5 Months

It is a Blue Moon New Years Eve. 5 months smoke free!!!!!!!

Health for Canada - Quit for Life

Here is another fine site provided by Canadian Department of Health and targeted in particular to younger smokers.

CLICK HERE

California Smokers Helpline

Here is a terrific interactive site to help you quit smoking

CLICK HERE

6000 cigarettes not smoked

I have passed the mark of 6000 cigarettes not smoked based on my 2 pack a day habit. Do I feel better? YES. Do I miss the high, YES. Would I start smoking again? NEVER

Taming That Overwhelming Urge to Smoke

I went cold turkey and quit without any medication or nicotine substitute. Less than 10% of smokers who go cold turkey are successful in quitting. Highest success rates combine counseling or group therapy with nicotine replacement and sometimes the use of drugs.

The article below discusses the drugs Zyban and Chantix (varenicline) which has helped many kick the habit as well as the use of nicotine replacement products.

CLICK HERE TO READ ARTICLE

Hurry Up It's Time

Here is a reprint of an editorial by Andre Aciman from the New York Times written in 1995 about his smoking habit and quitting in the 1980's.

Click Here Hurry up, It's Time

Smoking in Moscow

My dear friend Irina in Moscow is still struggling to quit. She wrote me saying she was ashamed that she is still smoking but that she is cutting down. Her boss Ilia quit in September and now they have a no smoking office .Here is my answer to her:

Dear Irina,

I am really happy to know that Ilia is still off the cigarettes, what a wonderful Christmas present for him and his family. Please let him know I send him my warm congratulations!

Your struggle to quit smoking is nothing to be ashamed about. It is normal.

You have made a lot of progress since we spoke about this in September.

1. You are beginning to think about the benefits and reasons you want to quit (for you and those you love)

2. You have taken the first steps to cut down on your smoking and become aware of your habit.

3. Trust me when I tell you that when you quit, the cravings and need for that smoke do subside. It takes some time and is most difficult part is the first month.

4. It is normal for the nicotine devil to be whispering in your ear and telling you all the reasons why you enjoy smoking and why you cannot quit… He is afraid you are thinking of banishing him from your life and he is a dark and difficult parasite to get rid of.

There are lots of things you can do over the holidays to prepare yourself for making a quit date.

visit

http://quitsmoking.about.com/

I know sooner or later you will make up your mind, and when you do you can beat this addiction.

You are not alone in liking the effect of smoking (and hating it at the same time) Nicotine is a strong drug and all us smokers fell under the trance of its effect and all the rituals around our beloved smokes.

Believe me when I tell you that I understand what you are going through.

Take this one step at a time. Enjoy your Christmas and New Years Holiday.

All the best

Daniel

Smoke Free Holidays

89 Kilos

I am enjoying my cigarette free holidays but all the holiday food is a real temptation.

Happy Hanukah!!!!

89 Kilos

How nice is to be touring around in Israel smoke free. I confess that I have put on a few kilos enjoying the holiday food. As each week passes I am appreciating my freedom from nicotine more and more and notice the sacrifice in life quality that the many smokers I see suffer.

4 Months Smoke Free

88 Kilos

Wow 4 months and still going strong. This is a real challenge in Israel but I will not be swayed from my commitment. I have come too far to fall back and I don't think I could find the energy to go through month one again!!!!!

Smoke Free - Ben Gurion Airport

I am making a quick visit to see my sister in Florence. No smoking in the modern Ben Gurion Airport.

Cigarettes in the Souk

86 Kilos

20 days in Israel and I have not succumbed to the temptation of smoking.

In the one of the large Tel Aviv souks (public markets) I came across a cigarette vendor. Very cheap cigarettes offered imported from Russia for as little as 3 NIS ($0.75 US) a package. Another reason so many people smoke here.

Bullheaded Non Smoker

87 Kilos

The food is great here in Israel and I have put on a few kilos but I am organized now hitting the gym regularly and working on keeping the weight under control.

