SAYING NO to smoking may seem {ike the end of the world to some
smokers. However, the long-term benefits of undertaking a cessation

program far outweigh the initial hardship.

Smoking

habit

hard to abandon

Columbians quit smoking every year. «

It's'a battle that is often hard-won. To

e B.C, Lung Association ©

Offers the foil

@ Make a firm, decision to quit. Try to:

avoid chnking about how difficult it

ns. for quitting.’ "Think: about

int, about
ial rei io te about the time you. °

waste. on’smoke breaks, about the

of running out when

yo need a cigarette. :

ithand cost benefits —— and.”

Carry the list everywhere.” ..

© Make. lifestyle. changes: exercise _
may drink more fluids, Bet len

if temporary and may last pias,

weeks; most’ People. ‘find’ the
ipses occur within t the first -

of Q-Day, but can occur .

‘up to six months later. ~~.
‘Be e, prepared, Stay on’ n guard, don’ t

: @ Have your teeth clearied by aden-
tist. Pay attention to-how good they
- look and feel — and be determined to
keep them that way.

- ® List presents for yourself or some-

one else. Figure out the cost in’ terms .

of packages of cigarettes, and put

aside the money you save by not

smoking.
Ask family and friends for support.
On Q-Day, promise yourself that
_you won't smoke. And keep the
promise.

‘Ways to quit

Cold turkey: The most popular
“method. Smoke as usual until Q-Day,
and then stop. This is hard, but cold-

turkey quitters often experience’

shorter withdrawal.
"Cutting .back slowly: Successful,
provided you set a Q-Day, build up to

it, and. stick to it. It’s time to quit:
when your habit is down to eight-to- _

“12 cigarettes. Here are a few hints on
_ cutting back your habit:

-@ Smoke only half of each cigarette.
; or postpone lighting your first ciga-
» rette one hour each day. ‘

© Have a smoking quota. For each
- additional cigarette, give to charity.

_ © Don’t empty your ashtray. Let it '

et up, So it reminds you how much
“you're smoking. . :

Right after Q-Day

@ Be ready to deal with the fact that

you can’t block out cigarettes com-

-.pletely.in just a few days. ;
@ Take advantage. of non-smoking
areas like libraries, museums, the-
atres and department stores.

_® Drink ‘water and fruit juice, but
avoid alcohol and caffeine.

® If‘ you miss: holding a cigarette,
keep’ other objects at hand: . paper

: «Clips, beads, keys or a pen.

reasonable expectations. =

2::Combine-your long-term saa ;

ith’: short-term realistic goals.
low. a pattem of exercise and food

" Management that works within a time «

jframe of one-to-six weeks. *

‘diet — manage. “Diets

lon’t: work,” ‘says Curtis.- Instead, '

‘ontrol your food intake through
hichever method works best for you
: “count calories or join.a support
(group. °
Start easy. Unrealistic goals can
nly’ lead ‘to’ frustration and: disap-
pointrnent.
. Know what you are doing. “A
sm ‘plan will maximize results in

*.@ If you miss having something in
your mouth, try a toothpick, stir stick
Or sugarless chewing gum.

‘| ® Stock ‘the places. where cigarettes
“used to be with flowers; plants, sug-

: arless gum, mints or books, °

minimum time,” says Curtis. Consult ,

a personal trainer if you are unsure of
how to set or achieve your goals. -

7. Eat less, more often. Smaller por-
tions allow you to. burn calories
faster, says Curtis,

8. Soar with the eagles, don't eat.
with the’ pigs. Surround yourself °

_ with active people who will positive-
ly influence your behavior.

_ 9. Ween yourself off the junk slow- |
ly. Pretzels and bagels are alternatives

to chips and muffins, if you are crav-

ing a snack. °

10. Get rid of the excess party stuff
at your home. :

11. Go for duration. Generally, the

longer and more continuous the exer-

cise, the more fat you will burn. Start

with’ 15 minutes of exercise per ses; .

sion and increase by five minutes per

~ week.

> Sale Dates: 4
) January 12 -

Certified instructor ‘ody G. Sandler, ha Grand
Form” and Empire Fitness have joined “forces to
offer you a special 12 week fat. loss program.’
This 2-3° day’ a week program is designed: ‘for’
those not in shape. The classes are also done in:

the “Ladies Only” aréa of the club. This’ miakes it
much less. intimidating ! fo anyone

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