Wednesday, April 07, 2010

I'm back! Foods for Feeling More Sexy



Well, if you've even tried to access this you know I've been gone along time. However, I decided I need to come back, even if it's just for my own sanity. Since the last post, we've moved and we'll be moving again this summer. I'm still working out. I love the new gym I'm at. It's called Sport & Health and honestly it's the best gym I've been to. Now, here's a tidbit. An About.com article on Foods to make you feel more sexy. Enjoy!

http://nutrition.about.com/od/changeyourdiet/a/SexyFoods.htm?nl=1


Lise

www.lisefuller.com

Friday, April 25, 2008

Watch the Freebie Subscriptions!

Hi, all. Yeah, sorry the website isn't up yet but thought this info important enough to post. Read this on why you should perhaps turn down freebie drugs from your doctor--a CNN article.

http://www.cnn.com/2008/HEALTH/04/24/ep.samples/index.html

Blessings!

Lise

Tuesday, February 12, 2008

COming Soon!

Hi, all. Just wanted to let everyone know that I'm redoing my website and when I launch it (planning for March) then I'm going to restart the blogs. Hang in there! An thanks for staying with me.

~ Lise Fuller

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year; Best Newsletter Article of the Year for 2006-Colorado Romance Writers

~On Danger's Edge, available at Borders, Barnes & Noble and in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, available at Borders, Barnes & Noble and in e-book, Cerridwen Press, www.cerridwenpress.com

Wednesday, June 13, 2007

The Spirit of Success-- The Second Pillar


Hey, everyone, and welcome back! I've got three posts today. These are all from the CoffeeTime board I'm doing. Enjoy!

As we talked about previously, the mind is the most powerful tool you have on your road to good health. In conjunction with that is your WILL, your spirit to be healthy. We all say we want to be healthy but then we let ourselves get distracted by other aspects of our lives. And sometimes, quite frankly, we DON'T have enough desire to complete the task. And we should. For me, the day I made my health a priority was when I found out that my cholesterol was way out of whack. I had several family members who either died or were seriously sick from different types of heart issues. I didn't want that to be me. I saw my mother, a once very active person, whither from a stroke. I didn't want this for myself, or for my family. My point is, you have to make YOUR health a priority. Yep, it might be a little selfish, but it's a good selfish. One everyone should practice. I looked at it this way--if I was gone, what would THAT do to my family?

My point is that you need to sharpen your focus on your health, bring it to the forefront of your desire--because it affects EVERYTHING! Everything that you do is affected by your health. Make it a priority.

Now, I know sometimes focusing on your training & diet can be tough, but there are ways to help you along, ensure that you stick to your routine.

1) Get with people who are putting health a priority in their lives as well. Nothing helps more than a solid support group. And in this time, especially until you get this established, try to minimize that which pulls you away from this.

2) Make SOLID appointments with yourself. For example, don't just join a gym, sign up for classes, something that you'll stick with. Get a trainer, join a running/exercise group. Schedule your workouts on your calendar and stick with it. Make yourself accountable.

3) PLAN your exercise routines and diet AHEAD of time. And stick with it. This way if something comes up, you'll be prepared to handle it.

Now, let me give you your FIRST exercise--one that will attack one of the biggest problems that I see especially women have--that of self-esteem. One thing I've noticed, women are SO hard on themselves! Let's stop. So, do this. Every morning when you wake up, I want you to look in the mirror and say five times: "I am a healthy, strong, powerful and sexy woman." Add whatever words you need to this string. And DO it. Every morning.

K, next post--the third pillar.

~ Lise
__________________
How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

The Physical Being, the third pillar


K, we're now down to the nitty gritty, what most people start with. Now put on what we talked about regarding your mind and spirit, and let's talk about the last thing, your body. Now, the two big things that we can control that affects this is, of course, diet and exercise. There are many ways to approach both of these things. Many of them can work, but you need to stick with the road you choose. Remember, many roads lead to Rome. You had to pick the one that suits you and stick with it. That doesn't mean you can't experience different roads. In fact, I think you should. Because the best way to STICK with a program, is to design one yourself that will suit YOU. You're the one that is doing this. Set it up so you CAN be successful! Do what you like and you will have a better chance of sticking with it.

