Why "Unofficial"? | |
The Unofficial Guide Reader's Bill of Rights | p. xiii |
About the Author | p. xvii |
The Unofficial Guide Panel of Experts | p. xix |
Introduction | p. xxiii |
So You Want to Quit Smoking | p. 1 |
Just How Hard Is Quitting? | p. 3 |
Just How Hard Is Hard? | p. 4 |
Successful Quitting | p. 4 |
Failed Attempts | p. 6 |
Why People Quit | p. 6 |
I'm Quitting for My Health | p. 8 |
Social Quitters | p. 10 |
Bottom-Line Quitters | p. 11 |
Quitting and You | p. 12 |
Why Quitting Can Be Tough | p. 13 |
Physical Addiction | p. 13 |
Psychological Addiction and the Habit Factor | p. 17 |
Counting the Many Ways to Quit | p. 19 |
Health, Wealth, and Smokeless Happiness | p. 22 |
Just the Facts | p. 23 |
Smoking and You | p. 25 |
Sorting Out Smoking's Health Risks | p. 25 |
The Cancer Question | p. 27 |
Emphysema, Bronchitis, and that Cough | p. 30 |
Heart Disease and Stroke | p. 33 |
Other Smoking Woes | p. 36 |
Secondhand Health Risks | p. 38 |
Which Cigarette Ingredients Are So Bad | p. 41 |
Tar | p. 42 |
Nicotine | p. 44 |
Gases | p. 45 |
What Makes Smoking Addictive? | p. 45 |
Are There Any Pluses from Smoking? | p. 47 |
Smoking's Cumulative Effects | p. 49 |
Multiple Whammies | p. 50 |
What Are My Odds? | p. 51 |
Just the Facts | p. 53 |
An Unofficial History of Smoking (and Kicking the Habit) | p. 55 |
Smoking Through the Ages | p. 55 |
Who Smokes in America | p. 65 |
Smokers of Color | p. 68 |
Just a Cigar | p. 71 |
Smoking Around the World | p. 72 |
Tobacco Wars | p. 75 |
A Federal Case | p. 75 |
States Against Tobacco | p. 78 |
Other Tobacco Lawsuits | p. 78 |
Tobacco Taxes | p. 81 |
Tobacco Tomorrow | p. 82 |
Just the Facts | p. 85 |
Getting to Quitting | p. 87 |
Taking the First Steps to Quitting | p. 89 |
Assessing Your Habit--and Your Commitment to Quitting | p. 89 |
How Much, When, and Why You Smoke | p. 94 |
About Quitting | p. 96 |
Cold Turkey Versus Step-By-Step | p. 96 |
What Method Should You Try First? | p. 98 |
Overcoming Fear of Failure | p. 98 |
Not Quite Quitting | p. 99 |
What to Expect from Kicking the Habit | p. 100 |
Pros and Cons | p. 100 |
The Truth About Smoking and Your Weight | p. 101 |
Ready, Set, Quit | p. 104 |
Just the Facts | p. 105 |
Is There a Safe Cigarette? | p. 107 |
Searching for a Safer Smoke | p. 108 |
Comparison Shopping | p. 110 |
Tar, Nicotine, and Carbon Monoxide Numbers | p. 113 |
Dangerous Is As Dangerous Does | p. 114 |
Matters of Taste | p. 118 |
High-Tech Cigarettes | p. 119 |
Exotic Smokes and Other Ways To Take Tobacco | p. 120 |
Just the Facts | p. 125 |
Many Ways to Quit Smoking | p. 127 |
A Look at Popular Quitting Options | p. 129 |
Quit Aids and How They Work | p. 130 |
Nicotine Replacement | p. 130 |
Neurotransmitter Support | p. 139 |
Comparing Success Rates and Costs | p. 141 |
Just the Facts | p. 145 |
How Other People Kick the Habit | p. 147 |
Stories of What Worked and Why | p. 147 |
Stop-Smoking Programs and Places | p. 152 |
Freedom from Smoking | p. 153 |
The Great American Smokeout | p. 155 |
Twelve-Stepping Tobacco | p. 155 |
Commercial Programs | p. 157 |
Quit-Aid Makers to the Rescue | p. 158 |
Canadian Programs | p. 158 |
Picking a Plan | p. 159 |
Other Resources | p. 160 |
Quit Support on the Internet | p. 162 |
Just the Facts | p. 164 |
Medical Methods of Quitting | p. 167 |
Prescription-Strength Quitting Aids | p. 169 |
Your Prescription Options | p. 170 |
How They Work | p. 171 |
Tips and Cautions | p. 175 |
Beyond the Basic Prescription | p. 177 |
Going to the Doctor | p. 181 |
A Is for Acupuncture | p. 184 |
What Do We Know? | p. 184 |
East Meets Western Research | p. 186 |
Acupuncture in Smoking Cessation | p. 187 |
Just the Facts | p. 189 |
Over-the-Counter Options | p. 191 |
Nicotine Patches | p. 191 |
Nicotine Gum | p. 196 |
Other Over-the-Counter Options | p. 198 |
Just the Facts | p. 200 |
Using Health and Your Head to Quit | p. 201 |
Psyching Yourself to Stop Smoking | p. 203 |
Is It a Psych Thing? | p. 204 |
Psych 101: Methods to Quit | p. 206 |
