SMOKING CESSATION
UW STOUT Resources
Revised: September 2012
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TABLE OF CONTENTS
Quit Line Information 1-800-quit-now ..........................................................................................................................3
Side Effects ....................................................................................................................................................................3
Nicotine Patch ..........................................................................................................................................................3
Nicotine Gum............................................................................................................................................................3
Nicotine Lozenge .....................................................................................................................................................3
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WI Goes Smoke-Free (July 10 , 2010) ...........................................................................................................................4
Human Resources - Benefits for Smoking Cessation Aids .............................................................................................6
Local Smoking Cessation Resources ..............................................................................................................................6
UW STOUT STUDENT HEALTH SERVICE .....................................................................................................................6
TACKLE TOBACCO ......................................................................................................................................................7
Nutrition Information ....................................................................................................................................................8
Cigarettes as an appetite suppressant ..................................................................................................................8
Food as a replacement for smoking ......................................................................................................................9
Exercise .....................................................................................................................................................................9
Healthy Snacks ..........................................................................................................................................................9
Avoid Alcohol ............................................................................................................................................................9
One Challenge at a Time .........................................................................................................................................10
Set Realistic Goals ...................................................................................................................................................10
A Change in Eating Habits .......................................................................................................................................10
10 Tips For Minimizing Weight Gain .......................................................................................................................11
Don’t think about your weight so much .................................................................................................................12
UW STOUT BECOMING TOBACCO FREE (Plan)………………………………………………………………………………………………………..13
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QUIT LINE INFORMATION 1-800-QUIT-NOW
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Free coaching, tips and techniques, printed material sent to them, call in for questions and
support 7 a.m. to 3 a.m, 7 days a week.
Must call in and register (takes about 5 mins.)
Nicotine Patch, Gum, & Lozenge – Free samples which vary daily according to funding/supplies; will work with
insurance; if no health insurance then possibly try to find other resources for them.
SIDE EFFECTS 1
NICOTINE PATCH
NICOTINE GUM
NICOTINE LOZENGE
This medication may cause
headache, dizziness,
lightheadedness, drowsiness,
stomach upset, nausea or flushing
the first few days as your body
adjusts to the medication. If these
symptoms persist or become
bothersome, inform your doctor. If
the area around the patch becomes
red, itchy or irritated, try a new site.
If the irritation continues or
becomes worse, notify your doctor.
Notify your doctor if you develop:
breathing difficulties, chest pain,
irregular heartbeat, nervousness,
anxiety, tremors. If you notice other
effects not listed above, contact
your doctor or pharmacist.
Because this gum contains nicotine,
it has a peppery-like taste. It may
cause a tingling sensation when
chewed. During the first few days of
using this medication, you may
experience mouth sores, jaw muscle
aches, increased saliva production,
indigestion, or headache. These
effects should disappear as use of
the gum is continued. Chewing the
gum too fast can cause
lightheadedness, dizziness, hiccups,
nausea, vomiting or insomnia. If
these effects occur, chew the gum
more slowly. Notify your doctor if
you develop symptoms of too much
nicotine in your body: cold sweats,
fainting, confusion, pounding heart.
In the unlikely event you have an
allergic reaction to this drug, seek
immediate medical attention.
Symptoms of an allergic reaction
include: rash, itching, swelling,
dizziness, trouble breathing. If you
notice other effects not listed
above, contact your doctor or
pharmacist.
Some of the more common side
effects include an irritation of the
teeth, gums and throat, indigestion,
diarrhea or constipation, flatulence,
insomnia, hiccups, headache, and
coughing.
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More serious side effects may also
take place, although they are less
frequent and a doctor should be
consulted after stopping usage of
the nicotine lozenges. More serious
side effects include stomach pain
and discomfort, dizziness or
fainting, changes in hearing and
vision, slight confusion, seizures or
chest pains and palpitations.
Source: www.medicinenet.com
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WI GOES SMOKE-FREE (JULY 10 T H , 2010) 2
Senate Bill 150. Designated smoking areas may no longer be permitted in any public place or place of employment
with exceptions for private residences, designated rooms in lodging establishments, and certain retirement homes.
The bill defines “a place of employment” to be any indoor area that employees normally frequent during the
course of employment such as an office, a work area, an employee lounge, a restroom, a conference room, a
meeting room, a classroom, or a hallway. Other locations where smoking areas may no longer be permitted under
the bill, regardless of whether they meet the definition of “place of employment,” include the following:
1. Mass transit vehicles and school buses.
2. Schools and other educational facilities.
3. Residence halls and dormitories of colleges and universities.
4. Day care centers.
5. Inpatient health care facilities, such as community−based residential facilities and nursing homes.
6. Prisons, jails, and juvenile correctional facilities.
7. Mental health institutions and hospitals where the primary purpose is the treatment of mental illness,
alcoholism, or drug abuse.
