some truly epic stains. Stains that no laundry detergent can rinse from our collective story. Stains that perhaps change the course of millions of lives.
For better or worse, those kinds of stains are the toughest to get out. Not only do they permanently damage clothing and other materials -- their most lasting impression, really, is on our psyches.
Keep reading and you'll learn all about 10 of the most infamous stains ever to leave their mark on human possessions -- and our minds, too.
The Cost of French Fries and Other Junk Food, for Wallet and Waistline
The average American consumes 53 gallons of soda every year, which is about two bathtubs full…and nearly 30 pounds of French fries. In total, we eat almost 2,000 pounds of food, too (as seen by this awesome infographic from Visual Economics). What the infographic doesn’t tell us is exactly how many servings of French fries we have to eat to consume the 29 pounds that’s the national average.
So, we worked it out: 113 servings. That’s fries twice a week, every week—for a whole year.
Overindulging Leads to Overspending
Turns out that our sweet tooth is putting an $855 hole in our pocket every year, and that doesn’t even include chocolate, or pastries, or liquor! Nor does it include a gym membership to work off the extra calories, dentist visits to pry the sugar out of our teeth, or doctor appointments to keep us running smoothly. That’s easily an extra thousand dollars per year, just to offset the effects of our eating habits.
Saving Doesn’t Mean Eliminating
Even cutting back a little can make a big difference for our finances and our long-term health. Here’s what we calculated:
Little Changes, Big Savings
Now, we’re not saying that everyone eats like the average American (we probably eat way more cheese than the norm!), but this junk food profile does point to areas of our own lives we can seek to improve. ’Cause hey, we shouldn’t be stopping by Cold Stone on the way home, anyway.
What’s your go-to (healthier) snack when you’re craving junk food? Share with the community in the comments below!
How to Stop Smoking in a Week
How to Stop Smoking in a Week
Have you been wanting to stop smoking, but haven't really known the right way to stop? What if I told you that within a week from starting this one stop smoking program you could be smoke free forever? In this eBook you will learn how you can be smoke free forever!
CONTENTS
· THE RISKS OF SMOKING · KNOW YOUR ENEMY · HOW YOU CAN QUIT SMOKING · QUIT SMOKING IN A WEEK · HOW TO HANDLE THE URGE · LET'S STOP RIGHT NOW! · DEALING WITH SYMPTOMS OF WITHDRAWAL · CONCLUSION · CHARTS |
THE RISKS OF SMOKING
According to health care experts, if you smoke, you will be twelve times more likely to die from lung cancer. Now let’s just think for one short moment: wouldn’t it be very important for you to increase your chances of living from two to twelve times longer, gain many extra years of happy, healthy existence, and save thousands of dollars in increased medical costs?
· 10 times more likely to die from Cancers of the mouth, throat, and esophagus risks.
· 12 times more likely to die from lung cancer or some form of lung diseases.
· 10 times more likely to die from cancer of the larynx.
· 6 times more likely to die of heart disease.
· And you will be twice as likely to die of a stroke.
Enough is enough!
Another overlooked benefit is the amount of money saved by not buying cigarettes in the first place. For example; If you smoke one pack of cigarettes a day at $2.00 per pack, you spend $730 per year. If your habit has continued for a period of 15 years you will have spent an incredible $10,950! If you smoke two packs for that same period of time, you will spend $21,900!
If you want to help yourself to be successful, you need to be able to answer the following two questions:
1) What can you do to reduce the desire to smoke every time it hits you ?
2) What will you do until the urge passes?
With the information contained in this Ebook, I will give you the ammunition you need in this war against tobacco. You will be able to resist the urge to smoke every time it hits you and you will be able to resist it until the urge passes. Next, you will need to deal with the reasons that you smoke now. What kind of satisfaction does smoking give you - physical, mental, or emotional? Ask yourself.
KNOW YOUR ENEMY
Nicotine creates a biochemical reaction in your body that has an immediate effect on your mood, your ability to reason, and your metabolism. Even if you only smoke a few cigarettes a day, you do feel so bad when you try to quit? The more that you smoke, the higher level of chemical dependency will be reached. Light smokers can also become just as dependent on cigarettes because of nicotine’s psychological impact. In this way it can affect moods and feelings in certain situations.
It is only a matter of seconds after that first puff that nicotine starts to have an effect on your central nervous system, and the rest of your body. Certain areas of the brain, when stimulated by nicotine, help you think more clearly. Other areas of the brain lie in a pleasure center which when stimulated can make you feel more relaxed and less anxious.
