Quick Tips for Quitting Smoking

Can you stop smoking today?Are you a heavy smoker or just social Smoker? 
Smoking is one type of consumption that can lead to addiction for a person. Therefore, no wonder many people (probably including you) wants to quit smoking. And maybe this is always one of the important resolutions that must be done each year, hmm ... But it is unfortunate because it stopped to smoke it is not as easy as we initially know cigarettes.                                     

Smoking is very hard to be abandoned, especially for people who have been addicted. Therefore, although these people already know very well the danger of cigarettes, but still hard to leave!

Many experts suggest 3 important things that must be kept in mind when if we really have the intention to stop smoking, namely, (1) Has reason really have a strong mind and why we must immediately stop smoking! (2) Try to always look busy in a positive activity to reduce and minimize the chance of contact with cigarette again! (3) And choose a conducive and positive environment that is free from people who smoke! (But usually it is very hard to do!).

Here are 5 tips to quit smoking: 

1. Reduce the number of cigarettes smoked per day
the process to quit smoking does not necessarily do. However my body is already conditioned by nikotin and tar will certainly make Spartan protests if a sudden supply of poison was stopped abruptly.

Therefore, I reduce by stages. I attach a target to begin reducing the number of cigarettes than the number of 36 cigarettes per day.
So it took until nearly two months to stop sucking my favorite cigarette.

2. Reduce levels of nicotine as cigarettes smoked per day
after successfully reducing the clove cigarettes that I inhaled per day, I move smoking cigarettes with tar and nicotine levels are low.

The principle used was as above. So in about 5 months I was able to totally quit smoking.

3. Active Sports
to balance my metabolism has definitely changed it, I was diligent in sports. Every day I jog about 30 minutes around the neighborhood home. Sometimes when again the spirit to go to the gym close to home for weight training.
Not bad, who knows can have a body like Angelina Jolie or Brad Pitt

4. Reduce Sleep Late night
Having been accustomed to working like crazy pursued the project completion deadline of the client or the office, so I often sleep late at night even until dawn. Sometimes to drive out the cold, sleepiness and feeling bored so I end up smoking (of course accompanied by a cup of hot coffee.)

Finally I decided to discipline the time. Although working at home, I only work from 9am to 5pm. If required to work overtime because of deadline, usually never more than 10 pm.

Or because of the red-hot coding software applications or curious about the same bug that did not meet their home-meet, I still forced myself to turn off the computer promptly at 10 pm.

So I can still sleep at 11 pm and woke up at 5 am (although usually out at dawn prayers often go back to sleep until 7 pm)

5. Ask your wife to nag frequently
these tips are very powerful for me. Candidate's wife (now his wife does so already), I was very diligent scold me for smoking or working out at the so-called earlier. If he was getting tired of nagging, I usually ask, "Honey, why do not grumble today?"

Hopefully you are not and have intentions to quit smoking can be inspired by my writing it.

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Appetite suppressant pills lead to a 28% higher risk of having a heart attack and a 36% higher risk of developing a stroke

This post includes a synopsis of a paper published in the New England Journal of Medicine 363:905-917September 2, 2010 and a recipe.

Study title and authors:
Effect of Sibutramine on Cardiovascular Outcomes in Overweight and Obese Subjects

Books:

W. Philip T. James, M.D., D.Sc., Ian D. Caterson, M.D., Ph.D., Walmir Coutinho, M.D., D.Sc., Nick Finer, M.B., B.S., Luc F. Van Gaal, M.D., Ph.D., Aldo P. Maggioni, M.D., Christian Torp-Pedersen, M.D., Ph.D., Arya M. Sharma, M.D., Ph.D., Gillian M. Shepherd, B.Sc., Richard A. Rode, Ph.D., and Cheryl L. Renz, M.D. for the SCOUT Investigators

This paper can be accessed at: http://www.nejm.org/doi/pdf/10.1056/NEJMoa1003114

Sibutramine, brand name Meridia is an appetite suppressant, a weight loss pill. The study lasted nearly 3.5 years and involved 10,744 overweight or obese subjects, 55 years of age or older to assess the cardiovascular consequences of weight management with and without sibutramine. Patients were assigned either Meridia or a placebo.

The researchers report that:
(a) Those on Meridia had a 28% higher risk of a heart attack compared to placebo.
(b) Those on Meridia had a 36% higher risk of a stroke compared to placebo.

