tag:blogger.com,1999:blog-31487449648160998632024-02-06T18:05:16.091-08:00A Healthy Life :: For All!<b>Overall health is achieved through a combination of physical, mental, emotional, and social well-being.</b> Life gets busy... and staying healthy should not be stressful. The key is to keep it simple, be consistent, and stay supported in your journey. So join us as we learn to live healthy, live natural, live active, and live well!Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-3148744964816099863.post-67618430491969428032013-05-08T18:02:00.000-07:002013-05-16T07:08:25.363-07:00<br />
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Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.comtag:blogger.com,1999:blog-3148744964816099863.post-57940828579838187482012-05-21T08:34:00.000-07:002012-05-21T08:34:07.749-07:00Could Your Phone's CAMERA Help You Lose Weight?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvXCMTmzkxKR1OiLQdcu294ojLWJWeNW87konpyY7UwlSntq9I5zQZzJnFG1Fg-dioqfJcrr3bkGk_9_JI6L7JTwguAz_37mfAQdJC4SK5V9RZvA2kdzR0W1JnmAwod3xbsjnx94QE_6uO/s1600/f99fd_iphone-food-225.jpg" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvXCMTmzkxKR1OiLQdcu294ojLWJWeNW87konpyY7UwlSntq9I5zQZzJnFG1Fg-dioqfJcrr3bkGk_9_JI6L7JTwguAz_37mfAQdJC4SK5V9RZvA2kdzR0W1JnmAwod3xbsjnx94QE_6uO/s200/f99fd_iphone-food-225.jpg" width="200" /></a><b></b><br />
<b>One study seems to suggest so!</b><br />
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When people in a small study snapped a picture of everything they ate for 1 week, something interesting happened. They took better stock of their meals -- and ate less or ate more healthfully because of it.<br />
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<span style="color: #ff6600;"><strong><br /></strong></span><br />
<span style="color: #ff6600;"><strong>Worth 1000 Words (and Calories)</strong> </span><b><br /></b>Just think of it as a digital version of a food diary -- but it forces you to think about what you are eating <em>before</em> you put it in your mouth, instead of after. <br />
<b><br /></b>In the study, the simple act of taking a picture caused people to pay closer attention to how much they were eating, how diverse their food choices were, or how healthful the food was. And that extra thought and attention actually helped them eat better. Here are some more slim-down tricks to try:<br />
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<ul>
<li><strong><span style="color: #990000;">Pace yourself ::</span></strong> Speedy eaters in one study who typically noshed until they felt full were <em>3 times</em> more likely to be overweight than people who ate at a more leisurely pace. Speed demons also consistently consume more calories overall.</li>
</ul>
<ul>
<li><strong><span style="color: #990000;">Be regular ::</span></strong> Research shows that people who eat meals regularly throughout the day tend to have smaller waists than people who sometimes skip breakfast, lunch, or dinner. Not only do they weigh less and have smaller waists, but they are also less likely to develop metabolic syndrome or experience insulin resistance -- conditions that can pave the way for heart disease and diabetes.</li>
</ul>
<ul>
<li><strong><span style="color: #990000;">Learn to decode labels ::</span></strong> In a study of NYC fast food patrons, customers who looked at posted nutrition information while waiting in line tended to make more calorie-conscious purchases when they stepped up to order. When calorie counts for select menu items were posted, customers who reported seeing the information ended up eating 52 fewer calories.</li>
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<b>So next time you start to eat, take out your phone. . . and start snapping your way to slimmer hips and a flatter belly!</b></div>
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<span class="Apple-style-span" style="font-size: x-small;">References ::<br />
<a href="http://www3.interscience.wiley.com/journal/121389729/abstract" target="_blank">Think before you eat: photographic food diaries as intervention tools to change dietary decision making and attitudes</a>. Zepeda, L., Deal, D., <em>International Journal of Consumer Studies</em> 2008 Aug 27;32(6):692-698.<br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/18940848" target="_blank">The joint impact on being overweight of self reported behaviours of eating quickly and eating until full: cross sectional survey</a>. Maruyama, K. et al., <em>BMJ</em> 2008 Oct 21;337:a2002.<br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/18388902" target="_blank">Eating meals irregularly: a novel environmental risk factor for the metabolic syndrome</a>. Sierra-Johnson, J. et al., <em>Obesity</em> (Silver Spring, Md.) 2008 Jun;16(6):1302-1307.<br />
<a href="http://www.ncbi.nlm.nih.gov/pubmed/18556597" target="_blank">Purchasing behavior and calorie information at fast-food chains in New York City, 2007</a>. Bassett, M. T. et al., <em>American Journal of Public Health</em> 2008 Aug;98(8):1457-1459.<br />
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<i>:: Information in this post can be found on <a href="http://www.realage.com/">RealAge.com</a>. Check out their site for more great information!</i>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-4674198059999424002010-05-12T07:45:00.000-07:002010-05-12T07:45:00.841-07:00Happiness and the Meaningful Life<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieenU_5Zs5owfM6xkkmLKFLsGtjM3Cu4oQhlJgGopdihcglZ5fSlXxlVI8I5dEHYpP4qhy61FKce1xH_obl4kTGYppt6bDOUcZBYZSUM5k5toLm1leqU9o6WEy3uAp4iuAv9fOyuoIeHwM/s1600/rainbow-joy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieenU_5Zs5owfM6xkkmLKFLsGtjM3Cu4oQhlJgGopdihcglZ5fSlXxlVI8I5dEHYpP4qhy61FKce1xH_obl4kTGYppt6bDOUcZBYZSUM5k5toLm1leqU9o6WEy3uAp4iuAv9fOyuoIeHwM/s400/rainbow-joy.jpg" width="400" /></a></div><br />
According to the founding father of positive psychology, Martin Seligman, a happy life is one that is pleasurable, engaging, and meaningful. And the more engaging and meaningful, the better. Seligman suggests that people who focus their energies on leading an engaged and meaningful life are more successful at achieving lifelong happiness than those who focus on the transitory feel-goods of pleasure.<br />
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Research appears to support his theories. A recent study revealed that participants' subjective well-being was directly affected by the fulfillment they derived from the activities they spent most of their energy on, whether that was raising children, working, or volunteering. Research on aging shows that being actively involved in life is linked to increased levels of happiness.<br />
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<strong><span class="Apple-style-span" style="color: #ff6600;">What You Can Do</span></strong><br />
Spend more time doing what you love. Engaging in activities that are in line with your values and interests can improve your sense of well-being. If you feel as though you have lost touch with what those activities might be, think about what captivates you so entirely that you lose yourself in the moment and forget about your stress.<br />
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It is likely to be something you're good at that also provides you with a bit of a challenge or some kind of emotional reward. Some examples might be gardening, writing, painting, surfing, cycling, volunteering, or playing a musical instrument.<br />
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If you can make your activities social, all the better. Whereas personal hobbies, such as knitting, have been linked to an increase in happiness, social activities have been associated with an increase in both happiness and life expectancy.<br />
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As you focus on bringing meaning to your life, be sure to set realistic, attainable goals. People who do so report being happier than people who focus on grandiose long-term goals. Being able to realize goals that reflect your personal values and interests can help reinforce your sense of autonomy, purpose, and achievement. This has been shown to contribute significantly to overall well-being.<br />
<h3><span class="Apple-style-span" style="color: #990000;">3 More Ways to Get Happy</span></h3>1. <strong><span class="Apple-style-span" style="color: #ff6600;"><u>Forget the Joneses</u></span><u></u></strong><u></u><br />
Social comparison is a natural part of human behavior, and it can be a healthy source of both motivation and affirmation. But taken to the extreme, social comparison can become an unhealthy, unhappy competition. Try not to compare your successes to others. Happiness researchers identify this as a key detractor to life satisfaction.<br />
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It can be especially harmful if you are making material comparisons. Some studies show that placing too much importance on material wealth can make people very unhappy.<br />
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Just as people adapt to bad situations, they also adapt to good ones. With each new pay raise or purchase, aspirations also increase. People get used to the good life. Once the initial thrill of extra income and the latest luxuries wears off, they want more. Another raise, a faster car, a bigger house.<br />
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It becomes a never-ending cycle that leaves people feeling perpetually unsatisfied.<br />
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2. <strong><span class="Apple-style-span" style="color: #ff6600;"><u>Share Your Skills</u></span><u></u></strong><u></u><br />
Giving back to the community and helping others is linked to greater levels of happiness, particularly for people who are retired or not employed. Volunteering in your community can provide a valuable social interaction, increase your sense of purpose, and, yes, make you happier.<br />
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Check out the <a href="http://www.networkforgood.org/" target="_blank">Network for Good</a> Web site to search a database of volunteer organizations by zip code and area of interest.<br />
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3. <strong><span class="Apple-style-span" style="color: #ff6600;"><u>Do Your Happiness Homework</u></span><u></u></strong><u></u><br />
Seligman and his happiness colleagues have devised and tested a number of exercises to help boost well-being. Here are several activities that have been found to be most effective:<br />
<ul><li><strong><span class="Apple-style-span" style="color: #990000;">Take note of what is good in your life ::</span></strong><span class="Apple-style-span" style="color: #990000;"> </span>Literally. Studies show that people who spend a few minutes every evening writing down what went well each day show a significant increase in well-being. </li>
<li><strong><span class="Apple-style-span" style="color: #990000;">Tone-up your signature strengths ::</span></strong> Signature strengths are the things you're really good at. Discover your signature strengths at <a href="http://www.authentichappiness.com/" target="_blank">www.authentichappiness.com</a>. Once you know what your strengths are, try using one of them in a new way every day for a week. </li>
<li><strong><span class="Apple-style-span" style="color: #990000;">Give gratitude ::</span></strong><span class="Apple-style-span" style="color: #990000;"> </span>Write a letter of thanks to someone who has been particularly good to you or has had a profound impact on your life. Once the letter is written, deliver it personally to the recipient. If your gratitude letter has a long distance to travel, call the recipient to make sure it was received and tell the person on the phone how much you appreciate his or her presence in your life. </li>
</ul><h3><span class="Apple-style-span" style="color: #ff6600;">No More Mystery</span></h3>There is no mysterious magical formula that you have to follow exactly in order to achieve happiness. Happiness is a personal journey of self-discovery. What makes you happy is not necessarily the same as what makes your friend, your partner, or your son or daughter happy.<br />
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Experimenting with key happiness factors will help you find the combination that works for you. Just be sure to take stock now and then to see how your emotional health is doing. It's worth your time and attention. Not only does your health benefit from it, but there's nothing like a contented smile, a look of ease, and a few sexy laugh lines to make you look -- and feel -- years younger.<br />
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<i>:: Information in this post is from <a href="http://www.realage.com/">RealAge.com</a>. Check out their site for more great information!</i>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-64747922426863320572010-05-03T07:45:00.000-07:002010-05-03T07:45:00.648-07:00How Much Life Insurance Is Enough?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY6Gq8Znvaq_JQaLGDXXxegRmzpCEmVRwAWTexnHXLRHbNChRAi0o-9qZTJEJVKfZPTJ-1na9fZvbkoakYlNqvxOwQDg8yJ9ccahGQrTb-TOWZyfncvR55ka5OhbIVx5GVQWoxRhwP2P-0/s1600/Life-Insurance-Policy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY6Gq8Znvaq_JQaLGDXXxegRmzpCEmVRwAWTexnHXLRHbNChRAi0o-9qZTJEJVKfZPTJ-1na9fZvbkoakYlNqvxOwQDg8yJ9ccahGQrTb-TOWZyfncvR55ka5OhbIVx5GVQWoxRhwP2P-0/s320/Life-Insurance-Policy.jpg" /></a></div>Your life insurance needs often depend on a number of factors, including whether you are married, the size of your family, the nature of your financial obligations, your career stage, and your goals.<br />
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There are a number of approaches you can use to figure out how much insurance you should have. One method, called the "family needs approach," focuses on the amount of life insurance it would take to allow your family to meet its various financial obligations and expenses in the event of your death.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Family needs approach</span></b> <br />
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With the family needs approach, you divide your family's financial needs into three main categories:<br />
<ul><li>Immediate needs at death, such as cash needed for estate taxes and settlement costs, credit card and other debts including mortgages (unless you choose to include mortgage payments as part of ongoing family needs), an emergency fund for unexpected costs, and college education expenses.</li>
<li>Ongoing income needs for expenses related to food, clothing, shelter, and transportation, among other things. These income needs will vary in amount and duration, depending on a number of factors, such as your spouse's age, your children's ages, your surviving spouse's capacity to earn income, your debt (including mortgages), and whether you'll provide funds for your surviving spouse's retirement.</li>
<li>Special funding needs, such as college funding, charitable bequests, funding a buy/sell agreement, or business succession planning.</li>
</ul>Once you determine the total amount of your family's financial needs, you subtract from this total the available assets that your family could use to defray some or all of their expenses. The difference, if any, represents an amount that life insurance proceeds, and the income from future investment of those proceeds, can cover.<br />
<center><span class="Apple-style-span" style="color: #ff6600; font-family: 'Trebuchet MS', Verdana, Arial, sans-serif; font-size: 13px; line-height: 18px;">__________________________________________</span></center><br />
<i>Example: John and his wife, Wendy, are estimating the appropriate amount of life insurance to buy on John's life. They first estimate their immediate needs as follows:</i><br />
<ul><li><i>Final medical expenses: $5,000</i></li>
<li><i>Estate settlement costs including funeral and burial expenses: $37,500</i></li>
<li><i>Debts, including credit cards and mortgages: $317,000</i></li>
<li><i>Emergency fund: $100,000</i></li>
</ul><i>Subtotal: $459,500</i><br />
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<i>Next, they estimate ongoing income needs, such as: </i><br />
<ul><li><i>Providing for their dependent children's needs for a period of time: $500,000</i></li>
<li><i>Wendy's income needs until her retirement: $450,000</i></li>
<li><i>Wendy's retirement income needs: $380,000</i></li>
</ul><i>Subtotal: $1,330,000 </i><br />
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<i>Adding the sub totals together, John and Wendy estimate that, should John die, their family would need $1,789,500. They then determine that assets available to offset their needs include:</i><br />
<ul><li><i>Bank savings: $40,000</i></li>
<li><i>Investments: $220,000</i></li>
<li><i>Retirement assets: $250,000</i></li>
<li><i>Existing life insurance on John's life: $300,000</i></li>
</ul><i>Subtotal: $810,000 </i><br />
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<i>The difference between their family needs ($1,789,500) and their available assets ($810,000) equals their life insurance need ($979,500). </i><br />
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<span class="Apple-style-span" style="color: #ff6600; font-family: 'Trebuchet MS', Verdana, Arial, sans-serif; font-size: 13px; line-height: 18px;"></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMTOnwqvygZORMXe9ytzaGkKsHuO5f6KUdkRYsNkYqxcbR8YAiauEaq8OgmRVdAhAb0Ft8x5edbscGUNxpINtFHp71TmxdnoWe58S0ZdTzCHRLmyjbbiDwfcZ09EmQs0-cVZIeYruXydZp/s1600/life_insurance+family.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMTOnwqvygZORMXe9ytzaGkKsHuO5f6KUdkRYsNkYqxcbR8YAiauEaq8OgmRVdAhAb0Ft8x5edbscGUNxpINtFHp71TmxdnoWe58S0ZdTzCHRLmyjbbiDwfcZ09EmQs0-cVZIeYruXydZp/s320/life_insurance+family.jpg" /></a></div><br />
<b><span class="Apple-style-span" style="color: #ff6600;">Review your coverage </span></b><br />
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Trying to figure out how much life insurance is enough isn't always easy, and that amount will likely change with your changing circumstances. By examining your family's anticipated expenses during various periods after your death, you get a more realistic estimate of your life insurance needs.<br />
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Unfortunately, many people underestimate their insurance needs and are underinsured. Often, the purchase of life insurance is based on cost instead of what's needed. By the same token, it's possible to have more insurance than you need. You may have purchased a large policy during a particular point in your life, and then didn't adjust your coverage when your insurance need was reduced. Both of these circumstances are reasons to review your insurance coverage periodically with your financial professional. Doing so can reveal opportunities to change your levels of coverage to match your current and projected life insurance needs.Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-19094847899160297662010-04-30T07:45:00.001-07:002010-04-30T07:45:00.917-07:00Spice Up Your Knees<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwmumBLDPY2KfLan_euhLj-fYq2il0t0X7vu2KFVNKv-m7OjkqTFca_7PZ2dKqkPI9DRrBR0j6SSSZRXPBBiUnSEs3LzKHZfFzV30GoUfS8a4ejOpT3LzfaaoqKuI0_4SmexC4FBii1nwI/s1600/ginger_snap.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwmumBLDPY2KfLan_euhLj-fYq2il0t0X7vu2KFVNKv-m7OjkqTFca_7PZ2dKqkPI9DRrBR0j6SSSZRXPBBiUnSEs3LzKHZfFzV30GoUfS8a4ejOpT3LzfaaoqKuI0_4SmexC4FBii1nwI/s200/ginger_snap.jpg" width="175" /></a></div>Can herbs and spices be good medicine for your joints? Possibly. One new contender for soothing creaky knees is ginger.<br />
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When people with stiff, sore, osteoarthritic knees took a ginger extract for 6 weeks, they felt significantly better than their placebo-dosed pals who got fake ginger.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Anti-Inflammatory Action</span></b><br />
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Long used in Eastern medicine to treat musculoskeletal problems, ginger contains a complex mix of compounds that researchers suspect helps thwart inflammation in several ways. And in the study, side effects (stomach upset) were mild.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Ginger Goodness</span></b><br />
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Along with its inflammation-cooling properties, ginger may have anticancer powers, too. And the ginger ale your mom dispensed when your stomach was upset? There is science behind that as well. Ginger is a well-known nausea reliever. <a href="http://www.realage.com/tips/get-fresh-with-ginger-tonight">Find out about the special anticancer compounds in ginger.</a><br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Recipe Corner</span></b><br />