~ Lise
__________________
How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

About Being Physical


Hi, all. This is my third post for the day.

K, now we've talked about the three pillars. Here's some more on the physical. I look at this at a two-pronged fork: Diet and exercise. You need to fit both into your day, and the diet is definitely the easiest, or is it? Sometimes resistance to certain foods is tougher than the lifting I do--I swear! But you have to eat and it doesn't take anymore of your precious time--except to actually prepare your foods. I was bad about this. I ate out way too often, and still do. But I make better choices which is what's important.

Now, what I'm going to encourage you to do is keep two logs: one for what you eat and one for your exercise (and you can include things like walking stairs, housecleaning, etc. These burn calories.) This will help you stay on track. Now, don't make any drastic changes--yet. First, track yourself for a week and get a baseline and see where you are. This will give you the momentum to change.

The other thing I want you to do is google an exercise guide, one that tells you about how many calories a certain activity will burn, and a food calorie/nutrition guide. Find one that will give you the breakdown of the foods you eat. This is often on the back of the food package but raw foods don't have this. Find something because it's important to know the calories as well as the fat/carb/protein ratio you're eating.

Now, why do this, you ask? And why keep track of these things? Because in all honesty, weigh control is a very simple formula. Calorie input less calorie output. If you keep yourself in a deficit mode--more calories expended than input, you'll lose. If you keep yourself on the plus side, you'll gain. Make sense?

Enough for now. Again, keep track. You can use a little notebook and make sure you put EVERYTHING in it. Even that little hard candy you eat as you walk out of the restaurant. K?

Talk to you soon.

~ Lise
__________________
How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Thursday, June 07, 2007

The Three Pillars of Good Health

Hey, everyone! I'm posting this month at Coffee Time Romance (www.coffeetimeromance/boards) in their diet & fitness section. Look for my name. Anyway, I wanted to share them here as well. This is the first post of the day and the start of the discussions. I have another as well which is shown after this one!


Hi, all, if you've read my "Join Me for June Fitness" (or whatever I called it--can't go back and see) you know that I'm posting this month for the June Jubilee about fitness. And if you want to know why and my background, please check out my website at www.lisefuller.com/fitness and you'll see why. Also, I'll be pulling in some info from my blog at www.lisestips.blogspot.com from time to time. And keep in mind, these are MY opinions and things that worked for me. But you must decide what is right for you. I don't profess to be a health care pro so make sure you talk with yours should you feel you need to.

Now, the three pillars. First ask yourself this question--why do you want to lose weight (or gain for that matter) or why is your weight important to you? Hmmm?? In reality, isn't the real reason to be healthy than to look like some fake model whose had several operations to get the 'perfect' body? (And WHO decided what perfect was, I ask you!) Hey, we focus so greatly on "weight loss", which is only a small indicator of health than we sometimes forget why we want to lose (or gain) weight! And that's to be healthier!

Anyway, before I go off on a tangent I wanted to present to you what I see as the three pillars of good health. From what I've been told, the ancient Greeks believed that your mind, spirit and body were all important to good health. I think this is an essential trait. The mind is so powerful that it affects whether you can do or not. If you THINK you can't, you won't. Plain and simple. And your spirit--your will and motivation--are critical to any attempt to become healthier than what you are. So as we move on, I want to address these things as well--not just the physical aspects but the entirety of your being. So there you have it -- we are searching and working for good health! (not weight loss per se) and this includes all aspects of our MIND our SPIRIT and our BODIES. K? And remember these aren't inclusive of each other. Every aspect affects the others, so sometimes we'll be talking about them interchangeably.

Questions? Comments? Send me a post!

~ Lise
__________________
How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

The Mind is a Terrible Thing To Waste

THIS IS THE SECOND POST FOR TODAY!

