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Vegetarian Lasagna

Vegetarian Lasagna
Preparation time: 20 min Servings: 6
Cooking time: 70 min

Ingredients:
3/4 lb lasagna noodles
1/4 cup seasoned breadcrumbs
1-1/2 tbsp grated Parmesan cheese
2 tbsp tomato paste
1/4 cup fresh basil, chopped
1/4 cup parsley, chopped
3/4 cup soft tofu
2 large celery stalks, chopped
2 cloves garlic, crushed
1 red bell pepper, seeded and chopped
7 oz mushrooms, chopped
6 tomatoes, peeled and chopped
1 tbsp olive oil
2 onions, chopped
2 carrots, chopped
Cooking Directions:
Preheat oven to 350°F. Heat oil in a heavy nonstick skillet over medium-high heat. Sauté next 5 ingredients about 5 minutes until onions are soft. Stir in mushrooms and cook 1 minute. Stir in next 4 ingredients and bring to a boil over medium-high heat. Reduce heat to low. Cover and simmer about 10 minutes or until vegetables are tender. Remove from heat. Beat tofu until smooth. Stir 1/4 cup tofu into vegetable mixture. Cook pasta in a large pot of boiling salted water 7-10 minutes, or until al dente. Drain. Spread a third of the vegetable mixture into a greased 9x13 in. ovenproof dish. Top with 2 sheets of pasta. Continue layering vegetable mixture and pasta, finishing with a layer of pasta. Spread remaining beaten tofu evenly over pasta. Combine breadcrumbs and cheese and sprinkle over lasagne. Bake 50 minutes, or until golden.
Nutritionist Recommended For:
Low Cholesterol
Nutrition Facts
Calories 130
% Calories From Fat 32.5%
Total Fat 4.7g
Saturated Fats 0.9g
Mono-unsaturated Fats 2.1g
Poly-unsaturated Fats 1.3g
Cholesterol 1.4mg
Sodium 150mg
Total Carbohydrates 18g
Dietary Fiber 4.4g
Sugar 8.2g
Protein 6.4g
More Information
Vitamins
Thiamin B1 0.18 mg Vitamin K 68 mcg Vitamin A 4700 IU Vitamin E 1.8 mg Pantothenic Acid 1.1 mg Vitamin B6 0.32 mg Choline 32 mg Riboflavin B2 0.21 mg Vitamin D 6.9 IU Vitamin B12 0.035 mcg Vitamin C 50 mg Niacin B3 3.3 mg Minerals
Sodium 150 mg Zinc 1.1 mg Copper 0.37 mg Iron 2.2 mg Calcium 100 mg Manganese 0.51 mg Magnesium 42 mg Fluoride 10 mcg Potassium 700 mg Phosphorus 140 mg Selenium 9.1 mcg

Halloween Stories The Llorona, Omen of Death

The Llorona, Omen of Death
retold by
S. E. Schlosser



They say that the Llorona was once a poor young girl who loved a rich nobleman, and together they had three children. The girl wished to marry the nobleman, but he refused her. He told her that he might have considered marrying her if she had not born the three out-of-wedlock children, which he considered a disgrace. The girl was determined to have the nobleman for her own, so she drowned her children to prove her love to him. But still he would have none of her and married another. Mad with grief, the girl walked along the river, weeping and calling for her children. But they were gone. So she drowned herself. For her crime, her spirit was condemned to wander the waterways, weeping and searching for her children until the end of time. It was said that whenever the wailing woman appears, someone will die.


Now I have heard that one night, two young men were out driving in their car one summer night with the windows down when they heard a terrible wail. It sounded like the desperate cry of a baby or perhaps an injured tom-cat. Beside the road, a white mist began to gather. It moved in front of a grove of palm trees and became the figure of a lovely young girl dressed all in white. Long dark hair hung loose down her back. She began to weep and wring her hands in agony, and the men realized that they were seeing the ghost of the Llorona. The driver gunned the engine and they drove away as fast as they could. The glowing figure of the Llorona remained visible in the rear-view mirror until the car turned the corner.

The men were upset by the vision, afraid that the rumors about her might be true. But nothing happened to them the rest of that night. After a few drinks to calm themselves, they were able to laugh away the incident. And in the golden light of the next morning, the young men decided they had imagined the whole thing.

The night after the ghost sighting, the two men were riding home passed the place where they had seen the Llorona when their car spun out of control. The automobile hit a tree in the palm grove where the Llorona had appeared the previous night, and both men were killed instantly.

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Will Power and Self-Discipline

Will Power and Self-Discipline

Sometimes, you wish to go for a walk, knowing how good it is for your health and how wonderful you feel afterwards, yet, you feel too lazy, and prefer to watch TV instead. You might be aware of the fact that you need to change your eating habits or stop smoking, yet, you don't have the inner power and persistence to change these habits.
Does this sound familiar? How many times have you said, "I wish I had will power and self discipline"? How many times have you started to do something, only to quit after a short while? We all have had experiences like these.
Everyone possesses some addictions or habits they wish they could overcome, such as smoking, excessive eating, laziness, procrastination or lack of assertiveness. To overcome these habits or addictions, one needs to have will power and self discipline. They make a great difference in everyone's life, and bring inner strength, self mastery and decisiveness.
Definitions of Will Power and Self Discipline
Will power is the ability to overcome laziness and procrastination. It is the ability to control or reject unnecessary or harmful impulses. It is the ability to arrive to a decision and follow it with perseverance until its successful accomplishment. It is the inner power that overcomes the desire to indulge in unnecessary and useless habits, and the inner strength that overcomes inner emotional and mental resistance for taking action. It is one of the corner stones of success, both spiritual and material.
Self-discipline is the companion of will power. It endows with the stamina to persevere in whatever one does. It bestows the ability to withstand hardships and difficulties, whether physical, emotional or mental. It grants the ability to reject immediate satisfaction, in order to gain something better, but which requires effort and time.
Everyone has inner, unconscious, or partly conscious impulses, making them say or do things they later regret saying or doing. On many occasions people do not think before they talk or act. By developing these two powers, one becomes conscious of the inner, subconscious impulses, and gains the ability to reject them when they are not for his/her own good.
Will power and self-discipline help us to choose our behavior and reactions, instead of being ruled by them. Their possesion won't make life dull or boring. On the contrary, you will feel more powerful, in charge of yourself and your surroundings, happy and satisfied.
How many times have you felt too weak, lazy or shy to do something you wanted to do? You can gain inner strength, initiative and the ability to make decisions and follow them. Believe me, it is not difficult to develop these two powers. If you are earnest and are willing to become stronger, you will certainly succeed.
In this article you will find some exercises and techniques for developing these abilities. These simple, but effective exercises, can be performed everywhere and at any time. Go slowly and gradually, and you will see how you get stronger and your life start improving.
There is a misconception in the public mind regarding will power. It is erroneously thought to be something strenuous and difficult, and that one has to exert and tense the body and mind when expressing it. It is a completely wrong concept. This is one of the reasons why people avoid using it, though they are conscious of its benefits. They acknowledge the fact that the employment of will power in their life and affairs will greatly help them, and that they need to strengthen it, yet they do nothing about it.
Will power gets stronger by holding back and not allowing the expression of unimportant, unnecessary and unhealthy thoughts, feelings, actions and reactions. If this saved energy is not allowed expression, it is stored inside you like a battery, and it becomes available at the time of need. By practicing appropriate exercises, you develop your powers the same way, as a person who trains his/her muscles in order to strengthen them.
Developing Will Power and Self Discipline
An effective method for developing and improving these abilities is to perform certain actions or activities, which you would rather avoid doing due to laziness, procrastination, weakeness, shyness, etc. By doing something that you do not like doing or are too lazy to do, you overcome your subconscious resistance, train your mind to obey you, strengthen your inner powers and gain inner strength. Muscles get stronger by resisting the power of the barbells. Inner strength is attained by overcoming inner resistance.
Remember, strengthening one of these abilities, automatically strengthens the other one.
Here are a few exercises:
1) You are sitting in a bus or train and an old man or woman, or a pregnant lady walks in. Stand up and give up your seat even if you prefer to stay seated. Do this not just because it is polite, but because you are doing something that you are reluctant to do. In this way you are overcoming the resistance of your body, mind and feelings.
2) There are dishes in the sink that need washing, and you postpone washing them for later. Get up and wash them now. Do not let your laziness overcome you. When you know that in this way you are developing your will power, and if you are convinced of the importance of will power in your life, it will be easier for you to do whatever you have to do.
3) You come home tired from work and sit in front of the T.V. because you feel too lazy and tired to go and wash. Do not obey the desire to just sit, but go and have a shower
4) You may know your body needs some physical exercise, but instead you keep on sitting doing nothing or watching a movie. Get up and walk, run or do some other physical exercise.
5) Do you like your coffee with sugar? Then for a whole week decide to drink it without sugar. You like to drink three cups of coffee each day? For a week drink only two.
6) Sometimes, when you want to say something that is not important, decide not to say it.
7) Don't read some unimportant gossip in the newspaper, even if you want to.
8) You have a desire to eat something not too healthy. For the sake of the exercise refuse the desire.
9) If you find yourself thinking unimportant, unnecessary, negative thoughts, try to develop lack of interest in them, by thinking about their futility.
10) Overcome your laziness. Convince yourself of the importance of what is to be done. Convince your mind that you gain inner strength when you act and do things, in spite of laziness, reluctancy or senseless inner resistance.
Never say that you cannot follow the above exercises, because you certainly can. Be persistent no matter what. Motivate yourself by thinking about of the importance of performing the exercises, and the inner power and strength you will gain.
Trying to attempt too many exercises when you are still a beginner, might end in disappointment. It is better to start training yourself through easier exercises at first, and gradually increase the number and difficulty of the exercises. Practice will improve and increase your power, giving you a lot of satisfaction.
Most of these exercises can be practiced anywhere, anytime. You do not have to devote special times for them. Believe me, they are very effective. Practicing them enables you to be strong and exercise will power and self-discipline in everything you do. This power would become available whenever needed.
If you practice weight lifting, running or doing aerobics, you strengthen your body. When you need to move something heavy, you have the strength for it. By studying French each day, you will be able to talk French when you travel to France. The same thing happens with will power and self-discipline. By strengthening them, they become available whenever they are needed.
It is important to remember not to choose exercises that might affect adversely your body or health. Deny and give up what is not necessary, futile or is harmful, but not what is vital for your well being. Always use your reason and common sense, so that you do no damage to yourself.
If for the sake of an exercise, you stop doing something that you usually do, and overcome the inner resistance concerning it, you may resume doing it, if it is not harmful. For example, if you love drinking orange juice, and for the sake of an exercise you switch to drinking apple juice, after doing so for some time and after it makes no great difference to you, you may go back to drinking orange juice, if you still like it. The point here is to develop inner strength, not making life difficult for you or continue doing things you don't like to do.
Advantages of Possessing Strong Will Power and Self Discipline
You need both of them in order to rule your thoughts and to be the boss of your mind. The stronger they are, the more control you have over your thoughts, and consequently your powers of concentration get stronger.
When you are the master of your mind you enjoy inner peace and happiness. Outer events do not sway you, and circumstances have no power over your peace of mind. This might sound too unreal for you, but experience will prove to you that all the above is true.
These abilities are essential for self growth, spiritual growth and meditation. They give you control over your daily life, help you improve your habits and behavior, and they are the keys to every success.
Practice the exercises presented here earnestly and persistently, and you will go really far.

