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The Complete Guide to Natural Healing Newsletter (3/11/15)

Natural Healing, Health & Well-BeingMarch 11, 2015
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Substitution Strategy for Quitting Smoking

Replace A Bad Habit With A New Healthy Habit

You might not be aware, but habits control a large portion of your day. Most habits are helpful, brushing your teeth, tying your shoes, backing out of the driveway, these are all things we do repeatedly that no longer require concentration. Our lives are full of habits, mostly good, some bad.
Woman drinking tea and relaxing to replace habit of smokingSmoking cigarettes is an addiction, but more importantly it is a bad habit, and the distinction is important. The physical addiction to nicotine lasts as long as there is any left in your bloodstream, at most a few days. Cravings to smoke a cigarette, the first few days after quitting, are behaviorally caused cravings. When a smokers sees a trigger to smoke, and the brain starts to anticipate a hit of nicotine, which causes the cravings.  These craving can be as compelling as a chemical addiction, but it is important to understand the difference. And to overpower the behavioral craving it is important to understand your reward for smoking.
You probably already know that smoking isn’t all that pleasant. So why do you smoke? The reward for smoking is typically not the hit of nicotine. Smoking cigarettes serve all kinds of needs, like a break from work, a chance to socialize, or relief from boredom or stress. In a typical day, you put a cigarette to their lips 250 times, keeping  you stimulated and your hands and mouth busy. Find out what smoking means to you and you a new habit to replace smoking, that provides the same reward. This is called the Substitution Strategy for Quitting Smokin g, and it is far easier and more effective to replace your smoking habit, than just trying to stop.
Infographic of Habit Loop for smoking cigarettes
Most smokers have a hard time quitting unless they find a new habit to replace smoking with the cravings start. Triggers to smoke and cravings for a reward will never stop, but it is possible to replace smoking for a new routine. To start, ask yourself, when do you smoke?
You may think you already know your triggers to smoke; morning coffee, drive to work, lunch, walking the dog, or with a drink in the evening. Those are times that you might smoke, but think about what need smoking fulfills at those times. For example, if it is while walking the dog it could mean that smoking helps relieve your boredom while your dog relieves himself. When you have your list and reasons, now it is time to get creative and find a new activity that will fulfill that same need.
athlete running sport feet on trail healthy lifestyle fitnessStress, boredom, excuse to get outside or socialize, can all be solved by something else. Walking, exercise, or stretching, can get the blood going and help with stimulation. Eating raw vegetables, or nuts, sipping a healthy drin k, eating dark chocolate or chewing licorice replaces the oral, hand to mouth habit, and keeps your mouth busy. Getting coffee or tea with friends can be an excuse to take a break and chat. Quit Tea is one option specifically created to help you get through those cravings for a cigarette and replace the habit. The herbs in Quit Tea are relaxing, detoxing, and healthy. If  you make a cup of Quit Tea every time you are triggered to smoke, after a short time the habit of making a cup of herbal tea will be automatic.
A lot of people have already successfully quit smoking using the Substitution Strategy without even knowing it! However you do it, finding a new healthy habit to replace smoking is the key to long term quitting success. Quitting is not easy, but if you have a good replacement, and stick with it, eventually you won’t even remember why you ever wanted to smoke cigarettes.
Two Spices That Attack Tumors
Fresh ginger, or gingerroot, is a powerful anti-inflammatory that combats certain cancer cells and helps slow tumor growth. A ginger infusion can also alleviate nausea from chemotherapy or radiotherapy.
How to Use It: Add grated fresh ginger to a vegetable stir-fry or fruit salad. On the other hand, make an infusion by slicing a 1-inch piece of ginger and steeping it in boiling water for 10 to 15 minutes; drink hot or cold.
Turmeric found in curry powder, this spice is the most powerful natural anti-inflammatory available today. It encourages cancer cell death, inhibits tumor growth, and even enhances the effectiveness of chemotherapy. Some research shows that turmeric is most effective in humans when it's mixed with black pepper and dissolved in oil (olive or canola, preferably). In store-bought curry mixes, turmeric represents only 20% of the total, so it is better to obtain ground turmeric directly from a spice shop. How to Use It: Mix a teaspoon of turmeric powder with a teaspoon of olive oil and a generous pinch of ground black pepper and add to vegetables, soups, and salad dressings. Use a tablespoon if you already have cancer. 
HEALTHY RECIPE: Peach Lemon Basil Sorbet
If you’re anything like me, summer makes you crave a cold, refreshing, sweet treat.  Sometimes, though, after an otherwise indulgent day, a summer BBQ, or when you’re trying to cut back on your sugar, you may want a treat that is hydrating and guilt-free (for the record, I don’t think any food should cause you to feel guilty!) Maybe you want to impress your guests by serving a sorbet palate cleanser (isn’t that just a fancy way to eat dessert first?). Maybe you want a home-made dessert that takes just 5 minutes to throw together (and an additional hour to freeze up).  Maybe you just want a mouth-watering trio of flavors packaged up into a dessert that certainly doesn’t taste like it only has 21 calories per serving. Well, regardless of which of those you want, my Peach Lemon Basil Sorbet is a winner, and I hope you try it soon.   I used Pure Via sweetener to keep it light (you can read more about that below, and see some of my thoughts on stevia vs. artificial sweeteners here), and fresh summer peaches, lemons, and basil to keep it refreshing and delicious. Enjoy! If you’re anything like me, summer makes you crave a cold, refreshing, sweet treat.  Sometimes, though, after an otherwise indulgent day, a summer BBQ, or when you’re trying to cut back on your sugar, you may want a treat that is hydrating and guilt-free (for the record, I don’t think any food should cause you to feel guilty!) Maybe you want to impress your guests by serving a sorbet palate cleanser (isn’t that just a fancy way to eat dessert first?). Maybe you want a home-made dessert that takes just 5 minutes to throw together (and an additional hour to freeze up).

