1

By: Maria Byron Panayidou

ISSUE 18 NOVEMBER

2011 YOUR NUTRITION UPDATE

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The information contained in this e-newsletter is for educational purposes only. The content is not intended

to substitute or replace professional medical advice, or treatment.

Please check with your physician before using any information in this booklet.

The information provided is based on recommendation and portrays the personal view of the writers.

YOUR NUTRITIONAL UPDATE / Η ΔΙΑΣΡΟΦΙΚΗ Α ΕΝΗΜΕΡΩΗ Ownership: www.diatrofologos.com Ιδιοκτηςία: www.diatrofologos.com Monthly edition Μηνιαία ζκδοςη Editor in Chief, Diligence, Creation of articles & Design: Maria Byron Panayidou Τπεφθυνη ζκδοςησ, Επιμζλεια, Δημιουργία κειμζνων & χεδιαςμόσ: Μαρία Βφρων Παναγίδου

Editorial:

I have taken this picture in the narrow streets of Jaffa, in the old town of Tel Aviv. I captured it because I liked it as an idea, I liked the little man, the way

he is folding his hands, his glare, and the serenity in him.

After returning to Cyprus, from the Cyprus to Israel 2011, sailing race, it struck me that this little man is actually hiding in him, in his look, in his concern,

in his seriousness, a part of us….

… something from each and every one of us.

Many times we feel trapped in the place we live and we call our “country”, in the house we call “home”, in our relationships, in our jobs, and worst of all,

sometimes we even feel trapped in ourselves.

Thus, for the month of November, I decided to dedicate this issue to our mental health and concentrate on all the things we can change!

For our own good!

Διεύθυνση:

Προδρόμου 34, Έγκωμη, 2406,

Λευκωσία

Address:

34 Prodromou Street, Engomi

2406, Nicosia

Τηλέφωνο: 22456441

(Telephone)

Τηλεομοιότυπο: 22678892

(Fax)

Ηλεκτρονικό Ταχυδρομείο:

(e-mail)

Για τη Διατροφολόγο

(Μαρία Βύρων Παναγίδου):

youcandoit@diatrofologos.com

Για γενικές πληροφορίες:

info@diatrofologos.com

Για ραντεβού:

appointments@diatrofologos.com

3

Clean out your closet 4

4 Body confidence!

5 The power of words

Feel fantastic for life!!! 6

Infra Red Therm Lipolisis 7

8 Train people to get you what you

want!

8 Life vs Procrastination!

Control your thoughts 9

11 Learning time

Famous quotes 12 Are you searching for

happiness??? 14

15 Recipes of the month

Inside

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Do you wake up every morning saying to yourself: “I have nothing to wear”, even if your closet is full of clothes? You are not the only one!!! This phenomenon is very common. Your wardrobe is over-stuffed with out-of-date clothes, clothes that are either too small or too big, they don’t match, or simply they don’t represent your style anymore. So, obviously you have nothing to wear. And then the ordeal begins. You try to put together different shirts and suits, jeans and tops, trying them on, taking them off, and getting unhappier and frustrated every time, until you finally find something that’s … matching, and it seems fine for the time being. Not fabulous, not wonderful, just fine. But of course, that’s not good enough. When you get dressed you want to feel marvelous. You want to look amazing.

You want to look successful because that is what you are. Your outfit should

match your self-confidence and your status.

Let’s face it, being well-groomed is of the utmost importance when promoting a

business and being available to the media or even at your everyday public job.

Here, I’m going to pass on to you the tips that I have learned through years of

public speaking and through success-dressing research.

Wardrobe tips for men or women: To begin with, you need to ask yourself the following questions:

1) Does your wardrobe suit your lifestyle? 2) What clothes do you have that make you feel wonderful? 3) Do all your clothes fit you? 4) What “look” do you want to portray, while feeling at ease with

what you wear? When you answer these questions, you may begin sorting your wardrobe as

follows:

Initial sorting: Open your closet and scan your clothes. Take out all your clothes and put them on your bed. Start sorting and weeding out any you haven't worn in years.

Ugly clothes: Put all the clothes that make you feel ugly in large bags and give them away to charity.

Repairs: Put aside the clothes that need repairs. Either put them next to your sewing kit and fix a garment every time you are bored, or take them to a tailor to have them fixed. The second option is better, as we tend to procrastinate when it comes to chores such as mending clothes.

Tight fits: Decide which clothes are too tight. The ones that are out of fashion should be put in bags and the rest should be put in the back of the closet, out of sight. When you lose weight, try them on.

