Addiction - Smoking
Nicotine dependence occurs when you need nicotine and can't stop using it. Nicotine is the chemical in tobacco that makes it hard to quit.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
FOODS TO EAT MORE OF
- Fruits: Apples, bananas, cantaloupe, clementines, grapefruit, lemons, limes, oranges, pineapple, tangerines
- Vegetables: arugula, beets, broccoli, cabbage, celery, carrots, cucumber, collard greens, kale, romaine lettuce, spinach, watercress
- Garlic, ginger, oats, tofu
- Raisins (a healthy alternative to keep your hands/mouth busy)
- Snack on sunflower and pumpkin seeds.
- Apples and tomatoes are especially good for lung healing
FOODS TO AVOID OR MINIMIZE
- Processed foods, white starches and sugars
ESSENTIAL OILS
- For Withdrawals: Basil, birch, dill, eucalyptus, fennel, grapefruit, lavender, marjoram, nutmeg, orange, Roman chamomile, sandalwood (on temples or diffuse). Note: applying dill to the wrists can help reduce the sweating that can accompany withdrawals
- Bergamot (stomach and bottom of feet)
- Apply a drop of clove oil to tongue (may reduce the desire to smoke)
- Diffuse: 3 parts lemon, 2 parts geranium and 1 part helichrysum
HERBAL
- Mint tea
- Skullcap: Add a leaf and/or flower to smoothies (or 1 teaspoon of the crushed powder), or drink the tea.
- Passionflower and/or chamomile can help with withdrawal symptoms
- For Cravings: chasteberry
- Dandelion, Kudzu vine (sometimes called "nature's Antabuse"), Lavender, St. John's Wort, Calamus, Holy Basil
- valerian can help with smoker's cough
- Lobelia can help with cravings and lung healing
NATURAL
- Acupuncture, massage
- For anxiety/restlessness: Massage feet with a mixture of equal parts almond oil and garlic juice.
- Baking Soda to reduce cravings: 1 teaspoon in a glass of water twice daily (don't take if you must restrict sodium or have an ulcer)
- Chew/suck on a raw clove
- Oats can help with nicotine withdrawal
- Alka-Seltzer is said to reduce nicotine cravings
- Mix 1/2 teaspoon cream of tartar with a glass of orange juice (said to make cigarettes taste badly and flushes nicotine out of the body)
- For cravings: Suck on small pieces of dried pineapple (about 1/2 teaspoon) mixed with 1/2 teaspoon honey
YOGA / MEDITATION THERAPY
- Anti-Addiction Yoga Routine (20 minutes, Marina Grubic)
- Yoga for Addictions (18 minutes, Chaz Rough)
- Meditation and affirmations for addiction (9 minutes, underworldclassroom)
- Addiction Guided Meditation (30 minutes, Jason Stephenson)
- Beneficial Individual Poses:
- Seated Side Bend
- Cat/Cow
- Downward Facing Dog
- Ragdoll
- Savasana (5 Min - Yoga Flow with Leah)
SUPPLEMENTS
- Coenzyme Q10: 100-300 mg daily
- Ginseng: 75-150 mg panax ginseng and 150-300 mg Siberian ginseng daily
- Grape seed extract (100 mg/twice daily) or green tea extract (250 mg/twice daily)
- Kava kava for symptoms: 250 mg 3 times daily (should contain at least 30% kavalactones)
- Lobelia inflata (Indian tobacco)
- Milk Thistle: 320 mg daily (in between meals)
- Niacinamide: 500 mg twice daily between meals (long-term use can cause liver damage, physician monitoring is necessary)
- Oat Extract to reduce cravings: 1/2 teaspoon tincture 4 times daily (also called avena sativa)
- Pantothenic Acid for stress reduction: 500 mg twice daily (use calcium pantothenate, the least expensive form)
- St. John's wort: 300 mg 3 times daily (for stress/depression)
- Vitamin B Complex for nerve healing: 1 pill twice daily with food (look for B-50 complex with 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins)
- Vitamin C for free radical healing and to ease cravings/symptoms: 2,000-3,000 mg 3 times daily (will likely loosen stools at this dosage - use buffered powder form for reduced stomach irritation)
MIND-BODY CONNECTION
- Can represent avoidance of yourself or your feelings, not facing fears and/or not knowing how to love yourself.