Kuan Yin Goddess of Mercy and Compassion

Kuan Yin (also spelled Guan Yin, Kwan Yin) is the bodhisattva of compassion venerated by East Asian Buddhists. Commonly known as the Goddess of Mercy, Kuan Yin is also revered by Chinese Taoists as an Immortal. The name Kuan Yin is short for Kuan Shih Yin (Guan Shi Yin) which means "Observing the Sounds of the World".

In Japanese, Kuan Yin is called Kannon or more formally Kanzeon; the spelling Kwannon, resulting from an obsolete system of romanization, is sometimes seen. In Korean, she is called Kwan-um or Kwan-se-um. In Vietnamese, she is called Quan Âm or Quan Thế Âm Bồ Tát.

Kuan Yin is the Chinese name for the bodhisattva Avalokitesvara. However, folk traditions in China and other East Asian countries have added many distinctive characteristics and legends. Most notably, while Avalokitesvara can be depicted as either male or female, Kuan Yin is usually depicted as a woman, whereas Avalokitesvara in other countries is usually depicted as a man.

Along with Buddhism, Kuan Yin's veneration was introduced into China as early as the 1st century CE, and reached Japan by way of Korea soon after Buddhism was first introduced into the country from the mid-7th century.

Representations of the bodhisattva in China prior to the Song Dynasty (960-1279) were masculine in appearance. Images which later displayed attributes of both genders are believed to be in accordance with the Lotus Sutra, where Avalokitesvara has the supernatural power of assuming any form required to relieve suffering and also has the power to grant children. Because this bodhisattva is considered the personification of compassion and kindness, a mother-goddess and patron of mothers and seamen, the representation in China was further interpreted in an all female form around the 12th century. In the modern period, Kuan Yin is most often represented as a beautiful, white-robed woman, a depiction which derives from the earlier Pandaravasini form.

One Buddhist legend presents Avalokitesvara as vowing to never rest until he had freed all sentient beings from samsara. Despite strenuous effort, he realized that still many unhappy beings were yet to be saved. After comprehending the great demand, he became overwhelmed and his head split into thousands of pieces. Fortunately, a Buddha assembled him back together again. With eleven heads gazing to the front and sides, Avalokiteshvara possesses the unique gift to see everywhere at once and reach out to the needy.

A character known as Kuan Yin is also mentioned in the Book of Lie Zi as a Taoist sage, but it is unclear if this refers to the Kuan Yin later venerated as a bodhisattva.


In China, it is said that fishermen used to pray to her to ensure safe voyages. The titles 'Kuan Yin of the Southern Ocean' and 'Kuan Yin (of/on) the Island' stem from this tradition.

Another story, possibly Taoist in origin, describes Kuan Yin as the daughter of a cruel father who wanted her to marry a wealthy but uncaring man. She begged to be able to enter a temple and become a nun instead. Her father allowed her to work in the temple, but asked the monks to give her very hard chores in order to discourage her. The monks forced Kuan Yin to work all day and all night, while others slept, in order to finish her work. However, she was such a good person that the animals living around the temple began to help her with her chores. Her father, seeing this, became so frustrated that he attempted to burn down the temple. Kuan Yin put out the fire with her bare hands and suffered no burns. Now struck with fear, her father ordered her to be put to death. After she died she was made into a goddess for all of her kindness and began her journey to heaven. She was about to cross over into heaven when she heard a cry of suffering back on earth. She asked to be sent back and vowed to stay until all suffering had ended.

One version of this legend states that, at the point of Kuan Yin's father's execution of her, a supernatural tiger took Kuan Yin to one of the more hell-like realms of the dead. However, instead of being punished by demons like the other inmates, Kuan Yin played music and flowers blossomed around her. This managed to completely surprise the head demon. The story says that Kuan Yin, by being in that hell, turned it into a paradise.

Due to her symbolising compassion, in East Asia Kuan Yin is associated with vegetarianism. Chinese vegetarian restaurants are generally decorated with her image, and she appears in most Buddhist vegetarian pamphlets and magazines.

T'ai Chi

T'ai ChiSick of step aerobics? Tired of tennis, but still want to stay in shape? If you're looking for something to shake up your workout routine, try t'ai chi. T'ai chi (pronounced: tie chee) is great for improving flexibility and strengthening your legs, abs, and arms. Get ready to "Part the Horse's Mane," and give t'ai chi a try!

What Is T'ai Chi?
When you think about martial arts, karate and judo may come to mind. T'ai chi, sometimes called t'ai chi chuan, is also an ancient Chinese martial art form that was developed to enhance both physical and emotional well-being.


It's been said that t'ai chi is a combination of moving yoga and meditation. A person performs t'ai chi by practicing breathing exercises and a series of slow, graceful, flowing postures (also called poses) simultaneously. The postures consist of movements that are said to improve body awareness and enhance strength and coordination. Many people who practice t'ai chi say that they feel more peaceful and relaxed after a workout.

T'ai chi was developed in ancient China as early as 225 AD. The ancient Chinese believed that the body was filled with energy, or chi, but chi could become blocked, causing illness and disease. They believed that a person could help improve the flow of chi throughout the body and improve health by practicing t'ai chi exercises.

The many different styles of t'ai chi include:

Chen style
Hao (or Wu Shi) style
Hu Lei style
Sun style
Yang style
Zhao Bao style
The different types vary in intensity and focus. For example, Sun style is known for its fast footwork. The low-impact movements of Hao style can be practiced by people who are elderly or have special needs. In general, though, practicing t'ai chi improves strength, flexibility, and respiratory function.

You have many choices when it comes to choosing a t'ai chi workout. Many fitness centers and YMCAs offer t'ai chi classes, and many t'ai chi instructors also offer private classes. You may also want to try a t'ai chi video — there are several excellent videos just for beginners. Instructional websites, CD-ROMs, and books are also available to help you learn more about t'ai chi.

Before you start your first t'ai chi workout, you should dress comfortably so you can move and stretch easily. Shorts or tights and a T-shirt or tank top are great choices. Because t'ai chi is a martial art, some people who practice it wear a martial arts training uniform. T'ai chi is usually practiced barefoot or in comfortable socks and sneakers.