8. Centers for the developmentally disabled.
9. Restaurants and taverns, as described below.
10. Retail establishments.
11. Public waiting rooms.
12. Governmental buildings.
Current law also provides exceptions from the prohibition against smoking for bowling centers, halls used
for private functions, for rooms in which the main occupants are smokers, and for areas of facilities that are used
to manufacture or assemble goods, products, or merchandise. This bill eliminates these exceptions.
Current law allows smoking in any restaurant that has a seating capacity of 50 individuals or less, or that
holds a liquor license, if the sale of alcohol beverages accounts for more than 50 percent of the restaurant’s
receipts. This bill prohibits smoking in any restaurant regardless of seating capacity or the number of liquor sale
receipts.
No person in charge may allow any person to smoke in violation of sub. (2) at a location that is under the
control or direction of the person in charge.
(b) No person in charge may provide matches, ashtrays, or other equipment for smoking at the location where
smoking is prohibited.
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Source: Smoke Free Wisconsin http://www.smokefreewi.org/resources/legislation/LRB00776.html
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(c) A person in charge shall make reasonable efforts to prohibit persons from smoking at a location where smoking
is prohibited by doing all of the following:
1. Posting signs setting forth the prohibition and providing other appropriate notification and information
concerning the prohibition.
2. Refusing to serve a person, if the person is smoking in a restaurant or tavern.
3. Asking a person who is smoking to refrain from smoking and, if the person refuses to do so, asking the
person to leave the location.
(d) If a person refuses to leave a location after being requested to do so as provided in par. (c) 3., the person in
charge shall immediately notify an appropriate law enforcement agency of the violation.
Any person in charge who violates sub. (2m) shall be subject to a forfeiture as follows:
1. Not less than $50 nor more than $100 for the first violation.
2. Not less than $100 nor more than $200 for the 2nd violation.
3. Not less than $200 nor more than $500 for the 3rd or any subsequent violations.
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HUMAN RESOURCES - BENEFITS FOR SMOKING CESSATION AIDS
2012 It's Your Choice: Reference Guide Group Health Information:
Smoking cessation coverage includes pharmacological products that by law require a written prescription and are
prescribed for the purpose of achieving smoking cessation and are on the Formulary. These require a prescription
from a physician and must be filled at a Participating Pharmacy. Only one 30-day supply of medication may be
obtained at a time and is subject to the prescription drug Copayment and annual out-of-pocket maximum.
Coverage is limited to a maximum of one consecutive three-month course of pharmacotherapy per calendar year.
Get Benefit Book from John Achter
To review your benefits contact:
Mary Kay Sankey (staff)
Staff Benefits Manager
715-232-2439
sankeym@uwstout.edu
Doreen Johnson (students)
Payroll & Benefits Specialist
715-232-2140
johnsond@uwstout.edu
LOCAL SMOKING CESSATION RESOURCES 3
UW-STOUT STUDENT HEALTH SERVICES
Call to set up an appointment. If available, meet with Laura Cragin, RNC, MS, APNP.
st
103 1 Ave West
Menomonie, WI 54751
715-232-1314
Cost: varies
DUNN COUNTY HEALTH DEPARTMENT
Contact: Julie Wiensch, NP
800 Wilson Ave
Menomonie, WI 54751
715-232-2388
Cost: $15
LUTHER MIDELFORT: TOBACCO-FREE PROGRAM
Contact: Ivette
1221 Whipple Street, 5th Floor LH
Eau Claire, WI 54703
715-838-6252
hecimovich.ivette@mayo.edu
Cost: $100, includes one box of nicotine patches and one box of nicotine gum;
Or $50 with no meds
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Source: University of Wisconsin Center for Tobacco Research and Intervention
http://www.ctri.wisc.edu/Home/Quit_Line/Counties/QL_Dunn.html
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MARSHFIELD CLINIC-OAKWOOD CENTER
Contact: Barbara Wheeler
3501 Golf Road
Eau Claire, WI 54703
715-858-4289
Cost: $35 (subject to change)
NIC OF TIME CESATION COUNSELING, LLC
Contact: Lynn Naiberg
2234 11th St.
