Every 3rd Thursday of November, smokers ban together to quit smoking.

This year is unique in that you now have the option to use the e Cigarette as a tool to kick the habit!

For those of you who are light smokers, choose the COLD TURKEY KIT (you can purchase her book and the kit on this site at the store tab) with no nicotine content.  That way you can substitute out your cigarettes and substitute in your e Cigarette and transition into being an ex-smoker comfortably.

For those of you who are heavy smokers and don’t want to kick it “cold turkey,” you can choose the GRADUAL WITHDRAWAL KIT consisting of different levels of nicotine for 5 days before you transition into no nicotine during the last 5 days (you can purchase the book and kit on this site at the store tab).

Either way, you can kick the habit without losing the pleasure of inhaling, something that many smokers find comforting.

With Dr. Judy’s Habit Breakers Stop Smoking Plan, you can pick your method–COLD TURKEY, GRADUAL WITHDRAWAL, WITH OR WITHOUT USING THE e Cigarette.

The point is this:  You now have CHOICE.  That means you can personalize your Plan.  And if you can’t do it on your own, you can contact Dr. Judy and schedule an appointment to stop smoking one on one, with her help and guidance.


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Giving Up Smoking Can Extend a Woman’s Life by 10 Years

An Oxford study took a closer look at the link between smoking and causes of death in women.

By  | Published Oct 26, 2012

A woman breaks a cigarette in half– by Megan McCrea

The Gist

Anyone who has ever driven a car, ridden the bus, or watched TV has seen the ads. “Smoking kills.” “Quit smoking today!” “I Want YOU To Stop Smoking.” But just how important is quitting? If you stopped smoking, would it have a real effect on your health? Or did you seal your fate the day that you took your first drag?

A new study, published Online First in The Lancet today, provides keen insight into this question. The One Million Women Study, conducted by public health experts at Oxford University, found that smoking significantly increases a woman’s risk of death. It also found that quitting could extend her lifespan by ten years.

Over the course of the 15-year study, the participants who smoked died at nearly three times the rate of their nonsmoking peers. Among smokers, those who started smoking youngest and who smoked the most each day experienced the highest risk of death. Women who had quit smoking, however, significantly lowered their risk of dying from a smoking-related illness. The younger a woman was when she quit, the more she decreased her risk.

The Expert Take

Healthline talked to Dr. Rachel Huxley, an expert in cardiovascular epidemiology, to learn more.

“What makes the One Million Women Study distinct from previous [studies]–and superior for assessment…of the full hazards of prolonged smoking and the full benefits of cessation is [the fact] that the participants were among the first generation of women in the UK [in which] smoking was widespread in early adult life.”

Thus, with the One Million Women Study, researchers followed the first generation of women who had smoked throughout their lives. This allowed the researchers to truly gauge the long-term effects of smoking on women.

These results mirrored the results of past studies done on men. According to study co-author Professor Sir Richard Peto, “if women smoke like men, they die like men.”

“This paper tells those who want to stop [smoking] that if they do manage to stop, they’ll gain a decade of life expectancy,” he explained in an interview with Healthline.

That’s great news. The trouble is that quitting is notoriously difficult. In fact, Peto notes that two-thirds of smokers in the US and UK say they wish that they didn’t smoke.

Dr. Stuart Finkelstein treats patients with all types of addiction. He explained in an interview with Healthline why nicotine is so difficult to give up. “Most people want to change [an addictive behavior] because of negative consequences. If you look at nicotine, it can take a long time—10, 20, 30 years—to experience negative consequences.”

Dr. Judy Rosenberg, a therapist who specializes in smoking cessation, recommends adopting a plan to tackle the challenge. She recommended in an interview with Healthline that people consider the potential challenges of quitting, such as the physical and chemical addiction, the urge to smoke, and relapse triggers.

Furthermore, she notes that “people with mood disorders”—such as anxietydepression, and bipolar disorder—“often have a more difficult time quitting than their counterparts and, thus, require more support.”

Ultimately, however, the difficulty is worth the risk. As cancer expert Dr. Mary Reid put it in a Healthline interview, “We are seldom confronted by a modifiable risk factor that can actually extend our lives—this is one of those moments when people can really do something to help themselves to live longer.”

Source and Method

Between 1996 and 2001, Oxford University researchers recruited 1.3 million British women (average age 55) and asked them to complete a lifestyle questionnaire. The women were asked whether they currently smoked, had smoked in the past, or had never smoked. The researchers asked the smokers how many cigarettes they smoked each day, and they asked the ex-smokers how long ago they had quit. The researchers followed these women through 2011, noting when a participant died and the cause of death. They then analyzed the data, adjusting for additional health and lifestyle factors such as age, body mass index, socioeconomic status, exercise habits, and alcohol intake. They used a regression model to see how smoking affected the participants’ risk of death.

The study found that women who smoked died at three times the rate of their nonsmoking peers. The smokers died much more frequently from smoking-related illnesses, such as chronic lung diseaselung cancerheart disease, and stroke. The researchers concluded that “two-thirds of all deaths of smokers in their 50s, 60s, and 70s are caused by smoking.”

The women who had quit smoking seriously reduced their risk of death. The earlier in life a woman quit, the more she reduced her risk. Former smokers who had quit around age 50 avoided 66 percent of the increased risk of death caused by smoking. Those who quit around age 40 avoided 90 percent of the increased risk, and those who quit around age 30 avoided 97 percent of the increased risk of death caused by continued smoking.

Other Research

Many other studies have examined the effects of smoking (and smoking cessation) on mortality rates.

