Creating a healthier life: Darla wants to quit smoking naturally, lose weight and improve her skin—natural health coach "Dr. Deb" has some simple advice

Better Nutrition, April, 2007 by Debra Rouse

As many former smokers will tell you, addiction to nicotine is one of the hardest to overcome, in part because smoking is a physical and behavioral compulsion. While our natural tendency may be to reach for a quick fix--i.e., a drug--keep in mind that the success rate may be less than 50 percent with this and similar therapies. Drugs will not address underlying behaviors, and many have side effects. If you are ready for a natural approach, these five techniques can help you quit smoking, not to mention lose weight, improve your skin and just plain feel better.

1. Change behaviors connected to a habit. For example, substitute walking during what used to be a smoke break. This encourages a healthy habit while also getting rid of an unhealthy one. In Darla's case, the desire to smoke is strongest after dinner or when drinking. Giving up alcohol for three months while kicking smoking is a smart solution. Also, instead of lighting up after a meal, brew a cup of chamomile or peppermint tea. This is a nurturing ritual that can help with relaxation and digestion.

Another option is hypnotherapy, which works on an unconscious level to change unhealthy habits. It is thought to be especially effective for smoking cessation and weight loss (especially for compulsive overeaters).

2. Supplement smarter. A high-potency multivitamin/antioxidant formula is essential for Darla's. Premature aging and wrinkling may be the result of nutritional deficiencies connected to smoking. I recommend 2g of vitamin C daily over the next three months and then a daily dose of 1g. Darla needs to get adequate folic acid (800mcg), zinc (15-30mg), calcium (1000mg), magnesium (750mg), selenium (200mcg), vitamin E (400IU), and vitamins B1 (50mg) and B2 (50mg) daily. Vitamins B3 (niacin), B6 and B12 are also important for cellular rejuvenation.

Research reveals the herb lobelia may ease withdrawal from nicotine. St. John's wort and ginseng have been shown to help smokers kick the habit. Acupuncture has also been found to be effective.

3. Eat clean. A whole foods diet is best for Darla (and anyone who wants to lose weight). It should include fruits and vegetables with a high water content, such as apples, pears, pineapples, salads, and dark-green leafy veggies like broccoli, kale, cabbage and spinach. These foods are full of nutrients that help reduce risks for heart disease and certain cancers. Cardiovascular disease is a big problem for smokers and should be addressed nutritionally. Lean proteins (chicken, turkey, fish and beef), legumes, raw nuts and seeds, and whole grains like broken rice, quinoa and whole-wheat pasta are all great choices. Limit caffeinated beverages and avoid soda. Water, sparkling water, herbal tea and green tea are better alternatives. Also, keep only healthful snacks at home.

4. Blow off some steam. Using a steam room or shower for 10-20 minutes, followed by a quick blast of cold water, is a great therapy for opening the lung passages, detoxifying and increasing circulation. This may also help enhance skin texture and immune function.

5. Celebrate your success. Keep a daily "victory" journal, logging each positive accomplishment. Indulge in a reward after at least seven successes. Go out for a date night with your spouse or celebrate alone with a trip to the beauty salon or spa.

OUR REDO YOU CANDIDATE

NAME AND AGE: Darla Gray, age 39, from Tomball, TX

DARLA'S TOP HEALTH GOALS: Lose weight; diminish fine lines and wrinkles, especially around the eyes; and maintain a healthier lifestyle by quitting smoking and eating better. "My doctor put me on the drug Chantix for smoking cessation. My husband is quitting also. We are encouraging each other. I am OK until I drink wine or beer. It's also hard after a meal, so I am trying to chew gum or have a mint," says Darla.

BACKGROUND: Darla has been married almost 17 years and has three children, ages 19, 16 and 14. "It can get pretty stressful at my house--everything is drama," she says. She also works 50-plus hours per week at a car dealership. "I have gained about 60 pounds in the past 10 years. I get almost no exercise because I am either at work or at home workings."

SUPPLEMENTS HELPING HER NOW: Hoodia for appetite control; Celadrin capsules for healthy joints; and a cleansing product for detox, weight loss and younger-looking skin.

Dr. Deb's Healthy Tip of the Month

Got arthritis pain? Overuse of or damage to a joint can lead to inflammation, and osteoarthritis. While Darla uses Celadrin to maintain healthy joints, another option is bromelain, an enzyme derived from pineapple stems that acts as a natural anti-inflammatory agent that can decrease arthritis pain. Standard dose is 500mg three times daily between meals.

Instant Pantry Redo!

Instead of: Roasted and salted mixed nuts that contain too much sodium and extra fat (often trans fat) ...

Try: Raw nuts and seeds like almonds, walnuts, pistachios, cashews, and pumpkin and sunflower seeds. The bulk bins at health food stores are a great place to look and often offer a wide variety of choices.