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You can find fresh ginger root in the produce section of grocery stores. Not sure how to use it? Try one of these quick and fresh recipes from EatingWell.com:<br />
<ul><li>Marinate your meats in this simple-to-make <a href="http://www.eatingwell.com/recipes/ginger_garlic_dipping_sauce.html">Ginger-Garlic Dipping Sauce</a>.</li>
<li>Give poultry a punch by turning it into <a href="http://www.eatingwell.com/recipes/ginger_coconut_chicken.html">Ginger-Coconut Chicken</a>.</li>
<li>Dress up a traditional meal with <a href="http://www.eatingwell.com/recipes/ginger_fried_rice.html">Ginger Fried Rice</a>.</li>
<li>Make your own 10-minute salad dressing: <a href="http://www.eatingwell.com/recipes/ginger_orange_dressing.html">Ginger-Orange Dressing</a>.</li>
</ul><a href="http://www.realage.com/soothe-stress/mind-and-mood/ginger"><span class="Apple-style-span" style="font-size: medium;">Find more ways to use ginger as a home remedy.</a></span><br />
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<span class="Apple-style-span" style="font-size: x-small;">References ::<br />
Effects of a ginger extract on knee pain in patients with osteoarthritis. Altman, R. D., Marcussen K. C., Arthritis and Rheumatism 2001 Nov;44(11):2531-2538.</span>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com2tag:blogger.com,1999:blog-3148744964816099863.post-15522809365205742852010-04-28T07:45:00.000-07:002010-04-28T07:45:00.598-07:00Outdoor Fitness<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRNgL05GvVPox-Ks48q6UYU6LF5vrddbW9m-pV4qeBrxa7nC9AXgpS-sQA5Ss42ylb-cayT2zitWWp_H3aoyIzRs_1GiwC0MUuPEmyP-uNAlsbcLwDiYcpeR0-alcOJwixHmTDxFf7zDvq/s1600/running2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRNgL05GvVPox-Ks48q6UYU6LF5vrddbW9m-pV4qeBrxa7nC9AXgpS-sQA5Ss42ylb-cayT2zitWWp_H3aoyIzRs_1GiwC0MUuPEmyP-uNAlsbcLwDiYcpeR0-alcOJwixHmTDxFf7zDvq/s200/running2.jpg" width="200" /></a></div>Spring is here and the weather is has been beautiful! Time to start exercising alfresco! Taking your routine outside is also a good way to break out of a workout rut and challenge yourself in a new environment.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Get off the pavement</span></b><br />
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Take advantage of the varied terrain nature has to offer. While most cardio machines will only let you go forward and up, outside you can also tackle downhills, test your lateral movement skills and more. <br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Look for props</span></b><br />
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Even if you do not have access to hiking trails or a body of water, it is usually easy to find a park or playground. Try using benches for dips and push-ups. Think monkey bars are only for kids? They are also good for stretching and practicing pull-ups. Put your legs to work doing step-ups and calve raises on curbs.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Keep changing</span></b><span class="Apple-style-span" style="color: #b45f06;"> </span><br />
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If you do the same workout over and over, not only will your mind lose interest, your body will get bored and you will plateau. Lucky for you, no two workouts are the same outdoors. Either the wind is different or the temperature has changed or you just pick a different route, so your body has to adapt. You have no excuse for doing the same workout in the same place two days in a row. <br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Be prepared</span></b><br />
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Using nature as your gym can save you money, but there is one piece of gear you should not skimp on: shoes! Make sure they fit well and are made for outdoor terrain. You want grippy, lugged soles that bite into dirt and a wider outsole for more stability on rocks and other uneven surfaces; you may want added ankle support too. Sunscreen and water are must-haves year round. Also, check the weather report and plan your workout accordingly. In order to beat the heat, pollution, and damaging UV rays, exercise first thing in the morning. <br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Enjoy yourself</span></b><br />
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You are more likely to get in a sweat session when it does not seem like a chore. Try to recapture that sense of fun you had when you were a kid playing on the jungle gym or frolicking outside. It does not have to be drudgery... make it up as you go. <br />
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<center><span class="Apple-style-span" style="color: #ff6600;">__________________________________________</span><br />
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<b>Three reasons why outdoor exercise is so healthy:</b></center> <br />
<ol><li><b><span class="Apple-style-span" style="color: #990000;">Fresh air is so good for us ::</span></b> You have heard the news about the quality of indoor air, right? In short, the air in our homes is a lot dirtier than we think. So if you cannot get outside for a fresh-air workout, at least open a window while you are on the treadmill.</li>
<li><b><span class="Apple-style-span" style="color: #990000;">Sunlight gives us a dose of Vitamin D ::</span></b> Vitamin D is super good for you. It is credited with a long list of health benefits, including boosting your mood.</li>
<li><b><span class="Apple-style-span" style="color: #990000;">It is calming to be near nature ::</span></b> Past studies have confirmed the link between nature and happiness and well-being... so this is a two-for-one deal: you get physical AND mental exercise!</li>
</ol><span class="Apple-style-span" style="color: #ff6600;"><center>__________________________________________</center></span><br />
<i>Source :: Shape Magazine</i>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-85636165664240779742010-04-26T07:45:00.000-07:002010-04-26T07:45:00.792-07:00Back to Basics :: Reviewing Your Budget<div class="separator" style="clear: both; text-align: center;"></div>Do you ever wonder where your money goes each month? Does it seem like you have gotten sidetracked when it comes to reaching your financial goals? If so, you may want to review and perhaps revise your budget. Doing so can help you determine how you are spending your money, and that might show you what you need to do to get back on track.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrEdS74A5T24_Gp0OHED5FRfHiwHwphpSyt3NLYaPp_ouq-fBUzEh0Oqsa222U2P8y_TPz_nS4XVI_-0rFkir7_d2XYSA6nKZPKmqTl3_zjW2TJDKYnbU-7SfnmbscQIgZbLZJH-K1UWmS/s1600/budgeting.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrEdS74A5T24_Gp0OHED5FRfHiwHwphpSyt3NLYaPp_ouq-fBUzEh0Oqsa222U2P8y_TPz_nS4XVI_-0rFkir7_d2XYSA6nKZPKmqTl3_zjW2TJDKYnbU-7SfnmbscQIgZbLZJH-K1UWmS/s200/budgeting.jpg" width="200" /></a></div>"Oh, we don't need a budget," you might be saying. "We have plenty of money." If that is true, great! But if you are not reaching your financial goals, there is a reason for that. Reviewing (or simply creating) your budget might help you find out what that reason is.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Examine your financial goals</span></b> <br />
<br />
The first part of reviewing your budget should be an examination of your financial goals. After all, planning any trip's itinerary depends in part on knowing where you want to go! Make a list of both your short-term and your long-term goals, and prioritize them. How much will you need to save for each one, and how long will you have to reach them? Should you forestall some of lower priority to reach others of higher priority?<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Keeping track</span></b> <br />
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Budgeting is largely about tracking your income and expenses. You can do this with a pen and paper, or you can use one of the many software programs or web-based applications designed for this purpose. The most important element of this process is to do it consistently.<br />
<br />
Should you count every penny? Not necessarily, although to some extent you cannot control the dollars if you do not track the cents. But focus primarily on meeting the basic expenses of life and then allocating what it will take to meet your goals.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Income and expenses</span></b> <br />
<br />
Much of your income may come from your regular paycheck or (if you are retired) from government benefits such as Social Security, a pension, or retirement account distributions. But do not forget to include all forms of income, such as child support and/or alimony, and even irregular or seasonal income, such as tax refunds, dividends, or interest.<br />
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Expenses generally fall into two categories. Fixed expenses are the "have-to" basics: housing, utilities, food, clothing, and transportation. Discretionary expenses are "want-to" items: eating out, entertainment, vacations, and hobbies.<br />
<br />
Irregular expenses cannot be predicted, but they always occur: car repairs and home maintenance are good examples. Remember to include these types of expenses in your accounting. For example, if you buy tires for your car every 3 years, one-third of the total is your annual expense.<br />
<br />
Caution: While you may find it easy to use your credit card for irregular expenses, do so only as a convenience. Be prepared to pay off the credit card charge with funds you have set aside in your budget for these expenses. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ8MISJS6fqyt1UQIDraxXqb8dYJd326fgKjlahpQlN7CLrLzPljprQTVgMGpFaD3HdPHhp7WNkILjTpK6rs8ctDXyL3Gzt2NogaSNSaz67dHiV2FwMZ4ohxKI6ZmYNjGnButqnkCsKgd-/s1600/calculator.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ8MISJS6fqyt1UQIDraxXqb8dYJd326fgKjlahpQlN7CLrLzPljprQTVgMGpFaD3HdPHhp7WNkILjTpK6rs8ctDXyL3Gzt2NogaSNSaz67dHiV2FwMZ4ohxKI6ZmYNjGnButqnkCsKgd-/s200/calculator.jpg" width="150" /></a></div>Finally, prioritize the funds you will need to meet both your short- and long-term goals as regular expenses in your budget.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">And the answer is...</span></b><br />
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Once you have added up your income and expenses, you will need to compare the totals. Are you spending exactly what you are making? Congratulations, your budget is perfectly balanced! Even better, if you are spending less than you are making, you have a surplus. If that is the case, you can allocate that surplus to either reaching your goals faster or funding new investment opportunities.<br />
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But if you are spending more than you are making, you are running a deficit. You might not feel the pinch if you are very good at juggling or funding it with increasing credit card debt or a home equity line of credit. But even the best of jugglers drop the balls sometimes, and increasing your debt can be dangerous. If that is what you are doing, you are sidetracking your budget into a dead-end spur.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhenvTNbyvfI7UVxuyUivAu-aHMudnt01p6osaPBBAzmiUP8PPoJHYTwPhtubk6_zqkePfSh3kTss3nKCoWwGSJRi7qWo-g5elnAeepR7FQMCFqj6HdObIn48w4XQ6M-6Fcm2hP0PlPuNli/s1600/railroad+tracks.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhenvTNbyvfI7UVxuyUivAu-aHMudnt01p6osaPBBAzmiUP8PPoJHYTwPhtubk6_zqkePfSh3kTss3nKCoWwGSJRi7qWo-g5elnAeepR7FQMCFqj6HdObIn48w4XQ6M-6Fcm2hP0PlPuNli/s200/railroad+tracks.jpg" width="136" /></a></div>So, to balance your budget and get back on track toward meeting your goals, you will have to either increase your income or reduce your expenses--or both. As you may have seen while tracking your expenses, it is often your discretionary spending that leads to a derailment when it comes to meeting your goals. Rather than shortchange your goals (you will only be shortchanging yourself if you do), work on reducing discretionary expenses.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Staying on track</span></b><br />
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You will need to monitor your budget to keep it on track. Remember that, like life itself, you will need to keep your budget as flexible as your changing circumstances may demand.Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-49031806158575052312010-04-23T18:23:00.000-07:002010-04-23T18:23:57.342-07:002 Keys to Eating Better<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOuG9RhB-zi2jFaPtg1U04yXwy3YlZc6Z9u_Zfagldm3CB-zEYplnn44wGRpYj6ORS2_XD-WrribUkXHievEylo7IXroq-yALXGEqtG9Jd4Ae3G8jajCGNzKyS4-M2scmW8A3W02C5pzxf/s1600/Family-Dinner.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOuG9RhB-zi2jFaPtg1U04yXwy3YlZc6Z9u_Zfagldm3CB-zEYplnn44wGRpYj6ORS2_XD-WrribUkXHievEylo7IXroq-yALXGEqtG9Jd4Ae3G8jajCGNzKyS4-M2scmW8A3W02C5pzxf/s200/Family-Dinner.jpg" width="200" /></a></div>Getting more goodness into your meals could be as easy as these two steps: Plan ahead, and eat at the dinner table.<br />
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If you are like many people, you have no idea what you are going to eat for dinner until you rummage around the kitchen at 5 p.m. But you will eat more fruit and veggies if you are a planner. That is exactly what happened in a recent study when women decided in advance what they were going to eat and shopped for meals ahead of time.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">When a Plan Comes Together</span></b><br />
<br />
Planning was key to healthful eating. But it also helped if the women ate dinner at the table and enjoyed cooking. So make a plan, hit the store, and stick with it! Bonus: Adding more fruits and veggies to your diet could help you lose those stubborn pounds in time for bathing suit season! <br />
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<b><span class="Apple-style-span" style="color: #ff6600;">It is Easy Being Green</span></b><br />
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Need help planning meals that fulfill your daily veggie quota? These easy and delicious veggie-crammed recipes make it a snap to plan ahead:<br />
<ul><li>Make a quick main dish using a delicious combination of mashed eggplant and shallots: <a href="http://www.eatingwell.com/recipes/eggplant_shallot_stew.html">Eggplant-Shallot Stew</a>.</li>
<li>Turn Saturday morning brunch into veggie time with this satisfying vegetarian tart: <a href="http://www.eatingwell.com/recipes/leek_gruyere_quiche.html">Leek and Gruyere Quiche</a>.</li>
<li>When you are in a bind and need to turn freezer food into dinner fast, try this side dish: <a href="http://www.eatingwell.com/recipes/vegetable_stir_fry.html">Vegetable Stir-Fry</a>.</li>
</ul><br />
<span class="Apple-style-span" style="font-size: x-small;">References ::<br />
Which food-related behaviours are associated with healthier intakes of fruits and vegetables among women? Crawford, D. et al., Public Health Nutrition 2007 March;10(3):256-265.</span>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-77884576003620636322010-04-21T07:45:00.001-07:002010-04-21T07:45:00.596-07:00Make EARTH DAY Significant!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1r1Fi2ijECywh2Mv0xR3oRMU53rvRtcrJj1c547Ff3KYccoVVgifX_p2NulhHVsCjj8ZN7u537AVrtzuLQeDg5UBzb1ffJCBFz6KrsXrOsMYr-RxmetvTJG9SDiqYROy8JEo3EI2qtaqD/s1600/earthday.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1r1Fi2ijECywh2Mv0xR3oRMU53rvRtcrJj1c547Ff3KYccoVVgifX_p2NulhHVsCjj8ZN7u537AVrtzuLQeDg5UBzb1ffJCBFz6KrsXrOsMYr-RxmetvTJG9SDiqYROy8JEo3EI2qtaqD/s200/earthday.jpg" width="189" /></a></div><b>Tomorrow is Earth Day</b>... and you probably have a handful of options in your community for what you can do on this Earth Day. I am sure each of them will be beneficial to the planet and to yourself.<br />
<br />
Most environmental organizations or activists will tell you that “every little thing counts” in order to try to get you to make enough little changes that they add up to something big. Earth Day is an especially popular time for such a motto. On Earth Day, enough people are looking to make some small effort to help the environment that it really CAN add up to something big.<br />
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The question you should ask yourself on Earth Day is: Will I do something so spectacular on Earth Day that I can consider myself an environmentally caring person for the whole rest of the year?<br />
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The truth is, what you do on the other 364 is much more powerful than what you do on Earth Day.<br />
<br />
<span class="Apple-style-span" style="color: #274e13;">If you really want to be an environmentally caring person, Earth Day should be sort of like New Year’s Day. Approaching it, you can take a good look at where your life is, you can set goals or resolutions for what you are going to change, and you can start living your life in a new</span><span class="Apple-style-span" style="color: #ff6600;"> </span><span class="Apple-style-span" style="color: #274e13;">"green"</span><span class="Apple-style-span" style="color: #ff6600;"> </span><span class="Apple-style-span" style="color: #274e13;">way on that day.</span><br />
<br />
Habits are the drivers of many of our environmental problems. It takes about 30 days to change a habit... and you have to start somewhere. Here are some habits that you could change starting on Earth Day in order to make a spectacular difference for others, yourself, and the planet as a whole.<br />
<br />
<span class="Apple-style-span" style="color: #ff6600;"><b>10 ACTIONS to Reduce your Impact on the Environment</b></span><br />
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1. <span class="Apple-style-span" style="color: #274e13;"><b><u>Smart Shopping</u></b></span><br />
<ul><li>“Buy what you need, not what you want”</li>
<li>Consider renting and borrowing things that are seldom needed</li>
<li>Buy used items from garage sales and second-hand stores</li>
</ul>2. <span class="Apple-style-span" style="color: #274e13;"><u><b>Simple Savers</b></u><b></b></span><br />
<ul><li>Replace incandescent light bulbs with compact uorescent bulbs</li>
<li>Use aerators on faucets and shower heads</li>
<li>Weatherstrip windows and doors</li>
</ul>3. <span class="Apple-style-span" style="color: #274e13;"><u><b>Transportation Alternatives</b></u><b></b></span><br />
<ul><li>Walk, cycle, car pool and use public transportation</li>
<li>When driving, reduce idling and maintain correct tire pressure</li>
<li>Consider car sharing programs or renting</li>
</ul>4. <span class="Apple-style-span" style="color: #274e13;"><u><b>Food Choices</b></u><b></b></span><br />
<ul><li>Choose local and organic foods that are in season, and support local food producers</li>
<li>Eat less meat</li>
</ul>5. <span class="Apple-style-span" style="color: #274e13;"><u><b>Washing and Drying</b></u><b></b></span><br />
<ul><li>Wash full loads of clothes in cold water and hang to air dry</li>
</ul>6. <b><span class="Apple-style-span" style="color: #274e13;"><u>Heating and cooling</u></span></b><br />
<ul><li>For summer air conditioning, set your thermostat to 75°F to 77°F</li>
<li>For winter heating, set your thermostat to 66°F or 68°F</li>
<li>Install ceiling fans and programmable thermostats</li>
</ul>7. <b><span class="Apple-style-span" style="color: #274e13;"><u>Close to Home</u></span></b><br />
<ul><li>Vacation, travel and work as close to home as possible</li>
</ul>8. <span class="Apple-style-span" style="color: #274e13;"><b><u>Bathroom Basics</u></b></span><br />
<ul><li>Take short showers instead of baths</li>
<li>Close water taps while brushing your teeth</li>
</ul>9. <span class="Apple-style-span" style="color: #274e13;"><b><u>Careful Cleaning</u></b></span><br />
<ul><li>Choose natural, non-toxic cleaning products</li>
<li>Make simple, natural cleaners with ingredients like vinegar, baking soda and water (<a href="http://ahealthylifeforall.blogspot.com/2009/07/non-toxic-home-cleaning.html">Click Here</a> for formulas to make your own cleaning products!)</li>
</ul>10. <span class="Apple-style-span" style="color: #274e13;"><u><b>Do Not Discard</b></u><b></b></span><br />
<ul><li>Donate, reuse and recycle items before throwing them into the trash</li>
<li>Harmful materials like chemicals, batteries, electronics, etc. should be taken to local hazardous waste depots or recyclers</li>