Maybe you just want a mouth-watering trio of flavors packaged up into a dessert that certainly doesn’t taste like it only has 21 calories per serving. Well, regardless of which of those you want, my Peach Lemon Basil Sorbet is a winner, and I hope you try it soon.  I used Pure Via sweetener to keep it light (you can read more about that below, and see some of my thoughts on stevia vs. artificial sweeteners here), and fresh summer peaches, lemons, and basil to keep it refreshing and delicious.  Enjoy!
Peach Lemon Basil Sorbet
Prep Time: 5 minutes     Total Time: 1 hour, 5 minutes     Calories per serving: 21
Ingredients
~ 2 lemons
~ 3/4 of a fresh peach
~ 1/2 tsp. liquid stevia (I used Pure Via)
~ 2 cups ice, packed
~1 cup water
~ 3 large fresh basil leaves
Instructions:
  • Juice lemons into blender (note: while this is sweet, it’s also quite lemony, and Kevin described it as “tart,” so if you’re looking for something a bit less strong, go with 1 or 1.5 lemons)
  • Add stevia, peach (I left the skin on), ice, and about 1/2 cup of water.
  • Blend in high-powered blender.
  • You will need to periodically add water (by the tablespoon) to allow the mixture to process fully. Add the liquid slowly, so it turns into a sorbet texture rather than a liquid!
  • When mixture is fully combined, add basil leaves, and pulse several times until leaves are in small specks and incorporated throughout.
  • If you are not serving immediately, you’ll want to portion your sorbet into individual dishes, and stick in the freezer for another hour or so.
Notes:
The consistency is the tricky part of this recipe! If you leave it out at room temperature (or in the summer heat), it will melt quickly. However, if you leave it in the freezer overnight, it will be too hard – like a block of ice. I ended up freezing my leftovers for several days, and then took it from the freezer to the refrigerator around breakfast time. By dinner time, it was the perfect consistency again!
Nutritional Profile: 6g carbs, 3g sugar, 0.6g protein..

AUTHOR

Megan Lyons
Megan Lyons is a wellness, and running coach, from Dallas, Texas and the voice behind Lyons' Share. Through her personalized, one-on-one Health Coaching, she helps people achieve their healthiest and happiest selves by finding the balance of nutrition and fitness that works for their unique body.

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