My quit continues. The temptations are great but I'm not letting them get to me. Like Abraham the Bull pictured above I am keeping my head to the ground and my resolve will not be moved.

The number of smokers in Israel is very high. In part it may be due to the Russian immigrants (over 1 million in the last 10 years) with their strong tobacco use, and a tradition of tobacco consumption which is part of the oriental culture. THere is no question that life here is fast paced and political tension might create additional stress which reenforces those addicted to nicotine and makes it more difficult for them to quit.

I cannot think of a better place to look at old man nicotine in the eye and keep him banished from my life.

Smoking In Tel Aviv

I am resisting but it is not easy. It seems like non smoking has yet to be discovered by most people particularly those under 50. Bars are still smoking and almost everywhere semi covered outdoor terraces are filled with smokers.

It may the mild climate, the move, the food, cigarettes sold everywhere, but I sure feel like I am getting a lot of cravings.

I know this will pass and I look at month 4 and 5 in Israel as an extra challenge to reinforce my quit.

2 Months in Israel

I am taking 2 months away from wet and cold Verona during the re modeling of my apartment to spend time in Israel. I have a small furnished flat 30 meters from the beach pictured above.

I am looking forward to the mild weather but I know there will be a lot of temptation since so many smoke here in Israel.

3 Month Anniversary

84.8 Kilos

November 1 and I celebrate 3 months as a non smoker.

Canker Sores

84.7 Kilos

I have had 2 episodes of Aphthous ulcers. The first lasted about 10 days and may have been caused by biting my gums while chewing gum.

The second episode started a week ago is underneath my tongue and I do not recall any trauma that might have triggered the attack.It is now getting better.

From Internet searches I discover that there is an increased incidence of canker sores amongst ex smokers. They are not pleasant. I have found that rinsing my mouth with bicarbonate soda has helped.

One study shows use of 1-2 x 2mg x day nicotine gum helps relieve symptoms. I really don't want to use nicotine.
I have a good diet with sufficient of vitamins but I am now taking 2000 mcg of B-12 a day.

I have even read that some ex smokers have used canker sores an an excuse to start smoking again!!!!
No way for me.

Taming the Urge to Smoke

85.3 Kilos

An Article from the New York Times

Link Here

Lung Rx

84.1 Kilos

I got an Ex ray of my lungs. There is some permanent damage to my lungs this explains some of the pain I have from my chest and occasional coughing (early stages of chronic emphysema and bronchitis). Of course this comes as no surprise after over 40 years of smoking. Although much of the damage cannot be reversed, quitting smoking has saved me from more severe condition.

The moral of the story, the earlier you quit the better it is.

3000 cigaretts not smoked

84.9 Kilos

I'm 11 weeks into my quit. It is getting more manageable as each week passes.

Tomorrow a trip with friends to Venice to see the Biennale Art Festival.

A quote From Alan Cohen

It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power.

Alan Cohen

Last Night I dreamt I was Smoking

84.8 Kilos

Last night I woke up from a nightmare. I dreamt I was smoking again. I was unhappy and was feeling bad that I failed in my quit. When I woke up and realized it was a dream I was relieved.

Smoke Smoke Smoke that Cigarette

85.1 Kilos

Click below for

Smoke Smoke Smoke That Cigarette

Is Quitting Contagious?

It seems that quitting can be contagious.

That undertaking a difficult task is easier to do with the help of someone you love. Nearly 5 million people die each year around the world from smoking-related causes [source:Harvard Univ]. About one-third of these deaths are due to heart disease and stroke -- not a pleasant way to go out.

If you and a friend, relative or spouse smoke, try quitting together. That buddy you take smoke breaks with at work? Give it a go as a team. It's a radical thought, but you could always step out and enjoy some fresh air together instead.

http://health.howstuffworks.com/quitting-smoking-contagious1.htm

Weight Gain after Quitting Smoking

Link to Video on Gaining Weight after Smoke Cessation

CLICK HERE

10 Weeks. Keep on Truckin'

86.5 Kilos

10 Weeks and still smoke free. This is starting to grow on me.

I have put on weight but my waist remains the same so it is in part due to a lot of working out.

