A FEW TIPS TO HELP YOU TO QUIT SMOKING

Quitting Tip Sheet

1. Quit cold turkey! In the long run it's the easiest, quickest, least expensive and most effective technique of smoking cessation. It only takes 72 hours before your blood becomes nicotine free and the symptoms of physical withdrawal reach their peak. There are over one billion "comfortable" ex-smokers on earth today and almost all of them quit cold turkey.

2. Our minds will quickly forget most of the reasons that made us want to quit smoking. Take the time now to write yourself a loving letter that will fully remind you of all your reasons for quitting. Keep your reasons letter with you and read it often.

3. Get rid of all your cigarettes. All of them! Tell friends and family that you've started a new nicotine free life. Commit completely to your healing!

4. Quit smoking one day at a time. Do not concern yourself with next year, next month, next week or even tomorrow. Concentrate on not smoking from the time you wake-up until you go to sleep. Be patient with your healing. Baby steps!

5. Attitude is extremely important because we are what we think! If we allow our mind to dwell upon negative thoughts like "quitting is hard" and that we're "depriving ourselves of smoking" we can make ourselves miserable. If we allow our mind to dwell upon positive notions like our freedom and healing are wonderful and glorious, or that we're doing ourselves a favor, our journey home can be awesome.

6. Be proud of yourself for not smoking! Don't rely upon others for your self pride.

7. Symptoms such as headache, inability to concentrate, dizziness, time perception distortions and the ubiquitous sweet tooth encountered by many, can be the result of a blood sugar drop that occurs after quitting. Help your body adjust by avoiding white sugar products and by putting small amounts of food (fuel) into your body at least every three hours. Always leave room for more food but never allow yourself to feel hungry. Get your sugar from juices and fruits (cranberry juice is excellent).

8. Be aware that many routine situations will trigger a crave for nicotine. Situations which may trigger a response include: after meals, talking on the phone, driving, drinking, reading, coffee, alcohol, setting in a bar or pub, social events with smoking friends, or even activities like card games. Try to maintain your normal routine while quitting. If any event seems to tough, leave it and go back to it later. Do not feel you must give up any activity forever. Everything you did as a smoker, you will learn to do at least as well, and maybe better, as an ex-smoker.

9. Drink plenty of fruit juice the first three days. It not only helps flush nicotine from your system it will also help raise your blood sugar level. Also, divide your body weight by two. Use the resulting number as the number of ounces of daily water that your body and lungs need for proper healing and flushing.

10. To help avoid weight gain, eat vegetables and fruit instead of candies and pastries. Celery and carrots can be used safely as short-term substitutes for cigarettes. Smoking was your bodies old cue that your meal had ended. Find a new cue.

11. If you are concerned about weight gain, do some moderate form of regular exercise. If you have not been exercising regularly, consult your physician for a practical exercise program which is safe for you.

12. If you encounter a crisis, (e.g. a flat tire, flood, argument, family illness, finances) while quitting, remember, smoking is no solution. Smoking will just complicate the original situation while creating another crisis - full and complete nicotine relapse.

13. Be honest! Truly see yourself as "addicted to nicotine" because you are! Just one puff and you will either immediately or shortly thereafter experience full and complete relapse back to your prior level of nicotine use or higher. Don't look at it as taking just "ONE" puff, look at it as taking them all back. Picture them all.

14. Don't debate with yourself how much you want a "cigarette." You don't crave a cigarette any more than the heroin addict craves a needle. The cigarette and needle are simply drug delivery devices. What you want is the drug inside.

15. Save the money you usually spend on cigarettes and buy yourself something you really want after a week or a month. Save for a year and you can treat yourself to a vacation.

16. Practice deep breathing exercises when you have a craving. Breathe slowly and deeply into the bottom of each lung while clearing your mind of needless chatter.

17. Visualize the challenges ahead (stress, tremendous joy, weight gain, boredom, an accident, a serious illness, the death of a loved one, a funeral, financial problems, the end of a relationship, drinking, extended periods of time around a smoker) and picture yourself successfully overcoming each of them.

18. Climb out of your deep smoker's rut and begin living your new life. Engage in activities that require more than an hour to complete and challenge your new body.