Too big for you: If you’ve lost weight and still have large-size clothes in your closet, either have them mended or get rid of them.

Worn clothes: Throw them out immediately, or cut them up into rags for cleaning your car. Their existence severely affects your self-esteem.

Rearranging: Once sorted, re-arrange your closet by either color or type. Women should divide their wardrobe into skirts, pants, jeans, blouses, jackets and dresses. Men should divide their wardrobe into suits, shirts, pants, jeans, jackets and ties.

Hangers: Throw away wire-hangers. Hangers should all face the same way. Hang pants from the bottom hem instead of folding them over the hanger. Never hand sweaters. Instead fold them neatly and place them on shelves.

New items: Do keep current by occasionally consulting fashion magazines. It may be that a new belt of pair of shoes will be the only item you need to transform your look. You don’t have to be totally following the fashion trends if they don’t suit your style or you feel uncomfortable in these clothes.

Shoes: Nothing looks worse than scuffed, dirty shoes with the heels worn down. Remember, people are often judged by their shoes! It is to your advantage to have fewer shoes, but polished and stylish ones.

Handbags: Handbags are another accessory that can make you look shabby or sophisticated. Choose a quality handbag that goes with everything and gradually build up a few good ones.

By cleaning out your closet (your mind and your life), you will have much more

space, breathe easier and feel free. Plus, you will know what to wear each

morning!!!!!

From childhood we are sold on an ideal image of beauty; one few of us

ever see reflected when we look in the mirror.

This article will show you how you can look in the mirror and despite the ideal,

see only a beautiful you.

When you look in the mirror, what's the first thing you notice, and how does it

make you feel? If you're like most people, the first thing that catches your eye is

probably your least favourite asset. If so, don't worry you're not alone. Here's

why.

Can you guess how much money is spent in just one year by advertisers to sell

us on the concept of the "ideal" image of beauty? Well, I can't either but I do

know this - it's a lot of money, certainly somewhere in the billions of dollars! So,

technically, you can consider yourself brainwashed.

From your earliest childhood days - whether you played with GI Joe or

Barbie - you've been receiving constant, consistent images telling you

what beauty is supposed to look like. Never mind that these images are

for the most part, anatomically impossible! And, would you really want to

look like Fabio or Pamela Anderson anyway? Honestly? I'm guessing

probably not.

So, here's how you can build your confidence with the body God gave you:

1. Look in the mirror 2. This time, really look at yourself. Reflect on the compliments you have

received. Do people tell you how great your hair is? How beautiful your eyes are? That you have a nice smile? Try to see what they see.

3. Stand far enough away from the mirror so that you can take it all in. What do you see? Find at least three positive things.

4. Now, get up close. Really close. Look at your eyes - the irises. What colour are they? Are they all one colour or are there flecks of various colours? How would you describe them, using positive analogies or adjectives?

5. Now, smile. What does your smile convey? Warmth? Happiness? Sincerity? 6. Find at least three characteristics you like best about yourself, and then

accentuate them as you dress to go out.

If you love your eyes, make sure your hair doesn't cover them up Love your lips? Make sure to keep them soft and moisturized Your hair? Get a flattering cut and condition it regularly to keep it shiny and

healthy

In short, amplify what you like, and don't worry about the parts you don't.

Here are some ways to do just that:

Go shopping and bring a good friend. Ask them to help you pick out colours and clothes they think flatter you. Don't worry if your first reaction is "that's not me". Experiment!

Feel better about whatever it is you don't like about yourself by picturing the absolute worst-case scenario. Exaggerate whatever it is you're hung up on and blow it up in you mind until it's comical. Then look in the mirror - not so bad anymore is it?

Accept yourself for who you are, how you look, and focus on what really

matters - the things about you that can't be seen - your heart, mind and soul!

What do you want people to praise you for? Is it really how you look? Probably not. You probably want people to think you're funny, smart, nice, or generous - something along those lines right?

Make a list of your positive personal qualities and characteristics. Then ask yourself, what's more important? Get involved in activities that build on your personal characteristics-volunteer, join a club, or take a class to sharpen a talent. These will help you emphasize and focus more on the more important qualities that get you through life successfully and with more fun.

Live life, love fully and laugh often!

Clean out your closet! Body confidence!

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My grandmother used to say to me that speech is the gift of all, but the thought of few. As I was growing up I didn’t

understand the meaning of what she was saying to me. But now I can see how wise her words were.