Nicotine also affects the hormones produced by the body, which creates a chemical dependency to nicotine and the accompanying craving. Heavy smokers have become dependent on heightened levels of hormones, stimulated by nicotine, which can have an addictive quality. They need a cigarette at certain intervals of time. After the stimulation of the hormones starts to fall, they need another cigarette to bring them back into the comfort zone. If they do not get that cigarette, the craving begins.
HOW YOU CAN QUIT SMOKING
Quitting is hard. If you have tried to quit smoking, you know how hard it can be. It is hard because nicotine is a very addictive drug some times it can be as addictive as heroin or cocaine.
Many people have found that including physical activity in their program to quit smoking has added a tremendous benefit to assist in quitting. There are many reasons for this:
When people are more active, they gain confidence and like themselves more. They feel more energy, and are more capable of dealing with tension in their lives. With increased activity, the smell of tobacco actually becomes offensive. Whenever you feel the need to smoke after you have decided to quit, get up and move around instead. A brief physical activity can provide you with the lift that you may have received from nicotine.
QUIT SMOKING IN A WEEK
Look at the following Reasons for Quitting: -
· You will live longer and live better.
· Become a high-energy person without cigarettes.
· Quitting will lower your chance of having a heart attack
· Reduce the chance of Cancers of the lung, mouth and throat
· Relax and enjoy the pleasure of relaxation without cigarettes.
· Deal with your tensions without a cigarette.
· If you are pregnant women, this will improve chances of having a healthy baby.
· The people you live with, especially family members will be healthier.
· Save money.
Consider the following question: -
How and when do you want to quit smoking?
There are only two ways to effectively quit smoking, immediately (cold turkey), or gradually. When you quit gradually, you use various methods to taper off before you have that last cigarette. Neither way is better than the other for all people. Pick the one that you feel fits your temperament. Either way, a nicotine patch may prove to be a real benefit in giving up, especially if you are a heavy smoker.
Try this test to see which way is better for you.
CHOOSE THE RIGHT METHOD OF QUITING FOR YOU
Answer the questions by circling “yes”, “no”, or “not sure”.
1. Stopping smoking is one of the most important things in the world for me right now. Yes no not sure
2. I can handle a tough problem without a smoke.
Yes no not sure
3. I have to quit smoking and my reasons are good enough to do it now.
Yes no not sure
4. If I quit this minute, I know I can find a way to resist the craving to smoke, even if it is strong. Yes no not sure
If your answer to all of the above questions is ‘yes’, you may be a candidate to quit immediately. But before you do, read on to get the tools necessary to be successful. After reading the following, set a time to quit. If not right now, then tomorrow, but do it.
What about the doubts you may be feeling now?
Most smokers will get a sense of doubt when they read the questions above. You probably are not confident in your ability to follow through with resisting any future craving to smoke, or finding something to substitute for the feelings that smoking has given to you.
In order to have the confidence to quit, you :
(1) must find an alternative to handle the urge to smoke, when it hits, and
(2) create ways to deal with the reasons that you smoked in the first place.
Together we will accomplish both these tasks so that when the day comes that you had planned to quit, you will be confident to do it.
HOW TO HANDLE THE URGE
There are several weapons that you can use in your fight to quit.
EACH OF THESE WEAPONS WORK- THEY HAVE BEEN PROVEN
You may use one, all, or a combination of several to achieve your goal. The urge to smoke is immediate, and usually lasts for five minutes. If you can resist for that period of time, you reduce the urge.
1. Take a deep breath, hold it for a few seconds, and exhale as if you had just taken your first puff on a cigarette. Part of the feeling you get from smoking is a direct result of taking a deep breath. A deep breath allows you to take in a maximum amount of oxygen, and exhaling lets out large quantities of carbon dioxide. This results in a feeling of relaxation. Try it, you’ll see.
2. Take a sip of water several times during this five minute period. It can help to diminish the need to smoke, and gives you something to do with your hands. The extra water will also help to flush the nicotine out of your body.
3. Put something in your mouth that has no calories, such as a stirrer, toothpick, or another substitute for a cigarette.
4. Get busy with something, anything, to keep you busy for the next five minutes.
5. As long as it does not lead to a craving, chew a piece of gum or a piece of hard candy. Life Savers work well.
6. Get up and move around for five minutes. It will help the urge to smoke to pass.
7. Use a nicotine patch as replacement therapy.
LET’S STOP RIGHT NOW!
The first thing to do is set a date when you are going to quit smoking. Let’s start one week from today. That will give you plenty of time to practice with the weapons in your arsenal. Eight days from today, it will be the beginning of the end of your smoking habit.
Days 1 and 2
Examine your smoking behavior for the first two days. Every time you light up, ask yourself:
1. Why am I smoking this cigarette?
2. Would this be an easy one or a difficult one to do without?
4. If I did not smoke this cigarette, what would I do instead?
Day 3
Let’s get out and test your weapons today.