</ul><span class="Apple-style-span" style="color: #ff6600;"><b>Remember, every day is Earth Day. Find a way to make it so in your life</b>.</span><br />
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<div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="color: #990000;">"Live simply, that others may simply live"</span></span></div><span class="Apple-style-span" style="color: #999900; font-size: large;"><div style="text-align: center;"><span class="Apple-style-span" style="color: #990000;">Ghandi</span></div></span><br />
<i>:: Any other suggestions? Leave a comment to let me know! And definitely share this with your friends — social change happens when people share with and encourage others.</i><br />
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Sources :: greenlivingideas.com and ecoactionteams.caJuliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-12288509073157790782010-04-19T08:45:00.000-07:002010-04-27T13:55:53.024-07:00How you can BENEFIT from New Credit Card Rules<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDRBFzH_4mTkzx3qwtmYpJ2rheTf_9mSaEmir6yxp07gFnlzvdllpwf78Ori8fWqI1LRKhcYSyCezlLVB1a1iO1Gjgdu26xmGVKEQRrOxCVByR2T5oi5wbsox49tPYXtYIjPe9scR2vjVf/s1600/credit-card.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDRBFzH_4mTkzx3qwtmYpJ2rheTf_9mSaEmir6yxp07gFnlzvdllpwf78Ori8fWqI1LRKhcYSyCezlLVB1a1iO1Gjgdu26xmGVKEQRrOxCVByR2T5oi5wbsox49tPYXtYIjPe9scR2vjVf/s200/credit-card.jpg" width="200" /></a></div>If you have ever faced an unexpected rate hike on your credit card, a change to your monthly due date that came without notice or an excessive fee for a payment you made one day late, the<b> new Credit Card Accountability, Responsibility and Disclosure (CARD) Act</b> may deliver welcome relief.<br />
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Through this legislation, the federal government is trying to make the relationship between card issuer and user more balanced and fair for the consumer. For one, this means credit card issuers can no longer raise interest rates at any time or for any reason after providing minimal notice. In addition, they can no longer make other changes that unfairly penalize consumers.<br />
<br />
The CARD Act curtails a number of unjust practices that have been troubling card users for years. Some of the highlights include:<br />
<ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>More time to pay your bill ::</b></span> Your credit card issuers must give you at least 21 days to submit your monthly payments.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Clearer due dates ::</b> </span>Late-fee traps, such as weekend deadlines, due dates that change each month and payment deadlines that fall in the middle of the day, are no longer allowed.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Limited interest rate increases ::</b> </span>Your interest rate cannot increase within the first 12 months of opening your credit card account. In addition, card issuers generally cannot apply a rate increase retroactively to your existing balances, unless the increase is due to the expiration of a promotional rate, the stated rate is a variable rate or you make a late payment.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Advance notice of rate increases ::</b></span> Your card issuers must notify you at least 45 days (rather than the previous 15 days) in advance of any changes to the interest rate or other terms for your card.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Elimination of double-cycle billing :: </b></span>Credit card companies no longer can use your balance from the previous month to calculate interest charges for the current month. Previously, even if you paid off your balance monthly, you could have been hit with finance charges computed from the previous cycle.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Higher-interest balances paid first :: </b></span>If you have balances subject to different interest rates (e.g., cash advances vs. regular purchases), your credit card company must now first apply any extra payments you make toward the highest-interest balance. Previously, card companies typically applied amounts exceeding the minimum monthly payments to the lowest-interest balances first, thereby extending the time it would take to pay off higher-rate balances.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Improved communication ::</b></span> The new legislation requires credit card issuers to display on your statement how long it would take you to pay off your existing balance, and the total interest you would end up being charged, if you only pay the minimum amount due. Your statement also must provide the payment required, including the interest component, to pay off your balance in 36 months.</li>
<li><b><span class="Apple-style-span" style="color: #ff6600;">Limits on students ::</span></b> The days of easy credit for college students are over. Consumers under the age of 21 must have an adult cosigner to obtain a credit card or be able to show they can repay the debt. In addition, college students must receive permission from parents or guardians to increase the credit limit on their joint accounts.</li>
</ul><b>Some unintended consequences</b><br />
Unfortunately, there are a few drawbacks to the new CARD Act — many of which were experienced by consumers in 2009 as companies tried to offset the impending legislation by changing their credit card terms. And industry analysts and credit card companies warn of additional potential drawbacks as providers attempt to recoup some of the revenue they expect to lose as a result of the new credit card rules.<br />
<br />
In particular, most card issuers have already begun to:<br />
<ul><li><span class="Apple-style-span" style="color: #990000;">Charge annual fees or raise other fees, such as balance transfer charges</span></li>
<li><span class="Apple-style-span" style="color: #990000;">Cut back on rewards and perks, such as cash back, airline miles and hotel points</span></li>
<li><span class="Apple-style-span" style="color: #990000;">Raise interest rates</span></li>
<li><span class="Apple-style-span" style="color: #990000;">Reduce or eliminate interest-free grace periods</span></li>
<li><span class="Apple-style-span" style="color: #990000;">Tighten their credit standards</span></li>
<li><span class="Apple-style-span" style="color: #990000;">Lower credit limits</span></li>
</ul><b>Actions you can take</b><br />
Most of the provisions of the CARD legislation were in place by Feb. 22, 2010, while credit card companies must implement the entire set of changes by July 2010. Now may be a good time to review the cards you currently hold and evaluate your options. Consider cashing in any credit-card rewards and perks you have been accumulating — particularly if those benefits will be reduced or eliminated.<br />
<br />
Also, watch for letters from your credit card companies — and do not just throw them away like you may have in the past. These may be notifications of rate increases or other changes to the terms and conditions of your card.<br />
<br />
If you find out that your benefits are diminishing and your fees and rates are going up, consider other credit options. First, compare your card’s annual fee (if any), ongoing annual percentage rate, rewards and additional benefits to those of other credit cards. Then select the more competitive card option. Keep in mind that some issuers have already been following the more responsible practices set by the CARD legislation, which means they may offer rates and terms you can rely on.<br />
<br />
<span class="Apple-style-span" style="color: #ff6600;">Your financial advisor can help you prepare for these changes and discuss how responsibly managed credit card debt can fit into your financial picture.</span>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-31575493134901640322010-04-16T07:45:00.000-07:002010-04-16T07:45:00.112-07:00Greek-Style Quinoa Salad<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx3cRTG_M3Ab2afyXPKD2HGwPh_LRYZ98XRlzPLxSEv4ZbNV9nkswcaH7bSaNxtV2L_RliBircwhdJjw9Qd3vP6Fvsltp6dW5STHvG1UO7I-HePvWOmxeMdfDn7Yf-NozEW2ZJVSMsmn-H/s1600/quinoa+salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="115" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx3cRTG_M3Ab2afyXPKD2HGwPh_LRYZ98XRlzPLxSEv4ZbNV9nkswcaH7bSaNxtV2L_RliBircwhdJjw9Qd3vP6Fvsltp6dW5STHvG1UO7I-HePvWOmxeMdfDn7Yf-NozEW2ZJVSMsmn-H/s200/quinoa+salad.jpg" width="200" /></a></div>Serves: 6<br />
Prep Time: 20 minutes<br />
Cook Time: 15 minutes<br />
<br />
<b>Ingredients</b><br />
1 cup quinoa<br />
2 cups water<br />
3 tbsp. olive oil<br />
¾ cup fresh lemon juice<br />
1 tsp. dried oregano<br />
1 clove garlic, minced or pressed in a garlic press<br />
¼ cup kalamata olives<br />
1 bunch scallions, chopped<br />
1 pint grape tomatoes, halved<br />
7 ounces sheep's milk feta cheese, cubed<br />
¼ cup diced red onion<br />
Salt and pepper to taste<br />
<br />
<b>Directions</b><br />
Place quinoa in a strainer and rinse under cold running water. Add water and quinoa to a medium saucepan. Bring to a boil and reduce to a simmer. Cook 15 minutes until quinoa is almost translucent.<br />
<br />
Spread cooked quinoa on a large dinner plate and place in freezer for 15 minutes to chill. Meanwhile, in a small bowl, combine olive oil, lemon juice, oregano, and garlic. Toss with quinoa.<br />
<br />
Add olives, scallions, grape tomatoes, feta cheese, and red onion; gently mix ingredients. Season with salt and pepper and serve.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Tip:</span></b><br />
Feta cheese may be too salty for some. To lower the sodium count, soak it in water overnight.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Nutrition Score per serving:</span></b><br />
(1 ½ cups): 331 calories, 19 g fat (52% of calories), 6 g saturated fat, 31 g carbs, 11 g protein, 10 g fiber, 233 mg calcium, 3 mg iron, 488 mg sodium<br />
<br />
<b><span class="Apple-style-span" style="color: #990000;">Health Benefits of Quinoa (pronounced Keen-wah):</span></b><br />
Although not a common item in most North American kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. <br />
<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=heal00b-20&l=bil&camp=213689&creative=392969&o=1&a=B001EO60JQ" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><br />
A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Quinoa is high in protein, but more importantly, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. <br />
<br />
In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.amazon.com/Eden-Quinoa-Organic-16-Ounce-Pouch/dp/B001EO60JQ?ie=UTF8&tag=heal00b-20&link_code=bil&camp=213689&creative=392969" imageanchor="1" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img alt="Eden Quinoa, Organic Imported, 16-Ounce Pouch (Pack of 6)" src="http://ws.amazon.com/widgets/q?MarketPlace=US&ServiceVersion=20070822&ID=AsinImage&WS=1&Format=_SL160_&ASIN=B001EO60JQ&tag=heal00b-20" /></a></div><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=heal00b-20&l=bil&camp=213689&creative=392969&o=1&a=B001EO60JQ" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /><br />
<i><span class="Apple-style-span" style="color: #073763;">:: This is one of my favorite salads to make! It is fun to watch a person's face contort into skeptical confusion when I mention Quinoa... and then melt into blissful delight once they take their first bite! Oh yeah... and it is DELICIOUS, too! </span></i>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com2tag:blogger.com,1999:blog-3148744964816099863.post-75970948937094758512010-04-14T07:45:00.000-07:002010-04-14T07:45:00.186-07:00Happiness and Your Health<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD0fjCV8SJZhkeMMzhR5f_XUSVGnNKU2ua3_6LTaq6vJY55ZDWIapiwfFO8j2vxJuFrZZGOb-gXwqzOZNQLfdxpqdyySCZne6IIN67WxiZFl1fvZkaLDtS6SRsjf91nTWoBtyKQ4BGgB8q/s1600/happiness+sign.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD0fjCV8SJZhkeMMzhR5f_XUSVGnNKU2ua3_6LTaq6vJY55ZDWIapiwfFO8j2vxJuFrZZGOb-gXwqzOZNQLfdxpqdyySCZne6IIN67WxiZFl1fvZkaLDtS6SRsjf91nTWoBtyKQ4BGgB8q/s200/happiness+sign.jpg" width="200" /></a></div>It is easy to get caught up in the hustle and bustle of everyday life and lose sight of what makes you happy. Really happy. But making sure your happiness meter is giving optimal readings can provide many health benefits.<br />
<br />
Happy people have younger hearts, younger arteries, and a younger "real age". Happy people recover more quickly from surgery, cope better with pain, have lower blood pressure, and have longer life expectancy than unhappy people.<br />
<br />
Studies also suggest that happy people may have stronger immune systems -- they are less likely to get colds and flu viruses. And when they do, their symptoms tend to be mild.<br />
<br />
Not surprisingly, happy people are better at looking after their health, too. When people's happiness levels improve, so do their health behaviors. They exercise more, wear sunscreen, and go for regular checkups.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">How to Get There</span></b><br />
<br />
Everyone wants to be happy, and the benefits are clearly plentiful. But the fact is that people are not always great at predicting what will make them happy. If it is long-term happiness you are after, you may need to learn a few new tricks.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">What Is Happiness?</span></b><br />
<br />
We all know when we are happy and when we are not. But ask a roomful of people what makes them happy and you are likely to get a wide range of responses, from "watching the sunset" or "spending time with good friends" to "finding a great shoe sale" or "winning the office football pool."<br />
<br />
<span class="Apple-style-span" style="color: #990000;">Defining happiness is no simple feat.</span><br />
<br />
In an effort to narrow the definition, researchers have devised a series of questionnaires to measure life satisfaction, positive mood, and subjective well-being. Some scientists are even beginning to use brain imaging to better understand the physiology of happiness. And economists have jumped on the happiness bandwagon, too, hoping to calculate the value of happiness within a sociopolitical context.<br />
<br />
<span class="Apple-style-span" style="color: #990000;">So what have they discovered? What makes for a happy life?</span><br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">It is Partly Your Genes</span></b><br />
<br />
Your level of happiness is not entirely predetermined by your genes, but genes do play a part, just as they play a part in your general health. Some researchers estimate that as much as 40% to 50% of a person's capacity for happiness may be genetically predetermined. And although that means some lucky people may start off with a greater propensity for happiness, it is no guarantee they will lead a charmed life. Fortunately, evidence suggests that even the gloomiest of us can learn to be happier.<br />
<br />
And learn we must. Left to our own devices, we tend to focus our energies on things that will give us the greatest instant pleasure. Even when we know better.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Health and Happiness</span></b><br />
<br />
Studies show that a person's health is one of the strongest predictors of happiness. But the link between health and happiness is complex. Research shows little correlation between a person's objective health -- as defined by medical assessment -- and happiness. It is our subjective health -- how we view our health -- that affects our well-being. So is happiness all in your head?<br />
<br />
Not necessarily. For example, adverse changes in health do have a negative impact on happiness levels, at least temporarily. Poor health has the potential to significantly affect almost every aspect of your life: your independence, your self-image, your personal relationships, your ability to work and carry out basic daily activities. So it is no surprise that when your health takes a hit, your happiness does as well.<br />
<br />
But people are resilient. We become accustomed to new life circumstances, good or bad. We adapt. Within a month or two of an adverse health event, most people have gravitated back toward the level of happiness they enjoyed before their health took a turn for the worse.<br />
<br />
When the change in health status is severe, however -- for example, involving chronic pain or multiple disabilities -- the impact on happiness can be long lasting.<br />
<br />
And both physical health and emotional health influence happiness. Mood disorders diminish quality of life even more than chronic physical ailments, such as arthritis, heart disease, and diabetes.<br />
<br />
<span class="Apple-style-span" style="color: #990000;"><u><b>What You Can Do</b></u></span><br />
Do all that you can to maintain a healthy lifestyle and you will be well on your way to a long life rich in happiness. Be your healthiest and happiest by eating a balanced diet with lots of fruit and veggies, keeping stress levels to a minimum, getting regular checkups, wearing sunscreen, laughing often, moderating alcohol intake, getting plenty of exercise, and not smoking.<br />
<br />
Exercise not only helps keep you healthy but also keeps you happy. In general, increasing the amount of physical activity in your life increases well-being, whether it is yoga, weight training, or daily walks around the neighborhood. One study of nearly 7,000 men and women revealed that walking, jogging, or running between 11 and 19 miles per week was optimal for improving emotional well-being. But do not overdo it or underdo it. Moderate exercise offers the biggest boost in happiness.<br />
<br />
And if you think you may be living with a mood disorder, get it treated. Appropriate treatment can help reduce your symptoms, increase your sense of well-being, and get you back on track to a happy life.<br />
<br />
<span class="Apple-style-span" style="color: #ff6600;"><b>Social Side Up</b></span><br />
<br />
Developing your social side is crucial for well-being. Studies show that people who are socially active, who are compassionate, and who are emotionally generous have higher levels of happiness and live longer than people who lead a more solitary life.<br />
<br />
Research also shows that people who have strong interpersonal skills rank in the highest levels of happiness, and those who are socially isolated have substantially lower levels of well-being.<br />
<br />
Social skills are just one part of this happiness factor, though. People who maintain good personal relationships also fare better than people who are socially inactive. Open, trusting, intimate relationships are essential building blocks for a happy life.<br />
<br />
And it is not only receiving support that makes us happy; it is being able to give support to others as well.<br />
<br />
<span class="Apple-style-span" style="color: #990000;"><u><b>What You Can Do</b></u><b></b></span><br />
When important personal relationships come to an end, it can have a lasting negative impact on happiness. So use your energies to nurture the relationships that mean the most to you. Not all relationships are meant to be, of course, and getting out of a destructive relationship can do more for your health and happiness than staying in it. But if it is within your power to make a good relationship work, you have every reason to try.<br />
<br />
Keep all of your other personal relationships healthy, vibrant, and strong by spending quality time with friends and family. Make a standing date with the people you love -- it will give you something to look forward to and help relieve stress levels.<br />
<br />
<span class="Apple-style-span" style="color: #ff6600;">And while you are appreciating the people who are already near and dear, do not forget to welcome new friendships into your life. :)</span><br />
<br />
<i>Source :: </i><a href="http://www.realage.com/"><i>RealAge.com</i></a><i>. Please check out their site for more great information!</i>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-27061266132583230672010-04-12T08:45:00.000-07:002010-04-12T08:45:00.270-07:00Overhaul of Federal Student Loan Program<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihsOGW9TaVFqiDFIKm3Y_QCyO062EmvUOm2ztZWmoO7Z9jZpxpM81ov5vZ5MRPxUl5YQCS7QZocdczFnJR6ReuTTDq2rNY5YI60l8UaybpnMMiZ4MW9Dts44qAAV6We3hcRKoIxfOvYWIL/s1600/notre+dame.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihsOGW9TaVFqiDFIKm3Y_QCyO062EmvUOm2ztZWmoO7Z9jZpxpM81ov5vZ5MRPxUl5YQCS7QZocdczFnJR6ReuTTDq2rNY5YI60l8UaybpnMMiZ4MW9Dts44qAAV6We3hcRKoIxfOvYWIL/s320/notre+dame.jpg" /></a></div>With the nuances of health care reform getting all the attention, you may be surprised to learn that the recently passed health care legislation—the Patient Protection and Affordable Care Act of 2010, as amended by the Health Care and Education Reconciliation Act of 2010—includes several provisions related to college. The most noteworthy of these provisions involve:<br />
