Want to Build Your Self Esteem and Assertiveness Skills?

I'm getting back in the saddle and publishing more new books for 2014 and the first one I'm working on right now is about the self help topic of How To Build Your Self Esteem and Assertiveness Skills.

I will be publishing it in both Kindle download as well as a paperback book on Amazon and Lulu as well as iTunes.

The information in the book will be worked around a couple of workshop training seminars that I conduct for free in the community about Self Esteem and Assertiveness and also an Anger Management workshop that is available to deliver for members or volunteers of local not-for-profit organizations.

 
In it we cover various aspects of things like :

Building your self-esteem

Putting others at ease

Make positive first impressions

Fake it ‘til you make it!

Internal self-esteem factors

Projecting self-confidence

Negative vs. positive thinking

Distorted thinking

How to wipe out worry

Communication skills

Giving and receiving compliments

 And hopefully readers will get a heap of benefits like the workshop participants do, including:

·       Learn how to create positive self-expectations

·       Begin setting goals to get more of what you want from life

·       Develop self-talk messages that help build self-esteem

·       Identify communication tools to help you be more assertive

·       Learn how to say no, and when no is the best answer

·       Learn how to make a positive first impression 

·       Discover ways to connect with people

It will also look at the differences between Assertiveness vs. Aggressiveness, and cover some good anger management information as well.

So, that is the news for the moment, lots of new subjects coming up in my new series of self help books and business management training books for 2014

- Helene Malmsio

Need to Lose 5 Pounds in 7 days?

Well, get happy now!!  I've just finished publishing my new book which is all about how to safely lose five pounds in one week in a healthy and natural way... just eat yourself slim in 7 days!

This book 7 Ways in 7 Days to Lose 5 Pounds is a sensible approach to losing weight. 

Just follow one step per day and you can lose the 5 pounds easily in one week.

Here is a sampling of what you expect to discover inside this book:

Introduction

Chapter 1: Day One
Drink More Water

Chapter 2:  Day Two:
Add Cardio to Your Day

Chapter 3:  Day Three
Cut Calories

Chapter 4:  Day Four: 
Fill Up on Fiber

Chapter 5:  Day Five
Add a Few Extra Zzzzs

Chapter 6:  Day Six:
Avoid Foods that Bloat You

Chapter 7:  Day Seven   
Don't Get Too Hungry

Chapter 8:  Keep Losing 
Simple Steps to Lose More Weight After the First Five Pounds

Chapter 9:  How to Look Like You've Lost More Than 5lb
Quick Tricks for Virtual Weight Loss

Chapter 10    Herbal Weight Loss Aids
Natural Solutions for Faster Weight Loss

Losing weight isn't hard you just need to make a few lifestyle adjustments. These changes are minimal but can add up to a huge difference when you are trying to lose weight.

Following the detailed information in this book will help you step by step to achieve your weight loss goals, on a healthy diet, that is safe to follow, and is based only on natural nutrition - no drugs, no processed / packaged meals or strange foods you hate! 

Get a preview of it here at Amazon.... but you can also get it at Lulu,   and iTunes as well

7 Ways in 7 Days to Lose 5 Pounds


And since you are here, I'm posting a little article (not from the book) about boosting your metabolism, which is crucial to healthy fast weight loss.

Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. 

Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. 

Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass.

 It is only natural that metabolism decreases along with age, but it is possible to counter the effects. 

The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. 

Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. 

Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has.

 Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed


2. Eat breakfast. 

A lot of people are ignoring the fact that breakfast is the most important meal of the day. 

Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar. 

Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. 

Additionally, progressive exercise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods. 

Hot cuisine with peppers can increase metabolism.

5. Sleep more. 

According to research, it is riskier for people who do not get enough sleep to gain weight. 

Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake.

 Water flushes out toxins that are produced whenever the body burns fat. 

Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals.

 It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals. 

People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail. 

Always prepare the right amount of food to be consumed at the designated intervals. 

Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress!

 Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. 

Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea.

 It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss. 

A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.

You can learn more here on my site about various weight loss programs and how to boost your metabolism

Are You Interested in Learning 7 Ways in 7 Days to Youthful Mind & Body?

Well, if you are, you are in luck today!  

I have just published the next book in the series and it's titled "7 Ways in 7 Days to a Youthful Mind & Body"

This book will help you follow an easy process which will leave your mind and your body feeling more youthful.

Simply follow one step per day over a period of 7 days and you can expect to notice some significant changes in your body.