Your mind. The object that runs you, the one where concepts develop, the thing that works to create and store your belief system. Wow, is it powerful. It's so powerful it works to force people to do some incredible things--good and bad. I can't imagine how much INTERNAL mental coercion goes into an individual that decides to blow themselves up in the name of Allah. And I don't want to. However, that same kind of focus can also heal people. Wouldn't that be a treat, to learn how to harness that power and turn it to good?

We all have heard of studies or known of people with similar diseases at about the same level of progress, and one person becomes healed and the other doesn't. Why? There's a lot out there about prayer, about positive thinking, that somehow helps with healing. We at this age certainly don't know enough about these things. However, there is one thing I know. Put your mind into what you want to do, visualize it, believe it, and don't give up. It will eventually happen for you. Maybe not in all the ways you think it will, but it will. George Eliot once said "It's never too late to be what you might have been." I believe that.

I love to ask people what they think their greatest weight loss tool is. I hear things like diet, exercise, low carb whatever, and it's OH so WRONG! Those are good things, yes, but the most powerful tool you have isn't the physical, per se. It's the stuff you and everyone else has that's from the shoulders up--your brain. Your mind is so powerful it affects everything you do and think, what you see, how you perceive. (Another good reason not to muck it up with mind-bending drugs!) Kay Olson from Body Solutions, RX (http://www.abernathyclinic.com/) puts it like this "See it, believe it, achieve it." Now, we all have obstacles in our lives, things that we PERCEIVE are holding us back. But honestly, isn't this part of living? The trick, the thing that gets others to succeed is that they take it as a challenge, not as a defeat, and find creative ways around the issue. (See, told you I had strong opinions!)

And to leave you with a great example, here's an article I keep on my fridge simply because this woman inspires me. This was from MORE magazine (Feb 2007), in their "Firsts After 40" section.

"My First Summit, Wendy Booker, 52, Manchester-By-The-Sea

"When I was diagnosed with multiple sclerosis at 44, my doctors told me to take it easy. I was a runner and a busy mom to three boys, so I ignored the doctors, ran a marathon and began speaking about MS. I heard about a team of people with MS who were going to climb Mount McKinley, in Alaska, one of the most difficult summits in the world. With no experience, I quit my job...to join the team. We headed to McKinley in 2002, but couldn't summit because of the weather.
"I decided to try again at 50, as part of an otherwise all-male team. WHen you reach base camp, it's a blue and white world of snow, ice, crevasses and avalanches. We climbed through a three-day blizzard, a lightening storm and a rockslide. Each day I would inject my medication while still inside my sleeping bag. Word got around on the mountain that the first woman with MS was about to summit. I was balancing on an 18-inch ridge when a team of four passed by and congratulated me. I started to cry. I was still crying at 20,320 feet, when I planted my flag folr MS after 17 days of climbing.
"I've since reached the summit of Mount Kilimanjaro and Mount Elbrus. I plan to conquer Everest by 2009. Yes, I have a chronic illness, but it's been more like an epiphany."

That's it for now. Many blessings to you and your good health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year; Best Newsletter Article of the Year for 2006-Colorado Romance Writers

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Monday, June 04, 2007

More Women Inspiration

Hi, all. Just another quick post for the day. There's a link for article from various stars and their inspiring stories should you all care to read. This are MORE women, so they're over 40. Here's the link: http://www.more.com/more/category.jsp?catref=cat5360022&esrc=esrbmoe0406a#Scene_3

Enjoy!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year; Best Newsletter Article of the Year for 2006-Colorado Romance Writers

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Antioxidant Smarts

Welcome back everyone and hope you had a great time last week.

In today's paper (www.gazette.com) they had a quiz about antioxidants which was pretty good. However, I'll summarize it here for you which gives you an idea WHY antioxidants are a big thing in health these days:

  1. Antioxidants slow oxidation, a natural process that leads to cell and tissue damage.

  2. There are lots of types of antioxidants. Some mentioned in the article were: Beta Carotene ~ found in yellow and dark green veggies like carrots, lettuce, etc., Lycopene ~ found in tomatoes, Vitamin C ~ found in citrus, broccoli, peppers & lots of other fruits and veggies, Vitamin E ~ found in nuts, seeds and oils.