During a t'ai chi class, you'll participate in forms. Each form is a series of movements (also called poses) performed in a specific order. The poses that make up the forms sometimes have visually descriptive names, such as "White Crane Spreads Its Wings" and "Grasp Sparrow's Tail."

Here are a few poses that you might encounter if you take a t'ai chi class or watch a t'ai chi video:

Hands Strum the Lute: Slightly bend your left knee and place your weight on your left foot. Move your right foot and place it behind your left foot. Shift your weight back to your right foot and extend the left foot forward with the toes up. At the same time, slightly turn your body to the right, raise your left hand until it is level with your nose, and move your right hand horizontally to the inside of your left elbow. Direct your eyes toward the left hand.
Needle at the Bottom of the Sea: Shift your weight to your left foot and move your right foot, placing your toes behind your left foot and shifting your full weight to the right foot. Extend your left foot forward. Turn your body to the right, and circle your right arm to the right while moving your left hand to the front of your face. Look at the floor in front of your feet.
Closing Form: With your feet at hips' distance apart, extend both arms forward while turning your palms down. Lower both of your arms slowly to the sides of your hips and look straight forward. Shift your weight to the right foot and move your left foot toward the right foot.


Before You Begin
Before you begin any type of exercise program, it's always a good idea to talk to your doctor, especially if you have a health problem. But unlike many other sports, t'ai chi is based on continuous, flowing, low-impact movements, so it's a good workout choice for just about anyone.

Is your schedule jam-packed with school, work, and social activities? Here are a few tips for fitting in fitness and staying motivated:

Try a little at a time. If you don't have time to go through an entire form in your regular t'ai chi routine, try breaking up your workout into 10- or 15-minute chunks. During a long study session, reward yourself every hour with a few minutes of t'ai chi.
Go slow. Keep your expectations reasonable. Don't expect to be able to do all the moves perfectly right away. Masters of t'ai chi work on the forms continuously for years to perfect them. As you become more proficient, remember: The postures of t'ai chi are meant to be done slowly for best results.
Do what works for you. Some people have more success working out in the morning before the day's activities sidetrack them; others find that a nighttime workout helps them unwind before hitting the sack. Experiment with working out at different times of the day and find the time that fits your schedule and energy level best.
Get in a group. If you find that you aren't motivated to work out by yourself, attend a few t'ai chi classes and get social. An added benefit of taking the class: The teacher can help you with your form and give you tips to make your workout more effective and enjoyable.
Keep boredom at bay. Many people who work out regularly say that preventing boredom is the key to consistent workouts. If you've been doing t'ai chi every day and are feeling a little blah, mix it up with walking or a yoga video.
There's one caution about starting a t'ai chi routine, though: Once you start, you might not be able to stop!

Exercise boosts well-being after breast cancer

Exercise boosts well-being after breast cancer
SOURCE: American Journal of Epidemiology, October 1, 2009Published October 08, 2009NEW YORK (Reuters Health) - Being told you have breast cancer is tough emotionally, but regular exercise can help you keep your spirits up, a new study shows.

Among Chinese women diagnosed with breast cancer, those reporting even low levels of regular exercise were more likely to report better physical, mental, and social well-being than those reporting no exercise, Dr. Xiaoli Chen of Vanderbilt University Medical Center in Nashville, Tennessee, and colleagues found.

Women who exercised at levels recommended by the U.S. Department of Health and Human Services fared best. They reported the highest capacity for daily living and work or study, less distress, better body image, and higher quality relationships, the researchers report in the American Journal of Epidemiology.

In addition, the benefits of exercise were still evident more than 36 months after breast cancer diagnosis, Chen noted in an email to Reuters Health.

Examples of recommended levels of exercise include taking about a 45-minute brisk walk 3 days a week, or a 20-minute brisk walk daily; doing yoga for about 40 minutes 3 times a week or 20 minutes daily; or any aerobic exercise for about 30 minutes 3 times a week or 12 minutes daily.

Chen's team studied the value of exercise in 1,829 women diagnosed with breast cancer between 2002 and 2008, when they were nearly 54 years old on average and living in Shanghai, China.

Overall, 95 percent of the women had a mastectomy, 92 percent had chemotherapy and 28 percent had radiation therapy. Approximately 69 percent of the women exercised regularly at 6 months post-diagnosis and 74 percent were exercising regularly 36 months after their diagnosis.

The positive impact of regular exercise on well-being remained when the investigators allowed for numerous other personal characteristics, as well as health and disease related factors associated with quality of life.

These findings provide strong evidence that regular exercise plays an important role in improving quality of life for breast cancer survivors, Chen and colleagues conclude.

SOURCE: American Journal of Epidemiology, October 1, 2009

Smart Snacking

Smart Snacking
Between school, homework, sports, your after-school job, and hanging out with friends, it may feel like there's no time for healthy eating. And when you do stop to eat, it's probably tempting to go the quick and easy route by grabbing a burger and fries, potato chips, or candy.

But it is possible to treat yourself to a healthy snack. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going.

Even if you take time to eat three meals a day, you may still feel hungry at times. What's the answer? Healthy snacks. Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time.

Why Healthy Snacking Is Good for You
You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.
Judging Whether Snacks Are Healthy
Choosing healthy snacks means shopping smart. Be cautious of the health claims on food packages. Here are some things to watch out for.

Just because something is "all natural" or "pure" doesn't necessarily mean that it's nutritious. For example, "all natural" juice drinks or sodas can be filled with sugar (which is, after all, a natural ingredient) but all that sugar means they'll be high in calories and give you little nutrition.

A granola bar is a good example of a snack that people think is healthy. Although granola bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat, including a particularly harmful type of fat called trans fat. On average, about 35% of the calories in a regular granola bar come from fat. And there can be a lot of sugar in granola cereals and bars. Check the Nutrition Facts label on the package to be sure.

Be skeptical of low-fat food claims, too. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good. Many low-fat foods have nearly as many calories as their full-fat versions.

Whatever claims a food's manufacturer writes on the front of the package, you can judge whether a food is healthy for you by reading the ingredients and the nutrition information on the food label.
Smart Snacking Strategies
Here are some ways to make healthy snacking part of your everyday routine:

Prepare healthy snacks in advance. Did you know that you can make your own granola or trail mix? When you make something yourself, you get to control the ingredients and put in what's good for you! You can also keep plenty of fresh fruit and veggies at home so you can grab them on the go. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.
Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby. Half a cheese sandwich also makes a great snack to have on standby.
Make it interesting. Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
Satisfy cravings with healthier approaches. If you’re crazy for chocolate, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. Substitute nonfat frozen yogurt or sorbet for ice cream. If you’re craving savory munchies, snack on baked tortilla chips instead of regular corn chips and pair them with salsa instead of sour cream. Or satisfy salt cravings with pretzels instead of chips.
Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.
Don't slip up after dinner. Evenings can be a tempting time to indulge in sugary, fatty snacks. If you're really feeling hungry, don't ignore it. Instead, pick the right snacks to fill the hunger gap. Whole-wheat fig bars, rice cakes, or air-popped popcorn can do the trick, as can fruit paired with cheese or yogurt.
Treats to Try
Here are a few healthy snacking ideas:

Ants on a log — Spread peanut butter on celery sticks and top with raisins.
Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
Whole-grain pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper. Hummus also makes a tasty dip for cut–up veggies.
Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.
As with everything, moderation is the key to smart snacking. People who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then scarf down a large order of fries.

It's natural to feel hungrier at certain times — like between a long afternoon of classes and your swim meet. Knowing how much food your body needs to satisfy this hunger is critical. A handful of walnuts make great brain food before sitting down to do that math homework. But a whole bag won't help you add anything — except pounds!

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Clicksvista...You can click and earn 2.00 a day take that times 30 days in a month ot so you get 60.00.Not bad .Pay out is good I have already been paid via Paypal.
Click The Link on Side Bar....
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Characteristics of Tao

Tao Te Ching (TTC). (道德经 Dao de jing) The book does not specifically define what the Tao is, as a matter of principle. Fundamentally, Tao is undefinable, unlimited, and unnamable.

There was something undefined and complete, existing before Heaven and Earth. How still it was, how formless, standing alone and undergoing no change, reaching everywhere with no danger of being exhausted. It may be regarded as the mother of all things. Truthfully it has no name, but I call it Tao (TTC, chapter 25)

However, there are characteristics of Tao that are commonly noted and used to describe its functioning, particularly as guidelines for practicing te.

