Copyright 2005 Susie Kong

1. Get 8 hours sleep a night. This is one of the main
requirements of the body and will enable you to be at your
best. Wear your favourite pyjamas and have the window
slightly ajar so you are breathing fresh air.

2. Eat 5 portions of fruit and veg a day. Try to have one
item of each of the following colours: green, purple,
yellow, red, orange so that you get a variety of vitamins,
minerals and bioflavanoids.

3. Laugh 30 times a day. Laughing boosts the immune system
and your energy!

4. Spend 15 minutes a day doing nothing or meditating. This
does wonders for your creativity and recharges your
batteries, giving you inner peace for the rest of the day.

5. Walk outside in the fresh air for 15 minutes a day. This
clears your mind and burns some calories at the same time!
Bonus point - if it is sunny, this will top up your vitamin
D!

6. Exercise aerobically for at least 20 minutes 3 times a
week. Make sure you include a warm-up and a cool-down and
stretches. The best way to ensure you are working at the
right pace is to wear a heart rate monitor.

7. Do 1 hour of strength training a week. This can be an
hour strengthening class or two or three weight-training
sessions.

8. Spend time with loved ones and animals. Feeling loved
and happy is a great immune system booster!

9. Smile! There is research that has shown that smiling at
yourself in the mirror for 20 minutes at a time can improve
depression - even if it is forced!

10. Drink 1.5 - 2 litres of water a day. Bonus point - add
a few drops of freshly squeezed lemon for extra vitality
and energy!

About the Author:

Susie Kong is an Energy Coach and helps busy people
increase their energy levels through nutrition, fitness and
rest. She is a graduate of Coach University and is also
studying with the Schools of Coachville. She is the
Assistant Community Coach for the Coachville Fully Alive
Community: http://fullyalive.coachville.com/
Will you help Susie to reach her goal of coaching 100
people by December 2005? All you need to do is call Susie
at a prearranged time and let Susie coach you (for free)
for 30 minutes and then fill out a quick feedback form
online after the session. 
You can contact Susie on email: health@susiekong.com or at
her website: http://www.susiekong.com

by Mark Sichel, LCSW
www.marksichel.com

Meet a closet wimp. Call her Ellen. She's bright, stylish and
beautiful. She holds down a responsible job. She's strong and
assertive. But when her boyfriend withdraws into television on those
quiet evenings together, she suffers in silence because she doesn't
want him to think she's too needy.

Consider Irene, another closet wimp. She's been seeing Nick for three
years, and he's still unable to make a commitment about their future.
Instead of voicing her concerns, she keeps quiet. She doesn't want to
be seen as too demanding.

Then there's Sandi, who hides her achievements at work from her
husband because she doesn't want to outshine him and make him feel
bad. A pillar of strength at work, but at home - another closet wimp.

What about you? Where do you stand? Are you willing to draw those
lines that command respect - even with the man of your dreams? Or do
you kick off your shoes when you get home only to tiptoe around his
thoughts, his moods or his ballgames? Could you possibly be a closet
wimp?

Answer the following fifteen questions and take a long, hard look at
how you interact with the man in your life. Please print out your
copy, take the test, and then refer to the key for your results.

1. Do you bend over backwards - at your own expense - to avoid
conflict with him?
Always
Often
Sometimes
Rarely
Never

2. Do you fear making reasonable demands for fear he'll think you're
needy and pathetic?
Always
Often
Sometimes
Rarely
Never

3. Does the man in your life describe assertive women as controlling,
while you wince in silence?
Always
Often
Sometimes
Rarely
Never

4. Do you accept behavior from him that he'd never tolerate from you?
Always
Often
Sometimes
Rarely
Never

5. Do you fear losing your femininity if you become more demanding?
Always
Often
Sometimes
Rarely
Never

6. Do you buy into the notion that a real woman puts her needs after
her man's?
Always
Often
Sometimes
Rarely
Never

7. Does it seem like his job, his time and his friends are more
important than yours?
Always
Often
Sometimes
Rarely
Never

8. Do you feel you're not an equal partner on a team in your
relationship?
Always
Often
Sometimes
Rarely
Never

9. Do you try to guess what he might want you to say before speaking?
Always
Often
Sometimes
Rarely
Never

10. Do you fear that being courted is either politically incorrect or
too much to expect?
Always
Often
Sometimes
Rarely
Never