19. Ask yourself how you'd feel about going back to your old level of consumption. Quitting smoking is one of the few propositions in the world where being 99% successful means 100% defeat. It's an all or nothing proposition.

20. Remember that there are only two good reasons to take a puff once you quit. You decide you want to go back to your old level of consumption until smoking cripples and then kills you, or, you decide you really enjoy withdrawal and you want to make it last forever. As long as neither of these options appeal to you - NEVER TAKE ANOTHER PUFF!

NUTRITION UPDATES

TO PREVENT STROKE DRINK TEA! Prevent buildup of fatty deposits on artery walls with regular doses of tea. (actually, tea suppresses my appetite and keeps the pounds from invading.... Green tea is great for our immune system)! INSOMNIA (CAN'T SLEEP?) HONEY! Use honey as a tranquilizer and sedative. ASTHMA? EAT ONIONS!!!! Eating onions helps ease constriction of bronchial tubes. (when I was young, my mother would make onion packs to place on our chest, helped the respiratory ailments and actually made us breathe better). ARTHRITIS? EAT FISH, TOO!! Salmon, tuna, mackerel and sardines actually prevent arthritis. (fish has omega oils, good for our immune system) UPSET STOMACH? BANANAS - GINGER!!!!! Bananas will settle an upset stomach. Ginger will cure morning sickness and nausea. BLADDER INFECTION? DRINK CRANBERRY JUICE!!!! High-acid cranberry juice controls harmful bacteria. BONE PROBLEMS? EAT PINEAPPLE!!! Bone fractures and osteoporosis can be prevented by the manganese in pineapple. PREMENSTRUAL SYNDROME? EAT CORNFLAKES!! !! Women can ward off the effects of PMS with cornflakes, which help reduce depression, anxiety and fatigue. MEMORY PROBLEMS? EAT OYSTERS! Oysters help improve your mental functioning by supplying much-needed zinc. COLDS? EAT GARLIC! Clear up that stuffy head with garlic. (remember, garlic lowers cholesterol, too.) COUGHING? USE RED PEPPERS!! A substance similar to that found in the cough syrups is found in hot red pepper. Use red (cayenne) pepper with caution-it can irritate your tummy. BREAST CANCER? EAT Wheat, bran and cabbage Helps to maintain estrogen at healthy levels. LUNG CANCER? EAT DARK GREEN AND ORANGE AND VEGGIES!!! A good antidote is beta carotene, a form of Vitamin A found in dark green and orange vegetables. ULCERS? EAT CABBAGE ALSO!!! Cabbage contains chemicals that help heal both gastric and duodenal ulcers. DIARRHEA? EAT APPLES! Grate an apple with its skin, let it turn brown and eat it to cure this condition. (Bananas are good for this ailment) CLOGGED ARTERIES? EAT AVOCADO! Mono unsaturated fat in avocados lowers cholesterol. HIGH BLOOD PRESSURE? EAT CELERY AND OLIVE OIL!!! Olive oil has been shown to lower blood pressure. Celery contains a chemical that lowers pressure too. BLOOD SUGAR IMBALANCE? EAT BROCCOLI AND PEANUTS!!! The chromium in broccoli and peanuts helps regulate insulin and blood sugar. HEADACHE? EAT FISH! Eat plenty of fish -- fish oil helps prevent headaches.. So does ginger, which reduces inflammation and pain. HAY FEVER? EAT YOGURT! Eat lots of yogurt before pollen season. Also-eat honey from your area (local region) daily. Kiwi: Tiny but mighty. This is a good source of potassium, magnesium, Vitamin E &fiber. It's Vitamin C content is twice that of an orange. Apple: An apple a day keeps the doctor away? Although an apple has a low Vitamin C content, it has antioxidants &flavonoids which enhances the activity of Vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke. Strawberry: Protective fruit. Strawberries have the highest total antioxidant power among major fruits &protects the body from cancer causing, blood vessels clogging free radicals. (Actually, any berry is good for you..they're high in anti-oxidants and they actually keep us young....... ..blueberries are the best and very versatile in the health field....... .they get rid of all the free-radicals that invade our bodies) Orange : Sweetest medicine. Taking 2 - 4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer. Watermelon: Coolest Thirst Quencher. Composed of 92% water, it is also packed with a giant dose of glutathione which helps boost our immune system. They are also a key source of lycopene - the cancer fighting oxidant. Other nutrients found in watermelon are Vitamin C &Potassium. (watermelon also has natural substances [natural SPF sources] that keep our skin healthy, protecting our skin from those darn suv rays) Guava &Papaya: Top awards for Vitamin C. They are the clear winners for their high Vitamin C content. Guava is also rich in fiber which helps prevent constipation. Papaya is rich in carotene, this is good for your eyes. (also good for gas and indigestion) Tomatoes are very good as a preventative measure for men, keeps those prostrate problems from invading their bodies.

