Do you eat enough healthy fats?

As a weight-loss coach, I’m astounded by the number of people I consult who still think eating fat is bad for their health. This couldn’t be further from the truth. Healthy fats are crucial for a variety of reasons, including:

• Maintaining steady energy
• Vitamin absorption
• Promoting healthy-looking skin
• Reducing inflammation
• Staving off heart disease
• Minimizing risk of developing cancer and Alzheimer’s

Certain healthy fats, like flaxseed oil, even help metabolize dietary fat.

 

I always thought that fats should be called by their more scientific name, "lipids." Perhaps then, a fat-phobic, yo-yo dieter wouldn’t be afraid of consuming 5 grams of lipids in one sitting.

 

Stroll through any supermarket and you’ll notice a preponderance of low-fat and non-fat items. Is it a coincidence that the national obesity rate has skyrocketed as a consequence? I think not. People who avoid healthy fats tend to consume more carbohydrates, which metabolize into sugar, and ultimately get stored as body fat.

 

Dietary fat is, per gram, denser than its protein and carbohydrate counterparts. There are nine calories in one gram of dietary fat versus four calories per gram for both carbs and protein.

 

The good news about there being more calories in a gram of fat is that it will help you feel fuller longer. Just as there are healthy and non-healthy carbohydrates (good: vegetables; bad: baked goods), there are healthy and non-healthy fats.

 

Omega 3 Essential Fatty Acids (EFA)

Perhaps the most touted of the healthy fats are Omega 3 fatty acids. Many products, from eggs to cereals to mayonnaise, market their products as healthy because they contain Omega 3, but fortified Omega 3 products don’t contain the most potent and beneficial compounds. The best sources are cold-water oily fish, such as:

• salmon
• sardines
• mackerel
• albacore tuna (pregnant women and children should minimize because of mercury contamination risk)
• herring

Why are these fats essential?

EFAs are necessary for peak health because our bodies don’t produce them on our own; we need to acquire it from dietary sources. There are three forms of Omega 3 acids: ALA, EPA and DHA. The cold water fish listed above contain EPA and DHA, which have been proven scientifically to:

• reduce blood pressure and fat in the blood
• lower triglyceride levels (a more important marker for heart disease than cholesterol)
• reduce risk of sudden cardiac death
• inhibit development of coronary heart disease

The American Heart Association recommends those with heart disease to consume at least one gram of Omega 3 EFAs per day. (Preferably in the form of cold water fish or a high-quality EPA/DHA supplement.)

 

Healthy fats for vegetarians?

Opt for vegetable sources of Omega 3s (the ALA form). These include:

• flaxseed oil
• soybean oil
• canola oil
• walnuts
• broccoli
• beans

Some researchers argue that ALA is not as beneficial as EPA and DHA, so vegetarians are advised to take Omega 3 EFA supplements.

 

Saturated fat: avoid like the plague?

Mainstream dietary professionals continue to vilify saturated fat as a major contributor to heart disease.

 

Some researchers, however, contend that a modest amount of natural sources of saturated fat like butter and dairy and other animal sources offer numerous nutritional benefits. Some even go a step further suggesting that a major culprit for heart disease is not saturated fat, but polyunsaturated vegetable oils turning rancid during the cooking process as well as hydrogenated oils used in processed foods, which are also commonly known as trans fats—the worst type of dietary fat to consume.

 

A dab of coconut oil or butter are examples of healthy saturated fats, especially for cooking. Saturated fats when exposed to heat do not chemically change easily like vegetable oils. Olive oil, a monounsaturated vegetable oil and a very healthy fat, is the exception to this rule.

 

Conclusion

Consume at least a little amount of healthy fats at every meal, if you want to enjoy steady energy throughout the day and get optimum nutrition benefits. Opt for Omega 3 cold-water fish sources two-four times per week. Include monounsaturated sources like olive oil, avocados and most nuts. Avoid cooking with polyunsaturated fats like soybean and safflower and corn oil. Saturated fat is ok in moderation as long as it’s from a natural source and hasn’t been overcooked.