To quote from Mr Natural you gotta keep on Truckin'.

I ran into a friend who broke up with his lover after 7 years 2 months ago and started smoking again after being off the cigs for 3 years. I hope he gets things together soon and quits again.

I was out to the club last night. Drank more than I should have. In the outdoor terrace half the people were lounging and smoking. Inside on the dance floor they were pumping artificial smoke which was almost as bad. Needless to say I didn't last too long.

Off to the gym today

A note to Allan

Dear Allan,

It sounds like you have a great reasons to get fit, and quit smoking. Sharing quality time with your wife, and to be able to enjoy seeing your grandson grow up and have the energy and health to participate. Getting fit will not give you immortality but it surely contributes to making our short journey here much more fulfilling.

Too many seem to seek some magic bullet (a quick cure, a pill, or miracle excercise machine or program) that will transform them, well there is no magic to quitting smoking and getting healthy. It is a question of setting priorities and changing ones life style, and being consistent and patient to realize permanent results.

The internet can be great sources of information but the change needs to come from you. No one else can do it for you. No magic pill will transform you.

G-d gave you the power of choice so don't fool yourself into thinking you can sit on your behind, watch TV, eat unhealthy food, and smoke or indulge in other self destructive actions and then go to church on Sunday ask for forgiveness and pray for the strength to quit smoking, loose weight, to have your bad back improve, or your bad heart cured.

When you reach inside and decide that you want to live healthy so you can die healthy the strength and power to follow a good lifestyle will come easily.

Good luck and focus on making small changes one at a time that will be permanent. You will make progress and be much happier for it.

Once you have made the commitment to your self you can begin a journey towards a healthy life style remember, with the proper motivation anything is possible.

Good Luck

Daniel

Happy Birthday Jack LaLanne

"Remember this: your body is your slave; it works for you." - Jack LaLanne

Happy 95th Birthday Jack.

There is no question that Jack was ahead of his time in the promotion of avoiding self destructive habits like smoking, healthy eating and exercise. Is he a bit of a fanatic? Yes; but Jack set an example for millions of fans and made an important impact on heath awareness in the United States.

My Grandmother who passed away at 97 free of illness was a big fan and followed a no meat Mediterranean diet and exercised regularly.

Jack was an avid supporter getting people to quit smoking at a time when his when his employer was running television adverts promoting smoking and cigarettes.

Jack's key message is that you are in charge. Your health is dependent on you being a master of your body and you need to make the right choices in leading a healthy life style.

His positive energy is contagious and an inspiration.

Farewell Lunch

85 Kilos

A long planned lunch to celebrate leaving the company I worked with for over 20 years was held last weekend. It was wonderful to join colleagues and customers from around the world at a nice lunch. One nice surprise was to see that Ilyia Shapiro, my chain smoking customer and friend from Russia has quit his 2+ pack a day habit of strong menthol cigarettes. He is using some nicotine gum to help and has been off the weed for 3 months.

I got dressed up for the event and it was so nice not to have to excuse myself between courses to steal a cigarette. There were still a few of the quests kept disappearing for breaks during the lunch.

Beginning my 3rd Month

84.9 Kilos

540 Euro Saved!

I have made it 2 months off the cigarettes.

Now comes the tough period from week 8 - 12 the where you begin to forget how nasty the first weeks were. A period where you start thinking you can control your desire and enjoy the occasional smoke. I am not going there. Dealing with the cravings gets easier as each week goes by.

