During the past few weeks the I-Can challengers have worked on health habits like watching what they eat, portion control, and increasing their physical activity. Tonight it’s keeping close tabs on tobacco and alcohol. Drinking large amounts can have a negative effect on health, and by now we all know the dangers that come from smoking. In the U.S. smoking is the leading preventable cause of death. More than 440 thousand Americans die from tobacco related causes every year. Smoking is the leading cause of lung cancer. It also causes mouth, throat, bladder, pancreatic and kidney cancers. Cigarettes are packed with dangerous chemicals and tar.

Felix Gonzalez used to smoke a pack and a half a day. He quit when he developed his heart condition and diabetes. “I tried the gum, the patches. I tried everything! That scare of knowing that my health was in jeopardy caused me to stop.”

Vickie Kelly quit her pack and a half a day habit years ago, because of her children. She used pretzel sticks instead of cigarettes to keep her hands busy. “So I would drag on my pretzel and after awhile I would just eat my pretzel and I didn’t go back to smoking.”

Quitting is not easy, especially the first few days. Dr. Sara Winegar says, “Within that 72 hours you have that peak withdrawal from the nicotine. That’s when the peak physical withdrawal happens at 72 hours. So those days are going to be a doozey!”

When preparing to quit pick a date and stick to it. Find a family member or friend join you. Divert the smoking urge with gum, or drink a glass of water. Get rid of the ashtrays in your home. Dr. Winegar says, “There are two pieces to the addiction to nicotine. It’s both that physiological addiction which is horrendous and uncomfortable and that withdrawal phase. But there’s also that behavioral piece to it, and that piece people forget about. It’s that piece that brings people back years later.”

When it comes to drinking alcohol portion size comes into play. A standard serving is considered five ounces of wine or one and a half ounces of liquor. Since most glasses and servings are much larger, use taller thinner glasses. Your eyes will fool you into thinking you are getting more. Moderate drinking is defined as no more than one drink per day for women, and no more than two drinks per day for men. While none of the I-Can challengers currently drink, Janis Kinard-Lopez says if she can get her diabetes under control, she wouldn’t mind a drink every now and then. “I have some friends that when we go places they have a glass of wine when they have a nice meal. I just want to do that but I want to make sure it was healthy, that I was able to do it, and that its not going to do anything that will jeopardize my chronic diseases.”

It’s not only the amount of alcohol to watch for, but the calorie content too. Calories from mixers and calories from eating more after you’ve had a few too many drinks.

Taking a look at this week’s weigh-ins. Since last week Jenny Felizzi gained a bit more than a pound and a half. But she’s still down 7.4 pounds since the start five weeks ago. Bob Todd lost three pounds over the week, and is now down one pound overall. Vickie Kelly lost point two pounds and is now down 5.4 pounds overall. Overall Felix Gonzalez is down 3.6 pounds. He actually lost point two since last week. His doctors say he has lost enough weight, and will concentrate on building muscle, working on physical endurance and his cholesterol and blood sugar numbers. Janis Kinard-Lopez gained back the one point four pounds she has lost, but she is still working hard. Evan Forrester has lost 10 pounds, and is halfway to his goal. Keep in mind that weight alone doesn’t tell the entire story. Those with diabetes are reporting lower blood sugar levels, and everyone says clothes are fitting better lately. Weights could go up as the challengers build more lean muscle during their workouts. Next week the I-Can challengers work on overcoming obstacles.