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
Apple-Orange Smoothie (GF VG VT)
Basic Fruit Smoothie (LC GF VG VT)
Green Smoothie (LC GF VT)
Mega-Greens Smoothie (GF VT)
Pineapple Kale Smoothie (GF VG VT)
Strawberry Banana Smoothie (GF VT)
Yogi Tea (LC GF VG VT)
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Banana-Blueberry Smoothie (GF VT)
Blueberry Pineapple Smoothie (GF VT)
Kiwi-Pineapple Smoothie (GF VT)
Orange Smoothie (GF VT)
Pineapple Mint Smoothie (LC GF VG VT)
Super Skin Smoothie (GF VT)
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BananaSauce Smoothie (GF VG VT)
Detox Smoothie (LC GF VG VT)
Mango Pineapple Smoothie (LC GF VG VT)
PB & Jelly Sandwich Smoothie (GF VG VT)
Soothing Elixir (LC GF VG VT)
Tropical Smoothie (LC GF VG VT)
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MAINS
Adult Ramen (LC GF VG VT)
Balsamic Glazed Chicken (LC GF KT)
Black Bean Soup (LC GF VG VT)
Chicken Dumpling Soup (LC)
Cilantro Lime Shrimp (LC GF KT)
Garlic Soup (LC GF VG VT)
MahiMahi with Cucumber-Dill Sauce (LC GF)
Quinoa Oatmeal (LC GF VG VT)
Spinach & Bean Pasta (LC VG VT)
White Bean & Spinach Soup (LC GF)
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Asian Broccoli & Rice Bowl (LC GF VG VT)
Beef Bone Broth (LC GF)
Buddha Bowl (GF VG VT)
Chickpea Salad Sandwich (GF VG VT)
Edamame Rice Bowl (LC GF VG VT)
Ham & Collards Soup (LC GF)
Miso Soup (LC GF VG VT)
Shells with Healthy Sauce (LC)
Tilapia with Balsamic Brown Butter (LC KT)
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Baked Salmon with Dill Sauce (LC GF KT)
Black Bean Bowl (LC GF)
Chicken Bone Broth (LC GF)
Chickpea Spinach Soup (LC GF VT)
Garlic Chicken (LC KT)
Lima Bean Soup (LC GF)
Pasta Fagioli (LC VG VT)
Shrimp Penne
Vegetable Broth (LC GF VG VT)
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SIDES
Asian Cabbage Salad (LC GF VG VT)
Brussels Sprouts with Cashew Sauce (GF)
Collard Greens (LC GF)
Fried Cabbage (LC GF VG VT KT)
Kale Salad with Sesame Dressing (LC GF VG VT)
Miso Slaw (LC GF VG VT)
Pilau Rice (LC GF VG VT)
Roasted Broccoli (LC GF VG VT)
Sauteed Kale (GF KT)
​Three Bean Salad (LC GF VG VT)
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Beans & Greens Salad (LC GF VG VT)
Caraway Brussels Sprouts (LC GF VG VT KT)
Creamy Kale (LC GF KT VG VT)
Glazed Carrots (LC GF VG VT)
Mediterranean Salad (LC GF KT VG VT)
Nutty Brussel Sprouts (GF KT)
Quinoa Salad (LC GF VG VT)
Roasted Brussels Sprouts (LC GF VG VT)
Sauteed Spinach (LC GF KT VG VT)
Warm Red Cabbage Salad (LC GF VG VT)
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Broccoli Slaw (LC GF KT)
Chinese Peanut Salad (LC GF VG VT)
Dill Vinaigrette Greens (LC GF VG VT KT)
Irish Potatoes (Colcannon) (LC GF VT)
Mexican Chopped Salad (LC GF VG VT)
Pesto Vegetables (LC GF VG VT KT)
Red Beans & Rice (LC GF VG VT)
Roasted Carrots (LC GF VG VT)
Steamed Edamame (LC GF VG VT)
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