Self Improvement Newsletter
Issue # 179, February 11-15, 2002
FREE Self
Improvement Newsletter, Click here!Please Visit Our Sponsors
Self Improvement Newsletter
Issue # 179, February 11-15, 2002
FREE Self
Improvement Newsletter, Click here!
Please Visit Our Sponsors
This is Issue # 179, Week of February 11-15, 2002 of the Self Improvement Weekly
Newsletter, the FREE newsletter for Personal Growth, Self Improvement and Self Help.
Our current List contains 161,157 subscribers.
If you have received this FREE newsletter, your e-mail was submitted to our website or one
of our partner websites for a free copy of our newsletter. Removal
instructions are listed at the end. If you find this newsletter helpful, please forward it
to your friends.
David and Michelle Riklan
Editors - Self Improvement Newsletter
Publishers: David and Michelle Riklan - Self Improvement Online, Inc.
http://www.selfgrowth.com
Phone: (732) 617-1030
Email: webmaster@selfgrowth.com
In this issue:
-> Quotes of the Week
-> Personal Growth Products and Services
-> Relationship-Making - written by Rinatta Paries
-> Eating Smart for Your Heart" - written by Lisa Drayer, MA, RD
-> BOOK REVIEW: Have You Suffered Enough? - Be free of the inner core issues that
destroy love and sabotage your life. - Written by Bill Ferguson
-> Brief News of the World
-> How to subscribe and unsubscribe to this newsletter
-> How to recommend our newsletter to a Friend
-> How to Advertise in the Self Improvement Newsletter
*** QUOTES OF THE WEEK ***
------------------------------------------------------------------------
-The greatest happiness of life is the conviction that we are loved - loved for ourselves,
or rather, loved in spite of ourselves. -Victor Hugo, 1802-1885, French Poet, Dramatist,
Novelist
-Live your beliefs and you can turn the world around. -
Henry David Thoreau, 1817-1862, American Essayist, Poet, Naturalist
-Love is not blind -- it sees more, not less. But because it sees more, it is willing to
see less.- Rabbi Julins Gordon
For a collection of some of our favorite quotes, see our web page at
http://www.selfgrowth.com/quote.html
*** PERSONAL GROWTH PRODUCTS AND SERVICES ***
-----------------------------------------------------------------------------
**HAVE YOU SUFFERED ENOUGH? - By Bill Ferguson - As featured on Oprah **
Have you noticed that there are certain areas of life where you consistently suffer?
Ultimately, all of your suffering and all your self-sabotaging behavior patterns are the
result of hidden core issues from your past. Now you can find and heal these issues.
Visit http://www.effectiveliving.com/suffered.htm
** PROVEN Life Transformation System **
Learn how to take control of depression, poverty, addiction, fear, illness, stress,
weight problems, unsatisfying relationships, or any other issue and live a life
filled with health, wealth, and happiness.
Click here for more details: http://www.spiritualityforall.com/ads/selfimp.html
** ZEN Entrepreneurship **
Love to meditate but have to pay the bills? Zen Entrepreneurship is a new book about using
your work and your career as a path of personal and spiritual growth. Start reading
it now at www.zenentrepreneur.com !
Visit their website at http://www.zenentrepreneur.com
** SPIRITUAL KNOWLEDGE given by MASTER'S of TRUTH **
Spiritual Knowledge given by Master's of Truth to help you achieve a higher Spiritual
Awareness. Better Meditation, Spiritual and Physical Healing and Master Life's problems
and frustrations!
Visit us now at http://www.peshaonline.com
** EVEN IF YOU FEEL HOPELESS, YOU CAN STILL BECOME A SUPER SUCCESS **
Effortlessly eliminate Panic, Anxiety and Depression, Increase your esteem and confidence,
Increase your sales from 15-300%, Heal your body with your mind, Quit smoking &
overeating easily, Become addicted to exercising. All you have to do is close your eyes.
It's absolutely effortless.