Addiction Recovery Systems | p. 207 |
Hypnosis | p. 208 |
Old-Fashioned Willpower | p. 209 |
The Buddy System | p. 216 |
Practical Tactics--Affirmations, Tricks, and Tools | p. 218 |
The Morning Coffee Cigarette | p. 219 |
The Midmorning Break Cigarette | p. 219 |
The Lunchtime Cigarette | p. 219 |
The Afternoon Cigarette | p. 220 |
The Commuter's Cigarette | p. 220 |
The Dinnertime Cigarette | p. 220 |
The Late-Night Cigarette | p. 221 |
More Kick-the-Habit Hints | p. 221 |
Just the Facts | p. 225 |
Nutrients, Herbs, and Healthy Living to Help You Quit | p. 227 |
Basic Nutrition | p. 227 |
Balancing Protein, Carbohydrates, and Fat | p. 229 |
The Skinny on Fats | p. 231 |
Vitamins and Minerals | p. 234 |
Nutrients for Smokers | p. 245 |
Antioxidant Vitamins for Cleanup | p. 245 |
Stress Vitamins for Smokers | p. 247 |
Minerals for Smokers | p. 247 |
Amino Acids in Quitting | p. 248 |
Herbs for Quitting Smoking | p. 249 |
Smokers' Formulas | p. 250 |
Adaptogens for Energy and Well-Being | p. 251 |
Just the Facts | p. 253 |
Avoiding Other Addictions | p. 255 |
Getting a Handle on Your Habits | p. 255 |
Is There an Addictive Personality? | p. 262 |
Quitting Without Feeding Another Habit | p. 265 |
Just the Facts | p. 271 |
Quitting and the Special Situation | p. 273 |
Smoking, Sex, and Pregnancy | p. 275 |
Smoking and Sex | p. 276 |
Smoking Makes Women Less Fertile | p. 276 |
Male Problems | p. 278 |
Smoking, Meopause, and Aging | p. 279 |
The Pill and the Cigarette | p. 280 |
Smoking and Reproductive Disorders | p. 280 |
Smoking, Your Pregnancy, and Your Baby | p. 281 |
Miscarriage | p. 283 |
Stillbirth | p. 284 |
Premature Labor and Low Birthweight | p. 285 |
Sudden Infant Death Syndrome | p. 286 |
Asthma and Breathing Disorders | p. 286 |
Mental Retardation | p. 287 |
Quitting if You're Pregnant (or Trying to Be) | p. 287 |
What About Nicotine Replacement and Zyban? | p. 288 |
The quitting Mom-to-Be | p. 289 |
Smoking and Dads-to-Be | p. 292 |
Once the Baby's Home | p. 294 |
A Word to New Moms | p. 295 |
Just the Facts | p. 296 |
Medical Conditions and Quitting | p. 297 |
What Effect Can Quitting Have on My Condition? | p. 297 |
Changing Your Risk | p. 299 |
Surgery, Hospitalization, and Smoking | p. 303 |
Psychiatric Considerations | p. 305 |
Smoking, Pregnancy, and Reproduction | p. 306 |
Weighty Issues | p. 307 |
Drug Interactions and Quit Aids | p. 308 |
Quit Aids and Your Health Condition | p. 312 |
Pregnancy | p. 314 |
Cardiovascular Disease | p. 314 |
A Different Type of Nicotine Replacement | p. 315 |
Smoking, Quitting, and Surviving | p. 315 |
Just the Facts | p. 316 |
Helping Someone Kick the Habit | p. 317 |
Why and When to Help a Loved One Quit | p. 318 |
All the World's a Stage | p. 318 |
Playing Your Part | p. 321 |
Avoiding Codependency | p. 325 |
Getting Started as a Quitting Buddy | p. 329 |
Being a Good Buddy--Tactics | p. 333 |
When the Smoker Is Your Main Squeeze | p. 336 |
Just the Facts | p. 338 |
Fresh Air | p. 339 |
Taking Care of Your Smoke-Free Self | p. 341 |
How Your Body Changes When You Quit | p. 341 |
Nutrient and Herbal Detox Helps | p. 344 |
pH Balance Is About More Than Your Shampoo | p. 344 |
Specific Nutrients for Healing | p. 345 |
Herbs for Healing | p. 346 |
Getting a Little Fresh Air and Exercise | p. 348 |
Exercise and Disease Risk | p. 349 |
Getting Started with Fitness | p. 350 |
Your Target Heart Rate | p. 352 |
Beyond Aerobics | p. 353 |
Going to the Doctor | p. 355 |
Just the Facts | p. 357 |
You and Smokers | p. 359 |
The Smokers in Your Life | p. 360 |
How Do You Feel About Secondhand Smoke? | p. 363 |
In the Home | p. 363 |
When You're Out | p. 364 |
At Work | p. 366 |
The Future of Smoking | p. 368 |
The Future of Quitting Smoking | p. 370 |
Just the Facts | p. 372 |
Glossary | p. 375 |
Recommended Reading | p. 377 |
Resource Guide | p. 379 |
Facts on Smoking and Kicking the Habit | p. 385 |
FTC Report on "Tar," Nicotine, and Carbon Monoxide | p. 391 |
Index | p. 445 |
Table of Contents provided by Syndetics. All Rights Reserved. |