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Recipe of the day

Mussels in Hot Pepper Sauce

Ingredients:

Food Mall: Mussels

2 quarts mussels

1-2 cups water
1 tbsp olive oil
1 large garlic clove
1/2 cup chopped onion
6 oz. tomato paste
2 1/2 cups liquid from the mussels
1/2 tsp oregano
1/4 tsp (or to taste) crushed red pepper flakes, crushed

Instructions:
Rinse mussels in colander several times with cold water and scrub with a stiff brush to remove sand. Place mussels in pan with 1-2 cups water; steam until open. Reserve the liquid, add enough water to make 2 1/2 cups liquid and set aside. Heat oil. Sauté garlic and onion. Add remaining ingredients and simmer 30 minutes. Put mussels, in their shells, in a shallow baking dish. Cover with sauce. Bake at 425F for 15 minutes. Serve on the half-shell. Note: It might be necessary to strain the reserved broth.



Lower fat diets associated with higher obesity rates

Published at the University of Gothenberg

Nutrition and health in 4-year-olds in a Swedish well-educated urban community
Garemo, Malin Haglund

This paper can be accessed at: http://gupea.ub.gu.se/dspace/handle/2077/16984

Garemo found that a lower fat diet was associated with higher obesity rates.

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Direct-to-Consumer Drug Advertising causes public harm

Published in the Public Library of Science Medicine

What Are the Public Health Effects of Direct-to-Consumer Drug Advertising?
Elizabeth A. Almasi, Randall S. Stafford, Richard L. Kravitz, Peter R. Mansfield

This paper can be accessed at: http://www.plosmedicine.org/article/info:doi/10.1371/journal.pmed.0030145

Almasi concludes: "There are two root causes of the problems with Direct-to-Consumer Drug Advertising (DTCA). The first is payment systems that reward drug companies for increasing sales of expensive drugs regardless of the impact on health. These systems should be redesigned. The second root cause is normal human vulnerability to being mislead. Few people have the time and advanced skills in drug evaluation, psychology, logic, economics, and semiotics, etc., required to evaluate drug promotion. Advertising can sneak in under the radar to influence even skeptical people without their awareness. Ideas that would be rejected if given attention get reinforced by repetition.

Almost all government, health professional, and consumer inquiries into DTCA have concluded that it causes net public harm. It is too difficult to regulate DTCA, so I believe that the logical conclusion from the evidence is that the best option for improving overall health and wealth is to ban all types of DTCA, including “disease awareness” advertising.

The public would benefit from reliable information and health promotion focused on public health priorities. Such information can be provided at no extra cost by copying, improving, and expanding policies and programs that are already successful in many countries. Governments and insurance companies who subsidize drugs currently pay for biased promotion indirectly via high drug prices. Instead, these agencies could fund information, education, and promotional services focused on public health needs. Such investments pay for themselves by reducing health-care costs. Universities and nonprofit organizations are well placed to compete for this funding. These organizations are more trustworthy than drug companies because they don't gain from drug sales. Where behavior-change promotion is justified, these organizations could collaborate with advertising agencies. This collaborative approach has already been successful for many health-promotion campaigns—for example, promoting smoking cessation. These improvements would not achieve utopia, but would improve health and increase wealth overall".

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All pharmaceutical drug promotion should be banned

Published in the Journal of Bioethical Inquiry Volume 2, Number 2, 75-81, DOI: 10.1007/BF02448846

Banning all drug promotion is the best option pending major reforms
Peter R. Mansfield

This paper can be accessed at: http://www.springerlink.com/content/p65282x577681p44/

Mansfield concludes: "Drug promotion should be evaluated according to its impact on health, access to information, informed consent, and wealth. Drug promotion currently does more harm than good to each of these objectives because it is usually misleading. This is a systemic problem. Whilst improved regulation and education will address it to some degree, major reforms to payment systems for drug companies and doctors are also required. Until all these systemic reforms can be put in place, the best policy option is to ban the promotion of drugs to doctors and the public. Consequently, pending major reforms, it is appropriate for governments to restrict drug promotion as much as is politically achievable".

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Shaolin Body Conditioning Tincture

At the Shaolin Temple, once a disciple begins to study one of the seventy-two styles, they are given a specific Qigong and a specific recipe to make a body conditioning tincture. In the past, the monks used to lie in baths of these tinctures but today we apply this tincture to our body. After making up this tincture, the disciples then adapt it slightly and each disciple has his own recipe.  Mine is made from twenty-five natural herbs, roots and barks. Some of the herbs help the blood to flow, some help to strengthen the bones, others help the muscles to relax.

This medicine can also be used for injuries, bruising, and some people say that it can be effective for repetitive strain injury though I have no experience of this so I don’t know if this is true. My own experience is in body conditioning. I used it when I was learning Shaolin Steel Jacket and I could never have endured this hard training without the aid of this special medicine.

