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

Day 18 - Keep it Under Your Hat

82.6 Kilos

A Dark Chocolate and Hazelnut Gelato from Venchi. it will cost 30 minutes in the pool but it's worth it!

People don't want to hear about your new found freedom so it is best to set an example but keep your secret under your hat. I am going to try to limit my vaunting about not smoking on this blog.

It's great to not have to work during the hot days of summer and we are having an african scorcher this week. I am going to the pool this morning.

Day 17 - The Game Isn't Over until the Fat Lady Sings

82.6 Kilos

I went to the Opera last night in the Arena. Aida is the most popular of all the Operas in the Arena. There is a popular saying in America attributed to Dan Cook a sports reporter from Saint Antonio, "the Game isn't over till the fat lady sings" it might have been inspired by the operas like Aida.

With smoking cessation in one sense the game is never over, it just get easier to play as each day goes by.

Day 16 - Your Success Threatens Some

82.9 Kilos

I have taken note that some of my smoking friends feel a little uneasy witnessing my success. It is important to set a good example without rubbing in the fact that you are a non smoker. I am concisely not mentioning my status as an ex smoker to friends who are still puffing.

Yesterday I had dinner with 2 non smoking friends. There is no question that non smokers are different than ex smokers in that they don't share the experience of beating an addiction.

It is going to be a scorcher today so its a pool day, then off to the Arena to see Aida.

Day 15 - My Third Week Begins

83.3 Kilos

I begin week 3 as a non smoker and I really feel good about myself.

I remember when friends who are smokers would tell me they had quit smoking but began again after 3 weeks or more I was always baffled. "After going through the struggle how could you start up again?" I would think to myself.

Despite the sense of accomplishment that I have passed the first step I don't allude myself on the temptations I will face ahead.

A wonderful sunny Fieraugusto holiday. I will meet up with a friend to go swimming this afternoon.

Day 14 - After dinner desires

83.8 Kilos

I am still a bit edgy and irritable.

Recovery from smoking takes time but I am feeling better every day. Here is a link to an article on recovery from smoking (LINK).

It seems that the worse time for me now is after meals, particularly dinner but the intensity of the cravings is less. I have eliminated caffine in the evening and try to take a walk after dinner to help. I have the feeling that I need to be sleeping more.

Watch this

Tomorrow will mark the beginning of week 3.

Day 13 - My hands aren't Peeling

84.1 Kilos

Today I am going to the Lake.

I have had a chronic skin problem of the skin on my hands peeling. It has gone away. I have been putting lemon juice on my hands to get rid of tobacco stains.

It is hot and humid summer weather with an African heat wave in arrival. This means lots of water and sweating. I imagine along with the exercise this is helping me speed up the detoxification.

I have taken no nicotine supplements this week. I'm just using deep breathing when I get the urge. I have come too far to go back.

Day 12 - Sun and Vitimins

83.6 Kilos

My weight has been exactly the same each morning this week. Very unusual, normally there are small fluctuations between one day and the next.

It's sunny weather today and will be in the 30's (90's F). I have a full day but I am getting a few hours of pool time in this morning. I read that when one quits smoking one absorbs antioxidants better so a healthy diet is even healthier.

The benefits of not smoking are becoming more evident as each day passes.

The desire to have a smoke is becoming weaker but still there, nagging like the noise of street traffic generally one does not notice it after time. Now I can say that the benefits and the desires are coming into balance. It makes it much easier to find the power to resist temptation.

I am really noticing improvement in my breathing and breath capacity.

I am sure that as time goes by I will forget how bad smoking was making me feel and not realize how much better I actually feel as a non smoker. For the moment my improved health makes it easier for me to keep away from the cigarettes.

I found an "Effects of Smoking Chart". It is very good to help one see many of the medical effects.

I had an hours swim at lunch time and a good work out in the gym this afternoon. I treated myself to a nice steak dinner and a cinnamon and ginger ice cream cone. I got some opera tickets for next week. Tomorrow: pool time at lake Garda.

Day 11 - Pool Party

83.6 Kilos

We are having wonderful summer weather with tempretures in the 30's C (90's F). I am becoming a pool bum. One advantage of lots of sport and swimming in addition to helping detox is that you can indulge in some extra treats like an after dinner geleto without adding weight.

I am drinking loads of water and I think this along with the excercize and warm weather is helping me de toxify more quickly than I would in winter time.

Day 10 - Quiting with a partner who is smoking

83.6 Kilos

It's Getting better all the time. Yesterday was a fun day with a Sunday pool party at the Gola's place on lake of Garda. One guest was telling me the story of a couple where the wife quit and the husband did not. She was climbing the walls. Things were getting ugly and the 6 year old daughter was loosing it as well seeing her parents fighting. It took a few weeks but finally the hubby came around and decided to quit as well so everyone lived.....