CANCER

Medical Info : CANCER

Please note the following :
CANCER : Not all cancers are the same. 1/3 is curable. 1/3 is preventable.
2 factors of cancer that cannot be controlled are AGE & FAMILY HISTORY.

CAUSES OF CANCER:
1. Smoking is very often the main cause of cancer.
It kills us silently and drains money from us quietly. There're 4,000 harmful chemicals (though in diluted form) in one stick of cigarette. Taking one puff is 600 times worse than inhaling exhaust fumes from vehicles.

2. Some foods that cause cancer is :
a. Barbecued Food
b. Deep Fried Food
c. Overheating Meat
d. Food that is high in fat causes our bile to secrete acid that contains a chemical which is a promoter of cancer cells.
e. Food that contains preservatives, too much salt or nitrates, e.g . canned food, salted egg & veggies, sausages, etc.
f. Overnight Rice (where Aflatoxin is accumulated)
g. Food that is low in fibre : Our body needs 25gm of both soluble & insoluble fibre daily. We must drink at least 1.5 litres of plain water a day.
h. Contaminated Food (e.g. moulded bread causes our body to secrete toxins that may eventually lead to liver cancer in the long run. Never eat bread that is kept in room temperature for more than 2 days especially in a humid weather.)

3. Types of fat and which is the best?
Highly Recommended for Health :
a. Olive Oil - It does not absorb in our body.
b. Fish Oil - Omega 3 (contained in NI's Circulytes) has poly-unsaturated fat. It's good for our brain cells.
c. Peanut Oil - It contains Vitamin E. A small dosage is recommended only.

4. Not Recommended for Health
a. Vegetable Fat - Palm oil is worse than coconut oil. It is high in cholesterol and highly unsaturated.
b. Coconut Oil - It has saturated fat.

5. Specific Food & Beverages
a. Egg when eaten too much can cause High Colon Cancer, Risk Ovary Cancer, Prostate Cancer.
b. Cabbage is highly recommended for health reason.
c. Tomato is best eaten raw with a bit of olive oil for better absorption. Other alternative is to take tomato sauce. Do not boil � tomatoes became acidic when boiled.
d. A little coffee is good because it contains 2 anti- oxidants. Inhale coffee aroma for half each day is equivalent to eating 2 oranges a day. However, the residue of over-burned coffee is extremely bad for health. It can cause cancer.
e. Tea, as long as it is in its original tealeaves and not processed into BOH or Lipton packets, it is good for health. Tea contains 30 anti-oxidants. Recommended dosage is a cup a day.

EXERCISE AND BE FIT
Have a balanced lifestyle. Exercise regularly.

F : Frequency : 3 to 5 times a week.
I : Intensity : Exercise till we sweat and breath deeply.
T : Types of exe rcises : Find one that suits our age, lifestyle�

HAVE REGULAR CHECK-UP once we reach the age of 45 & above, it is recommended that we go for regular comprehensive health examination. Early detection may save lives.

� Pass it on to people you care of their health..*


New kind of Breast Cancer - DO NOT DELETE
Please forward to all of the women in your lives .. Mothers, daughters, sisters, aunts, friends, etc. In November, a rare kind of breast cancer was found. A lady developed a rash on her breast, similar to that of young mothers who are nursing. Because her mammogram had been clear, the doctor treated her with antibiotics for infections . After 2 rounds, it continued to get worse, so her doctor sent her for another mammogram. This time it showed a mass.
A biopsy found a fast growing malignancy. Chemo was started in order to shrink the growth; then a mastectomy was performed; then a full round of Chemo; then radiation. After about 9 months of intense treatment, she was given a clean bill of health.
She had one year of living each day to its fullest. Then the cancer returned to the liver area. She took 4 treatments and decided that she wanted quality of life, not the after effects of Chemo. She had 5 great months and she planned each detail of the final days.