When was the last time you thought about the power of speech? When speaking, are you always aware that

we use speech to inspire, strike fear, dissuade, persuade, console, hurt, disappoint, encourage, educate,

censure, exchange ideas, vent feelings, pontificate, argue, thank, threaten, ridicule, criticize, cheer, sadden,

curse, brag, comfort, insult, provoke, incite, or apologize.? Before you speak, do you remind yourself our

words can express understanding, hate, love, praise, appreciation, resentment, kindness, respect, rudeness, or

wisdom? How do you apply the gift of speech? Do you use it to tell jokes, spread rumours, wrench tears,

recite poetry, or instill hope?

Have you ever been hurt by the remarks of others? Many have. That's why Pontianus, who was crowned

Pope on July 21, 230 and reigned until 235, wrote in his Second Epistle, "The stroke of the whip maketh

marks in the flesh: but the stroke of the tongue breaketh the bones. Many have fallen by the edge of the

sword: but not so many as have fallen by the tongue." That's a strong commentary about the pain words can

cause. But words don't have to hurt. They can soothe, uplift, and give support.

Do you realize how much power your words have to make a difference in the lives of others? Let's think about this for

a moment. Suppose you encouraged two people today, motivating each of them to encourage two others tomorrow. If

the process continues everyday, 128 people will have benefited by the end of the week. If it continues for two weeks,

there will be 16,384 beneficiaries. What if it lasted for three weeks? There would be more than two million people

benefiting from kind acts that you initiated! But let's be conservative and assume that at the end of three weeks "only"

one-half of one percent of that number would benefit. If so, there would "merely" be 10,000 people better off because

of your two acts of kindness. Imagine if you were kind to two different people every day! Can you begin to appreciate

the enormous power you have to do well?

Of course, the reverse is also true. That is, each of our unkind acts spreads and multiplies just as quickly. Is there any

wonder there is so much suffering? Isn't it obvious the world is in desperate need of our acts of kindness? Can we

afford to let a single day pass without a kind word? Let's begin to make a difference today. Although we can improve

the world in many ways with the gift of speech, for clarity's sake, let's focus on one issue: encouragement.

Plants need water and kids need encouragement

"Save lives; save kids." writes Celeste Holm, "We live by encouragement and die without it - slowly, sadly, angrily."

The number of sad and angry children is rising. So is the rate of crime. To put the brakes on crime, we need to build

more lives, not more detention centres and prisons. We build lives by nurturing our children. We must encourage them

every step of the way, for they become what we encourage them to be, not what we nag them to be. As they struggle to

become responsible, they are sure to stumble along the way. At such times, let's remember that a word of

encouragement during a failure is worth more than an hour of praise after a success. If they engage in inappropriate

behaviour that requires a scolding or discipline, guide them gently. The purpose is not to instill fear, but to build

confidence. As Johann Wolfgang Von Goethe wrote, "Correction does much, but encouragement does more.

Encouragement after censure is as the sun after a shower."

When nurturing your children, you should begin by accepting them as they are. After doing so, you then encourage

them to become more than they are. William Arthur's words seem to describe how children may feel, "Flatter me, and

I may not believe you. Criticize me, and I may not like you. Ignore me, and I may not forgive you. Encourage me, and I

may not forget you." We are all standing on the shoulders of others. We have reached our present station in life

because of the help and encouragement we received from others. The best way to return that favour is by picking up

our children and placing them on our own shoulders. The best friends children can have are parents that constantly

encourage, inspire, and guide them in becoming what they wish to be. The only thing a good parent will do behind

their child's back is pat it. (And the mere truth is that our children need us to give them two things: roots and wings).

After all colours fade, temples crumble, empires fall, but wise words endure.

How shall we use our gift of speech then? In one word: wisely!

The power

of words

The power

of words

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Feel fantastic for life!

Knowledge is not power. Knowledge is potential power. Here is the “feel fantastic for life” formula but knowing it will not be enough

unless you follow through.

This article is divided into categories followed by simple steps and tips. But first and foremost: use common sense.

Health

Change your weight. If you carry extra weight, make an effort to change it and keep it off. If you are a:

Night Eater: Limit eating after dinner to a fruit or yogurt. After you eat your last snack for the day, brush and floss your teeth. That way you will not want to go through the same process again!

Binge Eater: Plan something fun to do at binge times. Also, prepare and portion snacks ahead of time, thus when the time comes to eat something, all you will need to do will simply be to take your prepared snack and not have to look in the fridge or go through all the items in the “magic” cupboard.

