Some journal exercises that have been helpful to smokers in the quitting process are:
Make two lists of the things that you love and hate about smoking. You might want to put them side-by-side on the page to compare the lists; this particular exercise is more poignant when done this way.

Make a list of all the reasons that you want to quit smoking. This list is invaluable when you are craving a cigarette and cannot remember all the good reasons why you wanted to quit.

Think of at least five blessings that you have in your life and list them each day in your journal. Even if you repeat some of your blessings, it is important to list and appreciate them for that day. This exercise has wonderful side effects in helping to improve your appreciation and awareness of the good things in your life.

Brainstorm a list of activities that will help you cope with cravings, transform unpleasant feelings or manage stress. Try to think holistically, and find a variety of activities that will address different needs and interests in your life.
Brainstorm three lists of personal goals for personal health, personal affairs and relationships, and career or education. Your goals are your dreams, so allow them to soar even if they seem unrealistic at the time.

Write a farewell letter to cigarettes and smoking.
Write a welcoming letter to your new smoke-free self.
Record inspirational sayings and quotations that will keep you motivated to quit smoking.

Write as if your body were speaking to you and telling you what it needs to improve its health from the effects of your smoking. Write about the gift that is present in the challenge of learning how to quit smoking.

Your journal is private writing that is done for your benefit, and not written for an audience. That is why it can be so helpful to you. I like to date my entries so that I can look at them later for a historical perspective on my writing. Your journal will increase your motivation to quit, deepen your capacity to cope with cravings, and make you more self-reliant. As a substitute for smoking, I recommend it highly!

Leonardo da Vinci carried his journal with him everywhere so that he could record ideas, impressions, observations, jokes and fables as they occurred. His journals are a delightful mix of art, science, philosophy and whimsy.
An old friend of mine used to tell me that “writing crystallizes thought,” helps us to understand ourselves more clearly, and makes dreams become reality. With journal writing, you can explore a variety of personal issues that promote or hinder your efforts to quit your tobacco habit. It is not limited to a single topic or a single result, and there are no rules. It is an activity filled with creativity, insight, empowerment and fun. Your journal is a sanctuary where you can truthfully write about your thoughts, feelings, relationships and experiences. Recent research has shown that journal writing relieves stress and helps to alleviate the progression of illnesses like arthritis and asthma. In my personal experience, keeping a journal has been an invaluable tool for understanding and solving problems, setting and accomplishing goals, and expressing my creativity and spirituality. Journal writing reveals what it means to be the person you are at the time you are writing. The process of your growth toward becoming an ex-smoker will be reflected within its pages.

To start, first choose something to use for your personal journal. Your journal could be a three-ring binder (which works well because it is easy to add or delete pages), or you might want to go to a bookstore or art supply store and buy a book with blank pages. Many attractive blank-page books are produced just for journaling, and it is fun to have a special book just for this purpose.

I recommend keeping your journal in a hidden place where people will not be tempted to read it. By doing this, you can be sure of your privacy and feel free to write openly and honestly about whatever you want.

Find nice places in which to write. When the weather is nice I love to sit on my porch in the morning, and in the winter I love to sit by the fireplace and write at night. You can also draw, add pictures or photographs, mind-map, or used colored pens or pencils to make your writing more fun, meaningful and insightful. Be spontaneous and do not worry about making corrections or revisions.

Depending on what season your baby is born, you’ll want to stock up on lots of T-shirts and nighties. This is personal preference, of course, but I found I loved the sack nighties better than pj’s when my daughter was a newborn. She wore the nighties till she was almost six months old (she was born in summer). If you buy the nighties new, I think they are all made with elastic around the bottom now, or sewn up. If you get them used, please remember to cut the tie at the bottom as many babies have strangled on the ties.

I also found that I liked the T-shirts that had snaps down the front better than I did the type that went over her head. When she was very little I was semi-afraid of her, to be honest! I found it much easier to get them on, and she liked them better.

One last essential for the mom-to-be…. food! Yes, food! Before your last month, prepare some simple meals that can be frozen, and invest in some of the cheap, microwave safe/freezer safe storage containers. You can get them for a few dollars at the grocers.

By making ahead and freezing, your mate can pull them from the freezer and heat them up with little or no hassle. Remember, you’ll be up and down much more often at night once baby is born, and new moms may find this time a bit overwhelming. Pre planning food will be a BIG help later!

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Another necessary will be bottles. Even if you plan to breastfeed, it will be nice to have some bottles handy in case you go out for the evening and want to save some breastmilk for a sitter to feed the baby. There are SO many kinds on the market now; it’s hard to know which is best! I found buying the cheaper bottles (under $1 each) and putting a better nipple on them worked better than buying the expensive bottles. My daughter had to be burped no matter WHICH bottles I used and never really seemed to have more or less gas, whether I used the “bags” or regular bottles.

Other Essentials

Some other essentials that will be handy to have when the baby comes home: Vaseline (TM), powder (I like the cornstarch baby powder), pins (even if not using cloth you’ll find diaper pins come in handy for a number of things), wipes (I like the unscented myself), and a bottle brush.

Extras

Now for some of the things that aren’t so necessary but really come in handy! Where will your baby sleep? I was uncomfortable having my baby in a crib in another room across the house. Even with a baby monitor I worried about her. I found my bassinet to be a blessing.

If you use a bassinet, a good tip is to use king size pillow cases for a sheet. It doesn’t come off as easily as the bassinet sheets do, and you can tuck in under so it’s nice and tight. I used receiving blankets over this to it made it softer, and I could just untuck the receiving blanket and throw it in the wash for minor spitups. The baby can stay in the bassinet till he or she starts rolling and trying to sit up… or about 3-6 months. By then, if you are like I was, you’ll be ready to put your babe in the crib! (I still insisted on the crib in my room for another six months though!)