After a few days of needing morphine, she died. She left this message to be delivered to women everywhere:
Women, PLEASE be alert to anything that is not normal, and be persistent in gett ing help as soon as possible.
Paget's Disease: This is a rare form of breast cancer, and is on the outside of the breast, on the nipple and aureole It appeared as a rash, which later became a lesion with a crusty outer edge. I would not have ever suspected it to be breast cancer but it was. My nipple never seemed any different to me, but the rash bothered me, so I went to the doctor for that. Sometimes, it itched and was sore, but other than that it didn't bother me. It was just ugly and a nuisance, and could not be cleared up with all the creams prescribed by my doctor and dermatologist for the dermatitis on my eyes just prior to this outbreak. They seemed a little concerned but did not warn me it could be cancerous.

Now, I suspect not many women out there know a lesion or rash on the nipple or aureole can be breast cancer. (Mine started out as a single red pimple on the aureole. One of the biggest problems with Paget's disease of the nipple is that the symptoms appear to be harmless. It is frequently thought to be a skin inflammation or infection, leading to unfortunate delays in detection and care.)

What are the symptoms?

1. A persistent redness, oozing, and crusting of your nipple causing it to itch and burn (As I stated, mine did not itch or burn much, and had no oozing I was aware of, but it did have a crust along the outer edge on one side.)

2. A sore on your nipple that will not heal. (Mine was on the aureole area with a whitish thick looking area in center of nipple).

3. Usually only one nipple is effected. How is it diagnosed? Your doctor will do a physical exam and should suggest having a mammogram of both breasts, done immediately. Even though the redness, oozing and crusting closely resemble dermatitis (inflammation of the skin), your doctor should suspect cancer if the sore is only on one breast. Your doctor should order a biopsy of your sore to confirm what is going on.

This message should be taken seriously and passed on to as many of your relatives and friends as possible; it could save someone's life.

My breast cancer has spread and metastasized to my bones after receiving mega doses of chemotherapy, 28 treatments of radiation and taking Tamaxofin. If this had been diagnosed as breast cancer in the beginning, perhaps it would not have spread...

TO ALL READERS:

This is sad as women are not aw are of Paget's disease. If, by passing this around on the e-mail, we can make others aware of it and its potential danger, we are helping women everywhere..

Please, if you can, take a moment to forward this message to as many people as possible, especially to your family and friends. It only takes a moment, yet the results could save a life.

Improve your body language

1. Don cross your arms or legs

You have probably already heard you shouldn cross your arms as it might make you seem defensive or guarded. This goes for your legs too. Keep your arms and legs open.

2. Have eye contact, but don stare

If there are several people you are talking to, give them all some eye contact to create a better connection and see if they are listening. Keeping too much eye-contact might creep people out. Giving no eye-contact might make you seem insecure. If you are not used to keeping eye-contact it might feel a little hard or scary in the beginning but keep working on it and you�ll get used to it.

3. Don be afraid to take up some space

Taking up space by for example sitting or standing with your legs apart a bit signals self-confidence and that you are comfortable in your own skin.

4. Relax your shoulders

When you feel tense it easily winds up as tension in your shoulders. They might move up and forward a bit. Try to relax. Try to loosen up by shaking the shoulders a bit and move them back slightly.

5. Nod when they are talking

nod once in a while to signal that you are listening. But don overdo it and peck like Woody Woodpecker.

6. Don slouch, sit up straight

but in a relaxed way, not in a too tense manner.

7. Lean, but not too much

If you want to show that you are interested in what someone is saying, lean toward the person talking. If you want to show that you�re confident in yourself and relaxed lean back a bit. But don lean in too much or you might seem needy and desperate for some approval. Or lean back too much or you might seem arrogant and distant.

8. Smile and laugh

lighten up, don take yourself too seriously. Relax a bit, smile and laugh when someone says something funny. People will be a lot more inclined to listen to you if you seem to be a positive person. But don be the first to laugh at your own jokes, it makes you seem nervous and needy. Smile when you are introduced to someone but don keep a smile plastered on your face, you�ll seem insincere.

9. Don touch your face

it might make you seem nervous and can be distracting for the listeners or the people in the conversation.