Autumn at the Door

84.6 Kilos

The leaves are beginning to turn. Crisp sunny autumn days are in arrival, perfect for bicycle excursions. As the cooler weather arrives only the die hard smokers sit outside. I saw my friend Greg last night. He was a having a (good?) time drinking beers and smoking with friends. He got a little defensive when I told him my quit had stuck now almost for 2 months. He started mumbling about how I have renounced all my vices (I don't drink a lot, no smoking) and how he is still "enjoying" life.

It is not easy for good friends to always accept changes we make in our life styles even if it is for the best.

Imitate Non Smokers

Here is a great post from the Smoking Cessation Blogs on about.com

From:
kallanjames (kallanjames)
To: JeffEverything

I've just completed a year off smokes - after 47 years of failing to stop. There are reasons why I succeeded - meeting a great lady for one - but the best tips I can pass on are:-

(a) Watch the non-smokers and imitate them. That's who you want to be like so start now. Be a non-smoker not an ex-smoker. You'll need lots of willpower to become an ex-smoker. You don't need any to become a non-smoker! Those non-smokers you are watching - do they need willpower to keep them of cigs? They don't experience any less stress in their lives other than that they do not feel sick and guilty everytime they light up. They do have more money in their pockets!!

(b) There'll be an internal battle raging between the heroic quitter "I need and want to stop smoking" and the cowardly saboteur "Go on, one more cig won't make that much difference" and "It's hopeless, I can never succeed in this". Decide now and forever which one is in charge. It is only your choice so make it.

(c) Carry a notebook and record each powerful crave. This way you'll still reach for your pocket but only for the book! Before you make that note ask yourself if the crave/urge is actually strong enough to bother writing it down. It's surprising how weak you'll think the urge is when looked at that way. you'll also benefit from the feeling that you are studying the crave and not directly experiencing it - it's all psychology but it's helpful!!

(d) You might start feeling pain in areas you don't expect it - you say you are young so you'll probably avoid most of this. If it does start - usually about a week in to a quit, a cigarette won't make it go away. you'll have to smoke all those you've missed in order to bring the poison levels back to their pre-quit status. For a younger person the nicotine withdrawal should be complete within 10 days - when you've had 40+ years smoking it's like each vital organ has its own addiction and the pains are strong and unrelenting for some time. You don't want to wait until you are that old do you?

(e) Get on this forum, write lots of messages, help others with all your newly gained wisdom - make it up if you have to. The very act of trying to support others will strengthen your own resolve.

Dreaming of smoking

84.1 Kilos

For the first time last night I dreamt that I smoked a cigarette! Very strange to wake up this morning thinking I had failed in my quit after almost 2 month only to realize it was a dream.

A note I sent to someone who just quit smoking:

Yes You can Jeff !!!

You have already gotten past 12 hours and the worse will be over soon. redouble your effort and take it one minute at a time.

The five or six days of physical withdrawal will be a challenge, believe me. It will be a battle the first days and you may suffer irregularity in sleeping, fever or cold sweats, shakes or muscular spasms. I smoked over 2 packs of Marlboro Reds a day and had to wake up in the middle of the night for a nicotine fix.

Thousands have made it and believe me when I tell you, "you can as well!!!"

Here are some tips to minimize the pain of your withdrawal from the nicotine.

1 drink lots of water, carry a water bottle with you.
2. try to increase your exercise, cycle or walk, hit the gym, go swimming
3. For the first week avoid places full of smokers or where you will have triggers tempting you to bum a smoke, (poker games, outdoor beer garden, smoking areas at break time, etc)

5. Eat heathy: a diet with lots of fruits, vegetables, legumes, and fibre will speed up the detoxification of your body.
6. Reduce the quantity of red meat you eat and eat more fish and skinless chicken and turkey.
7. Reduce or eliminate cola and caffeine drinks, substitute with herbal or green tea, water, and fruit juices.
8. keep sugar free chewing gum or mints handy.
9. If you have the desire to put something in your mouth carry some swizzle sticks.
10. If you have a partner ask him or her to help you with your quit by making love.
11. If you don't have a partner take advantage of your new status as a non smoker to meet some new friends for horizontal recreation.
12. Every time you take a deep breath and beat off the crave one more time, you get stronger.