Overeater: Increase vegetables and fruits to keep you full, and drink lots of fluids. Further, mentally condition yourself to feel differently about what you eat and convince yourself that you are full.

Sweet eater: Eat a fruit before each sweet food. Don’t deprive yourself of sweets because you will end up binging, but eat a sweet food only if you totally need it. Simply seeing it is not a good enough reason to make you eat it.

Use willpower: it's easy. If for example you see a chocolate, don’t focus on the minute pleasure you are going to get by eating it. Focus on the long-term pain you will experience by eating it i.e. not being able to wear the outfit you have seen at your favourite shop and looking like a million bucks!

Avoid fad diets. They give "diets" a bad name as they let you down long-term. They simply don’t work permanently and you want a permanent change. You definitely don’t want the “yo-yo” diet syndrome. You want to change your weight for ever! Thus, fad diets are not for you.

Fitness

Keep active every day.

If you find it boring, vary it.

Do stretches while watching television, working on the computer, or while at a business meeting (nobody will see you stretching your legs under the table!)

Read a book while on the stationary bike, or plan your schedule for the next day. It’s the perfect time to do some time management and to figure out the best answer to your business concerns.

Listen to music while on the treadmill and feel yourself moving up in the ladder of success. Visualize yourself being at the very top and being the best you can be.

Image

When you feel good about yourself, it's easier to eat well and be active

Improve the way you look and feel by:

Walking tall: have you ever seen a loser or a depressed person walking tall? NO! Only successful and happy people walk tall.

Taking an extra five minutes a day to care about how you look: the way you look will change the way you feel.

Smiling: your facial expressions (there are over 80 muscles on the face alone!) determine the way you feel. Try it! When you are really angry or frustrated by a situation, try smiling. How long do you think you can stay angry with a smile on your face? 5 seconds, tops!

Being positive: don’t sabotage your own success. If something goes wrong, in your life, in your business, in your relationship with people, then remember that “failure” can be your best friend. (The word “failure” is put in quotes as there really is no failure – there is only a wrong way about doing something. Thus you need to be flexible. If you have taken a wrong path/ decision somewhere, now is the time to change it and move on with more experience. Success in life is the result of good judgement. Good judgement is the result of experience. Experience is the result of bad judgement!)

Living each day with passion and saying nice things to people every day.

7

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Email: appointments@

diatrofologos.com

8

Train people

to get you

what you

want! The first question that needs an answer is: “Why

bother training people?” And the answer is simple:

Because people love to contribute to us! If given a

chance to do the right thing for us, or to please us,

they will. And most people feel happy when they are

actually giving – I know I am! (Bear in mind however

that this is totally different from manipulating

people.) Unfortunately, most people don’t know

what we want (because we have never told them) or

their attention is elsewhere or when they’ve done

something for us in the past, we didn’t acknowledge

them. Can you imagine what life would be like if we were

willing to show people what we want, in a way that

is easy for them to hear, and fun for them to

provide? In short, we could "train" people to give us

what we want and the catch is that if they enjoy the

experience, then we are both winners!

Despite this we are often unwilling to train. Instead,

we prefer to complain that we're not getting what

we want. We end up resenting that person for not

being how they should be, or not giving us what we

want! We even go a step further and think that they

should have known better. This is not only true in

the case of relationships but also at work, with our

boss, our employees, our colleagues, our parents,

and our kids.

If we're willing to give up the notion that

anyone should do anything, or know how to

please us, and accept that training is good

for all, then we can have a lot of fun!

Training people is simple! It only takes three simple

steps:

1) Find them right 2) Ask for something easy that they can do 3) Acknowledge or thank them Here’s a good example:

You are sitting in your living room. Suddenly your

husband gets up, goes to the kitchen and without

thinking about you, gets a beer for himself. Then he

comes back to where you are sitting. Seeing you

without a drink, he instantly wishes that he had been

more thoughtful and gotten you a drink as well. You

can say something sarcastic like: "Thanks darling", or

"Don’t worry I’ll get it myself". This is the common

response! However, you can surprise him (train him)

by saying: "Oh, what a great idea. Could I have some

wine please?" You see, you could have been upset

that your man wasn't thinking of you. Maybe you

are! But you don’t need to act from that. Instead,

you can:

) find him right for having a good idea

2) give him something easy to do

3) thank him at the end. You both get to win.

This is a simple but nifty technique. It might sound

overly simple, but if for a few days you observe

yourself and others when you want something, you'll

be beautifully surprised.