A Harvard School of Public Health study published in 2008 in the Journal of the American Medical Association also analyzed the relationships between smoking, smoking cessation, and mortality. The study found that, by quitting smoking, women drastically reduced their risk of lung disease.

2010 study published in Tobacco Control found that smoking cessation decreased the risk of death at different rates for different diseases. Smokers who quit experienced the greatest benefit when it came to coronary heart disease. Their risk was 61 percent lower than that of smokers.

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THE CAUSE OF SMOKING…and all other addictions

Most smokers assume that the cause of smoking is habit and addiction.  These are the effects, NOT the cause.

Go to my MIND MAP at Resources at, or and stare at Panel 1:  From Darkness.  Panel 1 is a metaphor for the darkness of the addiction and the dark cause of the addiction.

Addictions manifest when there is something “missing” from our ability to self sooth.  Where does this come from?  Look to the origins of self soothing–the primary relationship between you and Mother (or whoever your primary caretaker was).  Look to the period of time from birth, and through the first 3 years of life.

If there was a disconnection between you and Mother, your ability to self sooth and emotionally stabilize was compromised.  Here is why:  We learn to take in emotional nourishment from Mother early in life.  If the nourishment isn’t good enough, we get left with what I call “a hole in the soul” or a hole in the psyche.  This emotional hole needs to then fill up.  Any addiction, in this case smoking, can fill that hole and act “as if” it soothes you (even though it doesn’t–nicotine is a stimulant drug that is NOT soothing in the long run, and neither is cancer, or all the other smoking related diseases you know about for that matter!).

How is this hole in the sole created?  Mother-Child disconnect (attachment theory is the theory behind what I am talking about.  Google John Bowlby, Father of this theory if you like).  If there is a break in attachment during these critical first few years of life, emotional injury and symptoms around this injury develop–in this case smoking is the symptom, or defense mechanism used to sooth the injury.

Here is what breaks attachment and causes the emotional injury:

Depression or drug addiction in Mother.  Absent or abusive Father who lets Mother down during Post Partum Depression. Going back to work before child can form secure attachment (year 1 and 2 and also 3 are critical stay at home periods).  Leaving child with caregiver for long periods of time.  Putting infant in day care.  Taking a vacation or being absent for long periods of time.

If you want to make sure that your children won’t start smoking, give them YOU, your time, your love, and your emotional presence!

And remember, if YOU smoke, they will copy your behavior!


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Stop smoking and NOT Gain Weight

How to avoid shoving your feelings down with food after quitting smoking.

There are several answers to this:

1) AVOID BIOCHEMICAL TRIGGERS: Food is a drug. Nicotine is a drug. When you give up one drug, the desire is to fill it with something else. Sugar, carbs, in particular do something similar to your energy level that nicotine does–sugar, like nicotine is a stimulant, so in order to make up for the nicotine loss, you shove sugar based and carb based foods into your mouth instead! Make sense? To avoid this trap, eat small meals every few hours to level out your energy. This will help you avoid the trigger to smoke or overeat. Protein–nuts, eggs, cheese, soy products, fish, etc, will even out your energy curve and help you avoid biochemical triggers.

2) EXPRESS YOUR EMOTIONS: After you quit smoking, your emotions can be a roller coaster ride–particularly when you are forming a new habit and withdrawing from nicotine. Food is comfort. Smoking is comfort. The need to shove food in your mouth when you stop smoking fills the oral desire to put something in your mouth. This oral desire is an attempt to fill an emotional need to fill the hole that not smoking leaves you with. To solve this dilema, express your emotions as you need to. Cry, say what’s on your mind, and get your feelings out instead of shoving them down with food. If you relieve your emotions through effective communication, you may find that you don’t have to defend your feelings by numbing yourself with food.

3) USE HARMLESS ORAL SUBSTITUTES: Sunflower seeds, straws, coffee stirrers, water or tea and gum are good examples. Cut up vegetables to snack on. You can also use an e-Cigarette to fill your oral desire for food. You can purchase the e-Cigarette Weight Control Kit (flavor only) through my website. Just go to the link “read more” and find Dr. Judy’s Weight Control e-Cigarette Kit. The flavors are vegetable based so they won’t harm you, and you will receive more free tips on how to keep your weight under control and avoid shoving down excess calories!

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Did you know that nicotine withdrawal only lasts typically 48-72 hours (give or take, depending on how much you smoke)?

Did you know that once you are out of withdrawal, there is still a psychological adjustment period of about one month?

Once you are past the initial first 3-4 days, you will notice a big difference in your level of craving for nicotine.  If you are using the e-cigarette Gradual Withdrawal Plan, you may find that you can reduce the cravings as you wean off the drug.  If you are using the e-cigarette Cold Turkey Plan, you may find that your symptoms may be more severe, but shorter in duration.

Remember that you can do the Plan with, or without the e-cigarette.  Just use an oral substitute like a coffee stirrer or straw instead to quell the desire for oral and tactile gratification, and if you wish, take a few days to reduce the level of nicotine in your bloodstream before you Cold Turkey for good.

Know that as you come off the drug, it’s ok to still miss smoking, even after withdrawal.  The KEY is to know that this is a process… a one day at a time process that requires grieving the loss of your best friend, the cigarette.   If you have a Plan, your success rate is significantly increased.

Choose COLD TURKEY if you are a light smoker, and want to get the drug out of your system ASAP.

Choose GRADUAL WITHDRAWAL if you are a heavy smoker or need some time to wean off the drug.

In any case, choose a Plan, and please feel free to contact me by going to my Contact Page.  Remember, one-on-one counseling with me is also available.

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