Eau Claire, WI 54703
715-559-1499
Cost: Varies with class size & ability to pay
TACKLE TOBACCO
Contact: Sonja Kamrath
Red Cedar Medical Center
2321 Stout Road
Menomonie, WI 54751
715-233-7766
Cost: Free
TAKE TOBACCO OUT OF LIVING
Contact: Center For Personal Wellness
730 10th Avenue
Baldwin, WI 54002
715-684-8680
Cost: $25
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NUTRITION INFORMATION 4
Most people who quit smoking worry about gaining weight. It seems to go with the territory. While a small gain is
normal, excessive weight gain when you quit smoking can create new health problems and erode your
determination to stay off cigarettes. Learn what you can do to keep your weight under control as you go through
the process of recovery from nicotine addiction.
WHY DO PEOPLE GAIN W EIGHT WHEN THEY QUIT SMOKING?
Smoking increases metabolism slightly:
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Smoking burns up to 200 calories a day in a heavy smoker
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Because smoking burns calories, metabolism is boosted (increased) slightly
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Nicotine is an appetite suppressant
When you quit smoking, a gain of between 5 and 10 pounds during the first few months of cessation is normal. If
your eating habits have remained the same as they were when you smoked, you can easily shed this small gain
with a brisk, 30 minute walk daily.
WHY DO I WANT TO EAT MORE?
Smoking cessation throws our bodies into shock initially. Increased appetite is a side effect of quitting tobacco for
most people. One or more of the following reasons may be at play:
CIGARETTES AS AN APPETITE SUPPRESSANT
Smokers often avoid between meal snacking by lighting up. Nicotine is a stimulant, and may also interfere with
the release of the hormone insulin. Insulin controls glucose levels in the blood. When this function is blocked, a
person will become slightly hyperglycemic, and as a result, the body and brain may slow down the hormones
and other signals that trigger feelings of hunger.
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Source: Smoking Cessation and Weight Gain http://quitsmoking.about.com/od/weightgain/a/weightcontrol.htm
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FOOD AS A REPLACEMEN T FOR SMOKING
Early on in a person's quit, the urge to smoke is frequent and uncomfortable. It's natural to look for something
to ease the discomfort, and food is often used as a replacement. Not only does it fill the void left by the
cigarette, food can be an emotional comfort, easing the pain of withdrawal.
Studies have shown that women are at greater risk than men for returning to smoking as a way to avoid weight
gain. Understanding what happens to our bodies when we quit smoking, and what we can do to alleviate
discomforts in constructive ways that do not involve weight gain will help you stay on track.
WHAT CAN I DO TO AVOID GAINING WEIGHT WHEN I QUIT SMOKING?
There are a number of choices you can make to minimize weight gain:
EXERCISE
Because quitting smoking slows the metabolism, getting some form of daily exercise is very important. To combat
excess weight, shoot for at least a half hour of exercise, 5 days a week. It doesn't have to be a high intensity
aerobic workout - a brisk 30 minute walk around your neighborhood will work wonders. Exercise is also a great
way to beat cravings to smoke. If you're having a bad day, get out for a walk. It'll clear your mind and improve your
attitude.
HEALTHY SNACKS
Put snacks together ahead of time so that when the munchies hit, you've got good food choices within easy reach:
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vegetable sticks - celery, carrot
94% fat free popcorn
sunflower seeds in the shell
Water - drink lots of it!
hard candies to suck on
fresh fruit
fat free yogurt
herbal teas
hot cocoa made with nonfat milk
frozen grapes
fat free fudgecicles
If you're concerned about weight gain, do yourself a favor and remove tempting, high fat foods from your home.
Don't have a chocolate cake on the counter begging you to cut a slice. If you have an intense craving for a hot
fudge sundae, it's better to go out and have one at a restaurant than it is to keep all of the ingredients to make it
on hand in the house.
AVOID ALCOHOL
Not only is alcohol high in calories, it can be a huge trigger to smoke. For many people, smoking and drinking go
together like a hand in a glove. Avoid the empty calories in alcohol, but more importantly, don't put yourself at risk
of relapse by drinking early in your quit.
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ONE CHALLENGE AT A TIME
People who quit smoking often decide it's time to clean their lives up in other areas as well. That's great, but be
careful. If you try to do too many self-improvement projects at once, you run the risk of failing at all of them.
Statistics tell us that most people who quit smoking gain some weight initially. On average, that gain is between 4
to 10 pounds. And for a lot of folks, it is temporary and falls back off within the first year of smoking cessation.
Learn how smoking affects metabolism, and create a plan of action to minimize potential weight gain before you
quit smoking. A little preparation can go a long way toward helping you avoid the need to invest in a larger
wardrobe to fit your new, nonsmoking self.