What to Drink When Water Doesn't Quench the Thirst (sorry; it's not beer)

Most of us know by now that water is the healthiest drink. Every once in a while, though, we all like to imbibe in a more exciting, satisfying and thirst-quenching drink. Here, then, are a few tasty and healthy beverages:

 

Water

Thought I’d leave water off our list? Well, think again; specifically, think again about how most of us typically consume water: grab cup, turn on faucet. Guzzle.

 

We should be grateful for having water to consume, but often, we mindlessly chug it.

 

Try doing this instead: buy some oranges and limes or lemons and cut the fruit into little wedges. Get a nice glass one-gallon pitcher and pour some purified water and the wedges into it and store it in your fridge.  

 

Fancy spas typically offer this water, even infusing the water with cucumber slices.

 

Enjoy the process of making “spa water.” Preparing it can be a meditative art.

 

To add even more flavor, add a teaspoon of agave syrup (which is slower acting on the glycemic index for those concerned about blood sugar levels). Also add a pinch of cayenne pepper, if you want to spice things up. Stir well. Marvel at how tasty water can be.

 

After a lengthy, sweaty session of cardio or strength training, sometimes we crave something more satisfying than plain old water. Spa water can do the trick.

 

Get creative with water. If spa water tastes good to you, share it with anybody you know who doesn’t drink enough water. Maybe they will be inspired to transform what they thought was a bland beverage into a satisfying healthy drink.

 

Coconut water

Guess I can’t get away from water... Coconut water is an isotonic beverage, which simply means that it helps rehydrate the body with vitamins and minerals after exercising. Coconut water does so without unhealthy high fructose corn syrup or other artificial sugars found in many sports drinks.

 

Opt for all-natural coconut water that is not from concentrate. If you see any other ingredients listed besides coconut water, don’t buy it.

 

A typical box of coconut water from a convenience store or grocer has about 12 grams of sugar. Lead a sedentary lifestyle and don’t exercise enough? Opt for spa water instead; you probably don’t need any extra sugar in your diet.

 

But even coach potatoes can enjoy coconut water once in a while. It would be best for non-active people to sip slowly and make the serving last for a while, rather than getting all the sugar at once, even if coconut water won’t spike your blood sugar levels like Gatorade might.

 

Fruit, veggie and protein drinks

Many people still think apple juice and other fruit juices are healthy. Most of the time, they are not; fruit juices are usually loaded with sugar, even when all-natural. The healthy eating concept of incorporating whole foods into the diet and maximizing nutrient density is best summed up with the example of the apple.

 

Instead of drinking apple juice (or eating apple sauce), instead eat an apple. The whole-food apple is lower in sugar and contains the fiber (which juice does not), important for keeping the digestives pipes flowing smoothly.

 

Vegetable juices in general are healthier than fruit juices. Drinking fruit juice by itself will likely spike blood sugar levels, and as a result, may cause a drop in energy.

 

Some fruit juices are heralded for health benefits, such as cranberry for prostate health. So if you want plain fruit juice, dilute the sugar rush by “cutting” the fruit juice with spa water.

 

Some people have a problem with keeping their blood sugar levels rock steady all day. So even if you’re having veggie juice, if you struggle with energy fluctuations, consider mixing in a blender, a scoop of whey protein powder or any other alternative protein (hemp, egg white, rice, etc…) to your veggie juice.

 

Add a splash of flax oil, loaded with essential fatty acids. This will keep your energy streamlined throughout the day.

Quinoa nutrition facts

One of the latest superfoods to be touted by celebrity trainers and the like is quinoa.

 

What makes "keen-wah" so nutritious? We’ve got the scoop on quinoa nutrition facts.

 

Most people who have heard of quinoa think it’s a grain, and judging by how it’s pronounced, some assume it’s from the Orient.

 

But technically, quinoa is a seed, not a grain and it’s grown high in the Andes Mountains of South America.

 

Quinoa plants have been cultivated at altitudes of well over 10,000 feet and have been considered a superfood for at least a few millennia — in fact, the Incas cherished it as a superfood of their own.

