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LCFW-Ebook.Pdf Like Chocolate for Women – Self-care is not selfish – it’s essential Published by Creative Wellbeing International P.O.Box 1192 Mooloolaba, Queensland 4557, Australia Copyright © 2009 Kim Morrison and Fleur Whelligan ABN: 77 0256 44727 First published 2009 Reprinted 2009 Reprinted 2010 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the authors. Cover and text design by Holly Odgers from Allure Creative www.allurecreative.com.au Photography by Leanne Harrison and Kim Morrison. Inside back cover painting by Kim Morrison using Go Arty design www.goarty.com.au Printed in China at Everbest Printing Co. www.everbest.com Distributed by Creative Wellbeing International PO Box 1192, Mooloolaba, Queensland 4557. [email protected] This book does not replace diagnosis or treatments by qualified medical practitioners — it is based on the expertise and experience of the authors. Owing to the biochemical structure of essential oils, a small number of people may react differently to essential oils than expected. It is for this reason the authors (and publishers) make no guarantees as to their effects and uses. If you are in doubt or concerned about using certain essential oils seek professional medical advice. No liability will be accepted for misuse, abuse or different reactions to the oils. ISBN: 978-0-646-51006-4 Dedication This book is dedicated to the remarkable women who breathe love and strength into our lives … you know who you are. It is also a testament to the depth of friendship and the enduring bond that connects women everywhere. Contents Dedication 3 Forewords 8 Preface 10 Introduction – How to use this book 14 CHAPTER 1: INTRODUCING AROMATHERAPY 17 Aromatherapy — the ultimate self-care tool 18 What is aromatherapy and how does it work? ................................. 19 What is an essential oil? ................................................................... 21 Shopping for quality essential oils and blends .................................. 22 Top, middle and base notes .............................................................. 23 A word of caution ............................................................................ 24 The top 28 essential oils for self-care 26 Everyday aromatherapy — how to use essential oils 35 Massage ........................................................................................... 37 Vaporisation ..................................................................................... 38 Bathing............................................................................................. 39 Footbath .......................................................................................... 40 Compress ......................................................................................... 41 Inhalation......................................................................................... 41 Spritzer............................................................................................. 43 Direct ............................................................................................... 43 Essential oil quick reference blending guide...................................... 44 The daily aromatic body boost 46 Body blends to support your day...................................................... 49 CHAPTER 2: LOOKING AFTER YOURSELF FROM HEAD TO TOE 51 Make yourself a priority 52 Turn daily routines into self-care rituals 55 The truth on beauty 61 3 categories of natural ...................................................................... 62 Questionable and harmful ingredients in skincare ............................ 63 Ageing gracefully.............................................................................. 65 Cosmetic surgery and appearance medicine ...................................... 66 Natural alternatives to surgery ......................................................... 68 Where to from here? ........................................................................ 69 4 Like Chocolate For Women The 3 step no-fuss skin and body care regimes 71 Natural skincare............................................................................... 71 Goodies in the kitchen...................................................................... 75 Helpful skin remedies ....................................................................... 76 Natural bodycare ............................................................................. 80 Safe sun care .................................................................................... 83 Tanning the healthy way .................................................................. 86 The home spa ................................................................................... 87 Getting a grip on grooming 90 Your crowning glory ........................................................................ 91 Your pearly whites ........................................................................... 94 Hands, nails and feet ........................................................................ 94 Body aroma...................................................................................... 96 Makeup the natural way .................................................................. 96 Perfume .......................................................................................... 100 CHAPTER 3: YOUR MENTAL AND EMOTIONAL WELL-BEING 101 Build that bridge girlfriend! 102 Me time — my time 107 A time to learn and grow ............................................................... 108 A time to be quiet and still ............................................................. 113 Connectedness 119 Social connectedness ...................................................................... 119 Inner connectedness ....................................................................... 120 Nature connectedness..................................................................... 120 The power of self-talk 122 Your inner critic ............................................................................. 124 The sub-conscious .......................................................................... 125 Affirmations ................................................................................... 125 Declutter your life 128 Live the life you’ve always wanted 131 Dreaming ....................................................................................... 131 Goal setting .................................................................................... 132 Time management for the busy woman .......................................... 134 Happiness is a decision and state of mind ...................................... 137 Self-care is not selfish – it’s essential 5 Contents Everyday leadership 140 De-stress and empower 144 What is stress and how does it affect you? ..................................... 145 Symptoms of stress ......................................................................... 147 Top stress busters ........................................................................... 148 Breathing........................................................................................ 150 Good night sleep tight .................................................................... 154 CHAPTER 4: YOUR PHYSICAL WELL-BEING 165 Eat, drink and be merry — but do it naturally 166 Technology foods vs nature foods .................................................. 166 Liquid gold..................................................................................... 168 A sweet tooth ................................................................................. 169 The 80/20 rule................................................................................ 170 Questionable ingredients to avoid in food ...................................... 171 Supplementation — what is it and who needs it? ........................... 172 Nature’s supplements ..................................................................... 174 Culinary aromatherapy – the top 12 citrus, herbs and spices .......... 177 Shake that butt — get moving 186 Incidental vs planned exercise ........................................................ 187 What’s the motivation? .................................................................. 188 Exercise – a good life sentence........................................................ 189 Set manageable goals...................................................................... 191 Why the morning works best ......................................................... 192 Helpful exercise tips ....................................................................... 193 Let’s make exercise easy ................................................................. 195 CHAPTER 5: POSITIVE RELATIONSHIPS 199 You’ve got personality 200 Relationships with others 207 10s, 20s, 50s, 75s, 100s.................................................................. 207 Your relationship with your partner ............................................... 209 Work relationships ......................................................................... 212 Apologies and forgiveness .............................................................. 214 6 Like Chocolate For Women Girlfriends, girl power, girl talk 217 A reason, season or lifetime...........................................................
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