This is part of a series by George Tohme, a Registered Pharmacist. George will be suggesting small actions toward a healthy lifestyle and sharing experts from his book.

Can anyone really “defeat” chronic diseases such as diabetes, pre diabetes, high cholesterol and blood pressure? Continued…

Almost anyone can manage, bring under control and avoid deadly complications of almost any disease condition such as type 2 diabetes, heart disease, COPD, high blood pressure and cholesterol. You can even influence those that are not caused by lifestyle factors such as type 1 diabetes and rheumatoid arthritis.

You can absolutely manage and regain control of almost any disease conditions when you make favorable lifestyle choices, take your medications as prescribed and monitor various vital parameters pertaining to your condition (more on monitoring in a future article). But this never happens by medications alone. Your doctor is not the sole person in charge of your health! You must be in the driver seat, so claim that right.

Learn from John’s inspiring story. At the pharmacy one day, this sleek-looking 60-something (I thought) man, “John,” comes walking in an erect posture towards the pharmacy in decisive and fast strides. He drops off a couple prescriptions and walks away. My technician processed his prescriptions then my turn came for a final check. My eyes popped when I saw that he was 91 years old. I wanted to know what was John’s secret, an African American man on insulin and a blood pressure medication with hardly any wrinkles on his face and looking pretty healthy!

So, as he came to the counseling window, I asked him how long he’s been on insulin? “John” took over the conversation and replied that he’s had type 2 diabetes for more than 28 years and suffers no complications. He also monitors his blood sugar and pressure every day, he doesn’t smoke, walks a couple miles every day, “eats healthy” and occasionally indulges in a brownie or other desserts.

I congratulated “John” shook his hand, asked God to bless him and told him to continue in the same path. “John” and many others like him have been living with chronic diseases and managing them very well. They are enjoying the best quality of life free of disease complications and they can expect a natural lifespan.

You too can be like “John,” and you too can regain control of your health and life.

Small Action of The Week:

More physical activity tips: You can read my article and other articles while standing and pacing in place. While watching TV get off the couch every time there’s a commercial and walk in place for a couple minutes until your program returns.

Remember: Small actions get you priceless health benefits.

What actions did you take today? Are you keeping up with the previous Small Action of The Week tips? Share a thought or ask me a question. I want you to hear from you.

"Lifestyle Makeover for All Tobacco Users"

Here's an excerpt from "Lifestyle Makeover For All Tobacco Users," by George F. Tohme, pharmacist:

Stop smoking or using tobacco today. Tobacco kills half a million people in the USA and over 5 million people, worldwide, annually. Approximately 650 million will die, worldwide, in the next few decades.

Quit now in three action steps. You can do it.



There are “only 3” Action Steps which will guide you to permanently quit your smoking habit; these are evidence-based steps that will literally save your life, should you decide to act on them. The decision is yours.

The rest of this book includes valuable information about making favorable lifestyle changes and make balanced food and activity choices in order to avoid weight gain, improve your sexual health, manage your stress, and regain control of your health and your life.

The information provided in this guide is specifically geared for easy understanding, avoiding medical and clinical wording; I have intentionally kept it simple enough in order that it be an easy read for laypeople. There is no glossary in this book, and you will not need a dictionary to look up any terms or words, guaranteed.

Although the information in these 3 Action Steps seem simple, they are evidence-based and have helped thousands of people quit their smoking habit.

The stories of the people mentioned in this book are moving; real stories experienced by real people. You will relate to them. I hope you can learn from them and be inspired to implement these same steps and move towards your own improved health.

All tobacco products, including cigarettes, cigars, pipes, chewable tobacco and tobacco smoked through a water pipe (as Middle Easterners smoke their tobacco), are equally addictive, destructive and damaging to the health. All tobacco cessation discussions in this entire book, and the health consequences related to smoking, apply to all of these forms of tobacco. All 3 Action Steps will help you quit the usage of any form of tobacco, should you set your mind to it. Please give yourself a chance and a new lease on life by promising to make your way through the reading of this introduction.

