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Inside Insight, Issue #005 -- Health Womens Health - Womens Health And Emotional Wellness
December 02, 2006

The most insightful read you're likely to get ...And a whole lot more. Join the growing number of women who are learning to live the life they deserve


to the December 2006 Edition of Health Womens' 'Inside Insight' Newsletter

Here's What you'll find in this edition....

====== In This Issue #5 ======

1. Healing Thoughts, Healing Actions:
Definition of Esteem-Self - What value do you place on you!

Psychological and Emotional Wellness Dimension Defined

2. Living Fit: Stress! Is this an understated health issue in women?
Some common causes and the signs to look out for

The Diabetic Diet Alternative -
Research shows this diet may be better for managing type 2 diabetes than traditional diets

Goalsetting Forms And Guidance Part Four
How to identify challenges; your development skills; while playing to your strengths and drawing on your achievements

3. An Apple A Day - The Importance Of Eating Healthily
Make 2007 the year you plan to eat and eat to plan

'Cooks Corner' - 30 complimentary Diabetic Dessert Recipes

4. Beauty And Beyond: Cosmeceuticals!
What are they and why you are using them! Plus...

Topical Beauty Food Remedies and Tips

5. Looking Ahead:
A glimpse at just a few of the issues to be covered in the next edition of Inside Insight Newsletter


1.  Healing Thoughts - Healing Actions

Definition of Esteem-Self - What value do you place on you!

The focus of this edition of Insight Insight is on womens mental health and emotional wellbeing. It is fitting therefore that we kick off with your level of self esteem, or esteem self, as some women choose to refer to it.

Self esteem has already been extensively covered. However, due to popular demand, here goes. My aim is not to go over old ground but to refer you back to existing material, some of which you might not already be aware of. You'll find the links at the end of this section.

Just to recap, the general definition of self esteem, is that of having a high regard or good opinion of yourself. Many women confuse self-confidence with self-esteem or esteem-self. Esteem however is more than just the measure of your self-confidence. You see, with good esteem you will have self-confidence. When esteem is low, so too will your confidence. In other words, it is your healthy esteem self that will feed your self-confidence. Here is a straight forward definition of esteem self:

'Esteem is a Latin word - 'aestimare'. It means - 'to put a value on', an estimate. A definition of Self esteem or esteem self is therefore the value you place on you. The higher you value yourself, the greater the degree of self-confidence you will possess and demonstrate.

The level or value that you place on yourself is one of the most crucial determining factors in maintaining your mental and emotional stability, since esteem comes under the broader psychological/emotional dimension of wellness. What is your personal quotient or definition of self esteem? And more importantly: What Are You Doing About Raising It?

Here are all the resources you will need:

Here's A Reminder Of What Healthy Self Esteem Is All About

Learn How To Identify The Cause Of Low Self Esteem Here

Here Are Some Of The Key Factors To Promoting Healthy Esteem

Use This Terrific Self Esteem Activity Exercise To Build Low Self Esteem

Learn How To Draw Magic and Inspiration From Other Successful Women

Remember! To be successful, you need to work on your self esteem. You have all the goal setting resources you'll need (goalsetting link below), so get started today. Make it your New Year's resolution to build your healthy self-esteem. You'll then be well on your way to truly living the life you deserve!


Psychological and Emotional Dimension of Wellness Defined

Each of your 7 dimensions of wellness have categories. Each category has factors that relate to your overall health and wellness within that dimension. In the case of your physical health dimension for example, the categories are nutrition, physical exercise and the environment.

In the case of your emotional and psychological wellness, these categories are: mental, emotional and intellectual. Explore for yourself, each of these three wellness categories to learn the different factors and the meaning they hold for your health and wellness.

Access Your Emotional Dimension Of Wellness Here


How did you get on with last month's health skills for wellness exercise? There's a brand new set of activities and exercises you can use to start developing your mental wellness and emotional intelligence. Interested?

Get Them Here


You can use the link below to gain easy access to a summary of the 7 dimensions of wellness. Just click on the links at the end of each section, to take you to that dimension. Do check back regularly for more dimensions that will be added in the near future.