<ul><li>The distribution of federal student loans</li>
<li>Pell Grants</li>
<li>Income based repayment for federal student loans</li>
</ul><b><span class="Apple-style-span" style="color: #ff6600;">The distribution of federal student loans</span></b><br />
<br />
Currently, there are two ways to obtain a federal student loan—borrow directly from the federal government under the William D. Ford Federal Direct Loan (“Direct Loan”) program or borrow from a private lender who participates in the Federal Family Education Loan (FFEL) program. The FFEL program has been in existence since 1965 (the Direct Loan program since 1994), and private lenders in the FFEL program receive government subsidies to encourage them to loan money to students.<br />
<br />
Under the new legislation, private lenders will no longer receive government subsidies to make federal student loans, and the FFEL program will be eliminated. Starting July 1, 2010, all federal student loans will be made directly from the federal government to borrowers under the Direct Loan program.<br />
<br />
Generally, student borrowers shouldn't notice much of a difference with this change. If anything, the new system should be simpler and less confusing, because borrowers won't have to "shop around" for a private lender to obtain their federal student loans.<br />
<br />
Parents who wish to take out a federal PLUS Loan might find themselves better off because the interest rate on a federal PLUS Loan obtained through the Direct Loan program is capped at 7.9%, compared to the interest rate on a federal PLUS Loan obtained through the FFEL program, which is capped at 8.5%.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Pell Grants</span></b><br />
<br />
The Pell Grant is the federal government’s largest financial aid grant program. It is available to undergraduate students with exceptional financial need (typically students from families who earn less than about $45,000 per year). Graduate students aren’t eligible.<br />
<br />
The new legislation provides for automatic annual inflation-adjusted increases to the Pell Grant beginning in 2013. For the current academic year 2009/2010 (which runs from July 1, 2009, through June 30, 2010), the maximum Pell Grant is $5,350. It is scheduled to increase to $5,550 in 2010/2011, and will remain at that level for the following two years. It will then increase by the rate of inflation (via the consumer price index) in each of the next five years, reaching approximately $5,900 in 2019/2020.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">Income based repayment</span></b><br />
<br />
On July 1, 2009, the federal government's new Income Based Repayment (IBR) program went into effect. The IBR program was created to help college graduates manage their increasingly large student loan payment obligations. Under the program, a borrower’s monthly student loan payment is calculated based on income and family size. A borrower is allowed to pay 15% of his or her discretionary income to student loan payments, with any remaining debt forgiven after 25 years. The program is open to graduates with a federal Stafford Loan, Graduate PLUS Loan, or Consolidation Loan made under either the Direct Loan program or the FFEL program.<br />
<br />
The new legislation enhances the IBR program. Under the legislation, borrowers who take out new federal student loans after July 1, 2014, will pay 10% of their discretionary income to student loan payments, with any remaining debt forgiven after 20 years.<br />
<br />
<b><i>:: Consult with your financial professional to see how these changes may affect you.</i></b>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-79213896066062364522010-04-09T08:45:00.000-07:002010-04-09T13:59:40.604-07:00An Easy, Tasty Way to Cut Calories and Fat<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6iOotf8UB40HTQihBjfBTTxWY5c0Hi_mt2KPZmtBrvNycyV-cEGsreTiieA-OFSO5QLm5h86w31qdqcT_PLsHryzNrUmNLGQxnsdi7z3Vb3dYfI0u9kVNV8vY0_7atNzuW3_bEEw4Dwxk/s1600/mushrooms.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6iOotf8UB40HTQihBjfBTTxWY5c0Hi_mt2KPZmtBrvNycyV-cEGsreTiieA-OFSO5QLm5h86w31qdqcT_PLsHryzNrUmNLGQxnsdi7z3Vb3dYfI0u9kVNV8vY0_7atNzuW3_bEEw4Dwxk/s200/mushrooms.jpg" width="200" /></a></div>Here is a simple way to slash major calories from some of your favorite comfort foods -- and you will not miss a thing.<br />
<br />
When you are making lasagna, sloppy joes, chili, and other ground beef dishes, <b>use chopped mushrooms instead of meat</b>. If you are like the people in a recent study, you will naturally eat about 420 fewer calories with these mushroom-enriched meals.<br />
<br />
People in the study also said the mushroom makeovers tasted just as good and kept them feeling full just as long as the beef versions did. And not only did the mushroom-based dishes mean a lower-calorie meal, but the mushroom eaters also ate fewer calories and less fat throughout the day than the beef eaters did.<br />
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="color: #ff6600;"><b>Savory Substitutions </b><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">Switching beef for mushrooms is just one way to cut calories and fat. Here are some other easy substitutions that can help your health and tame your appetite:</div><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l2 level1 lfo2; text-indent: -.25in;"></div><ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>Cheese pleaser ::</b></span> Skip the whole-fat cheddar and try these healthier -- but just as creamy -- cheese options:</li>
</ul><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">1. <span class="Apple-style-span" style="color: #990000;"><u>Boursin Light:</u></span><br />
A home run for cheese fans and garlic lovers alike. Just a schmear of this creamy spread goes a long way on a whole-wheat cracker or slice of baguette.<o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">2. <span class="Apple-style-span" style="color: #990000;"><u>Trader Joe's Fat-Free Feta:</u></span><br />
These moist, cheesy crumbles make a perfect final flourish for a spinach salad tossed with berries, walnuts, and balsamic vinaigrette.<o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">3. <span class="Apple-style-span" style="color: #990000;"><u>Treasure Cave Reduced Fat Crumbled Blue Cheese:</u></span><br />
Great on salads and burgers, yet it has roughly half the fat of regular blue cheese. As with all blues, you must be a fan of salty and stinky to enjoy this one.<o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">4. <span class="Apple-style-span" style="color: #990000;"><u>Mini Babybel Light:</u></span><br />
These rounds of creamy, semisoft cheese are perfect with a handful of grapes and a couple of almonds.<o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">5. <span class="Apple-style-span" style="color: #990000;"><u>Jarlsberg Lite:</u></span><br />
Replace your usual Swiss slices with these thin, deli-style slices -- they have a mild, slightly nutty flavor and an almost sweet aftertaste. <o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">6. <span class="Apple-style-span" style="color: #990000;"><u>Sargento Reduced Fat Provolone:</u></span><br />
This mild Italian favorite maintains a nice buttery taste with a minimal amount of fat.</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"></div><ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>Sausage saver ::</b></span> Switch to these guilt-free supermarket sausages:</li>
</ul><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">1. <span class="Apple-style-span" style="color: #990000;"><u>Jimmy Dean D-Lights Turkey Sausage</u></span><br />
This comes already assembled, breakfast-sandwich style, complete with a whole-grain muffin, egg white, and cheese. It tastes so good, and even though the patty is small, the sandwich is plenty filling. Plus, the bread cooks up nice and fluffy in the microwave. Admittedly, it has more sodium and saturated fat, but it is a major improvement over a Sausage & Egg McMuffin, which is just 0.7 ounces bigger but has almost four times the fat!<o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">2. <span class="Apple-style-span" style="color: #990000;"><u>Trader Joe's Sweet Bell Pepper & Onion Chicken Sausage</u></span><br />
TJ's chicken sausage mixture tastes different from pork sausage -- but good different -- because it is full of flavor, not grease. One hefty all-natural link is enough to satisfy anyone with a good-sized appetite on Sunday morning. Boiled, broiled, or lightly sauteed in a nonstick skillet and plopped on a bun or sliced into pasta sauce, it makes a great lunch or dinner, too.<o:p></o:p></div><div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.0in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-list: l2 level2 lfo2; text-indent: -.25in;">3. <span class="Apple-style-span" style="color: #990000;"><u>MorningStar Farms Sausage Links</u></span><br />
These veggie links are too crumbly to mistake for real sausage, but they have a mildly spicy flavor with a hint of sweetness that is yummy -- and flavor is what it is all about. Your taste buds will not remotely realize that the links are made mainly of textured vegetable protein, egg whites, and corn oil.</div><ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>Smart snack :: </b></span>Just say no to Cheese Nips and Oreo Thins, and grab one of these wonderful 100-calorie treats instead:</li>
</ul><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>5 Hershey's dark chocolate Kisses or 2 Dove Promise dark chocolate miniatures<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>Mini pita bread with a quarter of avocado<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>Two rice cakes with one wedge light cheese<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>1/2 cup nonfat cottage cheese with 1/2 cup blueberries<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span><a href="http://www.shopherbalife.com/catalog/catalog.jsp?dsext=healthylifestyle&pid=546830&cid=1269384689024&LocaleSelect=en_US&_requestid=140224">Herbalife Creamy Chicken Soup Mix</a><o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>10 soy crisps with a small peach<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>Toasted whole-grain waffle with a sprinkle of cinnamon-sugar<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>1 heaping cup of cherries or 12 dried apricot halves<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>12 almonds<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span><a href="http://www.shopherbalife.com/catalog/catalog.jsp?dsext=healthylifestyle&pid=218658&cid=1269384689024&LocaleSelect=en_US&_requestid=140130">Herbalife Peach Mango or Wild Berry Protein Beverage</a><o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>1 Dannon Light & Fit Raspberry Smoothie<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>1 Klondike Slim-a-Bear fudge bar or 2 Dole frozen fruit juice bars<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>48 Rold Gold pretzel sticks<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>3 hard-cooked egg whites with a little Dijon mustard and a sliced tomato<o:p></o:p></div><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: 0px; margin-left: 1in; margin-right: 0px; margin-top: 0px; text-indent: -0.25in;"><span style="color: black; font-family: Wingdings; font-size: 10pt;">Ø </span>And if you crave nothing but pickles (for whatever the reason!), you can happily munch and crunch through 8 medium dills<o:p></o:p></div><br />
<i>Source :: </i><a href="http://www.realage.com/" style="color: #446666;"><i>RealAge.com</i></a><br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;"><span class="Apple-style-span" style="font-size: x-small;">References :: Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Cheskin, L. J. et al., Appetite 2008 Jul;51(1):50-57.</span></div>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-55201941149238026842010-04-07T08:12:00.000-07:002010-04-07T19:31:32.034-07:004 Daily To-Dos to Stay YoungFor years the assumption of the medical community has been that you could live maybe 50 percent longer if you avoid the big killers like cancer and heart disease. As it turns out, this is not what happens. To add serious years to your life -- and life to your years -- you have to lower your risk for all diseases. And the only way to do that is to slow your rate of aging at the cellular level.<br />
<br />
<b>By slowing the aging of our cells while simultaneously preventing disease, we can enjoy not only a higher quality of life but a much longer one as well. </b><br />
<br />
<span class="Apple-style-span" style="color: #ff6600;"><b>It All Adds Up to a Younger YOU</b></span><br />
<br />
If you have made a decision to stay young... smart choice. Now you need a plan to make it happen. Not some rigid, hard-to-follow manifesto, but simple steps that, when combined, add up to a more vibrant and healthier YOU. But you have to commit to doing these things every day. Yes, that includes weekends. Below is a rundown of four daily to-dos. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZAqO3QLD0E7qe77DJcAMe3p5aYEc3c7KoyMzQQxcsgC_MIMSs1fgVP_qgWKCIKaxiPnN0ajSC7PJPkTbD-kvMFwDMEkb0MKR4iVEuq2ybrtRVM1y4gceYEu5yEqXPFRrK9TjxI_wfjk5G/s1600/walking-the-dog.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZAqO3QLD0E7qe77DJcAMe3p5aYEc3c7KoyMzQQxcsgC_MIMSs1fgVP_qgWKCIKaxiPnN0ajSC7PJPkTbD-kvMFwDMEkb0MKR4iVEuq2ybrtRVM1y4gceYEu5yEqXPFRrK9TjxI_wfjk5G/s200/walking-the-dog.jpg" width="200" /></a></div><span class="Apple-style-span" style="color: #990000;"><b>30 Minutes</b></span><br />
... of <b>walking</b>, every day. Do it by yourself, with a friend, or with your dog, but do not even think about skipping it. From an antiaging perspective, that is as bad as pulling an all-nighter. Why? A daily walk builds both the stamina and the mental discipline you need to stick with the rest of your staying-young plan. Let it slip and you will probably abandon other healthy habits, too. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk42WpHqDTRy5aMucVm39YEnvmQz43uuCEu_QgzGZ5KFTwDlVuYdQu2DKFQv1GolcsN6NqGL_m3_jsERqJu7ofaTkrbb6_md7h5QEd3wCkcq3DFSQ8_oC92BcxC8U0IOAlvG63SSJhFWRN/s1600/green-tea-diet-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br />
</a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk42WpHqDTRy5aMucVm39YEnvmQz43uuCEu_QgzGZ5KFTwDlVuYdQu2DKFQv1GolcsN6NqGL_m3_jsERqJu7ofaTkrbb6_md7h5QEd3wCkcq3DFSQ8_oC92BcxC8U0IOAlvG63SSJhFWRN/s1600/green-tea-diet-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk42WpHqDTRy5aMucVm39YEnvmQz43uuCEu_QgzGZ5KFTwDlVuYdQu2DKFQv1GolcsN6NqGL_m3_jsERqJu7ofaTkrbb6_md7h5QEd3wCkcq3DFSQ8_oC92BcxC8U0IOAlvG63SSJhFWRN/s200/green-tea-diet-1.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk42WpHqDTRy5aMucVm39YEnvmQz43uuCEu_QgzGZ5KFTwDlVuYdQu2DKFQv1GolcsN6NqGL_m3_jsERqJu7ofaTkrbb6_md7h5QEd3wCkcq3DFSQ8_oC92BcxC8U0IOAlvG63SSJhFWRN/s1600/green-tea-diet-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br />
</a></div><span class="Apple-style-span" style="color: #990000;"><b>A Few Cups</b></span><br />
... of <b>green tea</b>, every day. Because the leaves are young and have not been oxidized, green tea has up to 40% polyphenols -- natural chemicals with potent antioxidant properties that are greater than even vitamin C. But do not add milk: The casein in milk cancels out the beneficial effects. For a delicious instant tea with the antioxidant and thermogenic benefits of green tea and fast-acting botanicals for energy and weight support, <a href="http://www.shopherbalife.com/catalog/catalog.jsp?dsext=healthylifestyle&pid=765549&cid=964718&LocaleSelect=en_US&_requestid=126876">click here</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBhEWoqy8z56JV5EgfBr7LfLnwtuyIZRcoAyaccvcWfbUZJ_UX2iKFprVMiuNkC80O498Xnx3U-FyPkEcqGzpjTCRvFAoK2fddrR_du8eGo5tfgY0CwWTENtekP1Cex_9bGjumML0mghKo/s1600/man+on+beach.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBhEWoqy8z56JV5EgfBr7LfLnwtuyIZRcoAyaccvcWfbUZJ_UX2iKFprVMiuNkC80O498Xnx3U-FyPkEcqGzpjTCRvFAoK2fddrR_du8eGo5tfgY0CwWTENtekP1Cex_9bGjumML0mghKo/s200/man+on+beach.jpg" width="200" /></a></div><span class="Apple-style-span" style="color: #990000;"><b>5 Minutes</b></span><br />
... of <b>meditation</b>, every day... AT LEAST. Focused quiet time and nose breathing each day can help you manage chronic stress and its aging effects. How? When air flows through your nostrils, Nitric Oxide -- the feel-good substance that is found in your nasal cavity -- gets fuel-injected into your system. This helps dilate your arteries so that your blood keeps moving as if it is on an empty country road rather than on an L.A. freeway. To help with Nitric Oxide production at night when levels are lowest and support energy, circulatory and vascular health, <a href="http://www.shopherbalife.com/catalog/catalog.jsp?dsext=healthylifestyle&pid=843688&cid=620972&LocaleSelect=en_US&_requestid=126862">click here</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SsrjgG4edjb6kKS30rV3cUGLdTKSagntl2SvaScT__DHyz5_zK4x1-qREkF1YJkHP1hbDpyW5dbtVNs1UnFz4rwSF_Wc_PYq0V19Q8gZZ8gDb6xKdvgdBPmtsFevVg_uJSvGqgZ67s91/s1600/walnuts.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SsrjgG4edjb6kKS30rV3cUGLdTKSagntl2SvaScT__DHyz5_zK4x1-qREkF1YJkHP1hbDpyW5dbtVNs1UnFz4rwSF_Wc_PYq0V19Q8gZZ8gDb6xKdvgdBPmtsFevVg_uJSvGqgZ67s91/s200/walnuts.gif" width="200" /></a></div><span class="Apple-style-span" style="color: #990000;"><b>A Couple Handfuls</b></span><br />
... of <b>walnuts</b>, every day. Have six before lunch and another six before dinner to provide the omega-3 fats you need to strike the best nutritional ratio -- not only to boost your immunity but also to keep inflammation in check. Other ideas: Buy omega-3-enriched eggs; try chia seeds; eat fish such as cod, halibut, trout... or if you do not like those options, <a href="http://www.shopherbalife.com/catalog/catalog.jsp?dsext=healthylifestyle&pid=859300&cid=620972&LocaleSelect=en_US&_requestid=139664">try this</a>!<br />
<br />
<span class="Apple-style-span" style="color: #ff6600;"><b>Start making these life-lengthening habits part of your staying-young routine today. </b></span><br />
<br />
<i>Source :: <a href="http://www.shopherbalife.com/healthylifestyle">Herbalife</a> and <a href="http://www.realage.com/">RealAge</a></i>.Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com4tag:blogger.com,1999:blog-3148744964816099863.post-62557379223008041692010-04-05T07:45:00.000-07:002010-04-05T07:45:00.295-07:00New Health Care Reform Law<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTdJhGZOkNoiEYwLam2Nv3iUjOA-10kK6gQ6XhxshnoLaybCm6YxYy_VbL1Q4Cf_aq77JF29YNqQLw8kB2GJPY1E5E119_rJ8dgh8fv43rw4lNdQ3gCfavYj_04Bp4Le87pRDcHKu0N-XA/s1600/capitol-hill-building.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTdJhGZOkNoiEYwLam2Nv3iUjOA-10kK6gQ6XhxshnoLaybCm6YxYy_VbL1Q4Cf_aq77JF29YNqQLw8kB2GJPY1E5E119_rJ8dgh8fv43rw4lNdQ3gCfavYj_04Bp4Le87pRDcHKu0N-XA/s200/capitol-hill-building.jpg" width="160" /></a></div>Recently, two pieces of legislation, the Patient Protection and Affordable Care Act and the Health Care and Education Reconciliation Act of 2010 were signed into law. Together, these pieces of legislation make the most significant reform to health care in the United States since the enactment of Medicare. <br />
<br />
The Congressional Budget Office estimates that by 2019, approximately 32 million currently uninsured Americans will have health insurance, at a cost of about $940 billion. A major component of the reform legislation is the creation of state-based American Health Benefit Exchanges and Small Business Health Options Program Exchanges to provide health insurance for low-income individuals and small businesses. <br />
<br />
The following is a brief description of some of the most important provisions of the health care reform legislation.<br />
<br />
<b><span class="Apple-style-span" style="color: #ff6600;">For individuals</span></b><br />
<ul><li>U.S. citizens and legal residents will be required to have health insurance by 2014, with some exceptions. Those without insurance will face a tax penalty of as much as 2.5% of taxable income.</li>
<li>Existing employer-sponsored health insurance plans will be allowed to remain essentially the same except the plans will be required to extend dependent coverage to qualifying children through age 26, lifetime limits (and eventually, annual dollar limits) on coverage must be eliminated, waiting periods for coverage cannot extend beyond 90 days, and insurers will not be able to deny coverage or charge higher premiums to people based on their health status and gender.</li>
