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Optimal Health Coaching
Where Healing Begins From the Inside Out
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Optimal Health Coaching
Where Healing Begins From the Inside Out
Get in touch How can we help?



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 Suggested strategies 


Quit Smoking


Ready to try quitting smoking on your own? Here are some tips to increase your chances.

  • Have a plan. To quit smoking, you must be prepared. Pick a goal date when you will smoke your last cigarette and start your life as a non-smoker. Between two weeks and 30 days from today.
  • Get a physical. Be aware of any health problems that may exist. It's better to know. Make sure it's ok for you to exercise.
  • Get regular exercise. Get your health back. Walking is a great way to start, riding a bike or doing exercise videos at home. Exercising will also help you deal with negative feelings that may arise in your first days of quitting.
  • Prepare to quit. If you smoke over a pack a day, give yourself two weeks to prepare your mind to quit smoking. If under a pack, give yourself a week. Adjust if necessary and based on your intuition and experience. During your preparing to quit period:
  • Write down all the reasons why it's so important for you to quit smoking. The more emotional, the better. ("I don't want my kids to watch me die of lung cancer" for example.) Write your reasons down on a few 3x5 cards and carry them with you. Put them up where you will see them. Read them several times a day.
  • Change your diet. Since nicotine acts as an appetite suppressant, you don't want to gain a weight after you quit smoking. (Very common after people quit smoking.) Start to eat three healthy meals a day with healthy snacks in between. Increase protein and reduce refined carbs.
  • In your preparation period, start to scramble your smoking pattern. For instance, if you smoke in your left hand, start smoking in your right. If you like smoking on the front porch, change your smoking spot to some uncomfortable place like out by the trashcans. Stop buying cartons and buy one pack at a time, changing brands each time you buy a pack. Start cutting cigarettes in half.
  • FIND REPLACEMENTS. This is in my opinion the number one secret to successfully quit smoking. There are many reasons people smoke: to ease boredom, reduce stress, relax, as a reward, or simply because it's a habit. Of course, there is the addiction component as well. Find things to replace smoking with and have them ready on your quit day. Some examples:
    1. Find ways to stay busy to keep from being bored. At work instead of a smoke break, take a short walk.
    2. Keep your mouth busy using sunflower seeds in the shell, gum, sugar free suckers or hard candy, licorice, carrot sticks, celery sticks, pretzels, flavored toothpicks. Some people say that putting a Listerine slip in their mouth takes away the urge. Drinking milk works too.
    3. Keep your hands busy with a stress ball, or an object you can keep in your hand like a pen or small stone.
    4. Drink lots of water.
    5. Take a Vitamin B supplement to help with stress.
    6. Deep breaths.
    7. Use the nicotine patch, gum or prescribed smoking cessation meds if you need to, they are much more effective when used in combination with the techniques I'm giving you here.
  • Use affirmations. Use positive self-talk such as "I am free!" or "I can do this" or "I am in control" or I'm worth taking care of " or "I am healthy, happy and free from addiction." Make it a habit to say them several times a day.
  • ON YOUR QUIT SMOKING DAY: Tell everyone what you are doing to make yourself accountable. Pick your quit day carefully; a day when you have time to focus on your goal.
  • After you quit smoking, avoid drugs like alcohol and marijuana which can decrease your motivation. I suggest giving them up at least for the first month of being a nonsmoker, longer if they are major triggers that make you want to smoke. If coffee makes you want to smoke, cut down or eliminate it for a while.
  • Get lots of sleep. Your body needs energy to heal.
  • Get your teeth cleaned and get checked for oral cancer.
  • Get your car washed and detailed if you smoked in your car.
  • Avoid situations that will tempt you. Stay away from bars and parties where people will be smoking. Ask those close to you to refrain from smoking in front of you.
  • Give yourself a reward. Have a plan to get a massage after 30 days of smoke free. Or take a trip. Or buy something for yourself.
  • DON'T KID YOURSELF! Don't even think for a second that you can have "just one" after you quit. Chances are you can't. "Just one" can undo all of your hard work. Begin to see cigarettes for what they are: a deadly poison that you want to avoid at all costs.

Hypnosis was found to be more than twice as effective as quitting "cold turkey," and over three times as effective as nicotine replacement therapy, according to a a study presented October 22, 2007 at the annual meeting of the American College of Chest Physicians.


[1] Leslie Iverson, "Why do We Smoke?: The Physiology of Smoking" in Smoke, Page 320

[2] Doll R, Peto R, Boreham J, Sutherland I (2004)."Mortality in relation to smoking: 50 years' observations on male British doctors" (


 Weight Loss


 The best way to maintain good size is to: STOP DIETING


- eat slowly and enjoy your meal, feel the texture, taste the flavour be mindful whilst chewing every mouthful

- eat until you are satisfied, listen to your body. Are you feeling empty? Or comfortably full? over full?

- sit down whilst eating, after preparing your meal

- never eat on the run

- eat nothing between meals (at all) - this stops snacking, nibbling, picking at food)

- increase water in your life

- Care about yourself.

- Be patient with yourself

- Feel good about yourself

- Eat a balanced diet

- minimal fat, food colouring and preservatives

- use coconut oil, olive oil or grapeseed oil

- low sugar and fat

- 2 litres of water daily

- limit soft drinks and cordials

- eat protein in every meal (egg, fish, tuna, chicken, pork, lamb, beef) (everyday foods)

- variety of fruit and veggies daily and in every meal (everyday foods)

- limit starchy carbohydrates like pasta, rice, breads (sometimes food)

- limit caffeine drinks max 2-3 a day (coffee, tea, cola, chocolate) (sometimes food)

- dont skip a meal

- do not punish yourself if you have a setback. You can succeed. three steps forward and one back. Never give up

- If you must weigh yourself, only weigh yourself once a week same time of day with same clothes on using the same scales

- write down all foods you eat daily and keep a diary

- take regular exercise. walking is best. Build up gradually (any activity is worthwhile)

- Losing 1/2 to 1kilo a week is a good and realistic aim

- Be kind to yourself be patient and persistent and keep returning to the principles mentioned above.

- Dont forget that you can have that food you want but DO YOU ACTUALLY FEEL LIKE IT?

-listen to your body

- Speak gently to yourself, your making changes however small they are, and this is a positive step

-Whatever physical activity you can do is worthwhile. Dont give up

- Be mindful about what your eating and enjoy it.

- Food is not bad or good there are just foods that should be eaten everyday or only sometimes.

-Keep moderation in all things for a positive healthy lifestyle.


You can do it!!! Make an appointment today - 0439009830