The first thing we do when we do body conditioning is warm up our body then we rub the medicine into the part of our body that we want to condition. You need to rub the medicine in hard so it really gets inside the skin. The medicine works in three ways: protects the skin, reduces the risk of injury, and strengthens the bone.

I get asked many times about the difference between my Body Conditioning Tincture and the oil that some fighters use especially Muay Thai fighters. This is oil and not a tincture and the main ingredient is camphor, which has a warming effect on the muscles, but doesn’t penetrate the bones or help to prevent injury.

Another misconception is that Shaolin tincture is the same as  “Dit Da Jow”. Dit Da Jow uses alcohol as the base for their medicine where as we use a very high quality vinegar. Why do we use vinegar and not alcohol? Vinegar can take the varnish off a table; it strips the medicine of all of its good things and preserves it.

We also use a secret blend of herbs, roots and bark which is individual and unique to each master. Just as there are varying qualities of olive oil or wine, so it’s the same with this medicine. I take great care in finding the best quality herbs and then I brew my medicine for four years before filtering it. This makes it very potent.

If you don’t do body conditioning but you do martial arts or fighting then I would recommend you use this oil before you train to strengthen your bones and reduce injury. But remember to warm the body up first so that the tincture can penetrate through your skin and into your bone.

Diabetes rates have tripled since the low fat crusade started in 1977

This paper was published in Nutrition Volume 26, Issue 10, Pages 915-924 (October 2010)

Study title and authors:
In the face of contradictory evidence: Report of the Dietary Guidelines for Americans Committee
Adele H. Hite, M.A.T.a, Richard David Feinman, Ph.D.b, Gabriel E. Guzman, Ph.D.c, Morton Satin, M.Sc.d, Pamela A. Schoenfeld, R.D.e, Richard J. Wood, Ph.D.f

This paper can be accessed at: http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext#sec18
 
Over 30 years ago the initial Dietary Goals for Americans (1977) proposed increases in carbohydrate intake and decreases in fat, saturated fat, cholesterol, and salt consumption that are carried further in the 2010 Dietary Guidelines Advisory Committee (DGAC) Report.
 
In the three decades since the dietary goals were issued:
(a) Carbohydrate consumption has increased
(b) Overall fat, saturated fat, and cholesterol consumption have decreased to near or below targeted levels
(c) Caloric intake remains within recommended levels
(d) Leisure-time physical activity has increased slightly
 
The author notes that since these dietary changes have been successfully accomplished the prevalence of overweight and obesity in the US has increased dramatically in the past three decades and the number of Americans diagnosed with diabetes has tripled.
 
Hite finds:
(i) There is a lack of supporting evidence for the proposed dietary recommendations.
(ii) It is time to reexamine how US dietary guidelines are created and ask whether the current process is still appropriate for our needs.
(iii) An impartial panel of scientists consisting of biochemists, anthropologists, geneticists, physicists, etc., who are not directly tied to the public health nutritional policy should decide the dietary guidelines as such a panel would be able to hear all sides in the debate with few preconceived notions. They could advise impartial recommendations which would be based on a complete and accurate assessment of available science rather than a narrow perspective of accepted nutritional practice.
 
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A milligram of gluten a day stops a celiac patient from recovering

Published in Nutr Rev. 2004 Sep;62(9):360-3.

A milligram of gluten a day keeps the mucosal recovery away: a case report.
Biagi F, Campanella J, Martucci S, Pezzimenti D, Ciclitira PJ, Ellis HJ, Corazza GR.
IRCCS Policlinico S Matteo, University of Pavia, Italy.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15497770
 
The author reports a case of a celiac patient in whom the ingestion of a milligram of gluten every day for 2 years prevented recovery.
 
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Low carb diets lower the risk of heart disease compared to high carb diets

This post includes a synopsis of a paper published in Lipids Volume 45, Number 10, 907-914 and a recipe for sweet potato cayenne battered sea bass.

Study title and author:
Atherogenic Dyslipidemia: Cardiovascular Risk and Dietary Intervention

Kiran Musunuru

Books:

This paper can be accessed at: http://www.springerlink.com/content/20u44k0741h4v375/

Atherogenic dyslipidemia comprises a triad of increased blood concentrations of small, dense low-density lipoprotein (LDL) particles, decreased high-density lipoprotein (HDL) particles, and increased triglycerides. A typical feature of obesity, the metabolic syndrome, insulin resistance, and type 2 diabetes mellitus, atherogenic dyslipidemia has emerged as an important risk factor for myocardial infarction and cardiovascular disease.

Low-carbohydrate diets appear to have beneficial lipoprotein effects in individuals with atherogenic dyslipidemia, compared to high-carbohydrate diets, whereas the content of total fat or saturated fat in the diet appears to have little effect.