At least once today, use your weapons to shoot down the urge to smoke.
During the five minutes that it will take for the urge to pass, try out some of your arsenal. Try one, or all, or find a combination that works for you.
Day 4
Today is the big testing day. If you haven’t already tried it, skip those one or two cigarettes that you feel may be the toughest to give up in your daily routine. Pick the ones that you rated “difficult” during your monitoring period.
Remember, this is a practice period, and you must not get upset if you are unable to give up a difficult cigarette. You must practice and experiment with your different weapons to realize how you can be more effective.
If you found skipping that cigarette very difficult or even failed in the end, review any factor that got in the way of your success. The most common causes of difficulty or failure that a potential quitter faces are:
Chemical properties of addiction
When you do not have that cigarette, you feel lousy. If you are a heavy smoker, a nicotine patch may help to relieve your bad feelings.
Social pressures
You may find yourself in a situation (card game, party, coffee break) during which you would normally smoke. It may help to let others know of your desire to quit, and also your reasons for quitting. Enlisting the aid of a non smoker to confide in may also help. Make sure that he or she is aware of your goals so that they do not say or do anything to instill a negative impact on your desire to quit.
If you feel that you may not resist the social pressures of smoking, consider the option of giving up these social encounters for two or three weeks until the urge passes and you can be comfortable again.
Tension and negative emotion
Tension and negative emotion
A crisis occurs during your work or personal day, and one of the main reasons for you to smoke has been tension reduction. Try to deal with your negative emotions and use the tension reducing methods that we talked about earlier. Get away from the area that the tension is associated with. Take a walk, or go to another room. You may also find that nicotine gum will give you enough tension relief to get through.
Days 5, 6, and 7.
You are now heading down the home stretch. In the next three days, your goal is to come out of this week smoking half the cigarettes that you would normally smoke. If you started as a one pack a day smoker, cut back to ten cigarettes per day, or less. The fewer the better. During days 5 and 6, set your goals toward achieving positive results on day 7. Maintain your smoking record during these three days, and continue to decrease your dependency on nicotine.
What do you do if you still have doubts? This is probably due to your chemical dependency on nicotine. It is a highly powerful drug, and many factors have been working together to make you dependent. Discuss with your doctor about the feasibility of a patch or nicotine gum. Nicotine is the hook that has gotten you to smoke which carries the harmful effects to your body. With the help from the patch or the gum, you will have all he tools you need to successfully quit. The patch or gum will give you a steady influx of nicotine into your system, which will be reduced slowly over a period of several weeks. DO NOT SMOKE WHILE ON THE PATCH. You could experience a dangerous overdose of nicotine.
NOTE; Pregnant women should not use the gum or patch. Smokers with any form of heart disease should consult with a physician before using.
DEALING WITH THE SYMPTOMS OF WITHDRAWAL
Dizziness may occur during the first one or two days. Take a quick break, it will pass.
Headaches may appear at any time during the first weeks. Try to relax. Take any usual remedy for headache, a cold cloth on the back of your neck, or relieve the stress by taking a short walk.
Tiredness may occur during the first few weeks, but if you meditate or relax during the first few weeks, it will pass.
Coughing may actually increase during the first few days, simply because the residue from the smoke has not been flushed from your system.
Tightness in the chest may occur in the first few days. Rest and take deep breaths, it will go away.
Sleeping problems may occur in the first few days. Try to stay away from drinks that have a high caffeine content, try not to exercise too strenuously in the hours prior to bedtime. A hot bath prior to retiring at night may also be helpful.
Constipation may occur in the first month after you quit. If this occurs, eat foods with a high fiber content, drink plenty of fluids, and do some light exercise.
Concentration may tend to wander during the first few weeks. Be ready for this, take a break or do something physical for a short period of time.
The following pages will give you an example form to chart your progress as you begin to give up cigarettes. They are all self explanatory and should prove to be a tremendous asset in assisting you to give up your habit. On a daily basis, chart each cigarette that you smoke during the day. Enter the time, place, and with whom you smoked, the reason for smoking, whether it will be easy or difficult to give that one up, and the weapon that you will use to fight the urge to smoke that one.
CONCLUSION
If you are not completely confident that you can resist the urge to smoke after you have quit, it may be necessary to remove any visual reminders of smoking from your living and work areas. Throw away or give away those leftover cigarettes, get rid of lighters, ashtrays, matches, and anything else that could be associated with smoking. Why should you force yourself to resist the urge to smoke when it is far simpler to just remove the reminders. If you keep a pack of cigarettes in your home or office, there is a good chance that you may pick one up. Just this one may be the cigarette that hooks you again.