 

Here in the U.S., quinoa has been discovered as a nutritious asset and enjoyed culinary popularity within only the last few years. Here’s why…

 

Eat one cup of quinoa (a single serving size), and you’ll consume:

• 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
• 40 grams of carbohydrates (13 percent daily value)
• 8 grams of protein (16 percent of daily value)
• 3.5 grams of fat (5 percent daily value with no saturated fat)
• A glycemic load (blood sugar spike) of only 18 out of 250
• 5 grams of fiber (20 percent of daily value)
• 20 percent of daily value of folate (various forms of Vitamin B)
• 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)

Quinoa is stocked with life-sustaining nutrients all across the board, including all eight essential amino acids. There are other highly beneficial compounds, vitamins and minerals in this food that the Incas reverently called "chisaya mama" (mother of all grains).

 

Vegetarians would do well to incorporate quinoa into their diet often. It’s difficult for vegetarians to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegetarians and vegans need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein.

 

Those with gluten sensitivities or wheat allergies can rejoice in eating quinoa as it contains no gluten or wheat. (Spanish conquistadors during the South American conquest suppressed quinoa production, as it was associated with what the Spaniards perceived as non-Christian, indigenous, ceremonial backwardness. Thus, wheat was cultivated in the Andes region.)

 

Quinoa cooks very easily, in about 15 minutes. Like cooking rice in a stove top pot, you’ll want almost 2 cups of water per one part quinoa but be careful not to pour too much water in the pot, otherwise it will take even longer.

 

Cook quinoa at a high setting until it starts boiling and then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.

 

Quinoa by itself tastes rather bland. Add some coconut or olive oil or ghee butter (clarified butter) to add flavor and consistency. Add any spices or herbs you like and perhaps some crushed almonds or walnuts. In the last two minutes before it's ready to serve, toss a handful of spinach and stir until the spinach withers a little bit but not too much.

 

Enjoy this food that the Incas valued as much as gold.

 

Judd Handler is a freelance writer and health and lifestyle coach in Encinitas, Calif., who likes to think he has perfected the art of cooking quinoa. He can be reached atcoachjudd@gmail.com.

How to Meditate 101

Feeling scatterbrained? Stressed-out and overwhelmed? Depressed? It’s time to calm your mind. Here are some tips on how to meditate and the benefits you’ll receive from daily meditation.

 

Warning: your life might change if you start meditating. Eventually, you may:

• Develop appreciation for the mundane every-day tasks that bore you and keep you joyless.
• No longer be bombarded by the constantly chattering “monkey mind” that’s been taking up residence in your brain.
• Lower your blood pressure; perhaps you’ll be able to stop taking your meds.
• Recognize the illusion of problems your mind spins out of control; learn how to see the hilarity of every-day dramas.
• Attract more positivity in your life.

You Gotta Believe!

Can’t sit still for an hour while you’re in a position that seems like you’d strain your groin staying in it for any longer than a minute?

 

Don’t let that dissuade you from giving meditation a try. You don’t have to be like Buddha and sit in perfect “lotus pose” with your ankles up into your hip sockets. You can be seated in a chair or even lying down on your back staring up at the ceiling or sky.

 

Meditation doesn’t have to be an impossible spiritual pursuit necessitating pure stillness.

 

You can try moving meditations like tai chi or qi gong. Yoga classes can be meditative.

 

Some people even meditate while they walk. They concentrate on every step and attempt not to get distracted by their own thoughts.

 

Instead, focus is put on the setting, which can be anywhere that’s quiet (even if it’s the garage or laundry room). Anywhere that’s quiet and has natural beauty is a bonus.

 

Go for a walk and “be in the present”, paying close attention to the rustling of the leaves on a tree or a flock of birds flying overhead. While walking, also focus on the dynamic rhythms of the breath, with stomach and ribs expanding on the inhale and the deflations of the exhalations.

 

However you decide to meditate, the first baby step—but a very important one on the road to a calmer mind and less stressful life—is determining that you are ready for a change in your life.

 

Try telling yourself this: “I’m attracting peace in my life.” But don’t half-heartedly say it. You must truly feel that you’re going to be successful in focusing on the positive and calming the mind.

 

If you’re meditating because you heard Dr. Phil say it’s good for you, but you have your doubts it will do any good, you’ve already set yourself up for failure to make a powerful, uplifting change in your life.

 

How Long Should I Meditate?

If you’re new to meditation, try just one to two minutes, maximum, at first, and notice how hard it is to not let your thoughts take over. Remember, the goal of mediation is to focus on your breath. You may also focus on a simple phrase you want to attract in your life—peace, wealth, wellness.

