Working on your self- esteem may sound like a daunting, time-consuming task, but it doesn't have to be. Research has shown that bits and snippets of exercise here and there add up to make a real difference. It can be the same with self-esteem.

Here are ten quick ways to start pumping up your self- esteem and they don't take a lot of time:

Ask Yourself: Are You Wearing The Right Size?

Ladies, we need to stop jamming ourselves into too small sizes and take care of ourselves. Here are a few places to start:

Bras: It's time to resize! Fact: Over 1/3 of US women are wearing the wrong size bra. Probably almost another 1/3 is wearing the wrong style bra.

Here a few of the pitfalls we fall into:

A SELF-ESTEEM QUIZ

Here's a self-esteem quiz for you. Please answer YES or NO to the following questions to asses your own level of self-esteem.

1. Are you easily hurt by criticism?
2. Are you very shy or overly aggressive?
3. Do you try to hide your feelings from others?
4. Do you fear close relationships?
5. Do you try to blame your mistakes on others?
6. Do you find excuses for refusing to change?
7. Do you avoid new experiences?
8. Do you continually wish you could change your physical appearance?
9. Are you too modest about personal success?
10. Are you glad when others fail?

If you answered YES to most of these questions, you may want to look at ways to improve and build your self-esteem.

Here is another set of questions about self-esteem. Please answer YES or NO to the following questions to asses your own level of self-esteem.

1. Do you accept constructive criticism?
2. Are you at ease when meeting new people?
3. Are you honest and open about your feelings?
4. Do you value your closest relationships?
5. Can you laugh at and learn from your mistakes?
6. Do you notice and accept changes in yourself as they occur?
7. Do you look for and tackle new challenges?
8. Are you confident about your physical appearance?
9. Do you give yourself credit when credit is due?
10. Are you happy for others when they succeed?

If you answered YES to most of these questions, you probably have a healthy opinion of yourself and a healthy level of self-esteem. Remember, if you are dissatisfied with your level of self-esteem, you can take positive steps to improve it!

CAN SELF-ESTEEM BE CHANGED?

The good news is that self-esteem change be changed. Our self-esteem was shaped and influenced by other people, but we can choose whether or not we want to carry around THEIR messages with us forever. We don't have to let past experiences hold us back.

For example, if you received negative messages about yourself, you may be experiencing low self-esteem now. You may expect too much from yourself, and this can make low self-esteem even worse. But there is good news - you have choices to make - you can change the way you feel about yourself and you can learn to be more fair, reasonable, gentle, kind and loving toward yourself.

HOW CAN I RAISE MY SELF-ESTEEM?

Raising your self-esteem is a process and it takes time. Be patient with yourself and know that you can do this successfully! Here are some ideas that might help.

1.Question other people's opinion of you. If someone criticizes you, ask yourself if this information is correct. People may say negative things to you for a variety of reasons and many times those reasons are about THEM and not about YOU.

2.Listen closely to what you say to YOU about YOU. How many times a day do you criticize yourself? Call yourself names? Say negative things to yourself? Judge yourself unfairly? If you want to eliminate negative self-talk, the first step is to notice it, and then use positive self-talk instead. You may try using affirmations, which are positive statements, such as "I am a wonderful, lovable human being" or "I am strong and competent" or "I am a beautiful person". Write down the affirmations and put them someplace where you will see them often. Then repeat the affirmations to yourself many times a day, until they become a natural part of your messages to yourself.

3.Notice the positive thing about yourself. What are your strengths? What do people say that you do better than anyone else? What makes you unique? What do you like about yourself? Explore and appreciate our own special talents. It's vital to really NOTICE these wonderful things because it makes a difference in how you feel about yourself. Take the next step and make a list of these strengths. Keep the list handy and view it often to give yourself a boost when you need it.

4.Identify the things about yourself that you wish to change. We all have strengths and weaknesses. Take an honest look at yourself and identify areas for improvement or change. It is important, too, to identify those things that cannot be changed. Remember that accepting yourself is sometimes the BEST change you can make. Take small, easy and manageable steps, acknowledge EVERY change and success, and be sure to focus on progress, not perfection.