10. Keep you head up -

Don keep your eyes on the ground, it might make you seem insecure and a bit lost. Keep your head up straight and your eyes towards the horizon.

11. Slow down a bit

this goes for many things. Walking slower not only makes you seem more calm and confident, it will also make you feel less stressed. If someone addresses you, don snap you�re neck in their direction, turn it a bit more slowly instead.

12. Don fidget

try to avoid, phase out or transform fidgety movement and nervous ticks such as shaking your leg or tapping your fingers against the table rapidly. You�ll seem nervous and fidgeting can be a distracting when you try to get something across.. Declutter your movements if you are all over the place. Try to relax, slow down and focus your movements.

13. Use your hands more confidently

instead of fidgeting with your hands and scratching your face use them to communicate what you are trying to say. Use your hands to describe something or to add weight to a point you are trying to make. But don use them to much or it might become distracting. And don let your hands flail around, use them with some control.

14. Lower your drink

don hold your drink in front of your chest. In fact, don hold anything in front of your heart as it will make you seem guarded and distant. Lower it and hold it beside your leg instead.

15. Realise where you spine ends

many people (including me until recently) might sit or stand with a straight back in a good posture. However, they might think that the spine ends where the neck begins and therefore crane the neck forward in a Montgomery Burns-pose. Your spine ends in the back of your head. Keep you whole spine straight and aligned for better posture.

16. Don stand too close

one of the things we learned from Seinfeld is that everybody gets weirded out by a close-talker. Let people have their personal space, don invade it.

17. Mirror -

Often when you get along with a person, when the two of you get a good connection, you will start to mirror each other unconsciously. That means that you mirror the other person body language a bit. To make the connection better you can try a bit of proactive mirroring. If he leans forward, you might lean forward.. If she holds her hands on her thighs, you might do the same. But don react instantly and don mirror every change in body language. Then weirdness will ensue. :)

18. Keep a good attitude

last but not least, keep a positive, open and relaxed attitude. How you feel will come through in your body language and can make a major difference. For information on how make yourself feel better read 10 ways to change how you feel and for relaxation try A very simple way to feel relaxed for 24 hours.

Eye opener

This is FUN and a really good exercise for our BRAINS........


Can you find the B (there are 2 B's)?

DON'T skip or your wish won't come true...




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RRRRRRRRRRBRRRRRRRRRRRRRRRRRRRRR
RRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR



Once you've found the b

Find the 1

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IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII1IIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII




Once you found the 1..............


Find the 6

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9999999999999999999999999999999999
9999699999999999999999999999999999
9999999999999999999999999999999999
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9999999999999999999999999999999999
9999999999999999999999999999999999




once you've found the 6...

Find the N (it's hard!!)

MMMMMMMMMMMMM
MMMMMMMMMMMMM
MMMMMMMMMMMMM
MMMMMMMNMMMMM
MMMMMMMMMMMMM
MMMMMMMMMMMMM
MMMMMMMMMMMMM
MMMMMMMMMMMMM
MMMMMMMMMMMMM
MMMMMMMMMMMMM



once you've found the N...

Find the Q.

OOOOOOOOOOOOOOOOOOOOOOOOOOO
OOOOOOOOOOOOOOOOOOOOOOOOOOO
OOOOOOOOOOOOOOOOOOOOOOOOOOO
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OOOOOOOOOOOOOOOOOOOOOOOOOOO
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OOOOOOOOOOOOOOOOOOOOOOOOOOO
OOOOOOOOOOOOOOOOOOOOOOOOOOO

Chikungunya - need to know

I care about you

Health - Important Tips

1) Answer the phone by LEFT ear.

2) Do not drink coffee TWICE a day.

3) Do not take pills with COOL water.
4) Do not have HUGE meals after 5pm.
5) Reduce the amount of OILY food you consume.
6) Drink more WATER in the morning, less at night.
7) Keep your distance from hand phone CHARGERS.
8) Do not use headphones/earphone for LONG period of time.
9) Best sleeping time is from 10pm at night to 6am in the morning.

10) Do not lie down immediately after taking medicine before sleeping.
11) When battery is down to the LAST grid/bar, do not answer the phone as the radiation is 1000 times.

12) Forward this to those whom you CARE about!