Here’s another example for you:

Think of something you would like someone to do

for you - something easy for them. Maybe something

you've always wanted more of, but not been sure

how to ask. In this example we'll use a lady wanting a

massage from her spouse:

1) Find them right - this means find something about

them or something they've recently done that you

like, and say it. For example: "Thanks for coming

home early tonight honey; it's great to see you".

2) Ask them to do something that's easy for them to

do; nothing too hard. For example: "Honey, would

you mind rubbing my shoulders for two minutes?"

3) Thank or acknowledge them. Yes - it’s obvious,

right? But so often this is missing from our

communication. "Wow - that feels great honey - you

have an instinct for this".

Now if you really want to put this to good effect,

once you've acknowledged them at the end of the

cycle, you can jump straight back to Step 2: "Could

you press a little harder there?"

And Step 3): "Ah - perfect". And Step 2): "Would you

run your fingernails lightly over my neck?".....Step 3)

"That feels great." If there’s a silence of more than a

few seconds, go back to Step 1).

Practice with small things. Pick one person, or try it

whenever you would like something, or are about to

complain.

Lastly, remember, that other people might be doing

the same thing to us, thus we are all winners!

Life vs. procrastination

Procrastination is the grave where your dreams,

aspirations, and hopes lie. Is that where you want

you dreams to end up? Buried? Aborted? Each

time we put off doing what we wish to

accomplish, each time we procrastinate, we bury

our dreams.

Why do we procrastinate? Here are some reasons

why:

One reason is an incorrect way of viewing life, a false perspective. We not only create the words we use, but later allow those words to create our perspective. Take the word "work," for example. Its connotation is negative. We don't think of it as a gift, but as punishment. It is something unpleasant and to be avoided. Therefore, we put off doing it. Although we may talk about "going to work," can you imagine Picasso, Michelangelo, or Mozart saying the same thing? They may have spoken about creating art, but never of working. How can doing what you love be considered work? If we realize that we are artists and the work we do is the medium we use to create our masterpiece, we too can come to love what we do.

Another major reason for procrastination is the feeling of being overwhelmed. The task just seems to be too much to handle. But if we remember that a thousand-mile trek begins with a single step, we will have the courage to begin. So, regardless how big your dream may be, if you break it down into small tasks, you will be able to accomplish it, one step at a time.

Fear of failure is another reason why people procrastinate. For instance, suppose someone dreams of writing a book. As long as they plan to write it "someday" in the future, they can brag about it. But what if they start and finish the project, and there are no buyers? Ugh! They'll be a failure! Or will they be? How can they be a failure if they learn something from their mistake? Don't let fear stop you. To fight fear, act. To increase fear -- wait, put it off, postpone.

Human nature also plays a role in procrastination, for we naturally avoid pain and are drawn to pleasure. So if we view our chore as a pain in the neck and watching TV as a pleasure, we will likely postpone the chore and watch TV instead. Thus, we need to change our perspectives and our associations.

Let's not be like most people who sit around

waiting for their ship to come in, only to discover

it is a hardship. And, allow me to be a little

sarcastic about the topic (as I believe that this is a

very serious topic) and say that if you still have

problems with getting things done now, you may

want to consider joining Procrastinators

Anonymous - they've been around for years, but

have never gotten around to having a meeting!

9

Control your

thoughts? Have you ever been hurt by what someone said?

Have you ever been encouraged by what someone

said? Of course, you have. Such is the power of

words. They can uplift us or depress us. They can

shape us, make us, or break us. The messages that

were constantly repeated to us as children have

become a part of us. They sink into our subconscious

and automatically replay in our mind as self-talk.

If you were constantly praised, you grew up with

confidence. If you were constantly criticized, you

grew up feeling powerless. If you were like most of

us, you grew up with some praise and some criticism,

so you are only partially messed up. Once you are

aware of the causes of your self-doubts, fears, anger

and other forms of self-limiting behaviour, you can

do something about it. What can you do? You can

replace the negative messages running through your

brain with positive ones.

These positive messages are called affirmations. And

with constant repetition, they will penetrate our

subconscious. Once there, they will form new beliefs,

which result in new behaviour. Should you be

practicing affirmations? Whether you agree with the

practice or not, you are already doing so. You are

constantly talking to yourself. If those thoughts are

positive and inspiring, great! Keep it up!

However, if you find negative thoughts flooding your

mind and holding you back, it’s time to take control.

