First start by changing one thing at a time. This will make it easier for you and help solidify your new healthy habits. Allow yourself a month or two of slowly changing your diet before you attempt to quit smoking. Taking things one at a time also takes the fear of expense out of the equation. At first you may think this is going to be too expensive, but commit to bettering your health, and you may be surprised at just how affordable healthy eating can be especially with a little smart shopping!
Don't be afraid to do the math: quantity of product, number of servings, quality of nutrition...compare your options...you may be surprised at what turns out to be the least expensive. Measuring your portions with measuring cups is a good way to maintain a healthy weight or lose some extra pounds. If you're on a tight budget, or just especially frugal, remember to look for sales, coupons, special discount days, and other incentives your local grocer may provide to help you save money and bring them a loyal, happy customer.
Fiber- Record the fiber in all the food you each day, including any supplemental fiber. An average amount of fiber to aim for is 30g per day. There are different recommended amounts depending on age, prescription drugs, and other factors. You want to be having at least one bowel movement (poop) per day. If you're stools are loose (diarrhea) that's a sign you may be eating too much fiber.
Protein- Eat protein for breakfast (meat, eggs, beans, nuts, etc.) and small protein snacks during the day.
Multi-Vitamin- Be sure to buy organic, non gmo, food based vitamins. If the multi-vitamin is too expensive for you budget try one or two important vitamins (like calcium and magnesium, vitamin C (be sure to look for non gmo, most vitamin C is from gmo corn), or B vitamins) which are usually cheaper, or take the multi-vitamin every other day or every couple of days.
Avoid Dairy- Try almond, hazelnut, other alternatives. If you just can't give up the dairy be sure to buy organic, local, and hormone free dairy products.
Celery & Carrots- Eat lots of fresh celery and carrots. For dip I recommend blending or mashing: garbanzo beans (or other beans) with turmeric, garlic, and lemon.
Avoid Sugar & Caffeine- check your food and drink labels these ingredients sneak into a lot of foods.
Organic, Fresh, Local- Eat as much of your food as possible organic, fresh, and/or local. Look to your local farmer's market for fresher produce with a lower price or join a local co-op or csa. Grow your own food, a large garden in your backyard, a few pots on your porch, or some herbs by a window indoors are all great ways to get healthy food and for less.
Don't Skip Meals
Water- Aim to drink half your body weight in water each day. For flavor add a little lemon or lime juice.
Grass Fed Beef- If you eat meat buy grass fed local and organic beef. Grass fed beef is much leaner than beef produced from cows eating corn and soy. It contains more vitamins including omega 3's.
Greens- Eat your greens! Kale, collards, chard, spinach, and other leafy greens. Buy them or grow them fresh whenever possible. Remember you can blend or juice them also, add fruits for a sweet taste.
Turmeric- Eat turmeric on as many things as you can. You may find this spice makes smoking unpleasurable or difficult. (taste bad to you, start coughing after inhaling).
Avoid- MSG (monosodium glutamate), hormones and anitbiotics (meat, dairy), pesticides and herbicides ( non-organic produce), hydrogenated oils, artificial colors, artificial flavors, and preservatives, all chemical ingredients (likely the unpronouncable ones).
Cooking Fats- Change your cooking fats to organic olive oil, organic coconut oil, organic avocado oil, organic walnut oil, organic butter...or any other healthful oil free of the above mentioned additives.
Salt- Cut down on your salt a little and add some extra nutrition by using organic kelp granules salt substitute or including kelp and other seaweeds in your diet. I highly recommend this especially women.
Teas- Don't drink caffeinated teas like tea, green tea, black tea..instead drink a variety of your favorite herbal teas like peppermint or licorice root.
Bread- Consider eating only organic bread and other foods made with flour.
Microwave- Don't use it, you want all of the vitamins from your food right now. Eat fresh, cook on the stove, or in the oven.
Aspartame- Eliminate this artificial sweetener and it's many side effects. Plus, aspartame is the feces (poop) of genetically modified e coli bacteria. Don't believe me? Google it!
Avoid GMO's (genetically modified organisms)- Recent studies are linking gmo's to a myriad of health problems including many common cancers. Gmo's include but aren't limited to: corn, soy, canola, sugar(sugar beets) <---most sugar on food labels is gmo beet sugar NOT cane sugar, what we commonly think of as sugar. Cotton, cottonseed, aspartame, papaya, zucchini, yellow summer squash, squash, alfalfa, wheat...and more. For more information on gmo's and how to avoid them visit: http://www.nongmoproject.org/
Vitamin C Foods- Eat as many vitamin C foods as you can. Vitamin C foods include but aren't limited to:
bell peppers, broccoli, cauliflower, kale, strawberries, kiwi, thyme, cantaloupe, banana peppers, chives, cloves, basil, grapefruit, lime, watermelon, chard, raspberries, fennel, asparagus, summer squash, peas, onions, carrots, plums, celery, eggplant, winter squash, peppermint, cucumber, grapes, pears, apples, bananas, avocados, parsley, cilantro, oranges, acerola cherry, black currant, pineapple, tomato, mango, turnip greens, cabbage, cayenne, rosemary, lemon, mustard greens, watercress, spinach, cranberries, green beans, sweet potatoes, potatoes, blueberries, leeks, beets, garlic...
Once you've worked your way into as many of these things as possible have your last cigarette at night, throw away, give away or hide your ash trays and anything you might associate with smoking. Keep yourself busy, but not too busy, rest when you're tired. Exercise a little or a lot each day. Just take a walk around the block if that's all you're up to. If you find yourself craving that cigarette give yourself a better reward like a fruit or fruit and vegetable smoothie, a whole fruit. Add honey if you're wanting something sweeter without the added sugar. And don't forget a little dark chocolate, try 70% cocoa or higher if you like the taste.
To Your Health!
I am not a doctor or anything, just a regular person, this is based on my personal experience and that of my husband along with many hours of google searches :)