Tao is undifferentiated
All distinctions are actually relative comparisons bound together by their mutual reference. Thus (chapter 2) there is no such thing as 'long' except by comparison to 'short' and vice-versa; there is no such thing as 'being' except by comparison to 'non-being'. Because Tao itself has no shape or size, all comparisons fall within it, so there can never be 'real' differences. Often this is used to suggest a neutral, giving attitude - see TTC chapter 49.
Tao returns
"Return" is a complex concept: in one sense it is similar to 'nature abhors a vacuum' - "That with no substance enters there with no space" (TTC chapter 43); in another it reflects the natural cycles of the world (changing of the seasons, births of new generations); in yet a third it implies the natural return to quiescence that is the end result of all action (TTC chapter 14). This concept is often used to argue against forceful action, on the grounds that Tao (and its manifestations) will flow back, circumvent, and eventually undo any attempts to force it into a particular path.
Tao is subtle and quiet
The most important aspects of Tao are its unremarkable, unnoticed, everyday workings - "the softest thing in the world overcomes the hardest" (TTC chapter 43). Many places in the Tao Te Ching point out that dramatic, enticing or noteworthy events may catch the eye and assume significance, but that it is the slow, slight, unobserved and continuous movement of the manifestations of Tao that actually accomplish things. In this context, practitioners are cautioned to be unobtrusive, undemanding, and unsophisticated in their actions, and to know when to let go so that the unseen workings of Tao can carry the act to its completion.
Tao is simultaneously dispassionate and nurturing
Because all beings are manifestations of Tao, Tao - by definition - gives of itself wholly and completely to each. But by the same token, Tao is indifferent to the disposition of mere manifestations. Birth and death and life itself, from the perspective of Tao, are only movements and transformations of form. This is often used to suggest selflessness and detachment to practitioners; compare with the Buddhist notion of anatta (no-self).
In terms of western philosophy, the concept of Tao would be considered immanent, but it is a universal immanence that has no strict comparison to the normal (western) use of the term. There is nothing transcendent about Tao, no part of it that is separate from the universe.

In religious Taoism, Tao is understood in terms of these constituents: Jing 精 corresponding to energy; Qi 氣 or flow of energy; and Shen 神 or the Spirit. The triad Jing Qi Shen 精氣神 constitutes the Tao of all that is, and are represented as deities in the Three Pure Ones.

Tao

Tao (道, pinyin: dào (help·info) ) is a concept found in Taoism, Confucianism, and more generally in ancient Chinese philosophy. While the character itself translates as 'way', 'path', or 'route', or sometimes more loosely as 'doctrine' or 'principle', it is used philosophically to signify the fundamental or true nature of the world. The concept of Tao differs from Western ontology, however; it is an active and holistic conception of the world, rather than a static, atomistic one.

In Taoism, Tao both precedes and encompasses the universe. As with other nondualistic philosophies, all the observable objects in the world - referred to in the Tao Te Ching as 'the named' or 'the ten thousand things' - are considered to be manifestations of Tao, and can only operate within the boundaries of Tao. Tao is, by contrast, often referred to as 'the nameless', because neither it nor its principles can ever be adequately expressed in words. It is conceived, for example, with neither shape nor form, as simultaneously perfectly still and constantly moving, as both larger than the largest thing and smaller than the smallest, because the words that describe shape, movement, size, or other qualities always create dichotomies, and Tao is always a unity.

While the Tao cannot be expressed, Taoism holds that it can be known, and its principles can be followed. Much of Taoist writing focuses on the value of following the Tao - called Te (virtue) - and of the ultimate uselessness of trying to understand or control Tao outright. This is often expressed through yin and yang arguments, where every action creates a counter-action as a natural, unavoidable movement within manifestations of the Tao.

Tao is often compared to water: clear, colorless, unremarkable, yet all beings depend on it for life, and even the hardest stone cannot stand in its way forever.

How to Treat a Sore Throat

How to Treat a Sore Throat

Most of us are all too familiar with the signs: scratchiness, painful swallowing and that raw feeling -- all the uncomfortable symptoms of an sore throat. Sore throats are generally not a sickness by themselves; they are a symptom of another illness, such as cold, flu or strep. But a painful throat may be the first symptom you experience.


The good news is that there are steps you can take to treat your sore throat to make it a little easier to … well, swallow.



Step 1: Learn the Cause
The reason for your sore throat will make a difference in how you handle the pain. The best way to discover the cause is to examine the accompanying symptoms.


"Sore throats are [most] often seen with the common cold, and are a result of drainage [from the sinus passages] down the back of the throat," says Ladean Cross, a nurse practitioner and owner of Saguaro Family Clinic in Castle Rock, Colo.


Another cause of a sore throat might be a strep infection, she says. This frequently comes on with a headache, fever and/or stomach pain preceding it.


The Mayo Clinic adds two more ailments to the list of possibilities: the flu, which is often accompanied by body aches, chills, fatigue and a high fever; or mononucleosis, which is characterized by swollen lymph nodes and tonsils, a headache, skin rash and loss of appetite.

Step 2: Treat the Cause
By zeroing in on the reason for the sore throat, you can put yourself on the road to recovery:

If the cause is a cold, get plenty of rest and drink lots of fluids until the virus runs its course.
The flu can be treated effectively with prescription medication if you hit the doctor's office at the first indication of flu symptoms.
Strep also requires a trip to your provider for antibiotic treatment. Cross says that the best way to screen for strep is to wait 24 hours before heading to the doctor's office, because it takes that long for the bacteria to show up positive on a rapid strep screening.

Step 3: Treat the Pain
While you’re waiting for your body to recover, of course, there’s still that pesky sore throat to contend with. There’s no cure for a sore throat, but there are effective methods for relieving the discomfort.


Cross says a sore throat that accompanies a cold can be treated effectively with fluids and throat lozenges.


John Shufeldt, CEO of NextCare Urgent Care, adds that salt water gargles and Advil work well.


The Mayo Clinic also recommends stirring honey and lemon into a cup of very hot water and then letting it cool to room temperature before drinking it.


Cross cautions that cool or cold liquids are better for a sore throat than warm or hot, "since the latter can increase the swelling."


According to the Mayo Clinic, resting your voice is an easy way to curb the irritation and may help prevent laryngitis from occurring.

If your sore throat is accompanied by an inability to swallow, a fever over 101°F for more than 24 hours, a stiff neck, swelling on one side only or signs of dehydration, contact your doctor right away, Cross says.

The Meaning of Dreams

The Meaning of Dreams
By Emily Battaglia


Did you dream last night? Is a vivid dream you had last week still on your mind? Or perhaps you woke up and couldn’t remember what you’d dreamt about even though it was so good you didn’t want it to end. Dreams are a common part of everyone’s beauty rest. In fact, it’s estimated that we’ll spend about six years dreaming during our lifetime. With so much time spent dreaming, doesn’t it make sense that our dreams are somehow relevant to our life? Find out why we dream and if dreams act as a bridge to our emotions…

The meaning of dreams has been a classic debate in scientific laboratories and psychologists offices for thousands of years. In the earliest centuries, interpreting dreams occurred in the context of religion and philosophy. Then came the famed psychologist Sigmund Freud, who believed dreams were wish fulfillments arising from our unconscious psyche.

Today, researchers are more inclined to believe that dreams are simply the result of physiological stimulations that occur during sleep. With no one clear answer, what can we really learn from our dreams? Are they truly prophetic, or something much simpler?


The Sleep Cycle
One thing experts do agree on is the majority of dreams occur during the REM (Rapid Eye Movement) cycle of sleep, which occurs at 60-90 minute intervals throughout the night.

There are five stages of the sleep cycle we go through while we rest. After the fourth stage of this cycle, which is the deepest sleep stage, REM begins.

This fifth stage of the sleep cycle is a very active stage in which the heart beat is elevated, breathing increases and blood pressure rises. The easiest way to tell if someone is in REM sleep is to check for eye movement.

REM sleep is thought to be so important to overall health that numerous studies have been conducted to determine whether or not a lack of it affects mental abilities such as memory, concentration and learning.

While lack of overall sleep is known to cause problems in these areas, so far there’s no conclusive evidence that lack of REM sleep is the culprit. (See related article: 7 Tips for a Better Night’s Sleep)


What are Dreams?
When it comes to dreams, the age-old question is: Are dreams psychological or physiological?

There’s no definite answer, but one of the best physiological theories in summary is that dreams are the result of random electrical brain impulses that pull past experiences from the memory, and that dreaming takes over where the active (awake) brain leaves off.

But then there’s one of the most prominent psychological theories that comes from Freud’s “The Interpretation of Dreams.” He theorizes that our mind buries emotions that aren’t conscious to us, but when we dream, our mind releases those unconscious emotions.

Freud also believed many of our dreams are ways in which we act out our suppressed desires.

But what about those dreams that resemble situations from our current lives, or those common dreams we all seem to share? And if dreams are so telling of our own lives, why is it so hard to sometimes remember them?


Remembering Dreams
You’re on a tropical island, swimming with dolphins, when an old flame suddenly appears, and you really want to see what happens.

But a loud beeping sound is ruining the moment. Finally, you realize your alarm is going off and you reach for the snooze button so you can get back to the dream. But now you’re awake.

How long does it take for you to forget your dream?