11. Do you downplay or hide your strengths and achievements from the
man in your life for fear he'll feel diminished and less of a man?
Always
Often
Sometimes
Rarely
Never

12. Do you stop yourself from doing your best, looking your best or
being your best for fear he might get angry?
Always
Often
Sometimes
Rarely
Never

13. Do you hide aspects of yourself because you want him to think
you're perfect?
Always
Often
Sometimes
Rarely
Never

14. Do you hesitate to bring up a 'discussion' for fear of spoiling
his good mood?
Always
Often
Sometimes
Rarely
Never

15. Do you feel that you would be incomplete if you were not involved
with a man?
Always
Often
Sometimes
Rarely
Never

Scoring: Give yourself 1 point for every "Always" choice; 2
for "Often"; 3 for "Sometimes"; 4 for "Rarely" and 5 big ones
for "Never."

Results:
15 -25 Total Closet Wimp: You need help. Why not try therapy? Or try
reading a self-help book. Do what ever you have to do to raise your
self-esteem so that you won't settle for a relationship that leaves
you less than satisfied!

26 - 35 Classic Closet Wimp: You equate femininity with being
compliant and powerless with the man you love! Start to work on your
assertiveness and put an end to helpless compliance. Remember that,
despite myths to the contrary, men are happier with confident, self-
respecting women.

36 - 45 Partial Closet Wimp: You still have fears that assertion will
leave you single and lonely, but there are moments when you glimpse
the glowing possibilities of being in a relationship of mutual
respect. Stop treating yourself as a second class citizen in romance!
You deserve first class and don't you forget it!

46 - 55 Recovering Closet Wimp: Still caught in the middle but don't
worry, you're on your way! You still sometimes act the way you were
taught little girls ought to act - sugar and spice and everything
nice. But don't be afraid to use less sugar and more spice in the
recipe! Red hot pepper flakes can be very feminine!

56 - 65 Rare Closet Wimp: You're doing great! You may give a little
here or there, but at this point in your life, it's easier to spot a
three-toed sloth on the subways of Manhattan than to find you
allowing a man to take advantage of your good nature!

66 - 75 Congratulations! No closet wimp here! Stand tall and be
proud! You are heading for a relationship filled with love and
respect - if you're not already there!

Copyright 2004: Mark Sichel is a psychotherapist, consultant, and
speaker on a broad range of issues related to family, mental health,
and interpersonal problems.  He is the editor and principal author of
the award winning self-help website, www.psybersquare.com.  For a
more detailed guide to overcoming the panic brought on by
dysfunctional family experiences, read Mark Sichel's new book,
Healing From Family Rifts : Ten Steps to Finding Peace After Being
Cut Off From a Family.  For more information about this book visit
the author's website: www.marksichel.com

Christine Miserandino, ButYouDontLookSick.com C2005. All Rights
Reserved

Ingredients for this project:

Any thick material (this project calls for 18",but you can make the
heating pad any size you want
sewing machine or needle and thread
Flax seed or wheat
Essential oil *optional
 We have all seen those microwave heating pads selling in the stores
for big bucks, and I always thought "Boy I wish I knew how to make
one" They look so easy to make. So my new friend Wendy gave me
the "directions" and it is easy enough to do and so helpful to those
of us who get cold easily or have sore muscles.

It's pretty easy to make a wheat bag heating pad - all you need is
some strong material like cotton, canvas or tartan, as long as
there's no give in it, so it doesn't stretch! Keep in mind, it needs
to be pretty thick so when the wheat is heated (and it gets pretty
hot) that you don't burn yourself.

Once you pick your material, cut a square about 18" each side and
fold it in half so it's inside out. It  will be oblong shape. Stitch
down one short side and  the long side. A sewing machine works best
as you  need short stitches close together, so the wheat doesn't come
out. If you stitch by hand go over it again to make sure the stitches
are tight. Next, turn it the right way in so the seam is on the
inside. You will need to buy some Flax seed or  Wheat. They need to
be the whole kernel. Fill the bag about 1/2 way, then stitch the one
side that is left, sealing it tight.