Visit their website at http://www.thinkrightnow.com/sg.htm
** SECURE HAPPINESS in THESE CHALLENGING TIMES **
Are you ready to Secure, Protect and Maintain Lasting Abundance, Happiness, Health,
Well-being and Success even During These Challenging and Uncertain Times? The Sedona
Method will show you how to tap your natural ability to let go of any feeling or thought
on the spot including anxiety, stress, depression and fear of the future. This will free
you to be secure and successful even now. Visit them at http://www.track2you.com/cgi/sedona/link.cgi?416ST
** DOES HEIGHT MATTER? **
Visit BETALLER.COM to gain insight on How To Grow Taller even after 21! YES, you CAN!
Visit their website at http://www.betaller.com
** TURN BACK THE CLOCK - LOOK and FEEL YOUNGER **
Homeopathic HGH helps maximize your anti-aging by SAFELY triggering your pituitary to
produce more HGH. Special 3 for 2 offer. 30-day satisfaction guarantee.
Visit their website at http://www.hghcompany.com/hgh1.htm
** Skyrocket YOUR CONFIDENCE Now...GUARANTEED! **
Send an email to mailto:free@unstoppable-confidence.com
for your FREE Confidence Boosting e-course. 100% Lifetime Guarantee! Endorsed
by Brian Tracy and Jim Rohn.
Visit Our Website Right Now! Go to http://www.webmarketingmagic.com/app/adtrack.asp?AdID=10881
** FREE! 21 SUCCESS SECRETS of SELF-MADE MILLIONAIRES **
---------------SPECIAL BRIAN TRACY PROGRAM OFFER----------
Free! 21 Success Secrets of Self-Made Millionaires - 74 minute audio program - learn
how people become millionaires in one generation - starting from nothing.
Click on the link below to get your FREE CD of 21 Success Secrets of Self Made
Millionaires.
Visit their website at http://www.selfgrowth.com/tracy.html
HOW TO ADD A DESCRIPTION OF YOUR WEBSITE HERE
If you want to share information about your website, your business or your book in our
newsletter, please go to the following webpage and fill out the form. Visit our
website at
http://www.selfgrowth.com/form-ad-newsletter.html
----------------------------------------------------
** RELATIONSHIP MAKING - written by Rinatta Paries **
----------------------------------------------------
Do you know how to establish a new relationship to guarantee that it will meet all of your
and your partner's relationship needs?
Most people don't know how to do this. As a result, most relationships go through a
predictable cycle:
=> Honeymoon: 1 week to 3 months
=> Struggle: Up to 3 years or more
=> Negotiation and peace or breakup
To avoid this cycle and establish a nourishing relationship for both of you, you and your
partner need to have a deep, extended conversation. It may span many discussions, perhaps
over weeks or even a month. The right time to initiate this conversation is when it's
clear to both of you there is mutual interest and both of you are ready to go further.
However, it is never too late to have this conversation, even if you have been together
for years.
Cover the following topics in this conversation:
* What you expect from each other, or from a "relationship partner," on the
emotional, mental and everyday levels.
* What actions, words and feelings each of you needs from the other, or from a
"relationship partner," in order for both of you to thrive.
* What you and your partner refuse to tolerate in a relationship and from a
"relationship partner."
While having this conversation, it is important that you both listen to each other
intently, frequently paraphrasing what the other person is saying.
You want to make sure there is mutual understanding. You both will want to reflect on what
is being said by sharing your thoughts and feelings. However, under no circumstances do
you want to react to each other or make each other wrong for what is being said. Remember
that each of you has a right to your own view of what is needed and desired in a
relationship.
If in the end you both decide you have enough in common to pursue the relationship
further, you will need to negotiate how the relationship is actually conducted. You will
need to agree, disagree or negotiate to uphold the verbalized parameters in your
relationship.
I know this probably sounds very unromantic, almost artificial. But believe me, this is
how the best relationships are created.
The two of you are much better off entering a relationship with your eyes open, knowing
what is expected of you, what you can expect in return, what you can count on from your
relationship.
This extended conversation allows for the absence of power struggle. It fosters harmony
and ease of being together. It will give the two of you the rare opportunity to establish
deep intimacy.