<li>Medicaid eligibility will be expanded to include individuals under age 65 whose income is less than 133% of the Federal Poverty Level.</li>
<li>For families with incomes up to 400% of the Federal Poverty Level, tax credits and subsidies will be available to purchase health insurance through state-run exchanges, and to offset out-of-pocket costs.</li>
<li>Contributions to a health flexible spending account will be limited to $2,500 per year. Reimbursements from health FSAs and HRAs for over-the-counter drugs will be restricted, and tax-free reimbursements from HSAs and Archer MSAs for over-the-counter drugs will not be allowed, while the tax on HSAs and Archer MSAs increases for distributions not used for qualified medical expenses.</li>
<li>A rebate of $250 will be available to Medicare Part D (drug coverage) beneficiaries who reach the coverage gap (donut hole) and the coinsurance rate for costs within this gap are gradually reduced to 25%.</li>
<li>Adults with pre-existing conditions will be able to purchase coverage from temporary high-risk pools until 2014, when coverage cannot otherwise be denied for pre-existing conditions.</li>
<li>A national program will be established to provide limited reimbursement for long-term care expenses for individuals who participate by contributing to the program's cost through voluntary payroll deductions.</li>
</ul><b><span class="Apple-style-span" style="color: #ff6600;">For employers</span></b><br />
<ul><li>Employers with 50 or more employees that do not offer health insurance coverage will generally have to pay a premium tax of up to $2,000 per full-time employee.</li>
<li>Employers with more than 200 employees must automatically enroll employees in health insurance plans from which employees may opt out.</li>
<li>Employers providing health insurance must offer a voucher to qualifying employees to purchase insurance through an exchange.</li>
<li>Qualifying small employers may receive a tax credit for providing health insurance to employees.</li>
</ul><b><span class="Apple-style-span" style="color: #ff6600;">Tax changes</span></b><br />
<ul><li>The threshold for itemized deductions for qualified medical expenses will be increased from 7.5% of adjusted gross income (AGI) to 10% of AGI, though a temporary exception will be maintained for those 65 and older. </li>
<li>The tax for Medicare Part A (hospitalization coverage) is increased 0.9% for individuals with earnings exceeding $200,000, and for couples with joint earnings greater than $250,000. Also, high-income taxpayers will be subject to a surtax of 3.8% on unearned income, such as capital gains, dividends, annuities, and rental income.</li>
<li>The law imposes a 10% tax on the amount paid for indoor tanning services.</li>
</ul><span class="Apple-style-span" style="color: #ff6600;">Some of these provisions are effective immediately while others will be implemented over the next several years. </span><br />
<br />
<b><i>:: Consult with your financial professional to see how these laws may affect you.</i></b>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-8434118649078015242010-04-02T07:25:00.000-07:002010-04-02T07:25:00.277-07:00Deluxe Deviled Eggs<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2phEQEvArGY_0e1b5jTJHEC82K4Ng-Gb-Ham93ptaNl5Lk-IyZWSVIcV_9enOTvFieONcdw4lw3uvi-fyjoE7vX8FJogTJtoLhnsajiIsIn1Y81-oj6KFmg3hbtnjHmMFEaFDRh8Y9jFj/s1600/deviled+eggs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2phEQEvArGY_0e1b5jTJHEC82K4Ng-Gb-Ham93ptaNl5Lk-IyZWSVIcV_9enOTvFieONcdw4lw3uvi-fyjoE7vX8FJogTJtoLhnsajiIsIn1Y81-oj6KFmg3hbtnjHmMFEaFDRh8Y9jFj/s200/deviled+eggs.jpg" width="200" /></a></div>Just in time for Easter! Have you thought about what you are going to do with all of those eggs the Easter Bunny is going to bring? Devil them up... deluxe-style! This recipe is a true hit at Easter dinner... or any occasion! Super delicious! <br />
<br />
Prep Time: 20 Min<br />
Cook Time: 15 Min<br />
Ready In: 45 Min<br />
<br />
<b>Ingredients</b><br />
<br />
12 eggs<br />
1 stalk celery, finely chopped<br />
1/2 onion, finely chopped<br />
1/2 cup mayonnaise<br />
salt to taste<br />
4 dashes hot pepper sauce... more or less, to taste<br />
dijon mustard to taste<br />
paprika, for garnish<br />
<br />
<b>Directions</b><br />
<ol><li>Place eggs in a medium saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool and peel.</li>
<li>Cut eggs in half. Remove yolks and place in a medium bowl. Mash together with celery, onion, mayonnaise, salt, dijon mustard, and hot pepper sauce.</li>
<li>Stuff the egg white halves with the egg yolk mixture. Sprinkle eggs with paprika. Chill covered in the refrigerator until serving.</li>
</ol><b>Nutritional Information </b><br />
Amount Per Serving :: Calories: 70 | Total Fat: 6.1g | Cholesterol: 107mgJuliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-56152919806227794872010-03-29T07:15:00.000-07:002010-03-31T22:44:46.453-07:00Simplify and Thrive!<b><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPkThCNYLIIssPKPtjS3nSwvcajhBpMmG4HQrKGC0VRfZsSTfNJKlF2fysMjvjgbkRQ6vTfLwAA3u6OAvSjUmDR5b1XljEVVyLHAAV3hDyPwApWPCpUHgTok6VvRE5CPVTeNtR6ozhVfpN/s1600/IMG_3960%5B1%5D.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPkThCNYLIIssPKPtjS3nSwvcajhBpMmG4HQrKGC0VRfZsSTfNJKlF2fysMjvjgbkRQ6vTfLwAA3u6OAvSjUmDR5b1XljEVVyLHAAV3hDyPwApWPCpUHgTok6VvRE5CPVTeNtR6ozhVfpN/s400/IMG_3960%5B1%5D.JPG" width="400" /></a></div><div align="center" itxtvisited="1"><span itxtvisited="1"><b itxtvisited="1"><span class="Apple-style-span" style="color: #990000;"><span class="Apple-style-span" style="font-family: inherit;">"Simplicity is an acquired taste.<br itxtvisited="1" />Mankind, left free, instinctively complicates life."</span></span></b><span class="Apple-style-span" style="color: #990000;"><span class="Apple-style-span" style="font-family: inherit;"><br itxtvisited="1" /></span><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-family: inherit;">Katherine Gerould (1879 - 1944)</span></span></span></span></div></b><br />
In our efforts to live the 'good life', we can easily find ourselves overwhelmed by seemingly endless choices, decisions and activities.<br />
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Here are a few ways to help slow down, and give ourselves time to remember who we are and what is really important in our lives.<br />
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And as we simplify, the environment also benefits.<br />
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<span class="Apple-style-span" style="color: #ff6600;"><b>Start... by Stopping</b></span><br />
Each new day is a blank canvas which we fill with a checklist of tasks. But every minute need not be structured and scheduled. Try stopping from time to time, and make conscious contact with your inner self. Let go of the need for maximum daily achievement and become comfortable doing nothing, if only for a short while. Take the time to lay down on a blanket outside and watch the clouds. Bring some crumbs for the birds and watch them enjoy. Or check out the stars for a few minutes before going to sleep. An occasional dose of non-doing lets you slow down to appreciate the pleasures of the moment, however simple, and gain a fresh perspective on how your time is spent each day.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Daily Meditation</span></b><br />
A brief daily meditation, even for just 15 minutes, is your chance to turn off the rest of the world and listen to yourself. Our fast-paced modern lifestyle delivers a steady barrage of information, obligation and responsibility. Meditation clears the mind and relaxes the body.<br />
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Meditation does not require incense, mandalas, mantras or the perfect lotus position. It only requires you to be comfortable, quiet and to try to clear your mind. A few tips:<br />
<ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>Consistency ::</b></span> Try to meditate every day, even if only for a few minutes. The benefits are cumulative.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Location ::</b> </span>Choose a quiet space where you will not be disturbed. Turn off the phone. If possible, meditate in the same spot every day.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Breathe ::</b> </span>Focus on your breathing to help clear your mind and relax your body.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Try not to think ::</b></span> Listen to your heart, feel the energy in your body, let an empty breeze flow through your mind. Above all, try not to organize your day or problem solve.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Lower your expectations ::</b></span> The benefits of meditation are substantial, but subtle. Do not look for results - they will find you.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Make it last :</b>:</span> As you leave your meditation space, try to extend the relaxed, focused feeling into your day. Every few hours, if you think of it, take a slow deep breath and envision your meditation space. Meditation can help you feel more relaxed and focused throughout the day.</li>
</ul><div style="text-align: center;"><span class="Apple-style-span" style="color: #990000;"><b>“Simplicity, simplicity, simplicity! I say, let your affairs be as two or three, and not a hundred or a thousand instead of a million count half a dozen, and keep your accounts on your thumb-nail.” </b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #990000;">Henry David Thoreau</span><br />
<span class="Apple-style-span" style="color: #990000;"><br />
</span></div><span class="Apple-style-span" style="color: #ff6600;"><b>Reduce Clutter :: De-Consume</b></span><br />
The best things in life are not things. Clutter fills more than our shelves and closets - it permeates our lives. We work hard to be able to afford things, many of which require care, cleaning, storing, insuring, protecting... and the media and the merchants are constantly offering us the next "must have". <br />
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The cost of consumer goods goes beyond the price tag. Environmental costs come from resource extraction, manufacture, shipping, and waste management. Consumer demand drives industrial pollution. Here are a few tips to simplify and help "de-consume":<br />
<ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>Teach your children ::</b></span> Let your children know about the direct link between consumer goods and environmental costs, then let them make their own decisions. Show them that when you make a purchase, it is for the inherent value of the item and not for social status. Remember the hidden costs of the things you consume. Sooner or later you or your children will pay those costs.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Enjoy non-material pleasures ::</b> </span>Whether alone or enjoyed with others, non-material pursuits offer lasting and immeasurable benefits - music, sports, hobbies, crafts, and games contribute to personal development with little cost to you or the environment .</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Give sustainably ::</b></span> Birthday and holiday gifts do not have to be the latest consumer goods. In future posts, I will offer tips for sustainable giving for non-commercial gift ideas... be sure to check back soon!</li>
<li><b><span class="Apple-style-span" style="color: #ff6600;">Share, swap, trade ::</span></b> Start a tool share with neighbors or family for tools which may not be used too often - lawn mower, power saw, compressor, ladder, paint sprayer, etc. Fewer things to buy and store, for everyone. Swap or trade for goods and services if possible, to save on the manufacture of new goods and packaging.. and, of course, the taxes.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Reduce visual clutter :: </b></span>Try putting things you can live without in boxes and put the boxes in the attic or basement for six months. Then re-open the boxes and keep what you missed... give the rest away as gifts, hold a garage sale, or donate to charity. Then try this formula - for every new thing that comes in, one old thing goes out.</li>
</ul><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #990000;">"Don't confuse your net worth with your self-worth"</span></b></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #990000;">Anonymous</span><br />
<span class="Apple-style-span" style="color: #990000;"><br />
</span></div><span class="Apple-style-span" style="color: #ff6600; font-weight: bold;">Simplify Meals</span><br />
Prepare dishes which will provide several meals. Stews, casseroles, and many recipes are just as easy to prepare in large portions. Make enough for two or three meals, and freeze the extra meals to cut your cooking chores in half. Become the master of "one-pot cooking" to simplify preparation and reduce clean-up time.<br />
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Instead of thinking about dinner in terms of what you want to eat, try to be creative with what you have in the refrigerator and cupboards. Resist the urge to run out to the store for more cooking ingredients. Go to <a href="http://www.allrecipes.com/">allrecipes.com</a> for some great meal ideas... you can even search for meals by the ingredients you have (or do not have)!<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Cut TV Time</span></b><br />
TV time is not as relaxing as it may appear - our senses are being bombarded constantly and the underlying commercial message is always the same: you need more and more "things" to be happy. We are at the mercy of the marketers.<br />
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Statistics have shown that children get very little time of direct interaction with their parents, especially with their fathers. In contrast, the average child spends hours each day in front of the television. TV makes children and adults, want "more" to feel good about themselves.<br />
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Try reducing TV time and replace it with books, music, or educational videos which are commercial-free. If you have children, try replacing an hour of TV each evening with a parent/child activity. At first it may seem like more for you to do... after all, TV is a convenient babysitter! Having an on-going project is good, as it is easier to start and stop the activity in short blocks of time. For more ideas, check out <a href="http://www.tvturnoff.org/">tvturnoff.org</a>.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Reduce Housecleaning</span></b><br />
Most of the dirt in your home is brought in on shoes. Save time and cleaning expenses by starting a no-shoes policy in your home. Keep slippers at the door for guests to use.<br />
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Next time you are at the library, look for "Confessions of an Organized Homemaker" by Denice Schofield. This book offers ways to simplify, organize, and schedule household systems in order to help reduce the need for housecleaning. Another great resource is <a href="http://www.flylady.net/">flylady.net</a>... they make housecleaning simple with 15 minute daily cleaning tasks!<br />
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><span class="Apple-style-span" style="color: #990000;"><b>“Reduce the complexity of life by eliminating the needless wants of life, and the labors of life reduce themselves.”</b></span></div><div style="text-align: center;"><b><span class="Apple-style-span" style="color: #990000;"><span class="Apple-style-span" style="font-weight: normal;">Edwin Way Teale</span></span></b></div><br />
<b><span class="Apple-style-span" style="color: #ff6600;">Consolidate Trips to the Store</span></b><br />
Approximately 50% of car use is for trips within 3 miles of the home. This distance is within the range for easy biking, so it makes sense to try to use your bike for some of these short hops. You will be saving fuel and reducing pollution... and you can also save on trips to the gym with this added exercise.<br />
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Whether you live in the heart of the city or have to drive to town or the mall to shop, try consolidating your trips. With a little organization, you can group your "town tasks" into fewer trips, saving you time and fuel expense. The environment also benefits from the fuel and energy savings.<br />
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<span class="Apple-style-span" style="color: #ff6600;"><b>Online Shopping</b></span><br />
Buying goods online can be an environmentally friendly and time-saving way to shop. Online shopping is also a nice contrast to the over-stimulation one often feels at the mall. As the trend to online shopping grows, more and more goods become available with a wider range of choices than you may find locally. Here are a few environmental tips to consider when shopping online:<br />
<ul><li><span class="Apple-style-span" style="color: #ff6600;"><b>Do not choose overnight delivery ::</b></span> Shipping by air freight generates up to five times the fuel emissions as ground delivery.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Combine orders ::</b></span> You can reduce packaging and deliveries by consolidating your orders when shopping online. Wait until you have a full list of items you will need from an online store, then put in just one order. You can also combine orders with a friend or co-worker shopping for similar products, as a way of further reducing the environmental (and actual) costs of shipping.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Ship orders to your place of work ::</b></span> If courier services regularly ship to your place of work, your order will be combined with others. This saves individual home deliveries.</li>
<li><span class="Apple-style-span" style="color: #ff6600;"><b>Save order information on your computer ::</b></span> Print-outs of order information use paper and ink, and require filing and storing. Save the information on your computer and delete when you have received the products in good order.</li>
</ul><span class="Apple-style-span" style="color: #990000; font-weight: bold;"></span><br />
<span class="Apple-style-span" style="color: #990000; font-weight: bold;"><div style="text-align: center;">"....in all things, the supreme excellence is simplicity."</div><div style="text-align: center;"><span class="Apple-style-span" style="font-weight: normal;">Henry Wadsworth Longfellow</span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="color: #ff6600; font-weight: bold;"><br />
</span></span></div></span><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="color: #ff6600;">Reduce Cell Phone Use</span></span><br />
<span class="Apple-style-span" style="font-weight: normal;">The cell phone has become an integral part of our fast-paced culture. It is almost a symbol of self-importance: unless our schedules are as busy as the person next to us, we are less important or somehow not living up to the norm. As long as we carry along our cell phones, we are always "on task"... especially for those of us with SmartPhones!</span><br />
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There is another side to ubiquitous cell phone use. It distracts our focus from other activities, at home, shopping, driving, and even during movies or meetings. It adds another level of complexity to our daily living and is often an unwelcome interruption to our time spent with others.<br />
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Get to know the "off" switch of your cell phone, especially when enjoying quality time with your family, friends or by yourself.<br />
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<b><span class="Apple-style-span" style="color: #ff6600;">Silence</span></b><br />
Try to put some silence into each day. Our ears are not designed for the constant stimulation of noise, which is an unfortunate by-product of modern life. There are very few loud sounds in nature. Studies have shown that stress hormones rise in response to noise. Concentration and energy levels are reduced, and the rates of hearing loss among young people has risen dramatically in recent years.<br />
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Simply being aware of the effects of noise is a good start. Small foam ear protectors cost just pennies apiece and screen out the high decibal aspects of noise. Wear ear protectors at home when operating loud equipment such as lawn mowers, leaf blowers, blenders and vacuum cleaners. Turn off the TV and stereo if you're not paying full attention to them.<br />