  3. Although chocolate has some antioxidant properties there are other choices, such as a cup of bing cherries. Also, there's been no documentation that antioxidant supplements will help prevent heart disease (however, there may be other sources on this.)

  4. Antioxidants found in fruits and veggies can help recrease stroke risk.

  5. They don't have an exact amount of how much (or what kind for that matter) of antioxidants a person should have.

  6. Up to two glasses of red wine a day can provide a good source of antioxidants but beyond that will have the opposite effect (per the article.)

  7. Antioxidants can increase the amount of fluid in cell membranes responsible for sending more signals to brain tissues.

  8. Dark chocolate provides antioxidants called catechins.

K, that's it for now. (Had a great time at my daughter's wedding ~ thanks for asking!)


Many blessings to your health. OH! And come visit me at Coffee Time Romance this month on their boards. I'll be posting everyday about health and fitness.


~ Lise


How much danger would you face for the perfect romance?


Lise Fuller, http://www.lisefuller.com/, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year, 2006 Colorado Romance Authors Newsletter Article of the Year


~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, 4 1/2 Stars from Romantic Times


~Intimate Deceptions, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed


~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, http://www.cerridwenpress.com/

Tuesday, May 29, 2007

Carb Facts


First, a bit of news from me! This is the first of two posts I've made for today. I'll be at my daughter's wedding this weekend so after today I'll be off until next week. So I hope these articles inspire and motivate and hold you until I get back! Now, without further ado, there's been so much talk about low carb diets these days--and there are many of them. I will testify that these DO work. Like any diet, you just need to stick with it. But knowing what a carb is and how it affects you is paramount. Now, I've found these two articles from Laura Dolson at about.com. They're short and full of info. The first one is "7 Facts to Know about Carbohydrates" (click on the link to get the full article). The second, in the next post is about the 10 most common mistakes Laura sees that people make when they 'low-carb' diet. Now, since education is key, let's start with the carb facts:

Summary of "7 Facts to Know about Carbohydrates":
  1. Carbs = Sugar: Except for fiber, all carbs end up as sugar. Starches or complex carbs are only long strings of sugar. The question remains, then, how quickly do these convert into sugar. [Author note: As you may know, the complex carbs--if in pure form as you can read in the next bullet--break down more slowly and thus don't spike your glucose levels as high as simple sugars BUT this is only true if it isn't processed.]
  2. Misconception: Starches (complex carbs) break down slowly in the body: Not true. Most carbs from the grocers break down rapidly because the food manufacturers have already begun to process it--ground flour, refining, puffing, etc. Whole wheat flour is almost as glycemic as white, but it is more nutritious.
  3. Best Bets: Non-starchy vegetables, low sugar fruits and legumes: Best sources of phytonutrients, vitamins, minerals, etc. And legumes (such as pinto beans, etc.) are great because they break down slowly and have resistant starch [fiber] in them. Experiment with the legumes and see what fits for you.
  4. Eat Whole Intact Grains: If you can tolerate more sugar, then add whole grains such as rice, barley, quinoa, etc. These are broken down more slowly and have some resistant starch in them. [I think Flax Seed is also a good choice. It is low in calories and adds good Omega 3's into your diet!]
  5. Misconception: By the time food reaches our colon, the story is over: Nope. Digestion of fermentable carbs are going on here and there's the friendly bacteria that makes stuff good for our health.
  6. Eat Lots of Fiber: Eat both insoluble and fermentable fiber (soluble, resistant starch, oligosaccarides)
  7. You May have to put some extra effort in to get sources of resistant starch.
There you go. Now, read onto the next post to see what some pitfalls of low carb dieting can be!

Take care and ya'll have a great week!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com

Common 'Low Carb' Diet Mistakes!