Your Relationship Coach,
Rinatta Paries
www.WhatItTakes.com
(c) Rinatta Paries, 1998-2002. Do you know how to attract your ideal mate? Do you know how
to build a fulfilling relationship, or how to reinvent yours to meet your needs?
Relationship Coach Rinatta Paries can teach you the skills and techniques to attract and
sustain long-term, healthy partnerships. Visit www.WhatItTakes.com
where you'll find quizzes, classes, advice and a free weekly ezine. Become a "true
love magnet(tm)!"
ABOUT THE AUTHOR
As a Master Certified professional relationship coach, Rinatta Paries works with hundreds
of singles each month seeking her expertise in helping them find and attract loving,
fulfilling, long-term relationships. More than 11,500 subscribers read her weekly ezine,
"The Relationship Coach Newsletter," filled with insightful, applicable and
attainable relationship advice. Rinatta is a graduate of Coach University, a premier
educational institution for training professional coaches, and a member of the
International Coach Federation, an independent coaching certification organization. For
more information, visit www.WhatItTakes.com
----------------------------------------------------
** BEST SOY PROTEIN in AMERICA - FREE SAMPLES **
Revival Soy Protein - the #1 Doctor Recommended Soy Protein in America because of great
taste, fast results and medical research. Doctor Formulated, delicious taste, proven
results. Visit their site for delicious Free samples.
Go to http://www.selfgrowth.com/revivalsoy.html
----------------------------------------------------
----------------------------------------------------
** EATING SMART for YOUR HEART - written by Lisa Drayer, MA, RD **
----------------------------------------------------
February is American Heart Month--and with coronary heart disease still ranking as the #1
killer among Americans, it's time that we stop and take a look at how we can prevent this
deadly disease. Although having a family history of heart disease does increase our
risk, it's important to banish the blame and take a look at the other risk factors that
are in our control:
1. Eat Smaller Meals
A recent study from the American Heart Association found that eating large meals raises
your risk of heart attack by about four times, up to two hours after the meal!
Portion control is key, because eating too much in one sitting puts extra stress on
the heart, especially because the blood flow is directed away from the heart and towards
the stomach for digestion, and so the heart has to work that much harder to maintain a
constant flow of blood to the rest of the body. In addition to decreasing stress on
the heart, controlling portion sizes will help you keep your weight in check, which is
another important factor for decreasing risk of heart disease.
Research has also suggested that eating smaller meals, more frequently throughout the day,
can positively affect cholesterol levels, thereby reducing heart disease risk. A
recent study published in The British Medical Journal found that people who ate 6 or more
small meals had lower cholesterol levels than people who ate one or two large meals each
day. This supports earlier research published in The New England Journal of
Medicine, which found that "nibbling" (i.e. consuming 17 snacks per day) showed
metabolic advantages as compared to "gorging" (consuming only 3 meals/day),
including lowered total and LDL ('bad') cholesterol levels. Both
"nibbling" and "gorging" diets were equal in total calories.
Portion control is simple. Keep your fish and chicken to 3 ounces-which is about the
size of the palm of your hand, or a deck of cards, and your pasta and rice to one cup-or
about the size of your fist. Also, invest in some measuring spoons and cups-this
will enable you to get familiar with the portion sizes of different foods, and you will
eventually be able to eyeball servings. And remember--avoid seconds, unless they're
vegetables!
2. Include More Fruits, Vegetables, and Low-fat Dairy Foods, and Limit the Sodium in
Your Diet
A recent study published in The New England Journal of Medicine known as DASH-Sodium
(Dietary Approaches to Stop Hypertension) showed that following a heart-healthy diet with
limited amounts of sodium can greatly reduce blood pressure, a risk factor for heart
disease.
The study followed two groups. One was asked to consume a DASH diet-a diet incorporating
lots of fruits, vegetables, and low-fat dairy foods, and limiting red meat, sweets, and
saturated fats. In previous research, this diet was shown to lower blood pressure levels
substantially. Another was given a "typical" American diet.