Urgent request: Until you become smoke-free, please be considerate regarding the health of your loved ones and friends who are not smokers, particularly helpless babies and children. Do not smoke any form of tobacco in your home or car, at least not when others are around. Many of you don’t, but a number of you are still smoking when children and babies are in the car or around the house. We see children suffocating in the back seat of cars as customers come to the pharmacy drive-through window to pick up medications, their cigarettes hanging from their mouths and all the car windows rolled up. These innocent children did not ask for this death sentence that is being delivered to “their” tiny lungs from the burning smoke of someone else’s cigarettes.


If you are a smoker who is thinking of quitting, have made unsuccessful attempts or one of those “I love smoking and I will continue to smoke to the day I die…” kind of people, please read on because this will be of interest to you.

Picture this: Let’s say you are holding this book right now at a bookstore, at a pharmacy, anywhere you are; as you’re standing there, a fire breaks out in the immediate vicinity; a big fire. What would you do? Would you keep on reading? Would you stay there? Try to walk away? Attempt to escape? And would you attempt to escape by walking slowly or quickly, or perhaps running as fast as you are able? What would you do? Do you have any doubt that you would attempt to escape and that you would make that escape as quickly and frantically as possible?

Chances are, in the presence of grave danger, such as a huge fire in any enclosed location, you are going to try to escape from that danger as quickly as possible. I will bet that you would not walk slowly or merely stroll away from that threatening danger but would run as fast as you could towards safety. Why? Truth is, you escape that fire for fear of being severely hurt, or worse…for fear of losing your life.

Yet, if you are a smoker and continue to smoke, it would be equivalent to you standing in the middle of that burning room where the fire is raging quickly, and you not trying to escape but feeding that fire with gasoline.

Listen, you have NO safe haven if you continue to smoke.

When you picked up the habit of smoking, you personally fired several bullets at yourself, and these bullets are aimed at your vital organs—your heart, your brain, your lungs, your throat, your digestive system, just about every organ in your body. The only difference between tobacco’s ominous dangers and the burning fire is that with smoking, it might take slightly longer for those bullets to catch up with you.

But one thing for sure is: that imminent danger is after you, and it’s on your tail tracking you down everywhere you go. It is just a matter of time before any of these self-directed bullets hit you and change your life as you know it.

The list of the deadly dangers of smoking is so long that you will not be able to escape all of them. Crystal-clear evidence and statistics show that at least one or more of these grave dangers will get you, and it is just a matter of time that you find out which one it will be that stops you in your tracks, maybe for good. If you haven’t yet been diagnosed with lung cancer, you might eventually be diagnosed with throat cancer. If you are lucky enough to dodge throat cancer, you might be diagnosed with heart disease. If you don’t acquire heart disease, your chances of a debilitating or life-threatening stroke are high. If you don’t suffer a stroke, you might receive the slow-death sentence of a chronic lung disease such as emphysema or other equally deadly lung diseases. The list goes on. (A complete list of smoking dangers is provided subsequently.)

Remember, you have already fired these deadly bullets at yourself when you started your smoking habit, and the consequences of these self-fired bullets are after you every day, everywhere you go until they get you sooner rather than later UNLESS YOU QUIT TODAY.

The Human Toll of Smoking in the U.S. and Worldwide

If you think that none of these dangers will happen to you or that they “only happen to other people” think again. Clear statistics and evidence from reliable sources listed in “Sources of data” at the end of the book tell a totally different story:

Nearly half a million people die in the U.S. every year from tobacco use . . .

This means that approximately every second of every day someone is dying from a smoking-related illness within the U.S.

Over 8 million people in the U.S. are disabled every year from tobacco use.

© Copyright Tohme 2011
All rights reserved. Except where indicated, no part of this book may be reproduced in any form without written permission from the publisher and/or the author.