It’s time to start affirming what you want in life and

control your destiny. You can do this by creating and

repeating your own affirmations. Now, let’s move on

to what you should know about the proper

construction of affirmations. The more you adhere to

the following principles, the more effective your

affirmations will be.

1. How to compose affirmations

Focus on what you want, not on what you want to

avoid or what you don’t want. For example, if you

want to stop smoking, don’t say, "I want to stop

smoking" because that would focus on the behaviour

you’re trying to end. If you keep thinking about

smoking, you’ll feel like smoking! Instead, focus on

what you want by saying, "I want to live a healthy

lifestyle." Now the focus is on positive, healthy

behaviour. Don’t worry, once the message reaches

your subconscious, it knows that it is necessary to

stop smoking to achieve a healthy lifestyle, so it will

automatically create the desire for you to quit.

Keep your affirmation brief. If you try to say too

much, you lose focus. Concentrate on one issue at a

time. Once your affirmation begins to materialize

(and this takes about 3 weeks), you can move on to

another issue with a new affirmation.

Use the present tense. Don’t say, "I WILL grow

confident" otherwise your subconscious will keep

postponing your desire to "someday" in the future.

Instead say, "I AM growing confident." This works in

the present, the NOW.

Be specific. Don’t say, "I am shedding weight." After

all, your subconscious doesn’t know how much you

would like to shed, so it may stop after you lose one

pound! Instead, say, "I am shedding15 pounds by

October 31st, this year." Or even better, say: “I am 70

kg” (if that’s the weight you want to reach).

Use the 1st, 2nd, and 3rd person. When you speak to

yourself, you use the first person. For example, you

may say, "I am ugly." But this thought was planted

into your subconscious by people saying, "You are

ugly." Also, at times, you heard others speaking about

you: "Peter is ugly." Your subconscious is used to

hearing the 1st, 2nd, and 3rd persons, so do the same

with your affirmation. In other words, "I am

handsome. You are handsome. Peter (if your name is

Peter) is handsome."

2. Removing conflict

If I use the affirmation "I am confident," isn’t it

because I lack confidence? If that’s the case, isn’t the

affirmation a lie? How can I believe a lie? There are

five ways to reconcile this seeming conflict.

1. Reword the affirmation so it is believable. For

instance, instead of "I am confident," say, "I contain

the seeds of confidence and courage and nurture

them daily." Or, simply say, "Each day I grow more

and more confident." The exact wording isn’t

important, just as long as it is believable to you.

2. Realize that your affirmation is not a statement of

fact, but an announcement of your goal. It is not a

fact, but the first step in manifesting your dream.

3. Use denial. Instead of merely stating, "I am

confident," say, "I am never cowardly. I am always

confident." If you only said "I am never cowardly,"

you would be focusing on negative behaviour, but

because it is immediately followed by, "I am always

confident," it remains a positive statement. The denial

announces to the subconscious that its present image

of you as cowardly is false.

4. Use two sheets of paper. On one sheet write your

affirmation 20 to 30 times. Each time you write the

affirmation, you immediately write the thoughts that

come to mind on the second sheet. Keep repeating.

Affirmation and response, affirmation and response.

As you do so, you will find your responses slowing

changing. For example, your thoughts may flow

from, "I don’t think this stuff works," to "I suppose it

is possible," then to "I guess if I practice it, it will

work after all," and then to "I want it to work. I know

it will work. I’m going to keep practicing every day

until it does work."

5. This method is to change your affirmation into a

question. So, instead of, "I am confident," say "What

do I need to do to grow courageous?" or "How can I

become courageous?" Your affirmation becomes a

question, which results in your subconscious

inspiring you with a plan of action.

3. Practicing your affirmation.

Before beginning, relax and clear your mind. Decide

what issue you want to work on or what goal you

wish to accomplish. Then, create your affirmation.

Next, practice writing your affirmation and responses

between 20 and 30 times. Do this every night before

going to sleep. The thoughts you experienced will

carry on as you fall asleep, hastening the time it takes

before your subconscious accepts the affirmation and

changes your behaviour. Do this every day for at least

three weeks before moving on to a new affirmation.

Keep a journal and record all the changes that are

occurring because of your affirmations. (This may

sound tiring but if your life is worth living then it is

also worth recording!) This will keep you focused,

strengthening and speeding up results. Persistence

and repetition (which is the mother of skill) are the

keys. Never skip a day. Make it part of your daily

routine. Energize your affirmation with emotion.

How will you feel after you achieve the desired

results? Experience those feelings now by visualizing

your success. This will energize your affirmation and

help it to bear fruit.

