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Get valuable information on nutrition, physical activity and healthy lifestyle habits!
Calculate your healthy weight and assess your lifestyle habits.

Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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Smoking and healhy weight

2 questions
Q: i have stopped smoking so i have put on an extra 10lbs around my waist since this i feel pressure under my right rib is this normal or could this be something more serious - franhouse
A: Good for you for quitting smoking! Many people snack more to compensate for the habit of smoking. And since smoking diminishes the taste of food and the sensation of hunger, food becomes tastier and appetite increases...which results in a few extra pounds. Did you know that your senses of taste and smell improve within as little as 48 hours after quitting smoking?

To correct the situation, choose healthy foods when compensating (e.g. fruits, vegetables, yogurt) and move more (e.g. walk after dinner). Be sure to include protein at every meal. Because foods with protein take longer to digest, they have the ability to sustain us longer between meals, without us feeling hungry. Good sources of protein include meat, poultry, fish, legumes, eggs, nuts and milk products such as milk, cheese and yogurt.

Another little trick: keep your hands and mind busy to compensate for the act of smoking! Read, call a friend, listen to music, play with the kids, relax in a bubble bath...

As for feeling uncomfortable under your right rib, if this persists please consult your doctor who can make an accurate on-site assessment.

- Zannat Reza


Q: I have recently quite smoking and have gained 20lbs. I have tried to become more physically active each day, and am trying to eat properly. Pls. advise of any info. you think may be helful . Seems the more I try, I seem to gain a lb. or 2. - Jblake
A: Being more physically active every day is an excellent move for you and trying to eat properly is the other half of a good plan that will lead you to your healthy weight.

A very good place to get advice tailored just for you is at "My Healthy Weight Assessment." There you can get expert feedback on your eating habits and then you can make a plan that works for you. Also, answer the questions that will help you assess your level of physical activity. This will help you feel motivated to stick with an activity plan that you will enjoy.

To prevent yourself from feeling hungry during the day, be sure to include protein at meals and snacks. It has staying power, also known as the fullness factor, and will help you feel satisfied until your next meal or snack. It’s good to plan your day to include 3 meals and 2 snacks.

Examples of snacks with protein are cheese with whole wheat crackers, almonds with an apple, or cottage cheese and celery sticks.

Have you considered cooking classes in order to give you a deeper understanding of food?

If you need to keep both your mind and body busy, consider badminton, yoga or a martial art.

Congratulate yourself for taking good care of your health.
Lois Ferguson


 
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