Access 7 Dimensions of Wellness Overview Here


Depression - A Reader's Personal Account

Every so often you come across something that makes a really big impact on you. A Reader recently contacted me to share his personal experiences of how he battled with depression and won. A truly remarkable account of a journey bourne out of determination and staunch self-belief in his capacity to achieve his goal.

Ladies! I know this is a womens Newsletter, but it just goes to show that men value it too. I have invited the Reader to share his personal experiences with you. If there are any among you who have first hand experience of depression, then you'll know the devastating affect it can have on lives.

In any event, it will provide an insightful read and will support a personal view that drugs are not always the best way to go when it comes to your health and wellness. So look out for a full feature on Depression and how to overcome it, in the January edition.


2.  Living Fit

Stress - How Stress Affects Physical, Mental And Emotional Health

Stress can take on many different forms, and can contribute to symptoms of illness. Some early signals of stress include, insomnia, headaches, fatigue, over-eating, loss of appetite, high blood pressure etc.,

Many women do not recognise when they're stressed, let alone being fully appreciative of the implications for their health and wellness dimensions. Yet, it is important to understand that stress not only affect your physical health, it also affects your mental and emotional health and wellness.

Both short and long-term stress can affect your body as well as having a profound affect on your mental and emotional health. Research is increasingly showing that as well as triggering chemical changes in our bodies making us more prone to illness, stress can also worsen any existing health issues.

Learn More About This Health Issue In Women


Vegan Diet v Diabetes Diet Food Raw

Diabetes is a complicated disease that calls for strict discipline in controlling your intake of various food types, especially carbohydrates and sugars.

Irrespective of the severity of the diabetes you may have, you will need to take a positive and practical approach to your diet, and with living with it.

According to the Physicians Committee for Responsible Medicine, if you have type 2 diabetes, a low fat vegan diet may be a more effective way to eat than traditional diets.

A vegan diet is very much similar to the raw food diet, in as much as it is a plant-based diet, consisting of vegetables, fruits, grains, nuts and legumes (beans). All animal products such as meat/dairy - i.e, butter, cheese etc., are dis-allowed. The most significant difference between the vegan diet and the diabetic raw food diet, is that in the latter case, foods would be consumed in their raw state, while vegan foods can be cooked.

Read The Full Article Here


Goal Setting Forms And Guidance Part Four:

The emphasis this month is on Planning your Personal Goal Setting Success. Part four of your goal setting activity this month, is divided into two parts. (Stage one and Stage two).

Both stages of your personal goal settings objective involve you paying close attention to the challenges that are likely to confront you; becoming aware of the skills you need to develop to achieve your personal goal or goals; learning how to draw on your past and present achievements to motivate you; as well as helping you to explore all your available options, including those you are yet to be conscious of.

Once you've finished reading stage one of your Part Four guidance, you will find a link at the bottom of that page to take you to stage two. As per usual, you will find the Members' link for accessing your goal forms at the bottom of that page. Remember, you will also need your password! If you have any difficulty in remembering it just drop me a line via the Contact form on the website.

Access Part Four Of Your Planning Personal Goal Setting Success Guidance Here


Do consult the following personal goal setting tips guidance and checklist. You might find it useful since it gives an overview of all the material covered throughout this course

Goal Setting Importance Guidance Tips


3.  An Apple A Day

The Importance Of Eating Healthily
Make 2007 the year you plan to eat and eat to plan

What does healthy eating mean to you personally? To date, we have considered various healthy eating diets. For a variety of reasons, whether these be health-related or personal choice, what is one woman's food, is another woman's poison.