Different sodium levels, including 3,300, 2,400, and 1,500 mg were given to the
individuals every four weeks. The study found that the individuals following the
DASH diet and limiting sodium to 1500 mg/day experienced the greatest reduction in blood
pressure-in fact, as compared to the "typical" diet with 3,300 mg of sodium, the
DASH diet with 1500mg of sodium led to a decrease of 11.5 points (systolic) among
individuals with high blood pressure, and a 7.1 point decrease among individuals without
high blood pressure. For both diets, however, the greater the reduction in sodium,
the lower the blood pressure.
While it's a fact that not everyone is sodium sensitive-that is, they experience an
increase in blood pressure with high sodium intakes and a decrease in blood pressure with
low sodium intakes-it still won't hurt to cut back on salt. Keep in mind that most
of the sodium in our diet comes from processed food-such as canned soups and sauces, cured
meats, and fast foods.
3. Avoid Foods High in Saturated Fats and Trans Fats, and Consume More
Monounsaturated Fats and Omega-3 Fatty Acids
Saturated fats in the diet increase cholesterol levels even moreso than dietary
cholesterol! Specifically, saturated fats increase LDL, or the
"bad" cholesterol, and decrease HDL levels, also known as the "good"
cholesterol. Sources of saturated fats include: butter, lard, cream, full-fat
dairy products, red meat, palm oil, and coconut oil. It's best to limit these foods
much as possible.
By increasing LDL cholesterol to the same extent as saturated fats, trans fats (formed
when vegetable oils undergo a process known as "hydrogenation") also increase
risk of heart disease. Trans fats are found in margarine, French fries, and
commercially prepared foods such as cookies and cakes. Right now, trans fats are not
required to be written on food labels. (That will hopefully change soon). So in the
meantime, look for the words "partially hydrogenated vegetable oil" on food
labels-if this listed as one of the first ingredients on a food label, and if the food is
high in total fat, then you can count on the food being high in trans fats.
On the other hand, monounsaturated fats lower LDL levels and keep HDL levels the same (in
fact, some studies show that they increase HDL levels), and sources of these fats include
almonds, walnuts, peanuts, avocados, peanut butter, olive oil and canola oil.
Omega-3 fatty acids, which are a type of polyunsaturated fat, also have a
protective effect on the heart by preventing blood clotting. Sources of omega-3's
include fatty fish, such as salmon and mackerel, as well as vegetable oils and flax seeds.
(Note: Although shrimp is high in cholesterol, it's low in saturated fat, and is free of
trans fats. Thus, it can be enjoyed even among those with high risk of heart
disease!)
4. Experiment with Soy Protein
Studies have shown that soy protein, which is found in tofu, tempeh, and soy-based meat
alternatives, can reduce LDL cholesterol levels. Specifically, research has shown
that 25 grams of soy protein per day can lower high "LDL" or "bad"
cholesterol levels by about 10%. This research is the basis of a current food claim
approved by the Food and Drug Administration--the claim states that diets low in saturated
fat and cholesterol that include 25 grams of soy protein each day may reduce the risk of
heart disease. (According to the FDA, foods must contain at least 6.25 grams of soy
protein per serving to qualify for the claim).
Researchers believe that the isoflavones in soy (which are estrogen-like compounds) play a
role in soy's cholesterol-lowering effects. Since the isoflavones in soy may indeed
act like estrogen, however, they have the potential to promote the growth of breast
tumors. The research isn't clear, so if you have breast cancer or are at high risk
for the disease, then it's best to avoid large quantities of soy.
A good way to get soy protein with its isoflavones is to try some of the soy products in
the supermarkets-such as the vegetarian burgers and hot dogs, or a soymilk such as Silk.
You can also try a protein powder, which can be stirred into various beverages.
Although soy bars are also a good source of soy protein, many contain excess
calories. Still sound unappetizing? Head over to the local bookstore,
pick up a soy cookbook, and try some recipes!
5. Enjoy Chocolate in Moderation
Yes, Valentine's Day is around the corner, and if you can't get excited about a loved one,
get excited about chocolate. Why? Because in addition to the fact that it
tastes great, research has shown that chocolate offers us health benefits. Chocolate
contains antioxidants known as catechins, and these substances may help to reduce the risk
of heart disease by decreasing the harmful effects of LDL, or "bad" cholesterol.