 

It’s ok if you have thoughts creeping in. Don’t give up at first. In fact, it’s not likely you’ll ever become a spiritual master and transport your spirit to another dimension. So when you notice your mind is focused on thoughts think of them as passing clouds.

 

Recognize the fact you’re thinking instead of meditating. Bring yourself back to your breath and phrase/mantra. Try staring at a candle flame. That will really zone your mind out. (Remember staring at campfires? How meditative!)

 

It Won’t be Easy but it’ll be Worth it.

Very few people that try, say, guitar or surfing for the first time, are any good at it. It will be the same with mediation. Don’t give up. Eventually, try to meditate at least once in the morning and at night for at least 10 minutes. Stick with it and you will profoundly attract more peace in your life.

 

Got more tips for how to meditate? Leave us a note in the comments below.

 

Judd Handler is an Encinitas, CA-based lifestyle coach and health writer. He has been meditating, playing guitar and surfing for over a decade and wasn’t skilled at any of the three at first. He can be reached at CoachJudd@gmail.com.

Massage: Touch is a Life or Death Matter

A recent article in Oprah Magazine reviewed massage benefits. A few scientific studies that were cited proved that massage can be great for:

• Reducing stress
• Boosting immunity
• Combating stress
• Mitigating depression
• Lowering blood pressure

But do we really need research studies that corroborate what the ancient Egyptians and Chinese already knew, as well as Native Americans and Indians from the Asian subcontinent and other classic civilizations?

Don’t we intuitively know all these benefits? Do we really need a lab researcher doing a study proving that sitting in close contact with a partner for 10 minutes lowers blood pressure, as the article mentioned? 

Happy Endings on the Daily Show and Colbert Report

Comedians Jon Stewart and Stephen Colbert would likely have a field day in their respective cable news parodies, quoting the Oprah article, in this case, the director of an institute whose name is a comedic double-entendre gift for someone like Stewart and Colbert…it’s called the Touch Institute.

The director suggests “ ‘[A] regular dose’ of some type of touch lasting at least a few minutes each day, although 10 to 15 minutes is optimal.”

Insert punchlines here.

All joking aside, it’s sad that our pace of life has seemingly become very hectic and stressful. All the while, a vast chunk of Americans have no time—or money—to receive therapeutic touch.

Do we really need scientific studies to convince us that if we don’t receive intimate and therapeutic touch, we’ll suffer health consequences?

Massage Benefit Bonus: Mind-Body Connection

One major massage benefit the article did not mention is the stimulation of mind/body unity. Perhaps it’s difficult to scientifically measure what the gerontologist and author Ken Dychtwald called “the miraculous play of psyche and spirit within the totality we are,” in the foreword of the seminal bodyworker’s bible, Job’s Body by Deane Juhan, a book that Utne Reader said should be “required reading for every bodyworker.”

Dychtwald summarizes the themes of Juhan’s opus, divulging in the very beginning of the book quite eloquently what is perhaps one of massage’s greatest benefits.

He says:

“Without adequate tactile input touch, the human organism will die. Touch is one of the principal elements necessary for the successful development and functional organization of the central nervous system, and is as vital to our existence as food, water and breath.”

Another massage benefit, according to Dychtwald, is that “Bodywork…can actually re-educate and re-program the organism into becoming more coordinated, more flexible, and more appropriately responsive—literally more ‘intelligent.’ ”

Different Types of Massage for Different Benefits

Good bodyworkers ask their clients before a session what outcomes or benefits the client would like to experience as a result of the session.

Perhaps one client is a cyclist and most often enjoys deep tissue massage for the benefit of muscle tension relief, but this week is majorly stressed out. The in-laws are in town.

The bodyworker would be wise to at least ask if the client would want to receive a more gentle form of bodywork to relieve stress and quiet the mind.

If the intake form (which every bodyworker should have a client fill out before the first session) lists anti-depressant medication, the bodyworker would likewise want to provide a less-rigorous, deep-tissue massage, unless specifically asked for.

If your bodyworker doesn’t ask you about your desired outcome (more relaxed, less tense, etc.), tell the bodyworker before the session starts how you would like to feel after the massage.

Intrinsic Benefits of Massage too Complex for Scientific Measurement?

