BRIAN COOK/Press
The grooming machine used by the Eastern Iowa Snowmobile Alliance was on display Saturday, at the Delaware County Fairgrounds, as the Alliance hosted grooming school.

Support helpful for weight loss and quit smoking resolutions
by Latisha Sand

“We quit addictive things to be healthy,” said Shaw. “A lot of people make the resolution (to quit smoking) and they just try to do it themselves. But there are a lot of resources out there to help.”

SASC’s services, for example, are free of charge and Shaw said that even if you aren’t ready to quit right now, to call and talk to her or Deb Prier because they will help you prepare.

“You must be at the point that you are willing to quit,” said Shaw, because if you aren’t, you may not successfully do it. “Sometimes we don’t like being told what to do, so we have to do it by ourselves.”

Shaw quit smoking about 15 years ago and said she had to make the decision herself. But her biggest problem was finding a relaxant replacement.

“It was important for me to learn of other ways to relax, ways to calm myself,” she said.

After you have decided you want to quit, pick a day two or three weeks out and examine and change your routine.

“I had (a client) that would always smoke when she talked on the phone, so she had to find something else to grab besides her cigarettes when the phone rang,” said Shaw.

Next, get your support in order - let family and friends know that you are quitting. “You must have support,” said Shaw, “because you will have those moments when you will crave. It’s a big change for anyone. It takes some people two or three times (of trying) before they can quit.”

Most relapses happen within the first three months of quitting and are more likely during the first couple of weeks.

If you want to use nicotine replacements or medications, Shaw emphasizes talking to your doctor. She also said to get your doctor’s permission to start an exercise program to keep your mind off cigarettes or to keep the weight off that some people may gain when quitting.

Shaw said you must have realistic expectations on quitting. Physical cravings and withdrawal symptoms could last three to seven days while psychological cravings could last longer.

“Just keep asking yourself why you are doing this,” said Shaw and take it one day at a time.

For weight loss, it’s the same thing.

“People must be realistic with their expectations,” said Joan Wessels, the dietician at Regional Medical Center. “For a healthy weight loss you can lose a half to a pound per week. Dramatic weight loss is not good for your body.” She said to think of four sticks of margarine – that’s a pound.

Wessels said that the benefits of weight loss often come from the process of exercising and getting your body into shape. The healthier and slower you lose the weight, the most likely you will keep it off.

If you want to lose between five and 25 pounds, you have to identify one to three goals that you want to accomplish. These goals need to be specific and measurable. And you must commit to them every day. According to Wessels, if you read the goals every day to yourself, you’ll do well. But if you read them out loud to yourself or to others, you will do even better.

“Keep a calendar and give yourself credit, like a star, when you accomplish the goal,” said Wessels.
And if your children help you, you’ll have more motivation. For example, if your child is helping you place stickers on the calendar every time you exercise, he or she will want to place stickers on the calendar everyday.

But no matter how easy losing weight sounds, its not said Wessels. “It’s extremely difficult not to eat when you are hungry.”

Wessels suggests going to websites like mypyramid.gov to help with your weight loss plan instead of going to pills or diets.

“There is always a little good mixed in with the bad,” she said. “There are only two prescription drugs that are both OK to use with your doctor’s permission.”

As for the diets, Wessels said just counting calories and exercising will help you lose weight.

“South Beach and Atkins helped people recognize carbohydrates but they did it to a dangerous level,” said Wessels.

Although it is hard to count calories and carbohydrates, Wessels said to just remember that the key to dieting are portions and you must be losing weight for your health and for yourself, not for a special occasion.

“People have 1,000 excuses to not exercise,” said Wessels. “Some of them are legitimate but it seems I hear excuses until people are in their 40’s or 50’s and by then they can’t physically exercise. Then they just wish they could.”

Wessels reminds people to just incorporate exercise into their daily lives. Instead of meeting a friend for lunch, meet them for a walk.

“(Exercise) doesn’t have to take the place of those activities, but you have to make sure exercise has a part in your life so it doesn’t get pushed aside.”

Supervisors begin year by approving appointments
by Julie Sunne