SET REALISTIC GOALS
Don't overload yourself with too many expectations. Smoking cessation, while far from impossible, is hard work for
most of us early on. Starting a new diet at the same time you quit smoking can be a recipe for disaster. Aim instead
to maintain your current weight while you manage nicotine withdrawal and the months beyond it. Once you're
comfortable with your smoke-free status, you can turn your attention to shedding extra weight you're carrying. If
you've only gained the typical 4 to 10 pounds, the task won't be too daunting.
A CHANGE IN EATING HABITS
For many ex-smokers, food takes on a new importance that can quickly become an unhealthy obsession if we're
not careful. Why?
In part, it has to do with needing a replacement for the act of smoking. Smokers have a powerful hand-to-mouth
association and eating is a hand-to-mouth activity. But also, food simply tastes better without cigarette tar
clogging delicate taste buds on our tongues. It's not uncommon for ex-smokers to note that food tastes entirely
different than it did when they smoked.
And then there is the fact that food signals comfort for many of us. A lot of people, smokers or not, use food to
soothe and pacify. For those of us who are dealing with the discomforts of nicotine withdrawal, it's natural to turn
to food to ease raw nerves and emotions.
While we cannot stop eating like we have stopped smoking, we can make choices that will help us avoid weight
gain and even enhance how we feel physically. A diet rich in nutrients helps us be at our physical and emotional
best, which, in turn makes it easier to maintain the strong will and determination that is necessary to successfully
recover from nicotine addiction.
Use the tips below to help you start thinking creatively about how to use food as a tool for good health rather than
a replacement for smoking.
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10 TIPS FOR MINIMIZING WEIGHT GAIN
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Pay attention to portions.
Downsize serving sizes: Use a lunch-size plate rather than a dinner plate, and stop after one plate full.
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Read labels.
Aim for foods low in fat and high in protein and fiber. And speaking of portion sizes, be sure to check
packaged food labels for portion sizes as well.
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Keep temptation out of the house.
If it's not there, you can't eat it. Stock the fridge and cupboards with healthy food choices so that when
the urge to snack strikes, the right foods are within easy reach.
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Indulge your sweet tooth at a restaurant.
Don't allow a half-gallon of ice cream shelf space in your freezer. Instead, head out to the ice cream parlor
when you're in the mood for a sundae. Doing this safeguards against going back for another scoop, or
worse, another bowl later on.
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Drink plenty of water.
If you have the urge to snack, drink a glass of water first. It will help fill you up. So you will eat less, and
also beat cravings to smoke.
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Think 80/20.
If 80% of the meals and snacks you eat on a given day are healthy and in the right portions, you can allow
yourself a few treats with the other 20% without throwing your diet out of whack.
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Eat more often.
Try eating 5 or 6 small meals throughout your day. The urge to snack is intense early on in cessation, so
snack-size meals may suit your needs perfectly. And the good news is, small meals every few hours could
give your metabolism a boost. Just watch your calories and keep the total for the day within the correct
range for your body.
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Go for a walk.
Exercise will help you avoid weight gain. As little a half hour walk a day can be enough to help you keep
your weight stable, as long as you're eating well too. And exercise improves mood too, a nice fringe
benefit.
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Distract yourself.
Boredom is a big trigger for smoking and for eating. Make an abrupt change in what you're doing and you
can distract yourself away from mindless snacking.
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Find some support.
The smoking cessation forum here at About.com is a supportive community of people who are working to
quit smoking. Stop in and browse the message board of this active group as a guest, or register (free) and
join the discussion.
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DON’T THINK ABOUT YOUR WEIGHT SO MUCH
Experts recommend focusing on the quitting process first and getting to the matter of your weight later on. "If
you’re dieting while you’re trying to quit, there’s too much deprivation going on," says Perkins. Obsessing about
keeping weight off while attempting to quit may even be counterproductive—on both fronts.
This dynamic is especially common for women, for whom weight gain can be such a tricky issue. (In addition to
weight issues, research shows a range of other sex-based smoking differences.)
In a 2001 study, 219 women who wanted to quit—but were concerned about gaining weight—were divided into
three groups. One group received cognitive-behavioral therapy (CBT) designed to help them accept a modest
weight gain in exchange for the benefits of quitting smoking. Another group was given weight-control counseling
and daily calorie goals. A third group (the control group) received counseling sessions in which they discussed their
interpersonal relationships. A year later, 21% of the CBT group had successfully quit smoking, compared with 13%
of the weight-control group and 9% of the control group. On average, the members of the CBT group also gained
less weight than the other groups.
"Sometimes folks—particularly women—gain more, paradoxically, when they are concerned about weight gain,
depending on how they approach the issue of quitting and weight," says Michele Levine, PhD, assistant professor
of psychiatry and psychology at the University of Pittsburgh School of Medicine.
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