Preliminary research (funded by Mars, Inc.) suggested that the antioxidants
in chocolate do help to inhibit the oxidation of LDL particles, thereby reducing the risk
of heart attack and stroke.
Another recent study found that the catechin content of chocolate is four times greater
than tea! According to the study, Dark chocolate had the highest total
catechin content (53.5 mg per 100 g), milk chocolate contained 15.9 mg per 100 g, and
black tea contained only 13.9 mg per 100 mL. In addition, a new study from
Pennsylvania State University further supported the fact that flavonoid-rich chocolate, in
moderation, is beneficial for cardiovascular health.
Research also suggests that unlike other saturated fats, the stearic acid in chocolate (a
saturated fat) may not increase LDL cholesterol.
But don't forget, when it comes to the bottom line, fruits and vegetables are more
nutritious sources of antioxidants, and chocolate offers us lots of calories...so be
careful if you're watching your waistline!
And an Extra Note: Be sure to exercise! Research shows that cardiovascular
exercise increases HDL cholesterol levels, which lowers the ratio of Total
cholesterol/HDL, of which high levels is an indicator of heart disease risk. Aerobic
exercise also helps us burn extra calories and can increase our metabolism for up to 8
hours after we stop exercising.
Check out DietWatch's candy counter http://www.cyberdiet.com/reg/dietwatch/holidays/valentine/candyCounter/candyCounter.cgi
to see how much exercise you'll need to do to burn off the calories in your favorite
Valentine's candies!
About the Submitter:
Lisa Drayer is the eCounseling Program Director for DietWatch.com, Inc. A member of
the American Dietetic Association, Ms. Drayer has appeared frequently on television and
radio as an expert in nutrition. She also moderates chat discussions and answers questions
on diet, nutrition, and weight management for DietWatch.com and Cyberdiet.com.
----------------------------------------------------
** BEST SOY PROTEIN in AMERICA - FREE SAMPLES **
Revival Soy Protein - the #1 Doctor Recommended Soy Protein in America because of great
taste, fast results and medical research. Doctor Formulated, delicious taste, proven
results. Visit their site for delicious Free samples.
Go to http://www.selfgrowth.com/revivalsoy.html
----------------------------------------------------
----------------------------------------------------
** BOOK REVIEW: Have You Suffered Enough? - Be free of the inner core issues that destroy
love and sabotage your life. - Written by Bill Ferguson **
----------------------------------------------------
***** Five Star Rating on Amazon.com
Have you ever noticed that there are certain areas of your life where you consistently
suffer? Do the same self-sabotaging behavior patterns keep showing up in your life? Do you
keep having the same type of upsets, over and over?
Bill Ferguson has discovered that everyone has a very specific hurt
from the past that runs their life today. For most of us, this is the hurt of
feeling worthless, not good enough, a failure or some other form of "not okay."
Anything that triggers this hurt from the past then becomes a serious threat to our
survival. To avoid this threat, we automatically fight, resist, hang on and withdraw. We
lose our ability to see clearly and we act in a way that destroys love and is guaranteed
to make our situation worse.
According to Ferguson, "Any area of your life that isn't working can be traced
directly to this hurt." He then goes on to show, step-by-step, how to find and
release it.
"Have You Suffered Enough?" is an easy reading book that gets to the heart of
the problem. It's a down to earth, practical guide to healing, restoring peace and
creating a life that works.
To read the first chapter of the book, go to http://www.effectiveliving.com/suffered.htm
The list Price of this book is $ 22.40. To purchase this book for only
$ 15.40 from Amazon.com, go directly to
http://www.amazon.com/exec/obidos/ISBN=1878410334/selfimprovemeonlA/
*** BRIEF NEWS OF THE WORLD ***
-----------------------------------------------------
POSITIVE
Novel vaccine combats cancer
"A genetically engineered vaccine that activates the patient's own immune system to
attack and destroy tumors is showing promise for the treatment of prostate cancer."