If you are handy with sewing, and don't mind a little extra work, you
might want to divide the bag into  sections. Maybe in 4- put in 1/4
of your seeds then  stitch the bag 1/4 of the way up, drop in
another  1/4 of the seeds and stitch those in, repeating for the
rest, so you will have 4 compartments full of  seeds, instead of one
big one. Then you will have seeds fairly distributed throughout your
hand made heating pad! This isn't necessary- but a great tip.

At this point, if you desire, you can use essential oils to sprinkle
on the material for aromatherapy.

You will need to microwave it for about 2 minutes.

* Please note all microwaves are different, so please "test" it a few
times for more or less time to see  what works for you. Please use
caution when first using it - as it might come out of the microwave 
very hot. It stays warm for a couple of hours. You  can also put
these in the fridge/freezer if the  cold is better for you.

If you want, you can make these any shape you like. For example, a
horseshoe for your neck or a heart for a child to hold when going to
sleep etc. You can make these as big or as small as you desire. Just
remember that you are going to need as many seeds as it takes to fill
1/2 the bag. Usually about 1lb is enough for the 18" bags.

These heating pads make great gifts for yourself or for others. They
can be reused time and time again.

Good Luck making yours!

Christine Miserandino is a writer, motivational speaker, and patient
advocate from NY. Her writing has been featured
in numerous newspapers, magazines, medical newsletters and television
media. Check out http://www.ButYouDontLookSick.com to read more of her articles, and to receive her monthly newsletter.

There is no need to worry too much if your weight loss
programme is going along slowly. That is often the case. If you
want to give yourself a boost, though, and at least look
thinner, there are a few tips that may help you. There is no
harm in a bit of illusion, especially if it can boost your
confidence. Here are just a few of the tips:
 
1. This one is for women, as make-up can be a friend in this
illusion of looking thin. It is a special tool that can make
some changes in favour of a thinner looking you.
 
a. A good tan can make you look thinner! Stay in the sun or go
to a beauty saloon, and use a tanning lotion, or whatever it
takes to tan your skin. If you use a tanning lotion, use more
under the cheeks, as the coloured areas will look deeper. That
will make your face look thinner than it really is.
 
b. The use of a lot of eye make up can make your eyes bigger.
The bigger your eyes look, the smaller your face will appear to
others.
 
c. Pay attention to your eyebrows, for the same reasons as in
b.
 
d. You can even make up your legs; yes, really, why not? Put a
vertical line of oil on the middle part of your legs, so that
it makes your bone shine. You will find that your legs, due to
the extra shine, actually appear a bit longer!
 
2. This next trick works well both for men and women. It has to
do with the manner in which you arrange your hair. The more
volume you give to your hair, the better it will be for making
your face look smaller. Once done, try to remember to play with
it from time to time.
 
3. The clothes you wear can deceive the eye as to your true
size, and thus make you look thinner:
 
a. Don’t use clothes that are too colourful, as that will only
attract more eyes on the areas that you really would like to
hide. Chose black or dark blue clothes, as they can make you
look up to 5 kilos thinner.
 
b. When it comes to skirt length, for those who want to to look
a bit thinner than they really are, you should choose knee
length skirts. Shorter ones will show off just how fat those
legs are, and longer ones accentuate thick ankles.
 
c. Another little trick for men and women is to use vertical
stripes. That can apply to trousers, skirts, shirts, dresses,
blouses etc. On blouses and shirts, use buttons, because they
create a vertical line. The same effect can be reproduced with
long zippers.
 
d. Loosen the pockets, and avoid filling them up. Full pockets
add bulk, not the visual effect you are looking for when you
are trying to look thinner.
 
4. Always be aware of the position of your body and your
posture. A correct position can make you appear up to three
centimetres taller than you are.
 
Keep in mind these tricks and work on your illusion of looking
thinner. Also, you can use your imagination to discover more!

About The Author: Roy Thomsitt is owner and part author of
http://www.routes-to-self-improvement.com

(with Strawberry Orange Sorbet recipe)
 
By Monique N. Gilbert, B.Sc. 
 
