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-Smoking causes nearly 6 million deaths around the world each year.
-Trends show that tobacco use will be responsible for more than 8 million deaths annualy by 2030.
-It is the leading cause of preventable death
-16 million people are living with a disease caused by smoking, including cancer, heart disease, stroke, lung disease and diabetes.
-Moreover, there are many other reasons to quit smoking: it's expensive, it makes your hair and clothes stink, and in many places in the world, it's considered unsociable with bans in bars and restaurants meaning you'll need to leave the crowd and head outside for a puff.

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This group has food made from, cornmeal, wheat, rice, oats and barley.

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When choosing foods from this group it's best to get whole grains. These are the healthier choices for you. It's best to eat food like brown rice, wheat bread, rice cakes or oatmeal instead of cupcakes, cookies or sweet cereal.
Eat six servings of whole grains every day.

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-brown rice;
-whole grain bread;
-whole grain pasta.

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-sweet cereals;
-pastries:
-cupcakes.

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This group has every kind of vegetable on the planet.

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When picking foods from this group it's best to eat a rainbow of choices: raw, cooked, fresh or frozen. It's best to eat food like tomatoes, peppers, spinach, carrots instead of sweet potatoes, onion rings or french fries.
Eat five servings of vegetables every day.

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-spinach;
-carrots;
-mushroom.

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-canned vegetables;
-onion rings;
-french fries.

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This group has every kind of fruit on the planet.

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When picking food from this group it's best to choose different things whether they are dried, whole, in a juice or even in a can. It's best to eat food like peaches, guava, banana, pineapple or dried fruits instead of chocolate-covered fruit, fruit pies or sugared jams or preserves.
Eat three servings of fruit every day.

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-pineapples;
-bananas;
-tangerines.

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-fruit pies;
-banana chips;
-sugared jams.

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Foods from this group heep make strong teeth and bones.

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When picking food from this group it's best to eat fat-free items becacuse this group has a lot of fat in it. It's best to eat food like low-fat yogurt, fat-free milk, low-fat cheese and cottage cheese instead of milkshakes, ice cream and chocolate milk.
Eat three servings of milk and dairy every day.

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-fat-free milk;
-plain low-fat yogurt;
-low-fat cottage cheese.

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-milkshake;
-chocolate milk;
-ice-cream.

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Food from this group are a great source of protein.

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When picking foods from this group it's best to eat them grilled, boiled, or baked, not fried. It's best to eat food like tofu, black beans, eggs, lean meat or fish instead of bacon, hamburgers, salami or refried beans.
Eat 2-3 servings of meat and beans every day.

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Don't forget about fats and oils. Even though they are not a food group they are part of the great food pyramid. Remember to eat healthy, like olive oil, not unheathy fats like butter, palm oil or lard.

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-scrambled eggs;
-fish;
-skinless chicken.

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-bacon;
-salami;
-fried fish.

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How your body will change as time passes once you've quit smoking?

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How your body will change as time passes once you've quit smoking?

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Pulse and blood pressure start to drop back to normal. Circulation will start to improve. Hands and feet will warm to their usual temperature.

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Cigarettes contain carbon monoxide, fatal in high doses, it prevents oxygen from entering the lungs and blood; heart needs to pump harder to get enough oxygen to the body.

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-A person's blood pressure begins to drop;
-The risk of heart disease and blood clots that can lead to stroke decreases.

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-Senses like taste and smell get sharper
-The nerve endings begin to heal
-The body will enter a detox phase, lungs will kick out mucus, but withdrawal symptons show up.

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Nicotine levels in a person's body are depieted, this results in increased health, but also whitdrawal effect.

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Cravings will subside lungs become stronger and clearer, blood flow improves, exercising and breathing become easier, the risk of heart attack goes down.

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Nine months after quitting, there will be the major physical changes and improvements in the body. The lungs have significantly healed themselves. The delicate, hair-like structures inside the lungs known as cilia which help to fight infections, will have recovered from the toll of cigarette smoke.

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1 year.                                   A big milestone with the habit in the distant past.

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1 year.                                   A big milestone with the habit in the distant past.

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Time to celebrate the achievement. The risk of heart disease has decreased by half and will continue to drop beyond this 1-year mark.

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After five years without smoking, the body has healed itself so that the arteries and blood vessels begin to widen again.

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Lung cancer is one of the greatest risks a smoker faces, quitting cigarettes cuts the risk of lung cancer related death in half.

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The changes that you'll get heart disease are the same as if you never smoked at all; your body has done a huge amount of recovery and healing, rejuvenating the tissue in cells.

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What happens inside your body when you exercise?

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What happens inside your body when you exercise?

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When you are active, the heat produced by your muscles increases your body temperature, making you feel warmer.

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Your muscles are working harder so they need more oxygen. You start to breathe faster so your blood can pick up more oxygen from your lungs.

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Your heart starts to beat faster, pumping more blood to the muscles you are using.
Your heart is also a muscle. If you are active regularly it gets bigger and stronger.

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Once your blood has picked up oxygen, it moves to the muscles you are using, giving them the extra oxygen they need.

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If you are active regulary, more capillaries grow in the muscles you've been working.

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This is one reason why activity starts to feel easier over time.

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Getting active is great for people with diabetes.

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Getting active is great for people with diabetes.

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If you have type 2 diabetes you have too much glucose in your blood, because you don't have enough insulin.
Physical activity helps you use the insulin you do have.
It also helps your cells use glucose even when there is no insulin.

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Regular physical activity can improve your memory and attention span.

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Regular physical activity can improve your memory and attention span.

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Over time the bit of the brain involved in memory and learning seems to get bigger (the hippocampus)

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Long-term physical activity leads to a lower resting heart rate and lower blood pressure. This helps cut your risk of heart and circulatory disease.     

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Long-term physical activity leads to a lower resting heart rate and lower blood pressure. This helps cut your risk of heart and circulatory disease.     

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When you're active, your brain produces chemicals called endorphins. These reduce feelings of pain and make you feel more positive.

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Getting active cuts down on stress hormones, reducy anxiety

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Combine activity with a balanced diet and you'll help yourself reach and maintain a healthy weight.

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Combine activity with a balanced diet and you'll help yourself reach and maintain a healthy weight.

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Aim for 150 minutes of moderate-intensity activity for week. Try to be active every day.
Every 10 minutes counts.