How to Quit Smoking - and End up Victorious

The scientific evidence that smoking shortens life should strike the smoker with terror. Maybe fear - if nothing else -will shock some into giving up the habit. For those who do not smoke, the facts should keep them from ever sampling a cigarette.

In most cases, smoking is such a strong habit that more than simple determination is needed to break it. The decision to quit should be reinforced by a line of thinking which emphasizes the greater advantages of quitting as compared with the temporary satisfactions of smoking. By positive thinking, a smoker can picture himself as one undertaking a new, rewarding adventure rather than as one being deprived of some pleasure or advantage.

Even within the first two or three weeks after quitting, the ex-smoker will notice that he can think more clearly, that he coughs less, that he sleeps better, and that he derives more pleasure from the taste of food and the fragrance of flowers.

A number of ex-smokers say that they adopted an effective program which made them successful "quitters", and they are sharing it here:

- Set a date. This is the first thing to do when you plan to quit. The date refers to that when the new program is to begin. (Don't make the date too far in the future.) Choose a time when there will be a minimum of work and nervous tension. Once this beginning date is selected, begin the countdown by saying, "Five more days (or whatever it is) and I will be free from this noxious habit." Announce the deadline to family members and friends and brag about your determination to quit.

- Practice your line of reasoning. This will reinforce your determination when later the urge to smoke becomes strong. Think such situations through and plan how you will avoid the temptation to smoke. Arrange to keep busy at mealtime, allowing for no occasion to whip out a cigarette. Plan to carry chewing gum or candy to keep your hands and lips busy with something other than smoking. Do not taper off; plan to stop once for all.

- Arrange a little ceremony. Do this when your quitting date arrives. Invite your friends to watch as you throw away your remaining cigarettes. From then on, focus attention on your progress. Congratulate yourself at the end of the first hour, not that victory has been won, but that you are on the way.

- Stand off. It may not be as hard to abstain from smoking for the first few hours as you had supposed. But a time will come when the craving for a smoke will threaten to overpower you. Perhaps some little irritation will stir it up. There is danger of being caught off guard when a friend offers you a cigarette or taunts you for being a quitter. At such a time, you need to watch yourself in operation, just as a parent would observe an unruly child.

- Don't allow the strong urge to control you. Persist one second at a time and wait for the urge to weaken. Count the seconds, if necessary, as you say to yourself, "Every second I hold out brings me that much closer to the moment when the urge will weaken." At the end of a minute, the urge may still be strong, but you are master of the situation. Try a second minute and a third until you notice the urge is weakening and you are controlling the desire.

- Be in command of your conduct. You will sense personal pride in proving it. The craving for a smoke will keep recurring, but hold out against it. Each success will weaken it.

- Remain on guard. The first week is the hardest. After you have held out this long, you can begin to tell yourself that it would be foolish to back up now. Keep congratulating yourself on your success, and keep recounting the advantages of your freedom from smoking.

- Practice regular, rhythmic breathing. Do this at the rate of about sixteen times a minute. Do not breathe too deeply, for this might make you dizzy.

- Treat yourself well. During the critical period, provide yourself with good food at regular mealtimes, get adequate sleep, exercise each day, and avoid the use of stimulants (such as coffee) and highly seasoned food. Drink plenty of fruit juice. You must abstain completely from all alcoholic drinks.

Victory over smoking offers abundant rewards. As an ex-smoker achieves success, he feels courageous and his self-respect rises. Herein lies the secret of continued self-mastery. His rewards for throwing off the smoking habit will be improved health, prospect of longer life, and greater pleasure in living. [Read the Original Article]

How to Guard Against the Dangers of Automobile Emissions

Even the most efficient car wouldn't work in an ideal way in which its engine would produce only energy, carbon dioxide, and water. Because the fact is, cars often produce a toxic cloud of carbon monoxide, nitrogen oxides, and other harmful pollutants, which foul the air and pose a very real danger to public health. When exposed to auto exhaust, healthy people can suffer from lowered immunity, impaired cognitive function, and difficulty breathing. Infants, the elderly, and those with heart and lung ailments are particularly vulnerable.

Carbon monoxide poisoning is debilitating and potentially fatal. Smokers, those with anemia, and patients with congestive heart failure are at risk. Nitrogen oxides give smog its brownish hue. They can irritate the eyes and lungs; lower immunity to such respiratory ills as colds and bronchitis; and worsen asthma and allergy symptoms. Ground-level ozone (not that of the upper atmosphere's ozone layer), a major component of smog, is produced in abundance on hot, sunny days. It can make breathing difficult, irritate the respiratory tract, and produce coughing and chest pain. There are also microscopic particles (a fraction of the width of a human hair) that can penetrate the lungs and build up over time, causing lung infections, asthma, and chronic lung disease.

