Quit Smoking – Dynamic Duo


Have you quit smoking yet? Or are you still contemplating the idea? Whether you are thinking about quitting smoking or you have already quit, it is not too early or too late to learn about the amazing influence of the “dynamic duo”. The dynamic duo is healthy food and regular moderate physical activity. With these elements in your life you enjoy the following benefits:

  • Calmness,
  • Vitality,
  • Mental clarity, and
  • Healthy weight.

On top of this, many physical activities offer fun, relaxation, and feelings of pleasure.

Healthy Foods
Most people are aware that a healthy diet affects health and weight, but not everyone realizes that it also affects moods and mental alertness. Smoking depletes vitamins, so it is even more important to eat properly before and after you quit.

Take a look at the Food Guide Pyramid published by the US Department of Agriculture. The basic recommendations are avoiding high-fat, high sodium foods and eating the following daily:

  • 3-5 servings of vegetables
  • 2-4 servings of fruits
  • 2-3 servings of meat, poultry, fish, beans, eggs, or nuts
  • 6-11 servings of bread, cereal, rice or pasta.

To find out about serving sizes and tips for different cultures, look up “USDA Food Guide Pyramid” on the internet.

Healthy Snacks
Healthy snacks help you stay on track and provide much needed vitamins as you quit smoking. Here are some ideas:

  • Carrot, celery, zucchini, green pepper, and cucumber sticks, with or without a low-fat dip or salad dressing.
  • Grapes, strawberries, apple, pear, kiwi, banana, plums, pineapple, and melon.
  • Variety of nuts (small quantity).
  • Whole wheat tortillas (soft or baked), rice cakes, with hummus, or other low fat dips; low-calorie granola bars; oven-baked chips; whole-grain crackers.
  • Low-fat yogurt, low-fat cheese sticks.
  • Herbal teas, mineral water, low-sugar flavored water.

Getting Active
You’ll find it easier to get active as a non-smoker, but it is never too soon to start. If in doubt, consult with your doctor. Start out slowly, increasing intensity gradually over time. Being active not only frees you of mental torments, but also makes you feel happy and alert. Find ways to move around more in the regular routine of your life-such as parking a little farther from your destination, to give you a chance to walk; and using the stairs instead of the elevator. Beyond this, find activities that you enjoy. Here are some ideas:

  • Walking, hiking, jogging, roller blading, cycling, skate boarding
  • Swimming, water polo, aquafit classes, synchronized swimming
  • Tennis, badminton, volleyball, racquetball, lawn bowling, crochet, squash
  • Weight lifting, self-defense classes
  • Yoga, Pilates, balance ball
  • Basketball, softball, baseball, football
  • Square dancing, NIA classes, Latin dancing, ballroom dancing, line dancing
  • Gardening, cutting the lawn, raking the leaves, washing the car by hand
  • Vacuuming, washing floors and walls, painting, window cleaning, doing home repairs.

Try One New Thing
Are you excited yet? One way to get inspired is to treat yourself to a food, lifestyle, or sports magazine. Also you can look up activities offered by your local recreation center and schools. If you even try one new food and one new way of being active every week, you’ll be on the road to success! Good luck!



You can be the first one to leave a comment.


Leave a Comment