4. Manifesting your affirmations

Don’t just sit back, waiting for your affirmation to

magically transform your life. Start making things

happen today. Your actions and affirmations support

and reinforce each other. When affirmations and

action steps are practiced simultaneously, explosive

power is released, and your success is assured.

Therefore, do both.

For example, if I’m very shy, I may use this

affirmation: "I am no longer shy. I am comfortable

speaking to others." However, while I’m practicing

the affirmation, I take immediate action. It doesn’t

matter how small the steps are, as long as I take steps.

So, whenever I see someone I would like to speak

with, instead of ignoring them, I now say "Hi!" as I

walk by. No need to stop.

As I keep repeating my affirmations and this small

step, I will happily come to the realization that

speaking to others may be easier than I imagined.

Soon I will be ready to extend my "conversation"

from a brief "Hi!" to a lengthier "Hello!" Again,

there’s no need to stop or wait for a reply (I’m shy,

remember?). I’m just taking baby steps, but I am

making progress!

Before long, I will greet others with a "long" three-

word sentence: "How are you?" When I’m up to four

words ("Nice to see you!), someone will probably

stop me and start a conversation. They may ask

"Where are you off to?" and without hesitation, I’ll

probably say something like, "I’m going to the

library."

Wow! Miracle of miracles! I just had a conversation

with someone I’ve been wanting to, but was too shy

to speak to. How did that happen? The answer is, of

course, it happened because of the power released by

using affirmations and action steps together. And

what they are now doing for my shyness they will

soon be doing for other areas of my life! An exciting

thought isn’t it?

5. Reinforcing your affirmations

Mirror, mirror, on the wall: You can write your

affirmation on cards, and attach one to the bathroom

mirror, place one on the top portion of your computer

monitor’s frame, and another in your wallet or purse,

next to your money. Now every time you look at the

mirror, face your computer, or reach for some money,

you will see your affirmation. There is no need to

consciously look at it, read it, or say it. Its mere

presence will serve as a trigger to reinforce and

further implant the message in your subconscious.

You will soon think of other places where you can

put cards, such as in your car. Also, instead of a

bookmark, use an affirmation card to keep your place.

A thought is the

sculptor who can

create the person you

want to be

“Henry David

Thoreau”

10

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και επιστημονικές μεθόδους και με την εμπειρία των 30 χρόνων

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το Εργαστήριο διενεργούνται παντός είδους Αιματολογικές,

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Διεύθυνση: Θεμιστοκλή Δέρβη 20,

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Σηλ: (+357) 22 67 30 55 ,

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11

Learning time:

The cork of a wind bottle contains tannins. Take advantage of that and throw one in the pot when cooking seafood or octopus. The tannins will act as tenderizers.

If you are having a party and thinking of ways to keep your beer and soft drinks cold for longer periods of time … then here is your answer: fill up your washing machine with ice and … enjoy!

12

Famous quotes:

You must be

the change

you want to

become.

Mahatma Gandhi

Experience is a

comb given to you by

life … after you lose

your hair!

Judith Stern

A friend is the

person with whom

you dare be

yourself. P. Brown

Whoever keeps the ability to see beauty stays forever young! Franz Kafka

13

14

Searching for happiness is like riding a taxi in search of a taxi. You wouldn't take a taxi to search for a taxi, would you? Why search for what you already have? The search for happiness is no different. It's a search for something you already have. Granted, it may not be obvious, for your happiness may be hidden in the recesses of your being.

Do you remember the story of the ugly duckling? Hans Christian Andersen's fairy tale is a powerful story that strikes a chord with us because we see ourselves; for we are ugly ducklings. At least we think we are. Until we awaken to the fact that we are beautiful swans, we will be unhappy. Happiness is discovering who we really are. We were born as swans, full of potential, in love with the world, and happy. But we were told we were ugly ducklings and came to believe the lies. Like a huge mudslide burying a village, the lies people told buried our happiness. Although unseen, our happiness is still there, ready to reappear as soon as we wash away the mud. The swan is our true self; the ugly duckling is our false self. Another name for our false self is EGO. What is our ego? Nothing more than negative thoughts we have about ourselves. Examples of such thoughts are: "I'm worthless. I'm lazy. I'm bad. I'm stupid." These thoughts are lies, but after hearing them as young children we came to accept them as true. After repeatedly being told we were stupid, we came to believe it. Because of that belief, we acted stupidly. And that negative behaviour reinforced the negative belief. Before long, whenever we looked in the mirror, all we saw was an ugly duckling.