Here's how to guard against the dangers of these gases from automobile exhaust:

- Have your car's exhaust system regularly inspected for leaks by a reliable mechanic.

- Never let the car's engine run in a closed garage. Before starting your car in an attached garage, shut the door to the house.

- Even when outside, open a window when sitting in a parked car with the engine running.

- When driving in traffic, crack open your car windows even if you're running the air conditioner.

- When starting your car after a snowstorm, make sure the tailpipe is not blocked by snow.

- Become familiar with the symptoms of carbon monoxide poisoning. They include dizziness, severe headache, fatigue, agitation, stupor, pale skin, and coma.

- If severe poisoning occurs, get the victim into fresh air immediately. Call 911 (or have someone else call) to ask for emergency medical help. If the person has no pulse and is not breathing, perform CPR (but only if you are properly trained). If the person does have a pulse but is not breathing, perform mouth-to-mouth resuscitation.

Many major cities in the United States and Canada continue to be inundated by noxious clouds of smog. The problem, in a nutshell, is too many cars. To complicate matters, light trucks, minivans, and sport utility vehicles have grown in popularity. These vehicles are allowed higher emissions because they are designed to carry heavier loads. Nonautomotive vehicles, such as lawn mowers and motorboats, also generate city smog. Research shows that mowing your lawn for an hour with a gas-powered mower creates as much pollution as driving 50 miles (80 kilometers) in your car. [Read the Original Article]

How to Teach Your Dog: The Five Techniques of Training Your Most-Loved Pet

Who would go against the saying that, "A dog is man's best friend?" The image of a young boy throwing a stick in the beach with his dog joyously running to fetch it is both vivid and heartwarming. However, there's no psychologist on earth who would understand if a human being would do the same thing.

Unlike cats - who are ungrateful primadonnas - dogs want to please their masters and follow their every wish. In fact, this quality distinguishes them from all the other creatures in the animal world. And it's as simple as this: dogs are happy when their masters are happy. This is one of the laws of the universe. One of the things that make a dog owner happy is the absolute obedience of their pets. While there have been a lot of scientific findings that established that the mere presence of a dog gives a calming effect, nothing really tops a dog with enough intelligence to understand - and follow - his master's summons.

How do you teach dogs? First, you have to shatter all the myths about dog-training in particular, and dog-ownership in general. It's important to know that not all dogs are created equal. Some dogs are smarter than their owners.

The objective of a dog trainer is to condition the dog to react to voice commands or hand signals. To teach a dog, you need a leash and he needs a collar. Don't bribe a dog; it's enough that you let him know that you are pleased.

Here are the five techniques developed by Edward Fouser, founder of Specialized Dog Inc., based in Ossining, New York. A dog should show signs of improvement in days, and dolphin-like intelligence in weeks.

- Heel. When you say, "Heel," your dog should walk on your left side. He should walk in rhythm with you - neither pulling at his leash nor lagging behind. If he speeds up or slows down, just yank the leash while saying, "Heel!" then relax your grip. Doing this everyday will condition him, and will become part of his nature.

- Sit. When you say, "Sit," your dog should down immediately. To inculcate this, gently pull his leash upward while your other hand is pressing his hindquarters downward. Say "Sit!" every time you do this. Eventually, he will be overjoyed to sit every time you say so. You have to keep in mind that the uppermost agenda in a dog's mind is to please his master.

- Down. When you say, "Down," he should lie down on the ground. To make him do this, gently pull his leash downward while saying "Down" in low tones. If your dog is too frisky or stubborn, use your other hand to pull his two front legs forward so he will get the message.

- Stay. When you say, "Stay," your dog should remain in his position. He should not move even if you go. To teach him to stay, put him in the "Sit" position. Get in front of him, and if he goes forward, push him back while saying, "Stay." You should draw out the word: "St-a-a-a-y." Increase your distance while repeating the procedure. Eventually, he will learn to stop when you say so, regardless of his position.

- Come. This is a bit academic. When you say, "Come," your dog should come to you. Put him first in the "Stay" position, then walk away and call out, "Come!" while pulling the leash. Eventually, you won't need the leash. If you say it, he will come.

Before starting to train your dog, remember the cardinal rule: Never hurt your dog. To do so would bring bad karma for seven years. After all, unlike their master, all dogs go to heaven. [Read the Original Article]