Too often you may know that you dreamt or remember fragments of your dream, but the longer you take to process what you were dreaming about, the more you won’t remember.

Remembering dreams is the key to interpreting them. Stay in bed an extra five minutes or so and try to capture what was just going on in your head, bringing the subconscious into your consciousness.

Once your dream is firmly planted in your conscious memory, you’ll be able to use the details for interpreting your dreams.
Interpreting Your Dreams
If some dream researchers theorize that dreams have to do with individual circumstances from our lives, why do so many people dream about the same things?

Perhaps it’s the fact that, as unique as we all are, there is a common thread of experiences we all share at some time in our lives.

If you’ve ever dreamt one of the following dreams, you’re not alone. Here are what some dream decoders say these common dreams mean:

Being Chased
For some, this can be a harmless dream, but for others, it’s more of a nightmare. Often, you’re being chased by someone who never catches up to you.

What could this mean? Being chased usually represents a problem you’re running away from, and the person chasing you is symbolic of where that problem comes from.
Naked in Public
Almost all of us have experienced this dream of being naked while in public, usually at work or at school.

Going naked in public is said to mean you’re trying hide something (ironic, right?), or that you’re not well-prepared for something, and people will know it. (See related article: How to Stop Procrastinating)

Flying
You’re soaring in the sky, not even necessarily by way of wings. Dream decoders believe this dream means you feel in control of your life or have recently gained a new perspective on life.

However, if you feel scared while you’re in flight, this may signal you’re hesitant to face current problems or challenges in your life.

Losing Teeth
If your tooth is loose or all of your teeth have fallen out, you may be having issues with your appearance.

You might be embarrassed about something, which could be preventing you from successfully communicating with someone (teeth are a symbol of power and communication).
So is Freud on to something when talking about interpreting your dreams? Maybe, maybe not.

The fact remains that dreams are a part of our night whether or not the meaning of dreams can be tied to what’s going on in our lives. However, we can’t deny that dreams can be powerful and intense and can impact the beginning of a brand new day.

Are You Smart About Sleep?
Do you wake up feeling rested on most days of the week, or are you just not a morning person? Getting a good night’s sleep affects every aspect of your day, including your mood and your ability to be productive. And if that doesn’t get your attention, listen up: Your sleep habits can even affect the number on the scale.

7 Diabetes-Friendly Recipes

7 Diabetes-Friendly Recipes

Having diabetes isn’t a death sentence for your palette. Check out these 7 healthier takes on your favorite foods for every meal of the day…

Zucchini Frittata
A frittata, as a flat omelet is known in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu brunch dish or supper. In this version, fresh mint and basil brighten the mild taste of zucchini. If you prefer, use feta or ricotta salata (a type of Italian cheese) in place of the goat cheese.


Serves: 6
Preparation time: 35 minutes


Ingredients:
4 teaspoons extra-virgin olive oil, divided
1 cup diced zucchini (1 small)
1/2 cup chopped onion
1/2 cup grape tomatoes or cherry tomatoes, halved
1/4 cup slivered fresh mint
1/4 cup slivered fresh basil
1/4 teaspoon salt, divided
Freshly ground pepper to taste
5 large eggs
1/3 cup crumbled goat cheese (2 ounces)


Preparation:
1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3-5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30-60 seconds.


2. Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.


3. Preheat the broiler.


4. Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2-4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.


5. Place the pan under the broiler and broil until the frittata is set and the top is golden, 1-1/2 to 2-1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.


Enjoy!


Nutritional Facts
Per serving:
376 calories
28 g fat (10 g sat, 13 g mono)
445 mg cholesterol
10 g carbohydrates
21 g protein
3 g fiber
590 mg sodium
565 mg potassium


Nutritional Bonus: vitamin A (40% Daily Value), vitamin C (40% DV), iron (25% DV), folate (22% DV), calcium (20% DV)

Mushroom, Sausage & Spinach Lasagna
This Italian classic is made healthier with whole-wheat lasagna noodle that are higher in fiber than white noodles. To make this dish vegetarian, substitute a sausage-style soy product, such as Gimme Lean.


Serves: 10
Preparation time: 30 minutes


Ingredients
8 ounces lasagna noodles, preferably whole-wheat
1 pound lean spicy Italian turkey sausage, casings removed
4 cups sliced mushrooms (10 ounces)
1/4 cup water
1 pound frozen spinach, thawed
28-ounce can crushed tomatoes, preferably chunky
1/4 cup chopped fresh basil
Salt and freshly ground pepper to taste
1 pound part-skim ricotta cheese (2 cups)
8 ounces part-skim mozzarella cheese, shredded (about 2 cups), divided


Preparation
1. Preheat oven to 350°F. Coat a 9” x 13” glass baking dish with cooking spray. Put a large pot of water on to boil.


2. Cook noodles in the boiling water until not quite al dente, about 2 minutes less than the package directions. Drain, return the noodles to the pot, cover with cool water and set aside.


3. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and cook, crumbling with a wooden spoon, until browned, about 4 minutes. Add mushrooms and water; cook, stirring occasionally and crumbling the sausage more, until the sausage is cooked through, the water has evaporated and the mushrooms are tender, 8-10 minutes. Squeeze spinach to remove excess water, then stir into the pan; remove from heat.


4. Mix tomatoes with basil, salt and pepper in a medium bowl.


5. To assemble lasagna: Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top, trimming to fit if necessary. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, one-third of the remaining tomatoes and one-third of the mozzarella. Continue with another layer of noodles, the remaining ricotta, the remaining sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.


6. Cover the lasagna with foil and bake until bubbling and heated through, 60-80 minutes. Remove the foil and sprinkle the remaining mozzarella on the lasagna. Return to the oven and bake until the cheese is just melted but not browned, 8-10 minutes. Let rest for 10 minutes before serving.


Enjoy!


Nutrition Facts
Per serving:
316 calories
13 g fat (6 g sat, 2 g mono)
59 mg cholesterol
28 g carbohydrate
26 g protein
6 g fiber
681 mg sodium


Nutrition Bonus: vitamin A (90% Daily Value), calcium (35% DV), folate (15% DV)


Carbohydrate servings: 1-1/2
Exchanges: 1 starch, 1-1/2 vegetable, 1 lean meat, 2 medium-fat meat

Mixed Greens with Grapes & Feta
Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, makes this salad an elegant first course.


Serves: 8
Preparation time: 15 minutes


Ingredients:
For the dressing:
1/4 cup extra-virgin olive oil
2 tablespoons red-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste


For the salad:
8 cups mesclun salad greens (5 ounces)
1 head radicchio, thinly sliced
2 cups halved seedless grapes (about 1 pound), preferably red and green
3/4 cup crumbled feta or blue cheese


Preparation:
To prepare dressing:
1. Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.


To prepare salad:
1. Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among eight plates. Scatter grapes and cheese over each salad; serve immediately.


Enjoy!


Nutritional Facts
Per serving:
135 calories
10 g fat (3 g sat, 6 g mono)
13 mg cholesterol
9 g carbohydrates
3 g protein
1 g fiber
239 mg sodium
187 mg potassium


Nutritional Bonus: vitamin C (15% Daily Value), folate (9% DV)

Salmon Roasted with Tomatoes & Olives
Although you can use any firm-fleshed fish, such as halibut or cod, salmon is especially delicious with the roasted tomatoes and black olives. Serve with steamed green beans or broccoli florets and boiled new potatoes.


Serves: 4
Preparation time: 20 minutes


Ingredients
2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges
1/2 medium onion, peeled and cut into thin wedges
2 strips orange zest, cut into thin slivers
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1/3 cup pitted Kalamata olives, coarsely chopped
1 tablespoon chopped fresh rosemary
1/4 teaspoon salt
Freshly ground pepper to taste
1-1/4 pounds salmon fillet (about 1-1/2 inches thick), skin removed, cut into 4 portions


Preparation
1. Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.


2. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450° F.


3. Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.


4. Roast until the salmon is opaque in the center, 10-15 minutes, depending on the thickness.


Enjoy!


Nutrition Facts
Per serving:
372 calories
20 g fat (3 g sat, 6 g mono)
90 mg cholesterol
14 g carbohydrate
34 g protein
3 g fiber
585 mg sodium
1281 mg potassium


Nutrition Bonus: vitamin C (40% Daily Value), potassium (37% DV), vitamin A (25% DV), folate (18% DV)


Carbohydrate serving: 1
Exchanges: 2 vegetable, 5 lean meat,1 fat (mono)

Green Beans with Poppy Seed Dressing
These warm, fresh-tasting beans offer an exciting alternative to old standby mushroom-soup-based green-bean casseroles. Toasting the poppy seeds brings out their nutty flavor.


Serves: 4, 3/4 cup each
Preparation time: 20 minutes


Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 tablespoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed


Preparation
To prepare dressing:
1. Heat a small dry skillet over medium-low heat. Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool.


2. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.


