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Mary Ella’s Weekly Message
January 31, 2011
Sticking to the Program and Getting Past Slips
By the end of January, some people have already forgotten their New Year’s resolutions. But if you resolved to become smokefree this year and joined the Freedom From Smoking Online program, you’re in the right place to make it happen!
The best way to meet your goal is to stick to the program. Take your time working through the lessons in each Module. You may want to jump ahead or you may want to ditch the lessons altogether, but the overwhelming majority of FFS Online participants who quit smoking and stay smokefree did it by following the program. This means reading all lessons in each Module, giving yourself time between lessons to complete the assignments and participating in the Message Boards.
Have you slipped since joining the program? That’s okay—you’re still in the right place! Many participants find themselves overwhelmed with an urge and give in to it, especially during the first few weeks of quitting. If this has happened to you, my advice is to get right back up on the horse! Rather than beat yourself up, examine why you slipped. Answer these questions about your slip: Where were you when it happened? What was your mood? What alternatives can you use if this situation occurs again? Go back and review your reasons for quitting, and make another plan. The important thing is to never quit quitting!
You may find another one of our websites helpful to you: www.QuitterinYou.org. You can download videos that other quitters have recorded about how they quit, share your story, and share a "Tips to Quit" widget on social websites, such as Facebook.
Don’t forget about the help you can get from our Lung HelpLine. A registered nurse, respiratory therapist or smoking cessation expert is available to talk with you from 8:00 a.m. until 10:00 p.m., Eastern Time, Monday–Friday, and this service is free of charge. Call 1-800-LUNG USA (586-4872).
So what are your plans for February 6th? Do they include rooting for either the Packers or the Steelers at a Super Bowl party? If so, these tips from Kevin Grodnitzky, MS, RD, a Personal Trainer and Registered Dietician practicing in Baltimore, MD, can help you:
- Aim for 30%. Do most people think about eating fruits and veggies at Super Bowl parties? Probably not, but finding ways to sneak in a few and making them about 30% of your intake can really help your waistline.
- Choose good fats. High fat cheese dips, greasy chili and sour cream with fried nachos, and most junk foods are often loaded with artery clogging “bad” fats. Instead, choose dips like guacamole, which have heart healthy “good” fats from avocados, and nuts and seeds like peanuts, cashews, almonds and macadamias. Hummus is also a source of healthy, “good” fat. Remember that even though foods with “good” fats are healthier, they are high in calories so eat them in moderation.
- Mix your drinks. Switch between high and low calorie beverages. If you are going to drink alcohol, keep a cold glass of water nearby and alternate between water and alcoholic beverages. Choose light beers instead of regular ones and you’ll save 50 calories per can or bottle.
I’ll see you on the Message Boards! :-) Mary Ella
Don’t forget: If you’re in the Premium program and want help fast on the Message Boards, put “HELP NOW” in the subject line of your post. If you’re looking to offer help, watch for those, “HELP NOW” posts and alert your other FFS Online buddies to offer some assistance as well.