Science can measure some of the physiological processes that occur after getting a massage such as increased serotonin, one of the brain’s all natural depression fighter.

But what it has yet to measure is the mental development that may occur as a result of massage and how massage affects, once again, quoting Dychtwald, the “intellectual and emotional contents of the body’s organs.”

What Dychtwald means is that one major massage benefit is that bodywork may fundamentally change who we are as human beings.

Judd Handler is a lifestyle coach and certified massage therapist in Encinitas, CA, specializing in Thai Massage Therapy, a combo of assisted-yoga stretching and bodywork. He can be reached at CoachJudd@gmail.com.

Is it Safe to Exercise While Pregnant

Just found out that you’re with child? Here are some exercises you can do while pregnant:

• Yoga
• Weight-training
• Swimming
• Kayaking
• Table tennis

Table tennis?

 

If you loved playing it before you were pregnant, there’s no reason not to partake in a hardcore ping pong match with the tenacity of Forest Gump—if that’s the intensity you played with before you became pregnant.

 

You can partake safely in any exercise on the above list while pregnant. Practically any exercise in general may result in the benefits of both an easier delivery and quicker recovery.

 

It’s probably a good idea to refrain from judo, lacrosse, extreme mountain biking and other contact sports and adrenaline-stimulating activities.

 

Myths about Exercising While Pregnant

Barely a generation ago, the school of thought was that pregnant women shouldn’t exercise at all.

 

Thankfully, women are no longer expected to be fitness celibates and the medical establishment recognizes the benefits of continuing or beginning an exercise program.

 

Within the last decade, some medical experts began to question the following common recommendations that still exist in some circles today: 

• Heart rate level should not exceed over 140 beats per minute.
• After the first trimester, exercises should not be performed supine (lying on back).
• Running is not safe due to the high impact to the fetus.
• Avoid abdominal exercises after the first trimester.
• Don’t exercise for more than 20 minutes to avoid depleting nutrients that would otherwise go to baby.

New School of Thought

Are these guidelines too conservative? Are these merely myths comparable to your mom telling you that if you don’t wear a jacket, you’ll catch a cold or if you shave, your hair will just grow back thicker?

 

According to Dr. James Clapp, author of what is considered by many to be the bible of gestational fitness, “Exercising Through Your Pregnancy,” the above guidelines are indeed too cautious.

 

The old-school suggestions, devised by the American College of Obstetricians and Gynecologists (ACOG), have largely been discredited by Dr. Clapp and also by many women who safely exercised outside the antiquated parameters and delivered happy and healthy babies who grew to be perfectly normal children.

 

Get Clearance From Your Doctor, Clapp Says Higher Heart Rate Ok

The first thing any woman should do who just learned that she’s pregnant and wants to either begin or continue exercising is see their doctor and get clearance to do so.

 

As for your heart not exceeding 140 beats per minute, here’s what Dr. Clapp writes in “Exercising Through Your Pregnancy”:

 

“A heart rate of 180 or more – a racing heart – during high-impact aerobics in early pregnancy is normal for most women but would be unusual in a fit woman late in pregnancy; likewise an exercise heart rate of 130 to 140 during late pregnancy in a fit woman who trains 5 to 7 hours a week is not uncommon when she is working in excess of 70 percent of her maximum capacity.”

 

Women who exercise while pregnant will find that during the second trimester, the heart rate returns more closely to normal resting rate, according to Dr. Clapp.

 

Finally, during the third trimester, Clapp argues that it may be increasingly difficult to get the heart rate up high enough, so you won’t even have to worry about going much beyond the 140 threshold.

 

A good case for exercising while pregnant, Clapp states in his book is that “[r]egular exercise during pregnancy has positive effects on the growth and function of the placenta that help to protect the fetus from oxygen deprivation….”

 

Dispelling the Don’t Exercise on Your Back Myth

The old ACOG guidelines recommended women not to exercise on their backs because of pressure to the placenta.

 

Clapp suggests in his book that there will be no detrimental effects to you or to the fetus if you perform supine exercises. If you choose to do a few minutes of abs, Clapp thinks you’ll be fine.

 

The safe thing to do is exercise in side-lying position, which is widely considered the best for resting and for optimal blood flow during pregnancy. The one thing pregnant women should not do is stand for long periods of time to avoid blood pooling in the lower extremity, so take a rest off your feet between standing exercises.