To prepare beans:
1. Cook beans in a large pot of boiling water until just tender, 5-7 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.


Enjoy!


Nutrition Facts
Per serving:
113 calories
8 g fat (1 g sat, 5 g mono)
0 mg cholesterol
11 g carbohydrate
3 g protein
4 g fiber
104 mg sodium


Nutrition Bonus: vitamin C (20% Daily Value), fiber (15% DV), vitamin A (15% DV)

Carbohydrate Serving: 1

Mixed Berry-Almond Gratin
How simple and delicious are berries topped with a rich custard and baked into a crusty dessert (or breakfast) gratin. No one will ever guess that you've replaced much of the butter in traditional almond cream with tofu.


Serves: 6
Preparation time: 10 minutes


Ingredients:
1/3 cup slivered almonds (1-1/4 ounces)
1/2 cup granulated sugar or Splenda Granular
2 tablespoons all-purpose flour
Pinch of salt
1 large egg
1/3 cup firm silken low-fat tofu
1 tablespoon butter, softened
1/4 teaspoon pure almond extract
3 cups mixed berries, such as raspberries, blackberries and blueberries
Confectioners' sugar for dusting


Preparation:
1. Preheat oven to 400°F. Coat a 1-quart gratin dish or a 9-inch pie pan with cooking spray.


2. Spread almonds in a shallow baking pan and bake until light golden and fragrant, 4-6 minutes. Let cool.


3. Place sugar (or Splenda), flour, salt and almonds in a food processor; process until finely ground. Add egg, tofu, butter and almond extract; process until smooth.


4. Spread berries evenly in the prepared gratin dish. Scrape the almond mixture over the top, spreading evenly.


5. Bake the gratin until light golden and set, 40-50 minutes. Let cool for at least 20 minutes. Dust with confectioners' sugar and serve warm.


Enjoy!


Nutritional Facts
Per serving:
195 calories (138 calories with Splenda)
7 g fat (2 g sat, 3 g mono)
40 mg cholesterol
30 g carbohydrates (16 g carbohydrates with Splenda)
4 g protein
4 g fiber
48 mg sodium
164 mg potassium


Nutritional Bonus: vitamin C (22% Daily Value), fiber (16% DV)

Oatmeal Chocolate Chip Cookies
Here's a new take on an American classic. Tahini (sesame paste) makes these cookies sophisticated for adults and lower in saturated fat, while brown sugar and chocolate keeps them ever so delicious for the whole family.


Serves: 6
Preparation time: 15 minutes


Ingredients:
2 cups rolled oats (not quick-cooking)
1/2 cup all-purpose flour
1/2 cup whole-wheat pastry flour
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup tahini
4 tablespoons cold unsalted butter, cut into pieces
2/3 cup granulated sugar or 1/3 cup Splenda Sugar Blend for Baking
2/3 cup packed light brown sugar
1 large egg
1 large egg white
1 tablespoon vanilla extract
1 cup semisweet or bittersweet chocolate chips
1/2 cup chopped walnuts


Preparation:
1. Position racks in the upper and lower thirds of the oven; preheat to 350°F. Line two baking sheets with parchment paper.


2. Whisk oats, all-purpose flour, whole-wheat flour, cinnamon, baking soda and salt in a medium bowl. Beat tahini and butter in a large bowl with an electric mixer until blended into a paste. Add granulated sugar (or Splenda) and brown sugar; continue beating until well combined – the mixture will still be a little grainy. Beat in egg, then egg white, then vanilla. Stir in the oat mixture with a wooden spoon until just moistened. Stir in chocolate chips and walnuts.


3. With damp hands, roll 1 tablespoon of the batter into a ball, place it on a prepared baking sheet and flatten it until squat, but don't let the sides crack. Continue with the remaining batter, spacing the flattened balls 2 inches apart.


4. Bake the cookies until golden brown, about 16 minutes, switching the pans back to front and top to bottom halfway through. Cool on the pans for two minutes, then transfer the cookies to a wire rack to cool completely. Let the pans cool for a few minutes before baking another batch.


Enjoy!


Nutritional Facts
Per cookie:
101 calories (97 calories with Splenda)
5 fat (2 g sat, 1 g mono)
7 mg cholesterol
12 carbohydrates (12 g carbohydrates with Splenda)
2 g protein
1 fiber
45 mg sodium
56 mg potassium

Tap into Health Care Freebies

Tap into Health Care Freebies

Almost all health plans today offer free services, education and tools to keep its members healthier. Many consumers don’t know about phone lines staffed by nurses who offer medical advice 24/7 or discounts on gym memberships or equipment.


Trying to lose weight or stop smoking? Some plans have wellness programs to help you reach your goals. If you’re coping with a chronic illness, such as diabetes or hypertension, the medical staff of your plan’s disease management program can help you manage your health.


The best ways to find out about free benefits from any insurance plan is on the company’s Web site or call the member services number on the back of your insurance card.

Affiliate Marketing- You Need to Know to Succeed in Affiliate Marketing

Build your own list simply sending visitors to your affiliate websites through your affiliate URL is not good marketing. Again, having a website is not mandatory, but with the advantages presented, I’m glad I do have one, because it really makes affiliate marketing a lot easier for me. Buy an affiliate marketing e-book that doesn’t require you to have had any affiliate marketing experience in the past. Affiliate marketing is quite complex, and it would be impossible on the limited space here to explain all you need to know to succeed in affiliate marketing.Seventh among the Affiliate Marketing Tools for success, buy an affiliate marketing e-book that is easy to follow whether you are new to affiliate marketing or a seasoned affiliate marketer. Remember your task is to pre-sell which involves marketing and promoting your affiliate link to as many people as possible. To be successful, this does involve good marketing practices and a lot of hard work and dedication on the affiliate marketer’s part. Key Term: Affiliate Marketing is a widespread method of promoting a website, in which an affiliate is rewarded for every visitor; subscriber and/or customer provided through his/her efforts.However, remember, without action, you cannot blame this affiliate marketing article or any article for that matter. If you don’t have a website you can still take come up with a good affiliate marketing strategy for yourself. Success with Affiliate Internet Marketing Programs Though there is much information to obtain prior to becoming an affiliate; it can definitely pay off in the long run. These affiliate marketing article tips can be the most profitable affiliate internet marketing tips you ever learn and you are actually seeing this exciting method right here put into action within this article.No doubt affiliate marketing can make you a lot of money, but if you want to be at the top of the food chain and make the kind of riches that the top guns make, you do need your own product. More Guidance” Cutting Through the Information and Finding the Right Program for You” Whether you have already decided on which affiliate network marketing program you are going to use to make money on the internet or you are still looking for more answers to your questions there is place where you can go to receive more help than you will from any actual program out there. It is expected to become the 4th major type of Internet Marketing next to Affiliate Marketing, Search Engine Marketing and Search Engine Optimization within the next years. In affiliate marketing, the affiliate is compensated for every visitor, subscriber and/or customer provided through his efforts. Affiliate marketing is an easy way to start a business and make money because you don’t have to worry about customer service or product creation. While one can actually gain enormous success in affiliate marketing even without a website, it is a rare instance that “newbies” like you can reach the same levels of success. Don’t look at affiliate programs to be any less expensive than other means of online marketing.Affiliate marketing is not that simple. Truth: Affiliate networks are a powerful solution to the knowledgeable Internet Marketing Merchants. Affiliate marketing programs are best alternatives to those who are sick and tired of their arduous daily work just to climb up the venerated corporate ladder. The PIPS is a service that supplies a complete website setup on your own domain name and hosting account, and promotes affiliate products from the best affiliate programs online, namely SFI, Empowers, Internet Marketing Centre, Internet Marketing Warriors / Host4Profit and Traffic Swarm.

Interesting Recycling Facts That Will Make You Go Green

If you’re going to ask people to change their lifestyle and create new habits, then you better be willing back up the reasons with solid facts. If we could all go even just a little beyond the blue bin, by reducing and resusing, it could make an enormous difference on the planet’s waste. The following is a short list of astonsihing recycling facts that are sure to nudge you in the direction of going green. It can’t be stressed enough how even the smallest efforts can make a huge difference, as you’ll see with some of the examples below.