5.Set yourself up for success. Do things that help you to feel good about yourself. It helps to take the plunge and try new things too. Try a new hobby, make a new friend, or volunteer to help others. Each new positive experience counteracts an old, negative experience. Remember that no one is perfect and that we all make mistakes. Be gentle with yourself and remember that you had the courage to TRY.

6.Take good care of ALL the parts of yourself. Be sure to take good care of yourself PHYSICALLY with rest, nutrition, movement and exercise; EMOTIONALLY by dealing with your feelings in a healthy way and getting professional help when needed; MENTALLY by monitoring your thoughts and giving yourself positive message every day; SOCIALLY by having contact with positive, uplifting people; SPIRITUALLY by believing and being a part of something greater than yourself, and becoming and remaining positive and creative.

GETTING HELP

People can help. Being around people who are positive and affirming will help you to feel good about yourself. Try to avoid people w ho are negative or who put your down.

Get professional help when you need it. It helps to talk with a trained, professional counselor to discuss your self-esteem challenges, set realistic goals, and meet hose goals by learning new skills. This will help you to set up a plan to build and keep your self-esteem. Learning to feel good about yourself can help you to overcome loneliness, stress and depression. You CAN improve your self esteem. And remember, YOU ARE WORTH THE EFFORT!

CLOSING THOUGHTS

The true test of self-esteem is to have everything go wrong and to still love yourself and know that you are a good, valuable and worthwhile human being. When we treat ourselves in respectful, gentle, nurturing and loving ways - just as we would treat another person - THAT is having and practicing self-esteem.

If self-esteem is an issue for you, remember to:

1. Be proud that you are unique.
2. Develop your own special style.
3. View mistakes as learning experiences.
4. Think positively.
5. Take pride in what you do well.
6. Do the best you can at whatever you do.
7. Believe in yourself.

  Lynda Finn wrote to Largely Positive to take issue with that statement. Here's what she said: "Two people in that article spoke about weight loss as if it was easy. If weight loss was easy and if we knew we could keep it off, the multi-millions of people who are currently fatter than they would like to be would lose weight. It's just not that simple, as you know. When quotes like this appear, without qualification, it makes people feel bad, they think 'Gosh, if these clever people could lose weight, maybe I'm not trying hard enough.' I know this happens (and you probably do too) because I work with overweight women. So I feel it needs to be stated that for very many people, the majority in fact, significant and permanent weight loss is not possible."   "I agree with Lynda." Why should permament weight loss be any easier for those with a health condition that may warrant at least some weight reduction. It may, in fact, be harder for these individuals to lose weight. Paradoxically, weight gain can also be a side effect of some of the drugs used to treat conditions that result from obesity itself. Among these drugs are insulin and glyburide, treatments for diabetes, which is common among people with weight disorders.

Several prescription drugs can cause weight gain as a side effect by increasing appetite or decreasing metabolism. Such drugs include corticosteroids such as hydrocortisone (used for a variety of conditions to reduce inflammation); ethinylestradiol (a form of estrogen used in some oral contraceptives); anticonvulsants such as valproic acid; certain anticancer medications; and drugs such as olanzapine, haloperidol, lithium, and clozapine, which are used to treat psychiatric conditions. Several antidepressants may cause patients to put on weight, including tricyclic antidepressants (such as imipramine or desipramine), monoamine oxidase inhibitors, and selective serotonin reuptake inhibitors (SSRIs) -- such as paroxetine (Paxil), citalopram (Celexa), sertraline (Zoloft), fluvoxamine (Luvox), and fluoxetine (Prozac).

 A decade ago this summer, the world found out about the appetite-controlling hormone leptin, and suddenly a cure for obesity seemed within reach. Ten years later, though, obesity remains as vexing as ever - and there's nothing remotely resembling a silver bullet. Leptin, a hormone secreted by fat cells to shut off hunger, has turned out to be far more complex than initially thought. But a steady stream of insights over the years have illuminated leptin's complicated role within the body, and have made leptin therapy for weight management once again a distinct possibility. Researchers now predict clinical trials on new leptin- related drugs will commence within two or three years.