Contents include:

Introduction

Chapter One: Way One, Day One
 - Move Your Body

Chapter Two: Way Two, Day Two
- Reduce Your Stress

Chapter 3: Way Three, Day Three
- Kick Vices to the Curb

Chapter 4: Way Four, Day Four
- Exercise Your Mind

Chapter 5: Way Five, Day Five
- Keep Your Diet Colorful

Chapter 6: Way Six, Day Six
- Strengthen Relationships

Chapter 7: Way Seven, Day Seven
- Get Your Beauty Sleep

Chapter 8: Beauty Solutions
-Preventing and Reversing Aging Skin

Chapter 9: Explore Your Family History
- Preparing for Specific Problems

Chapter 10: Planning for the Future
 - Addressing Financial Health

Click on the image or title link below to get a preview of the kindle online at Amazon.



7 Ways in 7 Days to Youthful Mind & Body

And since you are here, I'll give you some tips for anti-aging, not from the book, but useful anyway - enjoy!

Natural Anti Aging Therapy

There are many painful steps you can take to look younger. One process - known as laser skin resurfacing - is both expensive and painful. If you think there has to be a better way that you can look younger at home, you would be correct.

You’ll see tons of anti aging products for sale both locally and through online stores. They’re in demand, because even though there’s no such thing as the fountain of youth, anti aging products come close to that description. They work to prevent the signs of aging as well as reverse the signs that have already crept up on you.

As with any product line, some natural anti aging therapies are going to be better than others. Health studies show anti aging therapies that are successful depend on what the product contains. Therapies high in minerals and vitamins - all natural - are better for the skin.

Your skin is under attack as you go about your day, and even while you’re sound asleep. While you’re asleep, your skin is under attack by the processes that cause you to look older.

Lines are deepening, collagen is losing its tightness and age spots are developing. You might not see any of these changes outwardly for years. But having a consistent plan in place before you actually show signs of aging will give you a jumpstart on great looking skin for your lifetime.

Even if your skin is already showing signs of aging - such as wrinkling, lines or dryness - you can still reverse the effects. You just need to start an anti aging routine right away. Protecting your skin from further damage will help you look younger.

Whenever you’re going to be out in the sun, use sunscreen - but not just any sunscreen will do. You need an anti aging sunscreen. Many of these are SPF 15 and higher (the higher the better) and are made from organic ingredients, which are better for your skin.

Look for anti aging solutions that specifically label themselves as anti oxidant or as age reversing treatments. You might also see some solutions that offer anti oxidants that release small increments of protection throughout the day.

When you clean your face, always clean with an anti aging cleanser, followed by an anti aging moisturizer to keep your skin hydrated. Because free radicals are what damages both skin cells and cells within the body, you want to fight back against them, protecting your skin from further damage. 

You can also learn much more here about anti-aging strategies for staying younger longer at:
What is Anti-Aging
 

Try These 7 Ways in 7 Days to Naturally Reverse Wrinkles!

You can take steps to reverse wrinkles, and you can do it yourself!  What's more, you can do it using natural therapies and home remedies... all of it totally under your control.

I think it is terrible that more and more women think that they have to go to cosmetic surgeons for facelifts, or to get botox injections of toxic bugs in their face to 'freeze it' from being able to move or create wrinkles.

There are some totally crazy skin treatments popular at the moment, including having your own blood injected into your face.... Excuse me?????

What are these people thinking??  What ends are they prepared to go to, just to reduce their fine lines and wrinkles, when you can do it all yourself using NATURAL methods?

So in my new book you will find all the information and steps you need to ensure your skin is glowing, firm, and healthy for the rest of your life.

Chapters and Steps include:

Chapter One: Way One, Day One 
- Maintain Moisture

Chapter Two: Way Two, Day Two 
- Protect Skin Properly

Chapter Three: Way Three, Day Three 
- Relax Your Expression

Chapter Four: Way Four, Day Four 
- Sleep Your Way to Fewer Wrinkles

Chapter Five: Way Five, Day Five 
- Exercise Your Face and Body

 Chapter Six: Way Six, Day Six
- Add Wrinkle Fighting Nutrients

Chapter Seven: Way Seven, Day Seven
- Keep a Check on Stress

Chapter Eight: Kitchen Cosmetics
- Natural Remedies to Reduce Wrinkles

Chapter Nine: The Risks of Cosmetic Procedures
- Why Natural is Better

Chapter Ten: Alternative Medicine Solutions
- Turn Back the Clock With These Treatments


By following the 7 steps in just 7 days that are outlined in this book you will be well on your way to reducing the look of your wrinkles. Remember skin care is not just about how you look but how you feel inside and this is so important. 