Serena is coming into town with Fernanda, her friend from Florida, (see photo above) today and I am going to guide a sightseeing afternoon. I hit the gym this morning and managed to run some errands.

Serna, and Fernanda came over for dinner with Giuseppe. Serena immediately lit up and I asked her to smoke on the balcony where I left some ashtrays. I only now begin to appreciate how I irritated non smoking friends leaving butts in their garden or smoking on there terrace with the door still open so half the smoke blew back into their house.

My ciggy-bank is getting fuller. I will take it to the post office on September first and see if I can buy a cigarificat of deposit.

Still get lots of cravings but I find them easier to control as each day passes.

There is a real advantage to quitting in summer because you can spend lots of time outside and enjoy walking, biking and swimming.

Day 9 - Cravings like backround Noise

Weight 83.6

It was a strange sensation yesterday. Strong cravings have been replaced by a sensation of wanting to smoke with every breath but it is less of a craving than an insidious backround noice easily distracted. I was a bit tired yesterday and that may have stimulated this state of mind. This generally makes them more sensitive to my situation.

I felt good about being out with smokers last night, I was in the Piazza (see photo). Of course it is still tempting to smoke when you are around smokers in a social situation but I always let them know that I have quit right away.

Day 8 - Nicotine Stains

Week 2 begins

83.5 Kilos. Weather is a little uncertain today. There is an aqua gym class my gym is sponsering at the city pool later this morning. I am going to cook up a caponata and I need to drop by the travel agent to get my train ticket for Oktoberfest in Munich in September.

I want to get rid of the nicotine stains on my lips (gross) so I am using lemon juice therapy.

I met up with Serena and some of her friends after dinner. They were smoking I was chewing peppermint gum. I missed the aquagym class so I will do it tommorow but I did do 20 laps (1000 Meters) at the pool.

Friday Night Out

83.8 Kilos

I had a good time Friday Night. Saw some friends at Re Carlo Bar. Rudy was smoking. We had beers and I picked up his pack of cigs to smell them... yuck.... I was out until late but I am really happy to celebrate 7 days smoke free. Busy weekend ahead

Day 7 - The Cigars

84.1 Kilos.

Tomorrow will mark one week.

I really have not been giving a lot of thought to my cigars during this week of quitting. I still have a humidoor in the house with about 400 fine cigars. Havanas and Dominicans. I saw a friend who is a Cigar appasionato in the Piazza. This reminded me of my cigars so I went up to my flat and took a few boxes of Romeo y Julietas and gave them to him along with a cigar punch.

I decided to take a puff of the cigar. Even though it was a fine aged Havana and I did not inhale, It did not taste good. Heavy and it left a bitter aftertaste. I am sure that the cigars will not represent a temptation for me.

I will probably send the Domenican Cigars to the States to be auctioned off for charity. and give some as gifts.

A friend at the Gym who quit 10 years ago told me that his big cravings hit more than one year after he quit on a half dozen occations. He had to use a little will power not to succomb and then it passed. His last craving happened a couple of years after he quit.

I did 20 laps at the pool today, and gym time. I am really gettig hit by cravings this evening after dinner. I have taken no nicotine supplements either yesterday or today. I'm going to take an after dinner walk and treat myself to an ice cream.

Day 6 - Resisting Triggers

84.1 Kilos

I am building my strength and getting more used to my new non smoking self each day that passes. I am avoiding putting myself too much in harms way by placing myself in enviorments where there is a lot of temptation. For sure social drinking with friends who smoke is a big trigger. So I'm exposing myself in small steps.

After dinner I went out last night in the square and ran across a group of friends finishing a dinner sitting outside with espressos and drinks, all smoking. I sat down with them had a barley coffee and chatted for a bit. When I noticed the smoke I thought to myself "Smoke=Choke=Poison=Suicide =Disese-Wrinkels-cough- ugly = Death." I took a deep breath and thought of myself "I am happy, relaxed, free of tobacco, able to breath and smell, healthy, calm , healthy and sexy - I'm a non smoker"

No smoking discussions with my friends just small talk about August holidays, but I felt for a brief moment a silent and small sense of smugness and superiority which I hope they did not sense. I then walked to via Mazzini and treated myself to a chocolate fondent ice cream.

Day 5 - No Weight Gain

I weighed in this morning, 83.5 Kilos so back to my form weight, up side limit is 85 Kilos. All this extra excercize and swimming is helping.

I did my You Tube Hypnosis and watched a Mayo Clinic film on the benifits of quiting this morning.