A diet is a personal thing. So following a healthy diet is without doubt, one of the most important steps you can take toward improving and maintaining your overall health. I'm sure you've heard this time and time again but carrying excessive weight will increase your risk of getting serious diseases and conditions such as:

  • heart disease
  • High blood pressure
  • Diabetes (type 2)
  • Strokes
  • Arthritis
  • Difficulty breathing

    The above is just a small list of the numerous complications that can be brought about by being overweight through un-healthy eating habits. Understanding that following a healthy diet is perhaps much easier said than done, there will be a series on healthy eating in the New Year. I'll be doing my utmost to inspire you to tap into your own self-motivation and personal resources to achieve your healthy eating goals.

    Do share your ideas on what you think would most benefit you, by dropping me a line. Remember, I'm here to help you get where you want to be. Make 2007 the year when you plan to eat and eat to plan. You'll look better, feel better and love yourself better for it.

    In the meantime you can find out whether you are overweight or have obesity by learning about your body mass index (BMI). As a general rule, women with a BMI of 25 to 29.9 are considered overweight. If you have a BMI of 30 or over, you are considered obese.

    You can make a start by figuring out your BMI now and in time for the New Year. You can get it checked via your health care provider or alternatively, by visiting the following link:


    Cooks' Corner

    30 Complimentary Diabetic Recipes

    Millions of people have Diabetes and have to maintain a special Diet. But this doesn't mean you can't enjoy the things you like, you just have to make them a little differently.

    Fancy over 30 tasty diabetic recipes, guaranteed to please your tastebuds and satisfy your diet restrictions? These recipes are the first in a series I plan to list over the coming months.

    Imagine being able to eat the foods you may have thought you couldn't have any more. For example, cakes, cookies, fudge. The good news is that you can still have all these goodies, you just need some recipes that tell you how to make them!

    The beauty of these recipes is that you don't even have to be a diabetic to enjoy them. Anyone wanting to cut down on sugar in their diet will benefit from these recipes. Interested! (You'll be required to enter your password).

    Access Your Diabetic Recipe Collection Here Here

    Note: Do be sure to consult your doctor or dietician before making any changes to your diet.


    Healthy Eating Tips:

    1.  Flavonoid-Rich Foods

    Flavonoid-rich foods have disease-fighting antioxidants and anti-inflammatory properties. By incorporating more of the following into your diet you will be improving the health of your arteries as well:

  • Celery, Parsley, Onions
  • Broccoli, Leeks
  • Cherry Tomatoes and Bluberries


    2.  Fibre-Rich Foods

    Some of the best food sources of soluble fiber are oats, beans and legumes, barley, eggplant, okra, fruit and vegetables. Do always gradually increase the amount of soluble fiber you add to your diet. Be sure to drink plenty of water also - especially with these types of food.


    Anti-Aging Beauty Foods


    A research study has found that by including a variety of peppers in your diet, you can minimise your risk of contracting cataracts. This is probably down to the high vitamin C and beta carotene content of peppers. Being rich in beta carotene - anti-aging nutrients, peppers also helps in preventing the build up of cholesterol in the arteries, as well as keeping your skin in good condition.

    Make a point of including a range of mixed peppers in your diet - i.e. red, yellow and green. The general rule is, that the brighter the food colour, the better for your health and beauty.


    4.  Beauty And Beyond

    Cosmeceuticals - What Are They? And How Are You Using Them?

    The focus over the past few months has been on health and wellness cosmetic products and the ingredients they contain. In this issue we are going to look at "Cosmeceutical", a term being used by some manufacturers to describe the process of combining both a cosmetic product and a drug into one product; which incidentally, must meet the standards for both cosmetic - colour additatives and drugs.

    It is a requirement under Federal Drug Administration (FDA), that all drugs are reviewed and approved by them. Cosmetics on the other hand, are not approved by the FDA because they are not considered to be drugs. Although you may recall that there is a requirement for manufacturers to conform to approved color additatives that go into cosmetics.