The key to better health is learning the difference between healthy
and unhealthy nutrients.  The choices we make greatly affect our
health.  Making a few simple healthy and nutritious changes in our
dietary choices can have a profound and positive impact on our
health, well-being, energy levels and life span.  For instance . . .
 
  •  Healthy proteins provide the amino acids our bodies require
to build and repair lean body mass (like muscles, skin, hair and
nails), and are low in saturated fat, cholesterol and chemicals. 
Good sources include wild salmon, beans, legumes, soy products (tofu,
tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds,
peanuts) and nut-butters (peanut, almond, cashew, etc.).

  •  Unhealthy proteins are loaded with saturated fat,
cholesterol, hormones, or antibiotics (like beef, lamb, beacon and
sausage).  While they give your body the needed amino acids, they
also clog arteries and compromise your immune system.
 
  •  Healthy fats are unsaturated fats (mono and poly), omega 3
and omega 6 fatty acids.  Good sources of these fats include extra
virgin olive oil, canola oil, ground flax seeds and walnuts. They
help your body absorb fat-soluble antioxidant micronutrients like
vitamins A, E, D, and K, and lycopene.

  •  Unhealthy fats are saturated fats and trans fatty acids
(trans fats), like butter and margarine.  These fats contribute to
heart disease, stroke, high cholesterol and triglyceride levels,
hypertension and obesity.
 
  •  Healthy carbohydrates are high in fiber and are considered
complex carbohydrates.  Good sources include rolled oats, brown rice,
whole wheat, broccoli, squash, green leafy vegetables, sweet
potatoes, beans and whole fruit.  These help lower cholesterol, aide
digestion, regulate blood sugar and insulin levels, and reduce
caloric intake.

  •  Unhealthy carbohydrates are high in sugar and are called
simple carbohydrates, like candy, white bread, sodas, ice cream, cake
and cookies.  These spike blood sugar and insulin levels, and
increase caloric intake (they are considered empty calories).
 
Eating nutrient-dense foods that are high in antioxidants,
phytochemicals and fiber help the body function optimally, promote
overall well-being and improve digestion.  These nutrients also help
fight and prevent heart disease, cancer and diabetes, strengthens the
immune system, slows the aging process, increases energy and improves
cognitive performance.
 
Additionally, as we age our appetite lessens, making it even more
critical to choose foods wisely.  When every bit counts, picking
foods with the highest nutritional profile is more important than
ever.
 
An easy way to make your nutritional choices is to look for foods
that are bright in color, for they usually contain more beneficial
vitamins, minerals and phytochemicals.  For example, red and pink
grapefruit have the heart-healthy cancer-fighting antioxidant
phytochemical called lycopene while white grapefruit does not.  Here
are seven more simple ways to start eating healthier.
 
1.  Switch from iceberg lettuce to romaine lettuce.  Romaine lettuce
has more vitamins and minerals like vitamins A and C, thiamine,
riboflavin, calcium and potassium.  It also has more fiber than
iceberg lettuce.
 
2.  Eat brown rice instead of white rice.  Brown rice naturally has
more fiber and riboflavin, and less sugars than white rice.  It is
digested slower and is more filling.
 
3.  Switch from white bread to whole-wheat or whole-grain bread. 
Whole-wheat and whole-grain breads have more fiber, iron and 
potassium.  Slice per slice, they are more filling and satisfying
than white bread.
 
4.  Drink iced teas (black, green and herbal) instead of sodas. 
Black, green and herbal teas provide antioxidants and phytochemicals
that enhance your health.  Unlike sodas, you can control the sugar
content when brewing your own iced teas. 
 
5.  Choose whole-grain or whole-wheat cereals with bran instead of
sugar-coated cereals.  Whole-grain cereals and whole-wheat cereals
with bran naturally have more protein, fiber, calcium, iron, vitamin
A, thiamin, riboflavin, and niacin than sugar frosted cereals. 
Besides having less sugar, they are metabolized slower and are more
filling.  So you have more energy during the day and you will not get
hungry right away.
 
6.  Switch from cows milk to fortified soymilk.  Soymilk contains no
cholesterol or hormones, and is extremely low in saturated fat.  It
also provides isoflavones and other beneficial phytochemicals that
promote good health.  Fortified soymilks also contain easy to absorb
calcium, vitamins D and B6, and some even add extra antioxidants
(like vitamins A, C, and E), folate and omega-3.
 