How do we break the cycle? We start by understanding what led us to believe we are ugly ducklings. We awaken by realizing that we are swans, magnificent beings capable of flight. Awareness of our true self is the beginning of happiness. As we wash away the mud (lies), our true nature will shine forth. As we realize that our actions were not based on “what we are” but what “we thought we were”, our potential will have the opportunity to unfold. True, after holding false beliefs for many years, it is difficult to find happiness in ourselves, but it is not possible to find it anywhere else. So, the time to

awaken is NOW. The sooner we change our perspective and thoughts, the sooner we will experience happiness. Our reality is created by the thoughts we focus on. We need to change our focus from what we can't do to what we can, from problems to solutions, from depression to inspiration, from doubt to confidence. Focus on what you want to be, not on what you think you are. Whenever we catch ourselves having a negative thought, it is time to ask, "Why am I experiencing this thought? What should I be thinking in its place? What action can I take to get back on track?"

Once we realize our true nature, we won't go looking for happiness in all the wrong places. But as long as we are trapped in our ego, we will feel that we are incomplete and imperfect. Believing that we are inferior, we will search for happiness outside ourselves. After all, the EGO believes that "Everything Good is Outside" (E.G.O.). We mistakenly believe we will find happiness when we do something else, move somewhere else, or meet someone else. But no matter where we move, what we do, or who we meet, we will always be in our own company. If we can't be happy where we are, we can't be happy were we're not. Is it possible to be happy if we do not accept and love ourselves? The surest and easiest path to happiness is to give it

to others. This idea is expressed beautifully in the

following Chinese proverb:

"If you want happiness for an hour -- take a nap.

If you want happiness for a day -- go fishing.

If you want happiness for a month -- get married.

If you want happiness for a year -- inherit a fortune.

If you want happiness for a lifetime -- help someone

else."

Along similar lines, Buddha said:

"Thousands of candles can be lighted from a single

candle, and the life of the candle will not be

shortened. Happiness never decreases by being

shared."

The Dalai Lama, who is the living Buddha of the

Tibetans, has said:

"If you want others to be happy practice

compassion

If you want to be happy practice compassion"

Happiness is a priceless gift. When we hold onto it,

it is a seed; when we share it, it is a flower. When

we divide it among others, it grows and multiplies.

Where do we go from here? Well, Oscar Wilde

describes two types of people, and we need to

decide which group we want to belong to:

"Some cause happiness wherever they go; others whenever they go."

Are you searching for happiness???

15

CARROT SOUP

Ingredients: 500 g carrots, coarsely chopped 1 large onion, coarsely chopped 1 small unpeeled potato,

coarsely chopped 2 tbsp olive oil 1 tsp fresh thyme 2 cups vegetable stock 2 tbsp fresh ginger, peeled &

chopped 2 tbsp peanut butter 2 tbsp fresh lemon juice Salt & pepper to taste

Procedure:

Sauté the vegetables in the olive oil over

medium heat for 5 minutes to release

their flavors. Add the herbs and broth, and

cook until soft, about 15 to 20 minutes.

Puree in two batches in a blender. Add the

ginger, peanut butter, lemon juice, salt,

and pepper. Mix well and serve hot.

Per serving: calories: 135, protein: 2 gm,

carbohydrates: 15 gm, fat: 6 gm.

Makes: 6 servings

This is a creamy but very

healthy soup.

BASIC VEGETABLE STOCK

Ingredients: 1 large onion, coarsely chopped 1 large leek, cleaned, cut

into 1” pieces 1 large carrot, cut into 1” pieces 1 rib celery cut into 1” pieces ½ tsp olive oil 8 cups water 1 cup dry white wine (optional) 4 cups mixed chopped

vegetables 6 parsley sprigs 1 bay leaf 4 whole allspice 1tbsp peppercorns 2 tsp bouquet garni Salt and pepper, to taste

Procedure:

Sauté the onions, the leeks, the carrots, and

the celery in a stock pot for 5 minutes. Add

water, wine, and chopped vegetables. Tie

herbs in cheesecloth bag and add to pot. Heat

to boiling; reduce heat and simmer, covered,

1½ - 2 hours. Strain stock, pressing lightly on

vegetables to extract all juices; discard solids.

Season with salt and pepper. Cool; refrigerate

or freeze.

Per cup: calories: 12, protein: 0.4 gm,

carbohydrates: 1.8 gm, fat: 0.4 gm.

Makes: 8 cups

16

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