METAL:


If it takes you 45 seconds to read this recycling fact, then by the time you are done, there will have been over a quarter of a million aluminum cans produced before you were done.
If you drink a can of beer after work and then tossed it in the recycling bin, that one (aluminum) can saves enough energy to watch television for 3 hours after dinner! Of course, you’d save even more energy if you went out for a walk or read a good (used!) book after dinner.
There are over 80 billion soda cans used each year. Yes, that’s billion. Yes, that’s just soda! can you see the importance of recycling aluminum?
The good thing about recycling aluminum is that it can be recycled an unlimited amount of times, and a recycled can, even 200 years from now, can still be a can. Yes, it can!
PAPER:

If everyone read just their Sunday paper online for now on and there was no paper versions, 500,000 trees would be saved per week!
If every single newspaper was recycled after we read them, we would be able to save 25 million trees per year!
If you were to add up the amount of separate pieces of paper trash that each American throws away per year, it would be approximately 13,000 pieces of paper. A large percentage of this is packaging and junk mail.
If we were to save all the wood and paper that we toss into the trash each year, the combined amount would be enough to heat 50 million homes for up to 20 years.
If we were to lay out all the paper that American businesses generate in just one day, that paper would be enough to circle the Earth about 20 times.
PLASTIC AND STYROFOAM:

The soda cans mentioned above were a pretty high number, right? Well, just in the USA alone, over 25 million beverage bottles made of plastic are thrown away every hour!
Styrofoam coffee cups are being thrown away at an unbelievable amount of 25 billion per year. That number is the statistic for USA only.
Plastic material being dumped into the ocean is responsible for killing u to a million sea creatures yearly.
GLASS:

Using a similar example as the single aluminum can above, did you know that recycling just one glass bottle can run one of your 100 watt light bulbs for 3-4 hours.
When a glass bottle is recycled, it is considerably cutting back on the air and water pollution that happens when creating the bottle from raw materials.
If we were to wait for a glass bottle to decompose after throwing it away today, we would have to wait approximately 4000 years.
There are approximately 41 billion glass containers manufactured every year.
Like aluminum, glass can be reused an unlimted amount of times.
These recycling facts are just to give you a quick overview of the wasted materials and how much difference can be made just by recycling and trying to reduce what we use and what we throw away.

A Great Way To Help The Environment Is To Spread The Word:

Edamame Veggie Burger

Edamame Veggie Burger


Cook's Note: Mirin is a Japanese sweet rice wine available in Asian and specialty food stores.

Prep Time: 30 min Inactive Prep Time: hr min Cook Time: 1 hr 0 min Level:
Easy Serves:
8 garden burgers Ingredients
1/4 cup millet
1/2 cup cold water
2 1/4 teaspoons kosher salt, plus more as needed
1 medium carrot
1 large red radish
2 tablespoons finely grated, peeled, fresh ginger
1/2 clove garlic, minced
2 tablespoons freshly squeezed lime juice
2 tablespoons mirin (See Cook's Note.)
1/8 teaspoon Asian chili paste, such as Sri Racha sauce
1 pound frozen blanched, peeled edamame (soybeans), thawed
1 1/2 cups panko (Japanese-style bread crumbs)
2 large egg whites, beaten
Vegetable oil, for brushing
Directions
Heat the millet in a small dry saucepan, with a tight-fitting lid, over medium-high heat, cook, shaking occasionally, until the millet begins to "pop". Continue toasting the millet until the popping subsides, about 2 minutes, until it smells like freshly popped popcorn. Set aside to cool slightly.

Add the water and the 1/4 teaspoon of the salt to the saucepan and bring to a boil over high heat. Wrap the pan's lid tightly with a small kitchen towel and cover the saucepan. (Make sure the towel's edges are folded up well away from the heat.) Lower the heat to low and simmer covered, for 20 minutes. Remove from the heat (don't uncover) and set aside for 10 minutes. Fluff the millet with a fork and transfer to a large bowl.

Using a box grater, grate the carrot and radish into the bowl of millet. Add the ginger, garlic, lime juice, mirin, and chili paste and stir to combine.

Meanwhile, bring a medium pot of water to a boil and salt it generously. Add the edamame, cover, and return to a boil; cook until soft, about 5 minutes. Drain and immediately add to the bowl of millet mixture (to lightly warm the vegetables). Stir to combine and set aside to cool.

When cool, season the edamame mixture with the remaining 2 teaspoons salt. Transfer to a food processor and puree into a paste. Return the edamame to the bowl and stir in the panko and egg whites until incorporated.

Using your hands, form the edamame mixture into 8 patties about 3 inches in diameter. Place on a parchment paper-lined baking sheet and refrigerate until set.

Place a rack about 4 inches from the broiler element and preheat. Place the patties on a foil-lined baking sheet or broiler pan. Brush both sides of the patties lightly with oil and sprinkle with salt. Broil until the tops are lightly browned, about 3 minutes. Remove from the oven and flip the patties with a spatula. Broil until lightly browned and hot, about 3 minutes more. Serve on grilled naan bread with sprouts, pickled ginger, and wasabi. (The burgers can also be grilled or Sauteed.)

Serving suggestions: Alfalfa sprouts, pickled ginger, wasabi paste, and grilled naan-style bread

How To Shop For Freebies

1) Make an extra email address'

Make an extra email address, through a place such as Hotmail, or Gmail. This will keep you from getting any spam in your normal email account.
2) Be very careful using other free sites'

Be very careful when looking for free stuff on other so called "free sites". There's not many real sites that only posts 100% real freebies. Most will require participation which usually includes purchasing something or ask for shipping costs. Neither of those constitutes free.


Remember, we don't give the free samples a way, we only post the freebies we find on the net. So to up your chances of the free stuff turning up in the mail, try to apply for the offers from the larger companies mainly (example: Wal-Mart). We receive a lot of emails from shop4freebies visitors telling us they can't believe the a mount of free stuff they have received in the mail, but of coarse not all will turn up.
4) Please be patient'

Most offers do stat comments like this: "Your free sample is on it's way, will arrive in approximately 8 - 12 weeks" so please be patient because most free samples take a while to come.
5) Looking to get some free stuff on your own?'

Looking to get some free stuff on your own? Email or call the company your interested in. Most companies will give you something for free.
6) Most importantly have fun!'

Most importantly have fun, there is a lot of great freebies out there & we try to make it easy for you by posting only 100% real free stuff daily on our home page "Today's Free List!".

Feng Shui Solutions

Feng Shui Solutions


Looking for love? Need more money in the bank? How about a promotion? A feng shui-style bedroom may help make it happen. According to this ancient Chinese philosophy, proper room design promotes the flow of positive energy while minimizing the influence of negative energy to improve your love life, finances and career. Even if you’re skeptical about the spiritual powers, incorporating feng shui principles into Western decorating plays up soft simplicity and minimal clutter. Learn how to create a fuss-free feng shui bedroom, and discover your decorating style with our quiz…

What Is Feng Shui?
Feng shui uses the principles of yin and yang to guide the flow of chi, or natural energy. And since we spend approximately one-third of our lives sleeping, it is particularly important to achieve a spatial balance in the bedroom to allow chi energy to flow freely.

The opposing forces of yin and yang are key components to feng shui harmony. Yin represents the passive force, imparting relaxation and comfort. According to Chinese philosophy, too much yin can perpetuate laziness, a lack of motivation, tendency to oversleep and prevent you from reaching your goals.
As the polar opposite of yin, yang drives motivation and propels us toward our goals. It is the force that gets us up and going in the morning. However, an overabundance of yang can cause agitation and make it difficult to relax, recharge and sleep soundly.

Chi, or the natural energy guided by yin and yang, is said to enter a room through the door. But how it circulates and affects you depends on the arrangement of furniture and other objects in the room.

Bring Balance to Your Bedroom
As the most important object in your bedroom, the placement of the bed is top-priority. Feng shui harmony calls for it to be in the command position, with the door of the room clearly visible from the bed. However, your feet should not point directly toward the door – this is known as the death position. Additionally, the bed’s headboard should have a solid wall behind it, which provides a feeling of security and puts you in command of your own space.
It is also important that your bed should be equally accessible from both sides. Placing nightstands on both sides of the bed anchor and frame it, opening up the possibility of romance. A single person with two nightstands invites love into her life, while a couple with two nightstands demonstrates equality and sharing in their relationship.

Ideally, your bed should be visually beautiful, inviting and made from natural materials such as wood. It should also be soft, comfortable and promote restful sleep. Your bedding may be made of any material that is cozy and warm.

Décor Dos and Don’ts
Mirrors should only appear in a feng shui bedroom when you need to redirect energy, for example if it is otherwise impossible to see the door from the bed. To fix this problem, simply hang a mirror on an adjacent wall, so the door’s reflection is visible from the bed.

Never hang a mirror near the foot of your bed. It will reflect back depression, loneliness or other problems in your life. Positioning a mirror behind or beside the bed is a much better option.
Also, carefully choose the pictures you display in your bedroom, particularly over the bed. Pick serene and calm images or ones that have a happy, sentimental meaning to you. Do not allow the influences of chaotic scenes or people in distress to affect your dreams.

Designate an object you love to be your “greeter.” Position it so that it is the first item you see when walking through the door of your feng shui bedroom. It could be a favorite vase, picture or anything else that makes you feel secure. The greeter helps you reconnect with the chi of your bedroom.