 

Last But Not Least: Take it Easy at First

No matter your fitness level, it’s probably best to let your body get used to the physiological changes for about 2-3 months and exercise at a low intensity. Once you begin adjusting at least somewhat, crank up the intensity a wee bit.

A Few Tips to Break Bad Habits

Sure, breaking bad habits is easier said than done. But here are a few tips to help you get rid of those daily digressions which are no longer serving you.

First, it’s good to focus on the positive. Write down every single good habit you partake in. Eat an apple every day? Floss most days? Drink plenty of water? Walk to the mailbox instead of drive? Wash your hands frequently?

Writing all of your good habits down will change your perspective. No longer will the crutches and obstacles impeding your health and happiness seem as burdensome.

Hopefully, you’ll come up with a laundry list of good habits, which will prove you’re not as unhealthy as you think you might be.

Visualize how your bad habits physically affect you.

Now, to confront the demons: It’s critical to be aware of what your bad habits are and the full extent to which it is causing disharmony in your life.

For example, if you smoke a pack of cigarettes every day, you’re probably aware that smoking is bad for you, but chances are, for every “cancer stick” you shorten your life with, you’re not thinking about the exact physiology that occurs with every cigarette consumed.

If you know this vice is detrimental to your health, mentally picture yourself with one of the many deadly conditions and diseases that smoking causes and how it would affect you and your family and friends.

Perhaps if you focused on how you’d look with a tracheotomy tube or having to talk with a voicebox (satirized and made popular by the South Park supporting character Ned) each time you smoked a cigarette, it would perhaps help you cut down and eventually quit.

This bit of advice might sound like tough love, but tobacco addiction is a life and death matter and a bad habit you’ll be glad to break.

Recite an affirmation each time you’re about to partake in your bad habit.

Continuing with the smoking cigarettes example, each time before you light up, try to say out loud, or even in your head, an affirmation—even if you don’t believe it. Try this one: “I enjoy a superior state of well-being and health. I have the choice to continue to be healthy from this moment forward.”

Combining visualization of what your bad habit can physically—and psychologically— manifest if you continue indulging in it, along with saying positive daily affirmations can help you eventually break your bad habit.

It’s especially important to state the affirmation every time before you’re about to indulge. Make it as automatic as reaching for that cigarette or extra bonbon. 

Speaking of candy, I don’t smoke, but I do eat lots of sugar.

What about less egregious bad habits than smoking cigarettes? Maybe you’re not one of the approximately 35 percent of American adults who are overweight but you do over do it with junk food.

Many people struggle with overindulging in simple carbohydrates that convert easily into sugar, or just plain sugary treats that cause a rush of energy and then eventually a sugar crash.

What kind of energy do you want to have?

It’s important to visualize how you want to feel during the day. If you genuinely enjoy the rush you feel from drinking 3 cups of coffee in the morning, while skipping breakfast and then ultimately hitting the proverbial brick wall at 2 p.m., you probably won’t break the bad habit of drinking too much caffeine, which can wreak havoc on your adrenal glands.

But if you do prefer to have steady energy throughout the day without crashing in the afternoon, you’ll stand a good chance of kicking your sugar addiction.

Eating more often and making sure that you consume some protein and a little natural fat with every meal will help keep your blood sugar levels steady and you’ll feel satisfied for longer. Instead of feasting on candy bars and countless other junk snacks, you’ll find that you only need a tiny portion of a sweet, preferably a healthier one like a piece of fruit or a tiny wedge of dark chocolate to satisfy your sweet tooth.

Shortly after you start the good habit of eating more frequent smaller well-balanced meals, you’ll be able to conquer your sugar habit.

Get the “dope” rush. Also try other needles.

Overeating, drug addiction and other bad habits can cause a surge and then an eventual long-term suppressed levels of the pleasure chemical in our brain, dopamine.

Exercising can bring about the “natural” high feeling, which will hopefully replace the false pleasures our bad habits trick us with.

Exercise, visualization and positive affirmations all can help in trying to break bad habits. It won’t be easy but at least you’ll have a few tools to start with. Also consider acupuncture and hypnotherapy. Acupuncture points can help mitigate withdrawal symptoms.