The leptin story began in the pages of the July 28, 1995, issue of the journal Science. Rockefeller University's Jeffrey M. Friedman, who had a year earlier discovered the genetic roots of appetite control, published evidence that a hormone - he dubbed it leptin from the Greek root leptos meaning "thin" - was the body's mechanism for signaling satiety. Essentially, fat cells secrete leptin, which travels through the bloodstream to the brain's hypothalamus, the control center for hunger, thirst, sex drive and other primal functions. When the body has stored enough fat, the hypothalamus is inundated with leptin, prompting it to stifle appetite and make us feel full.

"Needless to say, after the discovery there was a barrage of interest in many companies," said Alex DePaoli, director of global development at the Thousand Oaks, Calif.-based drug company Amgen, which paid $20 million to license leptin from Rockefeller University. Amgen quickly began human studies dosing people with weight disorders with leptin. Expectations were high. But the results were a severe disappointment.

Many conditions, including obesity, are still puzzles with missing pieces, puzzles that may remain incomplete during our lifetime. The same was true for people who lived 100 years ago. Yet they carried on, and we must do the same. We can live our lives to the fullest even while much remains to be learned.

Instead of lamenting the lost promises of magic bullets, we must be thankful each and every day for what we do have. We must be thankful to our bodies for what they allow us to do. And we must never put our dreams on hold while we wait for the perfect body. Most dreams don't need a perfect body. They can be accomplished in the body you have.

Blueberries are indeed becoming somewhat of a "magical food."

 Blueberries are rich in a number of compounds that today's researchers believe have medicinal properties. They are abundant in the antioxidant phytonutrient called anthocyanin, the pigment that gives the blueberry its rich, dark hue. According to a recent study from the US Dept. of Agriculture, blueberries ranked among the highest in antioxidant capacity of 100 different foods tested.

Research from the Rutgers Blueberry and Cranberry Research Center has found that, as with cranberries, blueberries can help ward off urinary tract infections by preventing infection-causing bacteria from sticking to the walls of the urinary tract. The center's research has also found that certain compounds in blueberries help make blood platelets less sticky, lowering the risk of blood clots and reducing the risk of cardiovascular disease. There is also evidence that berries enhance the way brain cells communicate with one another. When buying fresh blueberries, choose those that are firm, uniform in size and indigo blue with a silver, powdery look called the "bloom." Avoid mushy, shriveled or moldy berries. Blueberries are best eaten right away, but will keep up to five days if refrigerated. To freeze fresh berries, do not wash them before freezing. Take them right from the container and place onto a cookie sheet or pan in a single layer, then put in the freezer. Once frozen, transfer to a plastic bag, seal tight, and keep frozen. Don't refreeze them; they get mushy. (Environmental Nutrition, June and August 2005)

Suggestion:

Hi Carol! My name is Kristie Agee. I'm a singer/songwriter and I live in Nashville, TN. I am releasing my debut CD in October. It's going to be entitled "Big Fat Mamas Are Back In Style". You can find our more about me and listen to the title track of my CD at www.kristieagee.com. Dream BIG! Live LARGE! Love yourself COMPLETELY! www.kristieagee.com

Looking for plus size T-shirts. www.choiceshirts. com has adult T-shirts up to 6X. There are 124 Halloween designs alone and if you order 4 or more, shipping is free.

  If you haven't already, check out the "Love Your Peaches" collection for BBWs. Here's what owner Janelle Lowe has to say about her company:
My motto is "no boundaries." I started this company in 1996, because, frankly, I couldn't find any clothes in the marketplace that spoke to me, the confident plus size woman. I know it sounds corny, but Peaches is so much more than just a company to me. It's my response to the world that told me that I was too fat, that I had to wear black, that I couldn't go sleeveless, that I couldn't wear a bikini, that I didn't look good. Well, my friends, for me those barriers are coming down, and I hope they do for you too, because it's a wonderful thing to be free.
  I'm often asked what the name "Love Your Peaches" means. Those of you who are over 30 may remember this, it came from a line of an old Steve Miller song, "really love your peaches, wanna shake your tree." Great song. More than that, however, I chose the name because it speaks to self-esteem. As women, we really do need to "love our peaches". We need to smile when we think of ourselves, to believe that we are as juicy and luscious and desirable as a perfectly ripe peach. We've wasted way too much time being unhappy with our bodies. Isn't it about time we started living with joy? Go to: www.loveyourpeaches.com