7.  For dessert, have frozen fruit sorbet instead of ice cream. 
Frozen fruit sorbet is fat and cholesterol free and has more fiber. 
It is also loaded with antioxidant vitamins A and C, and contains
beneficial phytochemicals.
 
To get you started, try Monique N. Gilbert's deliciously nutritious
homemade sorbet recipe. It is cholesterol-free, and high in
antioxidants and fiber.
 
Strawberry Orange Sorbet
__________________________________

   1-1/2 cups frozen strawberries
   1/3 cup orange juice
   1/3 cup fortified soymilk
   2 tablespoons canned pumpkin
   1 tablespoon honey (optional)
__________________________________
 
Blend in a food processor or blender for 1-2 minutes, until smooth
and creamy.  Place in the freezer until ready to serve.
Makes about 2 servings
 
Copyright © Monique N. Gilbert. All rights reserved.
 
Monique N. Gilbert, B.Sc. is a Health, Nutrition, Weight-Loss &
Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe
Developer; Freelance Writer and Author of Virtues of Soy: A Practical
Health Guide and Cookbook.  She has offered guidance in natural
health, nutrition, fitness, weight-loss and stress management since
1989.  You can contact Monique at http://www.MoniqueNGilbert.com/
 
****************************
 
Author Bio. . .
 
Monique N. Gilbert, B.Sc. has received international recognition for
helping people get healthy, manage stress, lose weight and keep it
off.  Through her coaching program and writings, Monique motivates
and teaches how to improve your well-being, vitality and longevity
with balanced nutrition, physical activity and healthy living.  For
more information, visit her website at http://www.MoniqueNGilbert.com/

A funny story tells of a hostess making final arrangements for an
elaborate reception. "Nora," she said to her veteran servant, "for the
first half-hour I want you to stand at the drawing room door and call
the guests' names as they arrive."

Nora's face lit up. "Thank you, ma'am," she replied. "I've been
wanting to do that to some of your friends for the last twenty years."

Maybe we can relate, but either manners or fear of losing a job kept
us from saying what we felt at the time. Often better to do as
Napoleon Hill suggests: "If you must slander someone, don't speak it -
but write it - write it in the sand, near the waters edge!"

Criticism is not to be confused with evaluation. We would do well to
have our performance evaluated from time to time. None of us is beyond
improvement. But hurtful and self-serving criticism, often spoken out
of anger or vindictiveness, creates irreparable damage in a
relationship. From time to time, we each feel its sting.

Phillips Brooks, over a century ago, used to pray for the grace to
both rise above criticisms as well as to resist firing them back. "Oh,
God," he prayed, "give the strength to live another day. Keep me from
losing faith in people. Keep me sweet and sound, in spite of
occasional ingratitude and meanness. Above all, keep me from giving
little stings, and minding them."

A good antidote when words sting.
__________

Steve Goodier Publisher@LifeSupportSystem.com is a professional
speaker, consultant and author of numerous books. Visit his site for
more information, or to sign up for his FREE newsletter of Life, Love
and Laughter at http://LifeSupportSystem.com.

Copyright © 2005 Regina Barr, All Rights Reserved
Red Ladder, Inc.

What is it about the combination of the words "self promotion"
that makes most women cringe? And why is it that, in particular,
women struggle the most in this arena?

Research has shown that there are a number of barriers women must
overcome with the concept of self-promotion. Unfortunately, we
are socialized as children not to talk about ourselves. And like
most children, some of us took this message to heart. The result
is that many women not only loathe talking about themselves but
they also loathe talking about their accomplishments. Why?
Because most women feel that this is - dare I say it? - bragging.

In our adult lives, many women often feel that their work should
speak for itself. While that sounds good on paper, this strategy
simply doesn't work very well for most women. The result is that
many women are often passed over for plum assignments, or worse,
for that coveted pay raise or promotion.

It is critical for women to develop a comfort level with talking
about themselves and their accomplishments. Self-promotion can
help do the following: make you visible, help you realize your
goals and dreams, establish you as an expert in your field, and
perhaps most importantly, lay the groundwork for future
opportunities.