Achieve Serenity in Dual-Purpose Rooms
An office is for working, and a bedroom is for sleeping. Ideally, these rooms should be completely separated. But if you live in a small space, separation isn’t always possible. Feng shui philosophy warns against an electronics-filled bedroom because devices such as televisions and computers generate negative energy that can interfere with the flow of chi.
If your bedroom doubles as a home office, place your electronics behind a screen or curtain to shield you from bad energy while you sleep. Turn off the TV and the computer when you go to bed, and make sure both devices are as far away from your bed as possible.

Color and Air Flow
The ideal feng shui color scheme is based on skin tones from a very pale white to a rich chocolate brown. To create a restful atmosphere, use these warm tones as the main color palette in your bedroom. Earth tones, such as tranquil shades of blue and green, are also good chi choices. Bring harmony and balance to the bedroom by adding decorative touches, such as throw pillows and sheets in coordinating colors.

To maintain an oxygen-rich airflow, open the windows for a little while every day. Ideally, you should sleep with them open at night. Or at the very least, use an ionizer or purifier to combat stale air, which can block chi as well as cause respiratory disorders.
Rules for Doors and Windows
A converted bedroom or one with an awkward layout can be a feng shui challenge. Wide doors and windows that are often centrally located in these types of rooms can make it difficult to arrange bedroom furniture, let alone abide by the rules of feng shui design. However, it is important to avoid blocking doors, which serve as the gateway for incoming chi.

If there are multiple entries into your bedroom, make sure all of them can open to at least 90 degrees. Do not block windows with heavy furniture – although curtains are acceptable.

Always sleep with your bedroom doors fully closed, including the one to an attached bathroom. This practice allows the chi energy to flow efficiently through your sleeping space.
Invite Romance
To strengthen an existing romantic relationship or invite in a new one, place images of love in the southwest corner of your bedroom. Rose quartz is strongly associated with romance and can lend energy to your love life. If you want to strengthen an existing relationship, add a photo of you and your partner to your bedroom.

How to Cope with Financial Troubles

How to Cope with Financial Troubles
By John H. Sklare, Ed.D,
You may have heard about the recent tragic murder-suicide in the Los Angeles area. A man shot and killed his wife and five children then turned the gun on himself, allegedly because he and his wife lost their jobs. According to police, this is the fifth mass murder or suicide of a Southern California family in a year.
Amid tough economic times, some people see no way out and resort to extreme and lethal actions. My message today is a sincere and heartfelt plea directed at those of you who are grappling with emotional distress caused by job loss or financial woes.

Coping with a recession is challenging for everyone. We are forced to stand by helplessly as our nest egg gets scrambled and our job-security becomes threatened. However, most will deal with these short-term setbacks in stride and find a way to get through temporary difficulties without entertaining drastic and self-destructive thoughts.


But some people choose death over perseverance, and for these people, their problem is short-sightedness. The inability to see beyond the current predicament can make one feel like there is no way out and no hope for the future. But there is always a way out if you take the right actions! Life is more valuable than money and material things. We have learned time and time again that money does not solve all problems and does not guarantee a happy life. No matter how dire your circumstances are, the future is full of potential for those who work toward it. If you do find yourself harboring dangerous thoughts due to economic stress, please reach out to a friend, therapist or someone from your local place of worship today. Take a valuable life lesson from the recent tragedy and push yourself to see beyond the agony and stress of the moment. You are definitely worth the effort!


Wishing You Great Health,
Dr. John H. Sklare
www.innerdiet.com

The Power of Negative Thinking

The Power of Negative Thinking
by Remez Sasson

Negative thinking appears to be more prevalent than positive thinking. It seems that with most people positive thinking requires some effort, whereas negative thinking comes easily and uninvited. This has much to do with education and the environment one has been living in.

If you have been brought up in a happy and positive atmosphere, where people value success and self-improvement, then it will be easier for you to think positively and expect success. If you have been brought up under poor or difficult situations, you will probably go on expecting difficulties and failure.

We all view everything through our predominant mental attitude. If our thoughts are positive, that is fine, but if they are negative, our lives and circumstances will probably mirror these thoughts.

If you believe that you are going to fail, you will unconsciously sabotage every opportunity to succeed. If you are afraid of meeting new people or having close relationships, you will do everything to avoid people and relationships, and then complain that you are lonely and nobody loves you.

Do you often think about difficulties, failure and disasters? Do you keep thinking about the negative news you have seen on the TV or read in the newspapers?

Do you see yourself stuck and unable to improve your life or your health? Do you frequently think that you do not deserve happiness or money, or that it is too difficult to get them? If you do, then you will close your mind, see no opportunities, and behave and react in such ways, as to repel people and opportunities.

The mind does not usually judge or examine thoughts and opinions before accepting them. If what it hears, sees and reads is always negative, it accepts this as the standard way of thinking and behavior.

The media constantly bombards the mind with a lot of information about disasters, catastrophes, wars and other unhappy events. This information sinks into the subconscious mind, and then manifests as your habitual manner of thinking. By occupying the mind with depressing and pessimistic thoughts you radiate negative energy into the surrounding world, thus creating and recreating more negativity, failures and disasters.

The mind is neutral energy. The way you think determines whether the results are positive and beneficial or negative and harmful. It is the same of energy acting in different ways.

The good news are that persistent inner work can change habits of thinking. You must be willing to put energy and time to pursue positive thinking, in order to change your mental attitude.

A few Tips:

- Each time you catch yourself thinking a negative thought, reject the thought, and think a positive one instead.

- If you catch yourself visualizing failure, visualize success instead.

- If you hear yourself uttering negative words, change to positive words instead.

- When you say, "I cannot", say, "I can".

- Do you repeat negative words and phrases in your mind? Change them to positive ones.

- Open your mind to positive attitude and expect positive results.

- Decide that from today, from this very moment, you are leaving negative thinking behind, and starting on the way toward positive thinking and behavior.

It is never too late to change your attitude and your life.

-----------------------------------------------------------
Remez Sasson teaches and writes on positive thinking, creative visualization, motivation, self-improvement, peace of mind, spiritual growth and meditation. He is the author of several books, among which are "Peace of mind in Daily Life", "Will Power and Self Discipline", "Visualize and Achieve" and "Affirmations - Words of Power".

7 Ways to Save on Health Care

Follow these tips to start cutting medical costs without compromising the quality of your care.

Maybe your health insurance premiums have skyrocketed since last year. Maybe your employer is shifting more medical fees onto you. Or perhaps a new diagnosis, emergency-room visit, or other life change is leaving you with more health-related expenses than you ever expected.

For all of these reasons and then some, Americans are spending more on their health than at any time in history, according to the National Coalition on Health Care. The good news? There are ways to start saving on medical expenses without compromising the quality of your care. Follow these seven tips to get started.



1. Shop around.

All health insurance plans are not created equal. In fact, according to a National Committee for Quality Assurance study, providers vary widely in their levels of service, approaches to preventative care, and accessibility of treatment. For this reason, it's important to compare plans before you choose one. Even if you've had an insurance plan for years, don't stop shopping to make sure your benefits and costs are competitive.


2. Get healthy.

It may sound like a no-brainer, but the healthier you are, the less you'll have to spend on health care. More than 70 percent of employers currently offer, or plan to offer, financial incentives to employees who participate in company wellness initiatives, reports the National Business Group on Health. In addition, smoking can add hundreds of dollars to your annual health-care costs, but once you've been smoke-free for a year, some insurers will reverse the charges.


3. Invest in an HSA.

According to experts, one of the biggest mistakes people make when it comes to health care is not investing in a tax-advantaged health savings account (HSA). With an HSA, people who are enrolled in a high deductable health plan (HDHP) put a certain amount of money from each paycheck into an account for future medical expenses. The money isn't taxed, and if you don't use it all in a given year, you can simply carry it over into the next year.

4. Invest in an FSA.

Like an HSA, a flexible spending account (FSA) offers a tax-advantaged way to save for medical expenses. In this case, though, you don't have to be enrolled in an HDHP to reap the benefits. However, there is a "use it or lose it" provision, so you'll have to spend the money you save within the year. In both cases, be sure to check with your plan to make sure your expenses are approved by the IRS as a qualified medical expense.


5. Think free.

If your health insurance plan offers free exams or wellness services, it's important that you take advantage of them. These may include potentially life-saving screenings, such mammograms or prostate specific antigen tests (PSAs), as well as exams to monitor your blood pressure or cholesterol levels. If you don't have insurance, seek out neighborhood screening programs.


6. Save on prescriptions.

The cost of prescriptions is continuing to rise, but there are several ways to save on medications. Be sure to ask your doctor for samples, especially if it's a one-time treatment. For longer-term therapy, request generics, and shop around to compare costs at local drugstores and through mail-order pharmacies.


7. Plan ahead.

All too often, people wait until they're older or until they really need health insurance to invest in it. But not surprisingly, the young and healthy get the lowest rates. So try to get a policy while you're still young. That way, you'll pay a much lower premium and prevent costly emergency medical expenses that could deplete your savings down the road.