(Click here for complete news story)
http://www.msnbc.com/modules/exports/ct_infobeat.asp?/news/700223.asp
Farm helps save South America's largest monkey
"A new private nature reserve in Brazil will provide the habitat needed to protect a
rare endangered monkey from extinction."
(Click here for complete news story)
http://www.cnn.com/2001/TECH/science/12/30/muriqui.monkey/index.html
IQ Gain from Breastfeeding Survey of Studies Sees Nutrition the Key
" The bonding between breast-fed children and their mothers is partly responsible for
higher intelligence, but a new study finds most of the children's IQ gain comes from
breast milk's nutritional value."
(Click here for complete news story)
http://abcnews.go.com/sections/living/DailyNews/breastfeeding990923.html
OTHER
Rapid Weight Gain in Infants Indicates Risk of Extra Weight in Childhood
"Rapid weight gain in an infant's first few months could indicate an increased risk
of an overweight child, a new study reports. The study, published in this month's
issue of Pediatrics, took the measurements of 19,397 full term babies born between 1959
and 1965 at 12 sites across the United States, then measured them again at four months and
at 7 years of age. The researchers found that rapid weight gain within the first
four months of life was associated with a greater risk of being overweight at age 7. For
each extra 100g (3.5 oz) increase in weight per month over the average, the risk increased
by about 30 percent."
(Click here for complete news story)
http://abcnews.go.com/sections/living/DailyNews/infant_weight_gain020204.html
Western' eating linked to diabetes
"Researchers found men who eat a lot of red meat, dairy products and baked goods are
more at risk for type 2 diabetes."
(Click here for complete news story)
http://www.msnbc.com/modules/exports/ct_infobeat.asp?/news/699778.asp
New blood test detects early ovarian cancer
"Government researchers have discovered a new, highly accurate blood test for ovarian
cancer -- a disease often called the "silent killer" because until now there was
no way to detect it early."
(Click here for complete news story)
http://www.msnbc.com/modules/exports/ct_infobeat.asp?/news/701936.asp
*** HOW TO SUBSCRIBE and BE REMOVED FROM THIS NEWSLETTER***
--------------------------------------------------------------------------------
To subscribe to our newsletter, please go to our Subscriptions Page
http://www.selfgrowth.com/form-newsletter.html
To be removed from this newsletter, send a blank email to
leave-self-improvement-newsletter-5739832F@lists.selfgrowth.com
or for many emails programs just click below:
mailto:leave-self-improvement-newsletter-5739832F@lists.selfgrowth.com
*** HOW TO RECOMMEND OUR NEWSLETTER TO YOUR FRIENDS ***
----------------------------------------------------------------
If you have found our free Self Improvement Newsletter inspiring, beneficial, interesting
or entertaining, don't forget to recommend it to your friends. The process is quick and
easy.
Just go to http://www.selfgrowth.com/freegift.html
*** HOW TO VIEW PREVIOUS ISSUES OF THE NEWSLETTER ***
--------------------------------------------------------------------------------
To view previous Issues of the newsletter, please go to the web
http://www.selfgrowth.com/freenews/free-newsletter.html
*** HOW TO ADVERTISE IN THE NEWSLETTER***
--------------------------------------------------------------------------------
To advertise in our newsletter, please go to our Advertisements Page
http://www.selfgrowth.com/form-ad-newsletter.html
DISCLAIMER
The contents herein are solely the opinions of Self Improvement Online editors, and should
not be considered as a form of therapy nor advice. There is no guarantee of validity or
accuracy. Self Improvement Online, Inc. assumes no responsibility for injury and
specifically disclaims any warranty, express or implied for any products or services
mentioned. If expert assistance or counseling is needed, services of a competent
professional should be sought.
COPYRIGHT (C) 2001 by Self Improvement Online, Inc.
Permission is granted to reproduce or distribute this newsletter only in its entirety and
provided copyright is acknowledged.
=============================================
Self Improvement Online, Inc. -- http://www.selfgrowth.com
To submit articles or information, please send us email at editors@selfgrowth.com or visit or see our
Article Submission form at http://www.selfgrowth.com/submit-article.html
=============================================
RETURN TO SELF IMPROVEMENT ONLINE HOME PAGE