Effective self promotion requires preparation. Here are a few
simple steps to get you started:

1. Take Inventory. You need to have a sense of what is worth
promoting about you and why it is important.

2. Identify Your Key Accomplishments. These should be
quantifiable and showcase your contributions.

3. Describe Your Accomplishment. A simple technique is the "CAR"
method: Describe the challenge, the actions, and the results.
Think in terms of telling a story.

4. Craft a Vision for Your Self Promotion. Start by answering
these questions: What is the outcome you want to achieve? By
When? How will you measure success? What is your timeframe for
getting started?

5. Identify Individuals to Help You. Include individuals both
inside and outside your organization. Don't be afraid to ask for
help!

6. Implement Your Strategy!

It's critical that you feel comfortable with whatever steps you
choose to take in your quest for self-promotion. One piece of
advice: start small and practice with a trusted colleague or a
business coach. Keep telling yourself that there is nothing wrong
with self-promotion. And remember, success doesn't usually come
to those who wait for it. It comes to those that have their "face
in the place" both literally and figuratively.

Regina Barr is a management consultant and speaker with a
special passion for helping women achieve leadership success.
Regina helps companies develop strategies to attract, develop
and retain women leaders. Her consulting firm, Red Ladder, Inc.,
also helps organizations and their leaders develop their full
potential through strategic project management and coaching.
For more information visit http://www.RedLadder.com  or
http://www.RedLadder.blogs.com

Copyright 2005, Red Ladder, Inc. All Rights Reserved.

Substances in green tea known as catechins have been proven
to be effective against many serious diseases.

In experiments with rats green tea catechin restricts the
excessive buildup of blood cholesterol.

In Japan, where tea is drank several times a day cancer
mortality statistics on Japanese people indicate that the
death rate from cancer is significantly lower, for both men
and women.  Only 254 mg. of  catechin begin to show
effective results in the bloodstream.  One cup of green tea
contains 100 to 150 mg of catechin.  In 1998, Chinese
scientists presented details of a six-month study suggesting
that drinking green tea improved pre-cancerous oral lesions
in patients.

A study by the American Journal of Clinical Nutrition showed
that consumption of green tea may trigger weight loss by
stimulating the body to burn calories and decreasing body
fat.

Dutch researchers found that women drinking more than 5 cups
daily had a lower risk of severe arteriosclerosis.

In April 1999, researchers at Case Western Reserve
University in Cleveland published a study claiming that
drinking four or more cups of green tea a day may prevent
rheumatoid arthritis amongst sufferers.

Green tea can help control diabetes.  Experiments show that
an extract of green tea to mice had the ability to lower
blood sugar.

Japanese researchers have determined that catechin
inactivates the influenza virus.  Gargling with green tea is
very effective in preventing influenza.

Doctors at the Aichi Cancer Institute have verified the fact
that green tea catechin can inhibit the activity of the AIDS
virus.

Green tea catechin suppresses the process of plaque
formation and destroys the bacteria that forms plaque.
Studies showed a reduction in cavities among grade school
children who drank green tea after lunch.  Green tea also
kills the bacteria which causes bad breath.

Green tea has been demonstrated to kill seven strains of
food poisoning bacteria including staphylococcus,
clostridium and botulus.  It is a good treatment for
diarrhea.

Green tea can reduce and prevent high blood pressure by
preventing angiotensin II, a substance in the blood, which
causes constriction of the blood vessels causing high blood
pressure.

By stimulating fat metabolism studies suggest that green tea
extract may be useful for improving endurance capacity."

The best way to get the disease-fighting nutrients in tea is
to drink it freshly brewed after allowing it to steep for
three to five minutes.  Decaffeinated, bottled ready-to-
drink, and instant teas have less of the healthful
compounds.

Researchers caution that tea can't be seen as a cure, but it
could be viewed as a vitamin for the immune system.

For more information on green tea and many other teas:

http://www.apluswriting.net/health/teahealth.htm

Author:  Marilyn Pokorney
Freelance writer of science, nature, animals and the
environment.
Also loves crafts, gardening, and reading.
Website: http://www.apluswriting.net