Busy day in front of me

Quit Smoking:
Quit Smoking. Experience Health Benefits

Day 4 - Mosquito Bites

Cravings on waking this morning, but easier to fight off today. Tongue is starting to loose its grey patina. Still coughing up gunk. The mosquitos had a feast last night, Possibly I smell sweeter. I will get some repellent spray.

My Mom got the news and wrote me "Daniel! Daniel! Daniel! I am SO excited I can’t tell you. What an accomplishment! I AM so proud of you. WoW"

My neighbor Evelyn is being very encouraging. She is a non smoker and has always given me a hard time about me smoking.

It's a nice sunny day with scattered clouds. After lunch with ex colleagues from Masi, I did some grocery shoping an then hit the pool in the afternoon.

A good relaxed day I did a You Tube Hypnosis. And read some stuff on CODP, a good reminder as to why I don't smoke any more.

As each day goes by, my confidence is building. Of coures it is still a test to be around smokers but even this is becoming easier.

Day 3 - Pool Time

83.8 Kilos

I got to sleep early last night. A more difficult night woke up at 4:00 AM and then got back to sleep. I received a nice note of encouragement from my friend Brad O'Connor

"Daniel: Wonderful, Bravo and by all means stick with it. It will be tough for a while, but in this case time really does heal. I know this from experience. I quit twice in earnest. The first time I backslid was when John, at barely 2, was hit by a pickup truck at 55 mph. It was nick and tuck for hours whether he would live and I was, to put it mildly, a basket case, pacing the hospital halls, bugging the doctors and nurses (including Anne), then a crusty old nun thrust a package of Chesterfields, so dry and old they probably belonged to a long-deceased patient. This broke the chain and it was another two months before I finally quit for good."

"You have done it and there should be no looking back.
Anne and I are mighty proud of our Man from Verona."

Weight down a bit this morning to 83.8 KG

It is nice to know that others have done this as well. Today thunderstorms are forecast for the afternoon. I think I will go to the pool this morning.
The Lido (city pool) was deserted, what luxury to have an Olympic 25 Meter pool almost to yourself. I swam 7 laps back and forth - 700 meters. And got some reading in. Home for a big salad, I will go to the gym later this afternoon.

My tongue has been feeling like bitter sandpaper the last few days but it is getting better. I still have lots of cravings particularly after I have eaten or taken a coffee, but rather than chewing nicotine gum I am taking a deep breath and trying to distract myself when the cravings hit and I continue to drink lots of water.

I hit the gym this afternoon 2 hour work out and after I enjoyed a good dinner salad, steak and pasta, followed by Barley coffee in the piazza. I am beat and ready to hit the sack. we shall see what adventure tommorow will bring...
This is tough but sure to get better with each passing day.

Mosquitos are biting me must be that I don't stink of nicotine.

Day 2 - I'm a non Smoker

84 Kilos

A good nights sleep and when I woke up I was not searching for a cigarette first thing, good sign. Today I am hit the gym and pool. I want to see how long I can go this morning before I feel the need for a patch or gum.

I weighed in this morning and I am up to 84.1 Kilos still inside my normal range.

In the morning I went with a friend to visit some friends in the countryside with a pool, all three smokers. A good test for me. No gum no patch. After a quick lunch at home I went to Lake of Garda for more swimming. One friend who is a smoker laughed when I told him I had quit. "Talk to me in a year, you are just trying to quit" My answer, No Zeno, "Now I am a non smoker, If I can last a day, I can last 2 days and it gets easier as each day passes." Of course I know that it will be challenging but by making such a belligerent stand it will be even more difficult to loose face and take up the habit again.

I took a stroll through town after dinner and I admit I was really thinking about having a smoke but I treated my self to an ice cream cone instead.

Ex smoking friends and non smokers are encouraging. Smokers seem threatened. Very strange.

Lets see what tomorrow brings.

Day 1: Quit Day Begins

83.3 Kilos
Day One, Let the adventure begin......

I am coming across smoking paraphanellia, ash trays, lighters etc and I am putting them in a shoe box. I have planned a day of outdoor fun. No massage because they are fully booked.

Dropped off left over cigs and lighters. Took a walk and saw a few friends. When I tell my friends who are smokers that I have quit they tend to roll their eyes. Some get defensive, others are supportive.

I put on a patch, I am off to the gym and then to the pool this afternoon. It is hot today so I am drinking lots of water.

Got home and fixed a salad, steak and whole grains. After dinner constant craving for a smoke so I keep breathing deep and distract myself. It is only a mater of some perserverance and the worse is sure to pass.

I'm to bed. It will be a hot day tommorow, pool day for me.