SECOND POST OF THE DAY!

Low carbing it? Well, I'm here to testify that a low carb diet DOES work. But let's not make some radical mistakes--like cutting out ALL carbs. Any low carb diet should have some amount of GOOD carbs, such as whole fruits and veggies and/or whole grains. Now, as ya'll know if you've been reading this blog a while, I find articles I like to point you to. Here's a brief from Laura Dolson at about.com on the "Top Ten Low Carb Mistakes". And if you want the full article, click on this link: Top Ten Low Carb Mistakes

Now these are Laura's observations but they're well worth reading about and as she says, any newbie (or even an person who's done the diet a while) can make mistakes. Here you go:
  1. Getting Off on the Wrong Foot: Education yourself. Know what foods have carbs and what don't and what you're supposed it eat. And don't think all you're going to do is eat protein all day.
  2. Giving Up Too Quickly: Don't overreact when things don't move as quickly or as well as you think they should. A prime example is eating too few carbs to start then going into a "carb crash" (see her definition of this) and then giving up.
  3. Not Enough Vegetables: You should be eating more of the low-carb veggies than anything. From what Laura says, many people tell her they don't feel good eating low carb and she finds this is because they aren't eating veggies, or even fruits, at all. [Yes, time for some author notes here! THIS IS SOOOOOOO TRUE! I've done this and I know exactly what she means. And if you don't eat enough of the right kinds of veggies (such as crucifers, green beans, etc.) then you aren't getting enough fiber either and your digestion will suffer.]
  4. Not Enough Fiber: This goes hand in hand with what was said about the veggies.
  5. Eating Too Much: Hey, just because you're low-carbing it doesn't mean calories don't count. Don't stuff yourself. Let your body be your guide. [However, I know sometimes we fill up from bad eating habits before we realize we're full--so! Although she states you don't need to count calories, I'd certainly make sure you're getting the right serving size in your portions. Don't cheat. You'll only be hurting yourself.]
  6. Lack of Planning: You're trying to change old habits and instill new ones so don't sabotage yourself by not knowing out what you can and cannot eat, when to eat and have the foods you need readily available. You don't want to be caught in a hunger-jag and not be prepared!
  7. Getting Into A Rut: There's no reason to stick with a few foods. Every cuisine on the planet can be low-carbed. And you can low-carb a lot of foods by simply cutting out the starch and sugar.
  8. Problem Ingredients in Low Carb Packaged Foods: Be careful of foods claiming to be low-carb'ed, especially if they contain the product 'malitol', which can be just as bad as sugar in a lot of bodies [and for this author, it really jacks my body up!]. Anything saying 'net carbs' or 'impact carbs' deserves a closer look.
  9. Carb Creep: This is when you start to cheat a little here and there and all of a sudden you're getting carb cravings again. Watch out! This will hit you when you least expect it. [And trust me, it will cause havoc especially when you're under stress!]
  10. No Exercise: [Ouch!] Don't skip your workouts! Adkins called it non-negotiable. First, it lowers insulin resistance, second it's good for your body in many ways, third it's unlikely you'll be able to maintain your loss without it. [i.e.--make this part of your lifestyle change!]
K, that's it for now. My daughter is getting married this weekend SO I won't be posting again until next week. Take care and many blessings to your health!

~ Lise

How much danger would you face for the perfect romance?

Lise Fuller, www.lisefuller.com, www.myspace.com/lisefuller, ROMANTIC TIMES REVIEWERS CHOICE NOMINEE, 2006; Pikes Peak Romance Writers 2006 Author of the Year

~On Danger's Edge, print-03/07, available in e-book, Cerridwen Press, www.cerridwenpress.com, 4 1/2 Stars from Romantic Times
~Intimate Deceptions, available in e-book, Cerridwen Press, www.cerridwenpress.com, RECOMMENDED READS from Coffee Time Romance and Joyfully Reviewed
~Cutting Loose, print-04/07, available in e-book, Cerridwen Press, www.cerridwenpress.com