    Effectively, there are three broad definition terms for health and wellness products. This means that a product can either be classified as:

    1.  A Drug
    2.  A Cosmetic or,
    3.  A Combination of the two

    Here is an example of combination (both drug and cosmetic); your apple shampoo is defined as a cosmetic because it is used for cleaning your hair. However, if you opt for an apple shampoo that treats dandruff, that is considered a drug, on account of it being medicated. The latter is therefore a combination health and wellness product. Other examples of every day combination health and wellness products include:

  • Toothpastes containing fluoride
  • Deodorants that are also antiperspirants
  • Creams, moisturizers and make-up that gives sun protection

    These products, along with a wide range of other combination health and wellness products, must meet the standards for both cosmetics - (color additives) and drugs.


    Natural Topical Beauty Food Remedies

    1.  Nail Care Beauty Food

    Being very rich in oils, Avocados oil is a fantastic treatment for your nails and cuticles, but especially as a treatment after removing false nails. Simply massage the oil into your cuticles every night, for a strong nail bed.


    2.  Hair Care Beauty Food

    If you want thick long luxuriant hair, then coconut oil is the way to go. It is also an excellent treatment for strengthening your hair or if your hair is thinning. If you want further proof, just ask or take a look at Indian ladies' crowning glory!

    You can also take a leaf out of their book by treating yourself to a hot oil scalp massage once a week:

  • Heat some coconut oil in a small bowl
  • Apply to scalp and hair
  • Give yourself a thorough scalp massage
  • Shampoo

    Alternatively, you can sleep with it on overnight and shampoo in the morning. Just be sure to protect your pillow with a towel. The treatment will help to seal your hair cuticle, get rid of those split ends and work wonders for your overall hair health


    3.  Eye Care Beauty Food

    To eliminate puffiness around your eyes, try using Chamomile tea bags. Steep the chamomile tea bags for a few minutes then let them cool. Place one bag over each eye and relax for a few minutes. You'll be surprised by the result!



    5.  Looking Ahead

    Here's some of what you can expect in the New Year issue of Health Womens Inside Insight Newsletter!

  • Definition Of Self Concept - How Do You See Yourself

  • Depression - A Personal And Moving Account Of How One Inside    Insight Reader Battled With Depression And Won!

  • Weightloss Exercise - Here's How To Succeed With Your Weight Loss    Exercise Goals

  • Healthy Eating Plan - How To Kick-start Your 2007 Healthy Eating    Habit

  • Part 5 Of Your Personal goal setting guidance and goals form

  • Hypoallergenic - Learn The Real Truth Behind These Types Of    Cosmetics!

       Plus much more....

    Hope you've enjoyed this edition. Do look out for January's edition of Inside Insight, which as usual will be of a similar high standard you have come to expect. In the meantime, I would appreciate you referring Health Womens 'Inside Insight' on to your family and friends. If a friend did forward this edition onto you and you like what you read, why not subscribe and get your own to enjoy the full Member benefits.

    Go on, it takes less than a minute and you can Get It Righ Here, Right Now.

    As always, I welcome your comments, feedback and suggestions on how to improve this Newsletter, as well as your views on any other issues you would like to see featured.

    I wish each and every one of you a warm, peaceful Christmas and the very best in the coming New Year. To all you ladies of different religious faiths or belief system, - love, joy and peace unto you all!

    "Be not anxious for what you shall eat, or what you shall drink... or what you shall wear... Isn't life more than food?... and the body more than clothing?" (Luke 12:22; 29)

    Until then, remember....

    "There is no giant step that does it. It's a lot of little steps" (Peter A Cohen)

    Toodley doo!

    Olga Graham
    Your Personal Development Coach And Mentor

    PS - Make 2007 The Year You Remember...

    Cleaning Out The Clutter/Live The Life You Love

    Inspirational Quotes, Motivational and Philisophical Resources
    Allieviating chronic back pain, massage therapy and indoor wellness resources

    Learn More About Homemade Remedies And Recipes >>

    Healthy eating The Mediterranean Diet Way.

    Journaling Tools
    Go deeper and reach higher with hundreds of journaling resources.

    All Master Cleanse Maple Syrup And Lemon Juice Diet Info

    Natural or Living Raw Food diet

    Remember to claim your membership in order to benefit from the many complimentary gifts
    - You Can Get It Here.

    2006 Health Womens Healthy Living

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