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Silence helps us stay focused and centered, and provides a welcome oasis in a sea of overstimulation. <i>(Related article: The Death of Stillness by Richard Mahler).</i><br />
<div style="text-align: center;"><i><span class="Apple-style-span" style="color: #990000; font-style: normal; font-weight: 800;"><br />
</span></i><span class="Apple-style-span" style="color: #990000;"><b>"Simplicity is the ultimate sophistication."</b></span></div><div style="text-align: center;"><i><span class="Apple-style-span" style="color: #990000; font-style: normal; font-weight: 800;"><span class="Apple-style-span" style="font-weight: normal;">Leonardo da Vinci</span></span></i></div><br />
<div style="text-align: center;"><div style="text-align: left;"><i><b>:: Please share any ideas or suggestions you have to simplify a hectic lifestyle!</b></i></div></div>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-52574783495399977812010-03-26T07:32:00.000-07:002010-04-17T08:36:16.022-07:00Get Active. Live Longer.<span class="Apple-style-span" style="color: #555555; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 11px; line-height: 15px;"></span><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH908RBeUvUoBX3o5el4tY75Ah_rCcJA2MYU9FtQwfsJ-uVZohY_UFF3FrLXgI4tE8RpaWgGzpRlcui_r4HgAXKp3Am4XDrMdaLHpOG5eUHEBbtf33hhvAO7vBqbleGcWoSj81aTB-G9Po/s1600/running_couple.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH908RBeUvUoBX3o5el4tY75Ah_rCcJA2MYU9FtQwfsJ-uVZohY_UFF3FrLXgI4tE8RpaWgGzpRlcui_r4HgAXKp3Am4XDrMdaLHpOG5eUHEBbtf33hhvAO7vBqbleGcWoSj81aTB-G9Po/s200/running_couple.jpg" width="194" /></a></div>There is no better time to get and stay active than right now. Regardless of age or physical ability, nearly everyone can enjoy the health benefits of adding exercise into their daily routines.<br />
<div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Most of us know that exercise is a great way to jumpstart a weight loss program and manage weight, but engaging in a moderate level of daily physical activity can help keep bones and muscles strong, reduce stress and generally improve your quality of life. Whether you enjoy a brisk morning walk to start the day or a game of tennis with a friend, the key is simply to get active–and stay active. The health benefits from exercise are endless; here are three to get you motivated:</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;"><b><span class="Apple-style-span" style="color: #ff6600;">1. Strong Bones & Muscles</span></b></div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Clinical research has shown that regular physical activity is one of the best ways to maintain bone health. Weight bearing or strength training exercises, such as walking, jogging or using resistance bands or weights, are helpful in preserving bone mass. This is a critical component in reducing your risk for bone weakening conditions that can occur with age and make you susceptible to fractures.</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Weight bearing activities are also beneficial in building muscle mass, further supporting bone health. In addition, muscle tissue burns more calories than other body tissues, and this increased calorie burn can help you maintain a healthy weight. Strong muscles and bones improve your balance, strength and coordination, which may reduce your risk of falls and bone injuries. Your doctor can assist you in finding a weight bearing exercise that works for you.</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;"><b><span class="Apple-style-span" style="color: #ff6600;">2. Stress Reduction</span></b></div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Preliminary research studies have shown that regular physical activity can help the body cope with stress. Exercise releases endorphins into the system; during exercise, these natural substances are produced by the body and released into the blood stream, leading to feelings of relaxation and well-being. A brisk walk or quick workout could be just the thing to calm you after a stressful day. And, since many people often turn to food when they feel stressed - which could lead to weight gain – substituting healthy exercise for mindless snacking will not only reduce stress, but help avoid weight gain.</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;"><b><span class="Apple-style-span" style="color: #ff6600;">3. Manage Your Weight</span></b></div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Reducing sedentary activities, engaging in more physical activity, and burning more calories than you consume are key in weight management. A regular exercise routine not only helps with weight loss, but it has also been shown to be one of the primary factors in helping individuals maintain their goal weight. Successful ‘maintainers’ average about 30 minutes a day of exercise, and report that this habit – along with a healthy low-fat diet – is one of the most important factors in keeping weight down.</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Fueling an active lifestyle is important, too. Your body requires healthy lean proteins – like fish, poultry, lean meats, egg whites, and plant proteins, like soy – to help to maintain and build muscle tissue. Nonfat dairy products provide not only protein, but plenty of calcium to support bone health. Fruits, vegetables and whole grains – like brown rice, whole grain breads and pastas and oatmeal – are healthy carbohydrates that provide energy for daily activity.</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;">Eat right, and make a point to move, lift and stretch throughout your day. You can stay active for a lifetime – and it’s never too late to start.</div><div style="margin-bottom: 4px; margin-left: 0px; margin-right: 0px; margin-top: 4px; padding-bottom: 4px; padding-left: 0px; padding-right: 0px; padding-top: 4px;"><i><span class="Apple-style-span" style="font-size: small;">:: This article is by </span></i><span class="Apple-style-span"><i><span class="Apple-style-span" style="font-size: small;">Luigi Gratton, M.D., M.P.H. Vice President, Medical Affairs and Education with Herbalife. </span></i></span><i><a href="http://www.shopherbalife.com/ecm/article/article.jsp?dsext=healthylifestyle&pageId=1146610627321:en_US&category=energy_fitness&LocaleSelect=en_US&_requestid=97613"><span class="Apple-style-span" style="font-size: small;">Click Here</span></a><span class="Apple-style-span" style="font-size: small;"> for more great articles by Dr. Luigi!</span></i></div>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-28817793623651412452010-03-25T06:48:00.000-07:002010-04-01T11:40:26.783-07:00Financial Planning :: Helping You See the Big Picture<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9GS4umelZfbn6aAUCUEL04P2o-bVjUwTk_Z6uMhsARgLrEB4DZxwfm3BraCLrJ7wLvAm2j-tMaL_Wcpiwl_srNWB7WyEYxRGKslSMNh1bLI6lyvpqoeta2mBu_Xq_XDyREC0J_yv9ZNre/s1600-h/wealth_preservation_financial_planning.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9GS4umelZfbn6aAUCUEL04P2o-bVjUwTk_Z6uMhsARgLrEB4DZxwfm3BraCLrJ7wLvAm2j-tMaL_Wcpiwl_srNWB7WyEYxRGKslSMNh1bLI6lyvpqoeta2mBu_Xq_XDyREC0J_yv9ZNre/s200/wealth_preservation_financial_planning.jpg" width="200" /></a></div>Do you picture yourself owning a new home, starting a business, or retiring comfortably? These are a few of the financial goals that may be important to you, and each comes with a price tag attached.<br />
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That is where financial planning comes in. Financial planning is a process that can help you reach your goals by evaluating your whole financial picture, then outlining strategies that are tailored to your individual needs and available resources.<br />
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<b>Why is financial planning important?</b><br />
<br />
A comprehensive financial plan serves as a framework for organizing the pieces of your financial picture. With a financial plan in place, you'll be better able to focus on your goals and understand what it will take to reach them.<br />
<br />
One of the main benefits of having a financial plan is that it can help you balance competing financial priorities. A financial plan will clearly show you how your financial goals are related--for example, how saving for your children's college education might impact your ability to save for retirement. Then you can use the information you have gleaned to decide how to prioritize your goals, implement specific strategies, and choose suitable products or services. Best of all, you'll have the peace of mind that comes from knowing that your financial life is on track.<br />
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<b>The financial planning process</b><br />
<ul><li>Creating and implementing a comprehensive financial plan generally involves working with financial professionals to:</li>
<li>Develop a clear picture of your current financial situation by reviewing your income, assets, and liabilities, and evaluating your insurance coverage, your investment portfolio, your tax exposure, and your estate plan</li>
<li>Establish and prioritize financial goals and time frames for achieving these goals</li>
<li>Implement strategies that address your current financial weaknesses and build on your financial strengths</li>
<li>Choose specific products and services that are tailored to meet your financial objectives</li>
<li>Monitor your plan, making adjustments as your goals, time frames, or circumstances change</li>
</ul><div style="text-align: center;"><span class="Apple-style-span" style="color: #ff6600;"><b><span class="Apple-style-span" style="font-weight: normal;">_________________________________</span></b></span></div><div style="text-align: center;"><b>Common financial goals:</b></div><div style="text-align: center;"><i>• Saving and investing for retirement</i></div><div style="text-align: center;"><i>• Saving and investing for college</i></div><div style="text-align: center;"><i>• Establishing an emergency fund</i></div><div style="text-align: center;"><i>• Providing for your family in the event of your death</i></div><div style="text-align: center;"><i>• Minimizing income or estate taxes</i></div><div style="text-align: center;"><span class="Apple-style-span" style="color: #ff6600;">_________________________________</span></div><br />
<b>Some members of the team</b><br />
<br />
The financial planning process can involve a number of professionals:<br />
<br />
<i><span class="Apple-style-span" style="color: #990000;">Financial planners</span></i> typically play a central role in the process, focusing on your overall financial plan, and often coordinating the activities of other professionals who have expertise in specific areas.<br />
<br />
<i><span class="Apple-style-span" style="color: #990000;">Accountants </span></i>or <i><span class="Apple-style-span" style="color: #990000;">tax attorneys</span></i> provide advice on federal and state tax issues.<br />
<br />
<i><span class="Apple-style-span" style="color: #990000;">Estate planning attorneys</span></i> help you plan your estate and give advice on transferring and managing your assets before and after your death.<br />
<br />
<span class="Apple-style-span" style="color: #990000;"><i>Insurance professionals</i></span> evaluate insurance needs and recommend appropriate products and strategies.<br />
<br />
<span class="Apple-style-span" style="color: #990000;"><i>Investment advisors</i></span> provide advice about investment options and asset allocation, and can help you plan a strategy to manage your investment portfolio.<br />
<br />
The most important member of the team, however, is <i><span class="Apple-style-span" style="color: #990000;">you</span></i>. Your needs and objectives drive the team, and once you have carefully considered any recommendations, all decisions lie in your hands.<br />
<br />
<b>Why can't I do it myself?</b><br />
<br />
You can, if you have enough time and knowledge, but developing a comprehensive financial plan may require expertise in several areas. A financial professional can give you objective information and help you weigh your alternatives, saving you time and ensuring that all angles of your financial picture are covered.<br />
<br />
<b>Staying on track</b><br />
<br />
The financial planning process doesn't end once your initial plan has been created. Your plan should generally be reviewed at least once a year to make sure that it's up-to-date. It's also possible that you'll need to modify your plan due to changes in your personal circumstances or the economy. Here are some of the events that might trigger a review of your financial plan:<br />
<ul><li>Your goals or time horizons change</li>
<li>You experience a life-changing event such as marriage, the birth of a child, death of a spouse, health problems, or a job loss</li>
<li>You have a specific or immediate financial planning need (e.g., drafting a will, managing a distribution from a retirement account, paying long-term care expenses)</li>
<li>Your income or expenses substantially increase or decrease</li>
<li>Your portfolio hasn't performed as expected</li>
<li>You are affected by changes to the economy or tax laws</li>
</ul><div style="text-align: center;"><span class="Apple-style-span" style="color: orange;"><span class="Apple-style-span" style="font-size: x-large;"><b><span class="Apple-style-span" style="color: #ff6600; font-size: medium; font-weight: normal;">_________________________________</span></b></span></span></div><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="font-weight: normal;"> </span></span><br />
<div style="text-align: left;"><div style="text-align: center;"><div style="text-align: left;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-style: normal;"><b>Common questions about financial planning</b></span></span></div></div></div><br />
<i><b>What if I'm too busy?<br />
<span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-style: normal;"> Do not wait until you're in the midst of a financial crisis before beginning the planning process. The sooner you start, the more options you may have.</span></span><br />
<br />
Is the financial planning process complicated?<br />
<span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-style: normal;"> Each financial plan is tailored to the needs of the individual, so how complicated the process will depend on your individual circumstances. But no matter what type of help you need, a financial professional will work hard to make the process as easy as possible, and will gladly answer all of your questions.</span></span><br />
<br />
What if my spouse and I disagree?<br />
<span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-style: normal;"> A financial professional is trained to listen to your concerns, identify any underlying issues, and help you find common ground.</span></span><br />
<br />
Can I still control my own finances?<br />
<span class="Apple-style-span" style="font-style: normal;"><span class="Apple-style-span" style="font-weight: normal;"> Financial planning professionals make recommendations, not decisions. You retain control over your finances. Recommendations will be based on your needs, values, goals, and time frames. You decide which recommendations to follow, then work with a financial professional to implement them.</span></span></b></i><br />
<div style="text-align: center;"><span class="Apple-style-span" style="color: orange;"><span class="Apple-style-span" style="font-size: x-large;"><b><span class="Apple-style-span" style="color: #ff6600; font-size: medium; font-weight: normal;">_________________________________</span></b></span></span></div><div style="text-align: center;"></div><span class="Apple-style-span" style="font-size: x-small;">Disclosure Information -- Important -- Please Review</span><br />
<span class="Apple-style-span" style="font-size: x-small;">The information contained in this material is being provided for general education purposes and with the understanding that it is not intended to be used or interpreted as specific legal, tax or investment advice. It does not address or account for your individual investor circumstances. Investment decisions should always be made based on your specific financial needs and objectives, goals, time horizon and risk tolerance. The information contained in this communication, including attachments, may be provided to support the marketing of a particular product or service. You cannot rely on this to avoid tax penalties that may be imposed under the Internal Revenue Code. Consult your tax advisor or attorney regarding tax issues specific to your circumstances.</span>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-88080167647568901632010-03-14T12:15:00.000-07:002010-04-12T20:00:18.832-07:00Sweet Bean Burritos<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW9Dl9ctDbdqKu_EQjdMqZYMCac-ATEEsWZ6N4EOhDTRgmL3XylFZOuVlfMIa_YPdJDs6jzFEY0CD5pfXwVDObnK7-XY40ojwdE_FiMprsgn0Zz-PANf1ejtYDgNmUSn5_RW5TMGF4mGJN/s1600-h/07_01_08_sweet_potato_burrito.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: inherit;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW9Dl9ctDbdqKu_EQjdMqZYMCac-ATEEsWZ6N4EOhDTRgmL3XylFZOuVlfMIa_YPdJDs6jzFEY0CD5pfXwVDObnK7-XY40ojwdE_FiMprsgn0Zz-PANf1ejtYDgNmUSn5_RW5TMGF4mGJN/s200/07_01_08_sweet_potato_burrito.jpg" width="200" /></span></a></div><span class="Apple-style-span" style="font-family: inherit;">Okay, I have been begging my sister for this recipe! She has made this dish for us quite a few times now... and each time, it just keeps getting better! It is incredibly delicious and so filling... and super healthy! It is perfect in it's simplicity!<br />
</span> <br />
<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: inherit;">Sweet Bean Burritos</span><br />
<br />
<span class="Apple-style-span" style="font-weight: normal;"><span class="Apple-style-span" style="font-family: inherit;">Serves 6</span></span></span><br />
<div><span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">2 tablespoons olive oil</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">1 onion - chopped</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">3 cloves garlic - pressed</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">2 cans black beans - drained</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">2 medium sweet potatoes - cooked and mashed</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">1 teaspoon cumin</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">6 whole wheat flour tortillas</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">6 tablespoons cilantro</span></span><br />
<span style="font-size: small;"><span class="Apple-style-span" style="font-family: inherit;">6 tablespoons low-fat cheddar cheese</span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><br />
</span><span class="Apple-style-span" style="font-family: inherit;">In a skillet, heat oil over medium high heat and cook onions and garlic until soft. Add beans, stir in the mashed potatoes, add cumin and mix well.</span><br />
<span class="Apple-style-span" style="font-family: inherit;"><br />
</span><span class="Apple-style-span" style="font-family: inherit;">Heat tortillas and spoon bean mixture inside. Add cilantro and cheese, roll up burrito-style, and serve.</span><br />
<span class="Apple-style-span" style="font-family: inherit;"><br />
</span><span class="Apple-style-span"><span class="Apple-style-span" style="font-family: inherit;">Make these burritos for dinner... use the left-overs as breakfast burritos... or treat yourself to burritos for lunch! The sweet potato and black bean mix tastes great as a side dish, as well! Thanks, Lisa!</span></span></div>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com2tag:blogger.com,1999:blog-3148744964816099863.post-87710674473466083542010-03-12T07:24:00.000-08:002010-03-29T17:54:49.077-07:00What Do-Gooding Does for Your Brain<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKHZlVPdrQ2Hnsa4lVgXyDTpArH7ti2Yvia2znkLTfbEtap_NL8PSZaLKrlx0t_dllRAhojZkt3B96x8LTYrM8owRUCqZ_BV9QPzjvWgj3eDqtGE5Xi74iHlOeCHutudGGhGrPud7X-Bav/s1600-h/brain.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5447775704738222626" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKHZlVPdrQ2Hnsa4lVgXyDTpArH7ti2Yvia2znkLTfbEtap_NL8PSZaLKrlx0t_dllRAhojZkt3B96x8LTYrM8owRUCqZ_BV9QPzjvWgj3eDqtGE5Xi74iHlOeCHutudGGhGrPud7X-Bav/s200/brain.jpg" style="cursor: hand; cursor: pointer; float: left; height: 120px; margin: 0 10px 10px 0; width: 120px;" /></a>Are you a do-gooder? If you are, chances are you'll stay sharp as a tack as you age. Volunteering in a social setting -- tutoring kids in a library or school, for example -- can help reverse or delay declines in brain function that happen with aging, research shows.<br />
<br />