YOU CAN DO IT JEFF

Good luck on your quit

Daniel

84.1 Kilos

I had a visit to the dentist. I have decided to replace the caps on my front teeth. It's amazing how much healthier my gums and mouth is after only 7 weeks off the cigarettes.

I am continuing my exercises and eating lots of fish and vegetables to keep my weight in line.

Feeling Stronger Every Day

84.5 Kilos

My breathing has really improved. I am keeping my weight under control by lots of exercise. At this point it is less a matter of fighting off the cravings and more a matter of reminding myself that I'm a non smoker. It is getting easier to be around smokers as each day passes.

49 Days- Shana Tova - Happy New Years

84.1 Kilos

I am back home after 3 weeks in the states. I have managed to keep my weight under control and during this 3 week trip it was a challenge. I wish I could say that things have been getting a lot easier this month. The truth is that the cravings are still there. I am just getting more practice in fighting them off.

This evening begins Rosh Hashanah, the Jewish New Years. This year: apples and honey and a cigarette free new year.

Cravings Hit at the Airport - 1 1/2 months

Publish Post
84.5 KG

Of all things, the place one cannot smoke I get the biggest cravings. I am leaving for home after wonderful 3 week tour of the US and before boarding my flight from Detroit to Germany I get mega cravings. I resist and do not even put my foot into the cocktail bar at the Detroit airport, which allows smoking. I even buy a carton of cigarettes duty free for a friend who is still smoking. I am convinced that I have a better chance of encouraging him to quit by not being judgmental, but just by setting a good example.

The cravings probably come from my old habit of loading myself with nicotine before long flights. I would often smoke close to the point of nausea and still suffered cravings 5 hours into a flight.

I am happy that is behind me

weight Creeping up

85 Kilos

I weighed in today and I have gone up to 85 Kilos which is my upward limit.

Too much partying and eating I'm afraid. So it will be diet time for the next few days.

My answer to smoking friends who fear trying to quit because the may fail comes from Abe Lincon:

"The probability that we may fail in struggle ought not to deter us from the support of a cause we believe to be just."

-Abraham Lincoln

Saturday Night

I took a Saturday night out on the town in Seattle. 3 busy bars. I had a great time enjoying the music and meeting our ladies of perpetual indulgence (pictured above). A few beers and some diet coke as I was driving. There were small groups in the rain outside all the bars having their smokes. Mostly young people under 35. As much as one would like to talk to them one knows it is a useless exercise. We all arrive at our own decision regarding smoking and quitting in our own time. Some earlier and some later and, unfortunately, some when it is too late to make a difference.

Lots of cravings tonight but easy to throw off. Anyone who suggests the journey is quick and easy is wrong. This is a tremendous addiction and it takes constant retraining of ones mind and habits to become free.

IF YOU WANT TO CHANGE YOUR LIFE, CHANGE YOUR MIND!

Another Reminder to keep me Smoke Free

84.1 Kilos

I just left my sister in Boulder Colorado. Here is a photo taken last Sunday.

It was a wonderful visit seeing her and many friends. She has had a persistent cough for the last few months. Her doctor ordered a chest Ex ray when she did not respond to antibiotics and other other medication. They found some nodes on her chest. She was sent to her oncologist and it appears that after being cancer free for 8 years cancer has returned. Her breast cancer has spread to her lungs, lymph glands and bones.

She will begin another round of chemotherapy and the prognosis is good thanks to new therapies.

Now I have another strong and very personal reminder and inspiration to remain smoke free.

My sister started a blog on

http://sussisms.blogspot.com/

1 Month Anniversary- An important milestone

83 Kilos

One month not smoking. An important milestone. It is amazing how much better I feel. I am taking back control of my life. I have faced some strees this month and many opportunities to sneak a smoke. I did not cheat myself and I am ready to tackle my second month as a non smoker.