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Recipe of the day

Sweet Potato Cayenne Battered Sea Bass

Food Mall: Sea Bass

Ingredients:

■1/2 pound fresh sea bass, without skin

■3/4 tbsp Irish or other organic butter
■pinch of pink Himalayan sea salt
■1/4 tsp cayenne –
■1/8 – 1/4 tsp cinnamon
■1/8 cup Sweet Potato flour

Instructions:
This will be best if you use a cast iron pan. Heat pan on medium – high and melt 1/2 tbsp butter. Rub cayenne and cinnamon very gently onto “only” one side of your sea bass, cautiously wet with some water sprinkles. (Make sure that you don’t rub the cayenne and the cinnamon off.)

Now batter sea bass with sweet potato flour and carefully pat to get rid of excess flour. Carefully place the fish into the golden bubbling butter, reduce heat to medium, cook for 3 – 5 minutes on each side and enjoy with some fresh vine ripe tomato and a Thai chili or your favorite side dish. Put the other 1/4 of the butter on top of the side that you’ll flip.

Sweet Potato Cayenne Battered Sea Bass

Saturated fat is vital to human health

This post includes a summary of a paper published in Lipids Volume 45, Number 10 941-946 and a recipe for clams with bacon and chilli butter.

Study title and authors:
The Complex and Important Cellular and Metabolic Functions of Saturated Fatty Acids

Philippe Legrand and Vincent Rioux

Books:

This paper can be accessed at: http://www.springerlink.com/content/767q8847k48g2609/

This paper is a review that summarizes recent findings on the metabolism and biological functions of saturated fatty acids (SFA). Some of these findings show that SFA may have important and specific roles in the cells. Elucidated biochemical mechanisms like protein acylation (giving us energy) and regulation of gene transcription (building proteins) are presented. SFA is also involved making polyunsaturated fatty acids more bioavailable and apoptosis (controlling cell death).

The variety of their functions demonstrates that SFA is vital to human health.

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Recipe of the day

Clams with Bacon and Chilli Butter

Ingredients:

4 tablespoons butter, chilled

Food Mall: Clams

1 red chilli, seeded and minced

2 shallots, finely chopped
pinch freshly ground black pepper
salt to taste
3 rashers bacon
24 small clams

Preparation method
1. In a small bowl, mix together butter, chilli, shallots, black pepper and salt. Form the mixture into a ball shape, and securely wrap with cling film. Place in the freezer approximately 30 minutes, until firm but not solid.

2. Preheat the grill. Cook bacon until browned. Cut each slice into 8 pieces.

3. Bring a medium pot of lightly salted water to the boil. Add clams and cook for 15 to 20 seconds or until open; drain and rinse.

4. Arrange clams on a medium baking tray. Top each with 1 piece of bacon. Distribute equal portions of the butter mixture onto each clam atop the bacon.

5. Checking often to avoid burning, grill the clams 2 to 3 minutes, until the butter mixture has melted and bacon is crisp.



Humans evolved eating a high saturated fat diet

This post contains a summary of a paper published in Lipids Volume 45, Number 10 915-923 and a recipe for fennel pork chops.

Study title and authors:
Saturated Fats: A Perspective from Lactation and Milk Composition

J. Bruce German and Cora J. Dillard

Books:

This paper can be accessed at: http://www.springerlink.com/content/606x3q2x0n291241/

The authors examined the evolution of lactation, and the composition of milks that developed through millennia of natural selective pressure and natural selection processes. They found that human milk, contains 50% of it's total fatty acids as saturated fatty acids.

They postulated that mammary gland milk has evolved with a high saturated fat content because of the benefits it gives to humans, and that the current 'low-fat' dogma does not take these benefits into consideration.

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Recipe of the day

Fennel Pork Chops

Ingredients

4 pork loin chops

Food Mall: Pork Loin Chops

2 tablespoons garlic salt

1 tablespoon fennel seed
225ml (8 fl oz) white wine

Preparation method
1. Sprinkle garlic salt on both sides of the pork chops.

2. Pour a little olive oil into a frying pan. Put the pork chops in the frying pan and place fennel seeds on top of the pork chops. Ten to 15 fennel seeds per chop will probably do. Let the underside of the pork chop brown, then turn over. Once both sides are browned flip again.

3. Pour the wine into frying pan; cover and reduce heat. Simmer for 10 minutes and flip the pork chops over. Cover them again and let them simmer for another 10 minutes. Make sure the wine doesn't completely evaporate or the pork chops will burn. You may have to add a little more wine to the pan.