<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: inherit;">Plastic Brains Are Good</span></span><br />
<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-weight: normal;">The thing is, your brain is plastic. No, not like those jelly bracelets from the '80s. Brain plasticity refers to its ability to change and form new connections between neurons in response to novel situations. Unfortunately, it's natural to lose a little of this plasticity over time. And when you don't use your brain, the sluggishness gets worse. So it's essential to stay active -- not just mentally but physically and socially.</span></span><br />
<br />
So what's the price of plastic? About the cost of a pair of walking shoes. People who are fit have more plastic brains. Get in step and you'll boost circulation in all parts of your body, including your brain. That's probably why the folks who walked regularly in a recent study were able to focus better on a task, compared to the people who performed only stretching and toning exercises. Walking is so good for your brain that it may lower your risk of dementia as you get older. In fact, walking may be just about the best thing you can do for your overall well-being. Walking can:<br />
<ul><li>Decrease <a href="http://www.realage.com/srch/RASearch.aspx?query=osteoarthritis"><span class="Apple-style-span" style="color: #ff6600;">osteoarthritis</span></a> pain and improve stability, endurance, and agility </li>
<li><a href="http://www.realage.com/srch/RASearch.aspx?query=reduce+risk+colon+cancer"><span class="Apple-style-span" style="color: #ff6600;">Reduce the risk of colon cancer</span></a> and possibly breast cancer </li>
<li>Protect against <a href="http://www.realage.com/srch/RASearch.aspx?query=diabetes"><span class="Apple-style-span" style="color: #ff6600;">diabetes</span></a> in high-risk people and lower blood glucose and improve insulin action in people who already have the disease </li>
<li>Lower <a href="http://www.realage.com/srch/RASearch.aspx?query=blood+pressure+information"><span class="Apple-style-span" style="color: #ff6600;">blood pressure</span></a> and reduce the risk of heart attack </li>
</ul>Grab 30 minutes a day (broken into three 10-minute segments, if need be) and you'll also help keep your weight in check, boost your energy and stamina levels, and probably handle stress better, too. It's pretty hard to come up with an excuse when you see the laundry list of health benefits, isn't it?<br />
<br />
<strong><span class="Apple-style-span" style="font-family: inherit;">Get Your Good Deed On</span></strong><br />
Volunteering fits the bill on many fronts. It challenges the brain to think critically and learn new things. It creates a social outlet (also good for the brain). And getting involved in a good cause can add meaning and a sense of purpose in life -- all good things for mental well-being. So do your brain a favor and find a volunteering effort that captures your interest, whether it's helping children find books in the library or cooking meals for shut-ins. And try these other brain boosters as well:<br />
<ul><li><strong><span class="Apple-style-span" style="color: #ff6600;">Spending time with a first grader can make you smarter</span>: </strong>When older adults joined kindergarten through third-grade classrooms -- to help out, of course -- the kids achieved more. And the grown-ups had an even greater benefit: They shored up parts of their brains in ways that could protect them from Alzheimer's disease.</li>
<li><strong><span class="Apple-style-span" style="color: #ff6600;">Work your brain with a daily sudoku puzzle </span></strong>or challenging crossword puzzle. </li>
<li><strong><span class="Apple-style-span" style="color: #ff6600;">Your brain benefits from surfing the Web and being computer savvy</span>: </strong>Brain scans of a computer-adept group showed more activity during Internet searches, compared with the brain scans of people who weren't so handy with a browser!</li>
<li><b><span class="Apple-style-span" style="color: #ff6600;">Get up and play Ping-Pong... or tennis!</span> </b>In addition to keeping you active, playing Ping-Pong or tennis does help shore up defenses against Alzheimer's!</li>
</ul><div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', Verdana, Arial, sans-serif; font-size: 13px; line-height: 18px;">:: <i><span class="Apple-style-span" style="color: #000066;"><span class="Apple-style-span" style="color: black;">Information in this post is from </span><a href="http://www.realage.com/" style="color: #446666;">RealAge.com</a> </span></i></span></div><div><span class="Apple-style-span" style="color: #000066; font-family: 'Trebuchet MS', Verdana, Arial, sans-serif; font-size: 100%;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><i><br />
</i></span></span></div><div><b><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><span class="Apple-style-span" style="font-size: x-small;"><br />
</span></div><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><br />
</div><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><br />
</div><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><br />
</div><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><br />
</div><div id="tip_references" onclick="openrr(document.getElementById('ref_button'),'references');" onmouseout="$('#ref_button').addClass('nohover');$('#ref_button').removeClass('hover');" onmouseover="$('#ref_button').addClass('hover');$('#ref_button').removeClass('nohover');" style="float: left;"><span class="Apple-style-span" style="font-size: small;">References </span></div><div id="publish_date" style="float: right;"><span class="Apple-style-span" style="font-size: small;">Published on 03/12/2010 </span></div><div id="references" style="display: block;"><br />
</div><div id="references" style="display: block;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/19692672" target="_blank"><span class="Apple-style-span" style="font-size: x-small;">Evidence for neurocognitive plasticity in at-risk older adults: the experience corps program</span></a><span class="Apple-style-span" style="font-size: x-small;">. Carlson, M. C. et al., </span><em><span class="Apple-style-span" style="font-size: x-small;">Journals of Gerontology. Series A, Biological Sciences and Medical Sciences</span></em><span class="Apple-style-span" style="font-size: x-small;"> 2009 Dec;64(12):1275-1282</span></div></b></div>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com1tag:blogger.com,1999:blog-3148744964816099863.post-69487312895624391992009-07-29T09:09:00.000-07:002010-04-10T17:20:37.474-07:00Get Smarter By Noon<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4GASYU7s_Xw2VGv6q99n5QCdX92F__zSA5gPMMsbxzVeZJwKTVm1qSonkQ5X4p-XTVcQoZqUil-_cil0Oz_DVBN_vhBiEsG3h2AcqA-uhLMa57wrT9II73EO35AG9NwZFbpOJosY9otYy/s1600-h/http___macombersblueberryfarm.bmp" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5363921029502101090" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4GASYU7s_Xw2VGv6q99n5QCdX92F__zSA5gPMMsbxzVeZJwKTVm1qSonkQ5X4p-XTVcQoZqUil-_cil0Oz_DVBN_vhBiEsG3h2AcqA-uhLMa57wrT9II73EO35AG9NwZFbpOJosY9otYy/s200/http___macombersblueberryfarm.bmp" style="cursor: hand; cursor: pointer; float: left; height: 142px; margin: 0 10px 10px 0; width: 178px;" /></a><span class="Apple-style-span" style="color: #000066;"><span class="Apple-style-span" style="font-size: large;"><b>Get </b><span class="Apple-style-span" style="font-size: x-large;"><b>Smarter</b></span> <b>By Noon</b></span><br />
</span><br />
<div><span class="Apple-style-span" style="color: #000066;">Looking for that magic "smart pill" to get you through your day?? Well, look no further! Stir some blueberries into your breakfast cereal, low-fat yogurt, or morning smoothie, and do not be surprised if you get a genius idea for work or whip through your inbox faster than Hollywood gossip can spread. That is because people who eat a lot of fruit and have a high intake of flavonoids perform better on tests of verbal fluency, logical reasoning, and visual memory -- three skills that translate into doing your job better, faster, and smarter.<br />
<br />
Flavonoids are antioxidants that are packed into fruit, and they are widely thought to fight disease and mental decline. They are in plenty of different fruits, but blueberries are little superheroes when it comes to antioxidant power and your brain. The compounds in this tiny fruit may help protect you from two processes linked to brain-cell aging: inflammation and oxidation (both are also linked to Alzheimer’s). Back up blueberries with this breakfast chaser: an omega-3 supplement -- either 2 grams of fish oil or 600 milligrams of DHA. You’ll likely gain even more smarts</span><i><span class="Apple-style-span" style="color: #000066;">.</span></i><span class="Apple-style-span" style="color: #000066;"><br />
</span><br />
<div class="section-padding"><span class="Apple-style-span" style="color: #000066;">Blueberries are ranked No. 1 in antioxidant activity compared with 40 other commercially available fruits and vegetables. That means a serving of blueberries has more of the antioxidant power you need to fight aging, cancer and heart disease. </span><br />
<span class="Apple-style-span" style="color: #000066;">1 cup (143 grams) of blueberries is 84 calories (technically, kcal). Blueberries contain no cholesterol or fat and are also low in calories. Blueberries are high in dietary fiber, Vitamin A and niacin. They contain iron and other trace minerals and are a source of Vitamin C. </span><br />
<span class="Apple-style-span" style="color: #000066;">Blueberries have a diverse range of micronutrients, with notably high levels (relative to respective Dietary Reference Intakes) of the essential dietary mineral manganese, vitamin B6, vitamin C, vitamin K and dietary fiber (table below). One serving provides a relatively low glycemic load score of 4 out of 100 per day.</span><br />
<span class="Apple-style-span" style="color: #000066;">Blueberries contain anthocyanins, other antioxidant pigments and various phytochemicals possibly having a role in reducing risks of some diseases, including inflammation and different cancers. </span><br />
<span class="Apple-style-span" style="color: #000066;">Blueberries may have anti-disease effects, too. Researchers have shown that blueberry anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins inhibit mechanisms of cancer cell development and inflammation in vitro. </span><br />
<span class="Apple-style-span" style="color: #000066;">Similar to red grape, some blueberry species contain in their skins significant levels of resveratrol, a phytochemical with increasing evidence as an anti-cancer compound. </span></div><div><span class="Apple-style-span" style="color: #003300;">*All that... AND it is PEAK SEASON for blueberries... so go out and get your farm fresh blueberries! If you are here in Rhode Island, head over to <a href="http://macombersblueberryfarm.shutterfly.com/">Macomber's Blueberry Farm</a> for some of the tastiest and freshest blueberries around! You can enjoy a relaxing day picking your own... or buy them freshly picked. I was just there yesterday... and WOW!! Blueberries as far as the eye could see... and super tasty, too! Visit their website for more information. *</span></div><div><span class="Apple-style-span" style="color: #003300;"><br />
</span></div><div><span class="Apple-style-span" style="color: #003300;"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="color: #000066;">:: </span><i><span class="Apple-style-span" style="color: #000066;">Information in this post is from <a href="http://www.realage.com/">RealAge.com</a> and </span><a href="http://macombersblueberryfarm.shutterfly.com/"><span class="Apple-style-span" style="color: #000066;">Macombers Blueberry Farm</span></a><span class="Apple-style-span" style="color: #000066;">.</span></i></span></span></div><div><br />
</div></div>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com3tag:blogger.com,1999:blog-3148744964816099863.post-10982532851099194182009-07-21T09:53:00.000-07:002010-03-29T17:54:37.469-07:00Non-Toxic Home Cleaning<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyIZiCIVB2x_8cZSLITvwzC3shDqcaZDJbyeDNj56BuOH_F8bhI5mkbQ8fzknJcdfz5Qa1nEfp54_NpKruph61iD2S3CIiLWJ9gowG-dZzXRiKKVERS4rdzIKlC-aOVFdblJdv_OZibwgr/s1600-h/all+natural+cleaning.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 103px; height: 126px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyIZiCIVB2x_8cZSLITvwzC3shDqcaZDJbyeDNj56BuOH_F8bhI5mkbQ8fzknJcdfz5Qa1nEfp54_NpKruph61iD2S3CIiLWJ9gowG-dZzXRiKKVERS4rdzIKlC-aOVFdblJdv_OZibwgr/s200/all+natural+cleaning.jpg" alt="" id="BLOGGER_PHOTO_ID_5361146989596086882" border="0" /></a><br />
<em>Today's modern home is loaded with toxic and polluting substances designed to make domestic life easier.</em><br />
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The cost of these commercial, chemical-based products can be high -- long term health concerns for the family, and environmental pollution caused by their manufacture and disposal. In the US, for example, 1 in 3 people suffer from allergies, asthma, sinusitis or bronchitis (US National Center for Health Statistics). Treatment for these conditions should include reducing synthetic chemicals in the home environment.<br />
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For many home-cleaning chores, you can make your own cleaning products using the formulas listed below.<br />
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A growing number of commercial non-toxic home cleaning products are also available, as healthier and environmentally responsible alternatives. Your use of these products helps promote the growth of green businesses!<br />
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<strong><span style="font-size:130%;">Homemade Substitutions</span> </strong><a name="substitutions"></a><br />
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There are many inexpensive, easy-to-use natural alternatives which can safely be used in place of commercial household products. Here is a list of common, environmentally safe products which can be used alone or in combination for a wealth of household applications:<br />
<ul><li><span style="color: rgb(255, 102, 0);">Baking Soda</span> - cleans, deodorizes, softens water, scours.</li>
<li><span style="color: rgb(255, 102, 0);">Soap</span> - unscented soap in liquid form, flakes, powders or bars is biodegradable and will clean just about anything. Avoid using soaps which contain petroleum distillates.</li>
<li><span style="color: rgb(255, 102, 0);">Lemon</span> - one of the strongest food-acids, effective against most household bacteria.</li>
<li><span style="color: rgb(255, 102, 0);">Borax</span> - (sodium borate) cleans, deodorizes, disinfects, softens water, cleans wallpaper, painted walls and floors.</li>
<li><span style="color: rgb(255, 102, 0);">White Vinegar</span> - cuts grease, removes mildew, odors, some stains and wax build-up.</li>
<li><span style="color: rgb(255, 102, 0);">Washing Soda</span> - or SAL Soda is sodium carbonate decahydrate, a mineral. Washing soda cuts grease, removes stains, softens water, cleans wall, tiles, sinks and tubs. Use care, as washing soda can irritate mucous membranes. Do not use on aluminum.</li>
<li><span style="color: rgb(255, 102, 0);">Isopropyl Alcohol</span> - is an excellent disinfectant. (It has been suggested to replace this with ethanol or 100 proof alcohol in solution with water. There is some indication that isopropyl alcohol buildup contributes to illness in the body. See <a href="http://drclark.ch/g">http://drclark.ch/g</a>)</li>
<li><span style="color: rgb(255, 102, 0);">Cornstarch</span> - can be used to clean windows, polish furniture, shampoo carpets and rugs.</li>
<li><span style="color: rgb(255, 102, 0);">Citrus Solvent</span> - cleans paint brushes, oil and grease, some stains. (Citrus solvent may cause skin, lung or eye irritations for people with multiple chemical sensitivities.) </li>
<li><span style="color: rgb(255, 102, 0);">Trisodium phosphate (TSP)</span> - a mixture of soda ash and phosphoric acid. TSP is toxic if swallowed, but it can be used on many jobs, such as cleaning drains or removing old paint, that would normally require much more caustic and poisonous chemicals, and it does not create any fumes.</li>
</ul><p><strong><span style="font-size:130%;">Formulas </span></strong></p><p>Combinations of the above basic products can provide less harmful substitutions for many commercial home products. In most cases, they're also less expensive. Here are some formulas for safe, alternative home care products: </p><p><em>Note: <span style="color: rgb(0, 0, 0);">These formulas and substitutions are offered to help minimize the use of toxic substances in your home, and reduce the environmental harm caused by the manufacture, use and disposal of toxics. Results may vary and cannot be guaranteed to be 100% safe and effective. Before applying any cleaning formulations, test in small hidden areas if possible. Always use caution with any new product in your home.</span></em> </p><p><span style="color: rgb(255, 102, 0);">Make sure to keep all home-made formulas well-labeled, and out of the reach of children.</span> </p><p><span style="color: rgb(153, 0, 0);">All-Purpose Cleaner ::</span> Mix 1/2 cup vinegar and 1/4 cup baking soda (or 2 teaspoons borax) into 1/2 gallon (2 liters) water. Store and keep. Use for removal of water deposit stains on shower stall panels, bathroom chrome fixtures, windows, bathroom mirrors, etc. Another alternative is microfiber cloths which lift off dirt, grease and dust without the need for cleaning chemicals, because they are formulated to penetrate and trap dirt. There are a number of different brands. A good quality cloth can last for several years. </p><p><span style="color: rgb(153, 0, 0);">Air Freshener :: </span> Commercial air fresheners mask smells and coat nasal passages to diminish the sense of smell. </p><ul><li>Baking soda or vinegar with lemon juice in small dishes absorbs odors around the house.</li>
<li>Having houseplants helps reduce odors in the home. </li>
<li>Prevent cooking odors by simmering vinegar (1 tbsp in 1 cup water) on the stove while cooking. To get such smells as fish and onion off utensils and cutting boards, wipe them with vinegar and wash in soapy water. </li>
<li>Keep fresh coffee grounds on the counter. </li>
<li>Grind up a slice of lemon in the garbage disposal. </li>
<li>Simmer water and cinnamon or other spices on stove. </li>
<li>Place bowls of fragrant dried herbs and flowers in room. </li>
</ul><p><span style="color: rgb(153, 0, 0);">Bathroom mold :: </span> Mold in bathroom tile grout is a common problem and can be a health concern. Mix one part hydrogen peroxide (3%) with two parts water in a spray bottle and spray on areas with mold. Wait at least one hour before rinsing or using shower.</p><p><span style="color: rgb(153, 0, 0);">Carpet stains :: </span> Mix equal parts white vinegar and water in a spray bottle. Spray directly on stain, let sit for several minutes, and clean with a brush or sponge using warm soapy water. For a heavy duty carpet cleaner, mix 1/4 cup each of salt, borax and vinegar. Rub paste into carpet and leave for a few hours. Vacuum. </p><p><span style="color: rgb(153, 0, 0);">Chopping block cleaner :: </span> Rub a slice of lemon across a chopping block to disinfect the surface. For tougher stains, squeeze some of the lemon juice onto the spot and let sit for 10 minutes, then wipe.</p><p><span style="color: rgb(153, 0, 0);">Coffee and tea stains:</span> Stains in cups can be removed by applying vinegar to a sponge and wiping. To clean a teakettle or coffee maker, add 2 cups water and 1/4 cup vinegar; bring to a boil. Let cool, wipe with a clean cloth and rinse thoroughly with water.</p><p><span style="color: rgb(153, 0, 0);">Deodorize ::</span> </p><ul><li>Plastic food storage containers - soak overnight in warm water and baking soda </li>
<li>In-sink garbage disposal units - grind up lemon or orange peel in the unit </li>
<li>Carpets - sprinkle baking soda several hours before vacuuming </li>
<li>Garage, basements - set a sliced onion on a plate in center of room for 12 - 24 hours</li>