Then after the week is done, you can apply the lifelong skin care regime to yourself and also treat your skin with home made natural skin care recipes from your kitchen.




7 Ways in 7 Days to Naturally Reverse Wrinkles

Click the link above to go see a preview of the book on Amazon.

If you prefer to shop for books online at Lulu, you can check out the books in the series here:

Books by Helene Malmsio on LuLu

Below I am featuring some skin care tips to help stop aging of your skin, they are not from the book, but they are helpful for you to know:


Does Dry Skin Cause Wrinkles?

Many people are under the misconception that dry skin is the cause of their wrinkles.

While dry skin is not the cause of wrinkles it can make the skin look aged simply because of the complexion of the skin when it is dry.

Having dry skin certainly won't help to keep it looking youthful and the fact that the skin is overly dry means it is lacking something, either in the fact that it needs more hydration or because of a lack of sufficient exfoliating.

The way to make the skin not appear quite so dry, and along with that look younger, is to ensure that it is well moisturized.

It is also vitally important to ensure that it is well hydrated and that must come from within.

The best way to do make sure that your skin is sufficiently hydrated is to drink enough water throughout the course of the day so that your whole body is well hydrated and your skin will become a reflection of that healthy state.

You should be drinking water throughout the day in smaller amounts, rather than trying to meet your daily recommended limit by drinking large amounts at one time.

By getting sufficient water your skin will look translucent and clear.

There is another reason why your skin might appear to look dry even though you might be getting sufficient water to remain hydrated and that is because of the build up of dead skin cells on the surface of the skin.

These dead skin cells can make the skin look dry when in fact it is not dry at all.

By exfoliating your skin and removing the dead skin you will get a better view of the real condition of your skin and this will also allow you to moisturize the skin better.

So a combination of sufficient water intake, good exfoliating of the skin and a good moisturizer can do wonders for your skin condition.


Circulation for Your Aged Skin

It is very important to maintain good circulation of the blood for your skin to remain healthy and your complexion to look well as you age.

As we age our circulation system pumps the blood more slowly throughout the body and along with a reduction in circulation the skin becomes more dehydrated with the consequent degeneration in skin health.

Along with the slowing down of the circulation system the body makes fewer new cells and the cells that we do lose are replaced a lot slower.

Those cells that we do have also lose their ability to adhere to one another.

It makes sense then to try to increase your circulation system and one of the best ways to do this is by getting regular exercise.

Not only will this exercise improve your overall health but also improve your complexion as the increased flow of blood to the skin will also help it to remain hydrated and stave off wrinkles for little bit longer.

Any form of resistance training will also help to stimulate the muscles under the skin and this can have a similar effect to a mild facelift.

We tend tighten the muscles of the face when doing any form of resistance work or training and this helps to firm the face and give it a lift.

Maintaining a happy healthy life will be reflected in your face and will help to make you look considerably younger provided of course that you take care with the correct skin care products and keeping out of the sun where possible.

The older we get the more care we need to take of our skin, not only from the outside but also from the inside and the best way to take care of that is with good healthy blood circulation and remaining well hydrated.

I hope you found these bits of information about how to care for aging skin helpful.

Remember to check out the book above, and you can also visit my how to do it yourself website for more skincare tips.

7 Ways in 7 Days to Long, Strong Nails book is Available now!

I'm pleased to announce that the latest book in the series is now live and ready for you to check out at Amazon, and will also be available on LuLu and it's affiliated online stores.

This book answers the questions people ask about how to grow beautiful healthy and strong nails, and how to do a manicure that won't harm them.

It also answers all the nutrition and lifestyle questions about how to protect them and to make sure they have what they required to grow healthy and strong nails in the first place.

You will be surprised by some of the things you learn, and by some of the popular manicure processes popular now that actually harm your cuticles and nails!