I will post weekly now. This Blog helps me keep focused and keep the promise to myself.

Day 31 - Weight under control

Weight 82.8 Kilos

I have been making it to the gym and eating healthy and even though I did some parties over the weekend my weight is under control. The bank gives out loli pops here. The coconut ones are real good.

I found my wallet (lost the cash) but that is the least of my worries. I have all my ID.

DAY 30 Stress- What Stress?

83.6 Kilos

Not such a great day. I lost my wallet in a shopping centre. I dinged a car in the parking lot and spent the afternoon on the phone canceling credit cards and collecting information for replacing ID. Fortunately my passport was not lost so it will only be a lot of time and expense lost. I was really too stressed out to have time to think about smoking.

I'm off to a fun fundraiser and tomorrow will be 1 month as an ex smoker. Much easire to do in a place like Boulder where there seem to be very few smokers.

Day 29 - Ameican Chewing Gum

83.1 Kilos

I visited the big wholesale store called Costco. They had some sugarless US chewing gum which I am trying. Orbit is very tasty. I also con some tropical friut gum I did not like as much and one of my favoritis Atoid mints.

DAY 28 - My Tongue is getting Pink

My Tongue is getting pink.

I have arrived in smokeless Colorado. Well not 100% smokeless but since I have arrived in Boulder I have not seen anyone smoking. In the ash tray outside the restaurant, one cigarette butt and 5 wads of chewing gum. Tells you somethingh about this town. I had a great Mexican dinner with my sister and friends, and was caught in foto above showing them my tongue.

I got to work out at the Flatirons gum ... very nice.

Day 27 - Crazy Cravings

83 Kilos

Last night I took a break from preparing my bags and details for my trip and took a walk in the Piazza. It was after midnight and there were smokers everywhere. I got a real good attack of the cravings but they passed with some deep breathing and this only reminded me that the journey is not yet over.

It takes time to "re-program" oneself after being addicted for so many years. I continue a day at a time to free myself. I am beginning to intentionally expose myself to triggers knowing that I will have to resist. It is easier to prepare oneself, successfully resist the desire to smoke when facing a trigger, and then move on. My hope is that these exercises will help in speeding up the

re-programming of my behavior.

I was in the HON lounge at Frankfurt (see photo) where they have a very fancy comfortable cigar lounge for the smokers. I went into the cigar lounge, looked at the assortment of liquors and the people smoking, took a deep smell and thought to myself, I am free of the addiction now. What a lucky guy I am.

Day 26 - Preparing for a Trip

82.9 Kilos

I am going to the US to visit family.

It'd hard to believe, but in the past, instead of enjoying the amenities at the airport before departure I was huddled in a smoking cabin as illustrated here together with other addicts getting my fix.

Before getting on an intercontinental flight I would puff until I was almost ill smelling like an ashtray with my clothes completely contaminated after 15 minutes in a smoking cabin. Then during the flight I would take nicotine substitutes (gum and patch) and tranquilizers to get me through the 9 hour flight. All this is behind me.

Day 25 - Why Quit?

83.5 Kilos

A good FREE web site called Why Quit. Full of good information and quit smoking manuals

CLICK HERE

Day 24 - A friend wants to quit

82.9 Kilos

Weight is under control

Last night Carmen in the Arena. Today I go to the doctor for a check up.

I got a note from a good friend in Moscow:

"How did you manage to give up smoking?! I've tried but failed. Could you share your methods? I'm willing to try again. Our new office is non smoking and in winter smoking out of doors here is no fun at all."

I wrote her back:

Dear xxxx,

Most people need to try a few times before they kick the habit. Its great to hear you are deciding to go for it again.

The big thing in quitting smoking was you deciding it is time for you to quit. I know you can do it because when you decide that something must be done it always gets done!