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Diapers

One of the first things you will need is diapers. To decide whether to go cloth or disposable is a personal choice. If you decide to go disposable I would encourage you to stock up before the baby is born. If someone asks what to get you, diapers are always a great gift! As long as they are unopened, most stores will allow a return/exchange if the baby outgrows them.

In the beginning, before the cord falls off, there are “newborn” diapers that are specially made to protect the cord from getting wet. I found that my daughter still swam in those diapers and the cord was covered anyway! It’s a personal choice as to whether you want to pay the extra cost for these diapers. It’s just as easy to fold down newborn diapers. And remember… the store brands are often just as good as the name brands and cheaper!

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Here are some tricks of the trade:

Dot concealer at the corner of your eye, near your nose, to lighten up the area and draw attention to it. Then, add concealer in a half-circle halfway under the eye.

Tap, don’t rub.

Use a light layer — overuse will accentuate fine lines and look fake.

Use concealer on the top eyelid to lighten up that part of your face.

Apply concealer over foundation.

Pick a concealer one shade lighter than your foundation.

Try using two different types of concealers, such as a stick and a liquid, and mixing them.

Avoid blue and gray eye shadow and dark eye pencil. They accentuate dark circles. Use pastel colors instead. Apply mascara to upper eyelashes only.

Try an eye gel first. Chill it in the refrigerator. Try mixing it with your concealer if your skin is dry. Brighten up your face by drawing attention to your lips. Use a bright red or coral lipstick.

Experiment with products and find what works for you. Suggestions from makeup artists Meg Flather, Christina Marotta and Kathy Shingara: Oil of Olay or Prescriptives Eye Specialists eye gels, Oil of Olay or Smashbox concealer, or Yves Saint Laurent Touche Eclat (expensive, but good.)

Trends call for deeper discernment on your part. The ones that are most likely to last are those that are at work both inside and outside the fitness industry. Societal and technological change eventually change the expectations of the public at large. Unless a fitness business changes to meet these expectations, it will miss some important opportunities. In this issue of Fitness Management we deal with some issues in computer software and interactivity that clubs cannot afford to ignore. Fifty percent of people in San Francisco are connected to the Internet; I believe that even 38 percent of our laid-back San Diego neighbors are hooked up. A skyrocketing number of consumers are researching and even buying products and services on line. If your Website is not up, you’re not meeting some prospects’ expectations.

But fundamentals cannot be abandoned. Pearl is right. However you apply the new technology, it needs to fit with fundamental human motivation and physiology. If it does not, all the technological sophistication in the world will not make it succeed.

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The voice of experience was Bill Pearl, four-time Mr. Universe, who had been a club owner and equipment designer since the 1950s. Nothing much has changed over the past 20 years is Pearl’s conclusion. Free weights were big when he entered the business, machines came along, but free weights have become a favorite once again. The part of the population that works out regularly remains in the 11 to 15 percent range. It is hard to argue with the position that the fundamentals of strength and fitness training and participation are pretty much the same.

Other members of the panel in Chicago last month were from major equipment manufacturers — of both exercise devices and systems for programming them. While Pearl is in a position to be philosophical, these people are charged with inventing the future of fitness so far as the shape of the equipment and how users relate to it are concerned. Trends and fads are important to them, as they are to you at the fitness services delivery level. If you catch a trend, you might build a new business or way of doing business. If you catch a fad you can cash in for a while, assuming you get in and out at the right times.

A key to success in the fitness business is knowing the difference between fads, trends and fundamentals.

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However, when a person is not breathing, or has no heartbeat, your first step is to call 911. Then, follow the ABCs of CPR:

A: Airway — Open the airway. Gently tilt back the person’s head and lift the chin. This will enable the lungs to get air through the nose and mouth. Caution: If you suspect a head, neck or back injury do not tilt the head, which could cause further injury.

B: Breathing — Breathe for the victim. Look, listen and feel for it the victim’s breath. Look for the person’s chest to rise. Put your ear to the person’s mouth to listen and feel for exhaled air.

C: Circulation — Check for a pulse by gently pressing two fingers–but not your thumb–on the person’s neck between the Adam’s apple and the muscle on the side of the neck. If you do not feel a pulse, put your ear to the chest and listen for a heartbeat.

If the person still isn’t breathing, you can begin rescue breathing until help arrives.

Restaurant Type Items to Beware Items to Select
Italian
fettucini Alfredo
lasagna

shrimp scampi
chicken parmigiana
veal piccata
cannelloni
chicken or shrimp primavera
spaghetti with marinara, shrimp
angel hair with white clam sauce
chicken or veal cacciatore
sole primavera
Mexican
super nachos
chimichangas
chili rellenos
tostadas
gazpacho
fajitas
enchiladas
tacos (not beef)
burritos
Chinese
egg rolls
sweet and sour chicken
pork fried rice
cashew shrimp or chicken
Szechuan orange beef
Kung Pao chicken
crisp duck
chicken and chinese vegetables
Hunan spicy chicken
chicken chop suey
moo shu chicken
Szechuan shrimp, stir fry vegetables
beef with broccoli
Fast Food
french fries
double cheeseburger
fried fish sandwich
fried chicken sandwich
salad with chicken chunks
chili
baked potato without cheese
grilled chicken sandwich
chicken Caesar with low-fat dressing

Many chain restaurants can provide you with nutrition information about each menu item. Boston Market, Manhattan Bagels, Einstein Bagels, Subway, McDonald?s, Burger King, Arby?s, Taco Bell, and others have in-store pamphlets or posted charts for your review.

There are food count books available that categorize this information. The best advice — if the food item is crispy, shiny, greasy or oily to the touch, it probably is not the better choice.