For the first seven days of this program you learn about the steps to take day by day for the week:

Way One, Day One 
- Hydrate Your Nails

 Way Two, Day Two 
- Nutrition for Your Nails
 

Way Three, Day Three 
- Care for Cuticles
  
Way Four, Day Four 
- Promote Healthy Circulation
 
Way Five, Day Five 
- Use Proper Protection

  Way Six, Day Six 
- Stop Bad Habits
  
Way Seven, Day Seven 
- Keep Nails Trimmed

Then the guide continues teaching you what to do for a lifetime of beautiful nails:

Chapter Eight: 
An At Home Manicure Step by Step Instructions for the Perfect Look

Chapter Nine: 
Using Salon Services Choosing the Best Professional Help

Chapter Ten: 
From Fungus to Nutritional Deficiencies - When Nail Problems Signal Something Bigger

If you are looking for strong, beautiful nails that attract wonderful compliments from both men and women then this is the book for you.

This book has been written to answer the questions most represented in the online forums, where the answers are not easily found to these questions being asked.

You can go see the preview in  the book here :

7 Ways in 7 Days to Long, Strong Nails

Don't wait any longer to finally learn how to grow beautiful nails that you will be proud to show off in public!

Progressing Well on The Strong Nails in 7 Days Book

This new guide about 7 Ways in 7 Days to strong long nails health care book is just so good. I'm very proud of it!  

It is filled with all the natural health, diet, beauty step-by-step instructions to save your weak and damaged nails and turn them into strong long beautiful nails!

The cover design is already done, just waiting for the book formatting to be finished and then it will be ready for sale on Amazon and on Lulu.  

This is the third book in the "7 Ways in 7 Days to..." natural health and beauty series that I am publishing throughout the year in 2013.

Next in the series is the "7 Ways in 7 Days to Naturally Reverse Wrinkles" which will cover not just how to erase your existing lines but also teach you what you need to do to stop new wrinkles forming.

I want everyone to know how to create their own natural beauty without drugs and chemicals!  All this use of invasive treatments is such a worry.  

We all use some chemicals in our beauty regimen, whether its nail polish or hairsprays, but when people start injecting toxins into their face it is simply too much for me to understand!

I've always been a big advocate of using simple and natural and organic products and methods to make yourself feel beautiful and youthful.

Its not as hard as some people may think - so give it a go yourself.  Often your wellbeing and sense of beauty revolves around feeling well and that requires good nutrition.

Here is some information I found on this topic (not from my book) that gives you some idea how straight-forward this is to do.

How to Incorporate Hair and Nail Vitamins Into Your Beauty Regimen

Hair and nails are very good indicators of the general health condition of the body. 

Any kind of illness or stress is reflected through the skin, hair and fingernails. 

Hair and nails show symptoms such as brittleness, thinning, breaking, and splitting when neglected or when the body goes through extreme pressure conditions.

Even when the body is deficient in essential nutrients, the hair and fingernails shows the signs.

Nutrition is very important for the body. Even though hair and fingernails are just dead cells, they are an important indicator of the general well being of a person. 

Nutrition for the body is derived from the food we take.

When the body does not receive the essential nutrients, or if it loses the ability to absorb nutrients from the food it receives, it causes the body to use up internal resources. 

This causes weakness in the body parts and is reflected in the skin, hair and fingernails.

In order to have healthy hair and finger nails, it is very important to consume food that contains some major vitamins like vitamin A (produces healthy sebum in the scalp), vitamin C (antioxidant), vitamin E (improves scalp circulation), Biotin (produces Keratin), Inositol (keeps hair follicles healthy), Niacin (promotes scalp circulation) and pantothenic acid, Para-Aminobenzoic Acid, vitamin B6 and vitamin B12 that prevent graying and hair loss. 

Of these, vitamin E is found to have a significant influence on the health of not just hair but also skin and fingernails. Most vitamins are derived from food.
   
The most common food-based sources of vitamins are: citrus fruits, green vegetables, fruits like pineapple, strawberries, kiwi, potatoes, green peppers, cheese, vegetable oils, soybean, raw seeds, dried beans, wheat germ oil, brewer’s yeast, whole grains, eggs, liver, rice, milk, fish, turkey, chicken and red meat. 

Other nutrients required by the body are proteins and minerals like iron, calcium, zinc, magnesium and essential fatty acids.

There are several products in the market today that act as essential vitamins for hair and nails.  

These are in the form of oils, shampoos, gels, sprays, lotions and creams. These are generally prescribed by specialists but some are also available over the counter. 

However, it is better to consult a specialist before using these products. 

There are also hundreds of websites that provide information about these products. They can also be ordered online.



There you go!


I'll be back here as soon as the Nail book is published!

You can keep an eye out on my author profiles here to check when they are released:


http://www.amazon.com/-/e/B00AO4QX6C

http://www.lulu.com/spotlight/helenemalmsio