Smoking outside in the cold in wintertime is one of many reasons I bet you can list for wanting to quit.

make a list of all the reasons you want to quit.

also make a list of all the things that trigger your desire to smoke. some may be: first coffee or tea in the morning, aperitif before dinner. After dinner tea or coffee. Playing cards with friends, Gardening, Listening to the news or TV programs.

There are many smoke cessation programs but most of them all center around 3 phases:

1. preparation and setting a quit date (Mondays tend to be good quit days, how about going for Monday 31 August? It is a good date, and It will be easy to remember your anniversaries as a non smoker as well!

2. coping with nicotine withdrawal during the first 5 days - healthy diet, drinking lots of water and exercise helps

3. learning to break the psychological dependance and cope with things that trigger a desire to smoke. - Know what triggers your cravings and try to change environments and habits to avoid triggers.

I had nicotine substitutes (gum and patches at hand but I used them only the first 2 days) I did not like the side effects and decided to continue cold turkey.

Some people take anti depression medication when they quit you can find out more about this on about.com

There is also ago-puncture and hypnosis. I did some self hypnosis I found on the internet.

I think it is very important to have a support network and friends you can talk to as you take off on the journey to quit. Ex smokers are the best because they understand what you are going through.

Many people swear by the Allan Carr method

They have smoke cessation centers around the world

http://allencarr.com/central/

You might want to read his best selling book this week as you prepare for your next quit.

As you know from experience, It will be tough for the first days but it gets easier as each day passes.

I got lots of good quitting information on the internet.

I suggest you visit

http://www.about.com

and go to smoke cessation section

You can visit my blog where I have lots of links and I have made a day by day diary of my quitting smoking journey.

scroll down to the beginning of the Blog in July and then read it forward.

http://quittingcigs.blogspot.com/2009_07_01_archive.html

here is another link on how to prepare to quit by fireman Joe

http://quittingcigs.blogspot.com/2009_07_01_archive.html

Let me know how your quitting goes. Feel free to write me or ring me when you need support.

You can do it!

A big hug

Daniel

Day 23 - Sunny Sunday

83.5 Kilos

I had salad and trout for dinner last night. Yummy. A nice walk after dinner and an ice cream.

I passed lots of smokers in the square it triggers some cravings but a sense of repulsion and pity at the same time. It is impressive how many young people under 25 year smoke.

Another hot and sunny pool day for me and Carmen in the Arena tonight.

I have an irritating canker sore. I will go to the doctor Monday to be sure it isn't leukoplakia.

Day 22 - 4th week begins

82.5 Kilos

3 weeks cigarette Free

Now onto week 4!

biking and swimming today and lunch with Giulio.

Day 21 - Young Smokers

82.6 Kilos

I had a good day pool and gym a nice dinner out. I had Cravings as usual after dinner but it is getting easier to control.

Lots of people out in the piazza Friday night. It hurts to see so many young smokers with their sense of immortality puffing away. Discouraging young people from picking up the habit and encouraging them to quit is a challenge. Like all countries in the EEC the ministry of health continues to chip away at the problem.

It may be an overused catch phrase but true never the less:

IF YOU DON'T SMOKE DONT START, IF YOU DO QUIT!

Day 20 - Think Positive

82.6 Kilos

Wow - It's really getting better day by day. I think I have passed the physical phase it all has to do with thinking right now. Keep your mind on your objective and don't let urges take control.

"You are a puff away from a pack a day"

I found a good blog:

Link to 10 Tips to Successfully Quit Smoking

Day 19 - Get the Urge? Sing a Song!

82.6 Kilos

With so much swimming and exercise I am eating more than usual and even indulging in an evening gelato without putting on weight. It was stracatella and cocconut last night.

One of my techniques to fight the urge of the wanna smokies is to put on some music and sing along.

It is another hot day, forecast to be over 35 degrees, and I have tickets for Tosca in the Arena this evening... It was a good performance with innovative staging.

I'm really feeling improved breathing.

Link to Article

There is No Substitute for Time