</ul><p><span style="color: rgb(153, 0, 0);">Dishwasher Soap ::</span> Mix equal parts of borax and washing soda, but increase the washing soda if your water is hard. If you want to use a commercial dishwashing soap, try Ecover Ecological or Trader Joe's powders, which contain no bleach or phosphates.</p><p><span style="color: rgb(153, 0, 0);">Dishwashing Soap ::</span> Commercial low-phosphate detergents are not themselves harmful, but phosphates nourish algae which use up oxygen in waterways. A detergent substitution is to use liquid soap. Add 2 or 3 tablespoons of vinegar to the warm, soapy water for tough jobs. </p><p><span style="color: rgb(153, 0, 0);">Disinfectant ::</span> Mix 2 teaspoons borax, 4 tablespoons vinegar and 3 cups hot water. For stronger cleaning power add 1/4 teaspoon liquid castile soap. Wipe on with dampened cloth or use non-aerosol spray bottle. (This is not an antibacterial formula. The average kitchen or bathroom does not require antibacterial cleaners). To disinfect kitchen sponges, put them in the dishwasher when running a load.</p><p><span style="color: rgb(153, 0, 0);">Drain Cleaner ::</span> For light drain cleaning, mix 1/2 cup salt in 4 liters water, heat (but not to a boil) and pour down the drain. For stronger cleaning, pour about 1/2 cup baking soda down the drain, then 1/2 cup vinegar. The resulting chemical reaction can break fatty acids down into soap and glycerine, allowing the clog to wash down the drain. After 15 minutes, pour in boiling water to clear residue. Caution: only use this method with metal plumbing. Plastic pipes can melt if excess boiling water is used. Also, do not use this method after trying a commercial drain opener... the vinegar can react with the drain opener to create dangerous fumes.</p><p><span style="color: rgb(153, 0, 0);">Fabric softener ::</span> To reduce static cling, dampen your hands, then shake out your clothes as you remove them from the drier. Line-drying clothing is another alternative.</p><p><span style="color: rgb(153, 0, 0);">Floor Cleaner and Polish ::</span> Most floor surfaces can be easily cleaned using a solution of vinegar and water. For damp-mopping wood floors: mix equal amounts of white distilled vinegar and water. Add 15 drops of pure peppermint oil; shake to mix.</p><ul><li><span style="color: rgb(255, 102, 0);">vinyl and linoleum</span> - mix 1 cup vinegar and a few drops of baby oil in 1 gallon warm water. For tough jobs, add 1/4 cup borox. Use sparingly on lineoleum. </li>
<li><span style="color: rgb(255, 102, 0);">wood</span> - apply a thin coat of 1:1 vegetable oil and vinegar and rub in well. </li>
<li><span style="color: rgb(255, 102, 0);">painted wood</span> - mix 1 teaspoon washing soda into 1 gallon (4L) hot water. </li>
<li><span style="color: rgb(255, 102, 0);">brick and stone tiles </span>- mix 1 cup white vinegar in 1 gallon (4L) water; rinse with clear water. </li>
</ul><p><span style="color: rgb(153, 0, 0);">Furniture Polish ::</span> For varnished wood, add a few drops of lemon oil into a 1/2 cup warm water. Mix well and spray onto a soft cotton cloth. Cloth should only be slightly damp. Wipe furniture with the cloth, and finish by wiping once more using a dry soft cotton cloth. For unvarnished wood, mix two tsps each of olive oil and lemon juice and apply a small amount to a soft cotton cloth. Wring the cloth to spread the mixture further into the material and apply to the furniture using wide strokes. This helps distribute the oil evenly. </p><p><span style="color: rgb(153, 0, 0);">Laundry Detergent ::</span> Mix 1 cup Ivory soap (or Fels Naptha soap), 1/2 cup washing soda and 1/2 cup borax. Use 1 tbsp for light loads; 2 tbsp for heavy loads. </p><p><span style="color: rgb(153, 0, 0);">Lime Deposits ::</span> You can reduce lime deposits in your teakettle by putting in 1/2 cup (125ml) white vinegar and 2 cups water, and gently boiling for a few minutes. Rinse well with fresh water while kettle is still warm.</p><p><span style="color: rgb(153, 0, 0);">Marks on walls and painted surfaces ::</span> Many ink spots, pencil, crayon or marker spots can be cleaned from painted surfaces using baking soda applied to a damp sponge. Rub gently, then wipe and rinse.</p><p><span style="color: rgb(153, 0, 0);">Metal Cleaners and Polishes ::</span> </p><ul><li><span style="color: rgb(255, 102, 0);">aluminum:</span> using a soft cloth, clean with a solution of cream of tartar and water. </li>
<li><span style="color: rgb(255, 102, 0);">brass or bronze:</span> polish with a soft cloth dipped in lemon and baking-soda solution, or vinegar and salt solution. </li>
<li><span style="color: rgb(255, 102, 0);">chrome:</span> polish with baby oil, vinegar, or aluminum foil shiny side out. </li>
<li><span style="color: rgb(255, 102, 0);">copper: </span> soak a cotton rag in a pot of boiling water with 1 tablespoon salt and 1 cup white vinegar. Apply to copper while hot; let cool, then wipe clean. For tougher jobs, sprinkle baking soda or lemon juice on a soft cloth, then wipe. For copper cookware, sprinkle a lemon wedge with salt, then scrub.</li>
<li><span style="color: rgb(255, 102, 0);">gold:</span> clean with toothpaste, or a paste of salt, vinegar, and flour. </li>
<li><span style="color: rgb(255, 102, 0);">silver:</span> line a pan with aluminum foil and fill with water; add a teaspoon each of baking soda and salt. Bring to a boil and immerse silver. Polish with soft cloth.stainless steel: clean with a cloth dampened with undiluted white vinegar, or olive oil. For stainless cookware, mix 4 tbs baking soda in 1 qt water, and apply using a soft cloth. Wipe dry using a clean cloth.</li>
</ul><p><span style="color: rgb(153, 0, 0);">Mold and Mildew ::</span> Use white vinegar or lemon juice full strength. Apply with a sponge or scrubby.</p><p><span style="color: rgb(153, 0, 0);">Mothballs ::</span> The common mothball is made of paradichlorobenzene, which is harmful to liver and kidneys. Cedar chips in a cheesecloth square, or cedar oil in an absorbant cloth will repel moths. The cedar should be 'aromatic cedar', also referred to as juniper in some areas. Cedar chips are available at many craft supply stores, or make your own using a plane and a block of cedar from the lumberyard. Homemade moth-repelling sachets can also be made with lavender, rosemary, vetiver and rose petals. Dried lemon peels are also a natural moth deterrent - simply toss into clothes chest, or tie in cheesecloth and hang in the closet.</p><p><span style="color: rgb(153, 0, 0);">Oil and Grease Spots ::</span> For small spills on the garage floor, add baking soda and scrub with wet brush.</p><p><span style="color: rgb(153, 0, 0);">Oven Cleaner ::</span> Moisten oven surfaces with sponge and water. Use 3/4cup baking soda, 1/4cup salt and 1/4 cup water to make a thick paste, and spread throughout oven interior (avoid bare metal and any openings). Let sit overnight. Remove with spatula and wipe clean. Rub gently with fine steel wool for tough spots. Or use Arm & Hammer Oven Cleaner, declared nontoxic by Consumers Union.</p><p><span style="color: rgb(153, 0, 0);">Paint Brush Cleaner ::</span> Non-toxic, citrus oil based solvents are now available commercially under several brand names. Citra-Solve is one brand. This works well for cleaning brushes of oil-based paints. Paint brushes and rollers used for an on-going project can be saved overnight, or even up to a week, without cleaning at all. Simply wrap the brush or roller snugly in a plastic bag, such as a used bread or produce bag. Squeeze out air pockets and store away from light. The paint won't dry because air can't get to it. Simply unwrap the brush or roller the next day and continue with the job. Fresh paint odors can be reduced by placing a small dish of white vinegar in the room.</p><p><span style="color: rgb(153, 0, 0);">Rust Remover ::</span> Sprinkle a little salt on the rust, squeeze a lime over the salt until it is well soaked. Leave the mixture on for 2 - 3 hours. Use leftover rind to scrub residue.</p><p><span style="color: rgb(153, 0, 0);">Scouring Powder ::</span> For top of stove, refrigerator and other such surfaces that should not be scratched, use baking soda. Apply baking soda directly with a damp sponge.</p><p><span style="color: rgb(153, 0, 0);">Shoe Polish ::</span> Olive oil with a few drops of lemon juice can be applied to shoes with a thick cotton or terry rag. Leave for a few minutes; wipe and buff with a clean, dry rag. </p><p><span style="color: rgb(153, 0, 0);">Stickers on walls ::</span> To remove, sponge vinegar over them several times, and wait 15 minutes, then rub off the stickers. This also works for price tags (stickers) on tools, etc.</p><p><span style="color: rgb(153, 0, 0);">Toilet Bowl Cleaner :: </span> Mix 1/4 cup baking soda and 1 cup vinegar, pour into basin and let it set for a few minutes. Scrub with brush and rinse. A mixture of borax (2 parts) and lemon juice (one part) will also work. </p><p><span style="color: rgb(153, 0, 0);">Tub and Tile Cleaner ::</span> For simple cleaning, rub in baking soda with a damp sponge and rinse with fresh water. For tougher jobs, wipe surfaces with vinegar first and follow with baking soda as a scouring powder. Vinegar can break down tile grout, so use sparingly.</p><p><span style="color: rgb(153, 0, 0);">Wallpaper Remover ::</span> Mix equal parts of white vinegar and hot water, apply with sponge over the old wallpaper to soften the adhesive. Open room windows or use a fan to dissipate the pungent vinegar smell. </p><p><span style="color: rgb(153, 0, 0);">Water Rings on Wood ::</span> Water rings on a wooden table or counter are the result of moisture that is trapped under the topcoat, but not the finish. Try applying toothpaste or mayonnaise to a damp cloth and rub into the ring. Once the ring is removed, buff the entire wood surface. </p><p><span style="color: rgb(153, 0, 0);">Window Cleaner ::</span> Mix 2 teaspoons of white vinegar with 1 liter (qt) warm water. Use crumpled newspaper or cotton cloth to clean. Don't clean windows if the sun is on them, or if they are warm, or streaks will show on drying. The All-Purpose Cleaner (above) also works well on windows. Be sure to follow the recipe, because using too strong a solution of vinegar will etch the glass and eventually cloud it.</p><p><strong><span style="font-size:130%;">Healthy Home Cleaning Habits</span></strong> </p><p><u><span style="color: rgb(255, 102, 0);">Exchange Indoor Air</span></u> - Many modern homes are so tight there's little new air coming in. Open the windows from time to time or run any installed exhaust fans. In cold weather, the most efficient way to exchange room air is to open the room wide - windows and doors, and let fresh air in quickly for about 5 minutes. The furnishings in the room, and the walls, act as 'heat sinks', and by exchanging air quickly, this heat is retained.</p><p><u><span style="color: rgb(255, 102, 0);">Minimize Dust</span></u> - Remove clutter which collects dust, such as old newspapers and magazines. Try to initiate a 'no-shoes-indoors' policy. If you're building or remodelling a home, consider a central vacuum system; this eliminates the fine dust which portable vacuum cleaners recirculate.</p><p><u><span style="color: rgb(255, 102, 0);">Use Cellulose Sponges</span></u> - Most household sponges are made of polyester or plastic which are slow to break down in landfills, and many are treated with triclosan, a chemical that can produce chloroform (a suspected carcinogen) when it interacts with the chlorine found in tap water. Instead try cellulose sponges, available at natural foods stores, which are biodegradable and will soak up spills faster since they're naturally more absorbent.</p><p><u><span style="color: rgb(255, 102, 0);">Keep Bedrooms Clean</span></u> - Most time is spent in the bedrooms. Keep pets out of these rooms, especially if they spend time outdoors. </p><p><u><span style="color: rgb(255, 102, 0);">Use Gentle Cleaning Products</span></u> - Of the various commercial home cleaning products, drain cleaners, toilet bowl cleaners and oven cleaners are the most toxic. Use the formulas described above or purchase 'green' commercial alternatives. Avoid products containing ammonia or chlorine, or petroleum-based chemicals; these contribute to respiratory irritation, headaches and other complaints.</p><p><u><span style="color: rgb(255, 102, 0);">Clean from the Top Down</span></u> - When house cleaning, save the floor or carpet for last. Allow time for the dust to settle before vacuuming.</p><p>:: <em>This post is from </em><a href="http://www.eartheasy.com/"><em>eartheasy.com</em></a><em>. Please check out their site for more great information on sustainable living!</em></p>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0tag:blogger.com,1999:blog-3148744964816099863.post-12937167356305278072009-07-09T19:50:00.000-07:002009-07-30T13:04:15.055-07:00Put savings (and yourself) first with a budget<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8-5XbL67qWVVtUmy1ksIjk-5H-ZQmIgbQG2eVQUWoP1BxvskKQVyfHmStnt_VXflskfcvInWOueA058EkPJY7AoZkZJeSEtmBN00k7CDoTo7gsTkjPizo_9gP9Pyi1VhPSXQJ0V2oSa4f/s1600-h/money.jpg"><img style="margin: 0px 10px 10px 0px; width: 107px; float: left; height: 107px;" id="BLOGGER_PHOTO_ID_5360988914454315346" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8-5XbL67qWVVtUmy1ksIjk-5H-ZQmIgbQG2eVQUWoP1BxvskKQVyfHmStnt_VXflskfcvInWOueA058EkPJY7AoZkZJeSEtmBN00k7CDoTo7gsTkjPizo_9gP9Pyi1VhPSXQJ0V2oSa4f/s200/money.jpg" border="0" /></a> Put <span style="font-size:130%;"><strong>Savings</strong></span> (and Yourself) <span style="font-size:180%;"><strong>First</strong></span> with a <strong><span style="font-size:130%;">Budget</span></strong><br /><br />Where does that money go? America, it seems, is in the midst of a savings crisis. Personal savings rates have dropped in recent years and remain low by historical standards as many people continue to spend beyond their means.<br /><div><br />If you're among those Americans who can't seem to save, it might be time to create a budget. A budget allows you to understand where the money goes and may help you free up cash for important savings goals, such as college and retirement.</div><br /><div><a name="a1"></a><span style="font-size:130%;"><span style="color: rgb(0, 51, 0);"><strong>Getting Started</strong> </span></span></div><div><span style="font-size:130%;"><span style="color: rgb(0, 51, 0);"><br /></span></span>Setting up a budget will require some work, but the benefits more than offset the time invested. How you create your budget is up to you. You may choose a piece of financial planning software, such as Microsoft™ Money or Quicken, or you may choose the paper and pencil route.<br /><br />The first element of any budget is your income, or how much money you receive each month. This can include paychecks, legal settlements, alimony, royalties, fees, and <a href="http://budgeting-investing.ameriprise.com/financial-planning-articles/glossary/default.asp?#000078" s="" percentage="" its="" to="" paid="" profits="" company="" of="" a="">dividends</a> from investments that you do not reinvest. Once you know what your monthly income is, you can use a budget to make sure you don't spend more than you earn, thus helping to reduce debt and freeing up cash for savings.<br /></div><br /><div>Next, you need to know how you spend your money. Start by tracking your spending for a month. Gather bills and receipts, and don't forget to include newspapers from the corner store and trips to the soda machine. Don't assume any expense is too small to record.<br /></div><br /><div>Write down your expenses and break them into categories. Using a budget worksheet, we find Fixed Committed Expenses — mortgage, loan, and insurance payments that stay the same from month to month; Other Committed Expenses — things you can't live without, like food, utilities, and clothing; and Discretionary Expenses — things you like but don't necessarily need.<br /></div><br /><div><strong><span style="font-size:130%;"><span style="color: rgb(0, 51, 0);"></span></span></strong> </div><div><strong><span style="font-size:130%;"><span style="color: rgb(0, 51, 0);">Less Spending = More Savings</span> </span></strong></div><div> </div><div> </div><br /><div>Once you know where the money goes, it's time to analyze your expenses. There probably isn't much you can do about Fixed Committed Expenses without moving or getting rid of the family car. However, if these expenses are greater than your monthly income, you are probably carrying too much debt to effectively save.<br /></div><br /><div>You may find some room to economize in Other Committed Expenses, but look at Discretionary Expenses first. This is typically the easiest place to reduce spending. Begin by canceling magazine subscriptions to titles you don't read. Eat fewer meals out, or choose less expensive restaurants. Across much of the country, you can rent two videos for the price of a single adult ticket to a movie and throw in some microwave popcorn for a dollar more. </div><br /><div> </div><div><span style="color: rgb(0, 51, 0);"><strong><span style="font-size:130%;">Digging Deeper</span></strong> </span></div><div> </div><br /><div>Once you've reduced discretionary spending, look at those Other Committed Expenses. Can you reduce the grocery bill with coupons or more economical meals? How about taking public transportation instead of cabs? </div><br /><div>One area to closely examine is credit card debt. If a high balance is keeping you from saving, you need to find ways to trim those monthly payments. Call your credit card company and ask them for an interest-rate reduction, or shop around for a card with a lower rate. You can find a list of low-rate cards through CardWeb (1-301-631-9100 or online at www.cardweb.com). Beware of low introductory "teaser" rates that increase to much higher rates after six months.<br /></div><br /><div>You could also consider a <a href="http://budgeting-investing.ameriprise.com/financial-planning-articles/glossary/default.asp?#000353" home="" to="" of="" a="" property="" for="" on="" loan="" the="" original="" balance="" minus="" sell="" expected="" be="" reasonably="" could="" which="" price="" based="" by="" secured="">home equity loan</a>, which may offer a tax deduction, or a consolidation loan. Make sure that you'll be able to afford the monthly payments before you take the loan. Banks can foreclose on a home equity loan within 90 days if you miss payments.<br /></div><br /><div>If your savings are still being crushed under the weight of debt, or if you're having trouble making minimum monthly payments and covering necessary expenses, consider getting some help. The nonprofit National Federation for Credit Counseling (call 1-800-388-2227, or visit www.nfcc.org) can help you set up a budget and negotiate payment schedules with lenders for a modest fee. Once you start paying off your credit cards, the extra money can be used to build savings.<br /><br /><a name="a5"></a><strong><span style="color: rgb(0, 51, 0);font-size:130%;">The Goal: More Savings</span></strong> </div><div> </div><div> </div><br /><div>Once you've figured out where to economize, you can enter amounts in the Expected column of the budget. Notice that Savings and Children's Education appear under Fixed Committed Expenses. This is to encourage you to pay yourself first, a key rule of saving. By setting aside a certain amount each month for savings, you can build toward your goal without missing the money. You may be able to set up a payroll savings plan through your bank or credit union. Also look into any employer-sponsored retirement plans you may have at work, which potentially offer tax benefits along with savings for the future.<br /></div><br /><div>It might also help to set a savings goal, both for short- and long-term needs. Studies have revealed that families with savings goals tend to save more.<br /></div><br /><div>Remember that your budget is a living document. As your circumstances change, so will your goals and needs. Review your budget every few months to make sure it reflects your goals and to see if you are saving as much as you possibly can. </div><br /><div> </div><div> </div><div><strong><span style="color: rgb(0, 51, 0);font-size:130%;">Points to Remember</span></strong> </div><ol><li>You can use computer software or pencil and paper to create a budget.</li><br /><li>Analyze your spending for a month to see where your income goes. If your living expenses are greater than your income, you'll need to find ways to economize. </li><br /><li>Your spending can be broken down into three categories: Fixed Committed Expenses, Other Committed Expenses, and Discretionary Expenses. </li><br /><li>To free up cash for savings, begin by reducing Discretionary Expenses, then look at Other Committed Expenses. </li><br /><li>Pay down credit-card debt aggressively. Once the debt is paid off, direct the extra money to savings. </li><br /><li>Set aside some of each paycheck for savings goals. Ask your bank or credit union about payroll savings plans and investigate your employer-sponsored retirement plan. </li><br /><li>Review your budget periodically to make sure it is still in line with your needs and goals. </li></ol>Juliehttp://www.blogger.com/profile/17090690856266662528noreply@blogger.com0