1. Congratulations. You've made the first step just by deciding you want to quit smoking. Nicotine is a powerfully addictive stimulant. Now that you've made up your mind, list your reasons for quitting. These reasons may range from health benefits to financial savings. Keep your list on the bathroom mirror or refrigerator. Review your reasons for quitting several times a day; this will come in handy if and when you are craving a cigarette. 

2. Explore what triggers your desire to smoke. It may be stress, habit or stimulation. After you've decided what triggers you to smoke, think of activities that may also alleviate your trigger. You may choose to go for a walk or eat and hang out in non-smoking restaurants and bars to avoid your triggers for cigarettes. 

3. Watch what you eat. Nicotine is a stimulant; in other words, it increases the amount of calories your body needs to maintain your current weight. So, when you quit smoking, your body will need fewer calories to stay at the same weight. To keep yourself from wanting a cigarette, experts suggest chewing sugar-free gum. It may also be beneficial to increase your physical activity if you wish to remain at your current level of consumption. 

4. Choose alkaline foods to avoid cravings. Foods are considered alkaline, acidic or neutral. Alkaline foods slow the depletion of nicotine in your body and help decrease your craving for cigarettes. These include milk, yogurt, shrimp, mineral water, fruits, vegetables, olives, almonds and Brazil nuts. 

5. Limit caffeine and sugar intake. Both caffeine and sugar are stimulants. Foods high in caffeine and sugar can mimic the "highs and lows" of any addiction including smoking. If you consume large amounts of caffeine or sugar, you may find the same stimulant effect as you would with nicotine; this could lead to a possible relapse. Make sure to have a diet rich in whole grains, fruits and vegetables. Eat foods such as candy, chocolate and caffeinated beverages including coffee, tea or soda in moderation. 

6. Start an exercise program (if you haven't already). Exercise helps reduce stress. When exercising, your body releases endorphins, which lower stress levels and increase feelings of relaxation. 

7. Eat foods rich in antioxidants. Nutrients including vitamin C, vitamin E and beta-carotene are depleted when smoking. These nutrients help fight off free radicals, which are generated when you smoke and can cause damage to cells. Oranges, strawberries, red peppers and mangos are high in C; avocados and peanuts are a good source of vitamin E; and carrots and sweet potatoes provide a good shot of beta-carotene. 

8. Check into herbal supplements. Herbs such as lobelia appear to help decrease cravings. Others like chamomile, kava or catnip may help you relax. As well, St. John's wort may help take the edge off as you go through the nicotine-weaning process. 

9. Reap the physical benefits of quitting. Within 20 minutes of your last cigarette, your blood pressure will return to normal. Within 24 hours, chances of heart attack decrease. Within 48 hours, the ability to taste and smell begins to revive. Within 72 hours, breathing becomes easier. Within one month, circulation improves. 

10. Take one day at a time. As with any addiction, quitting is an uphill battle. Remind yourself daily why you quit smoking and how great it feels to be nicotine-free, physically healthy and nutritionally sound.