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3The Posture-Mood Connection: Why You Should Stop SlouchingAnn Pietrangelo

Want to feel more confi dent and energetic? Stand up straight and strut your stuff because theres a connection between posture and mood.

Th e Posture-Mood Connec-tion: Moment To Moment

Vivian Eisenstadt is an or-thopedic and sports physical therapist, postural specialist, and spiritual psychologist. She be-lieves our physical, mental and emotional states interact and af-fect each other on a moment-to-moment basis.

Poor posture carries an ener-gy with it, she told Care2. De-pression, fatigue, and insecurity are just some of the feelings that are associated with shoulders forward and forward head pos-ture.

Eisenstadt said expressions like keep your chin up and hold your head high exist for

a reason. Standing straight exudes a sense of pride, confi -dence, and promotes happiness. By standing straight, you actu-ally feel better. Try it right now. Ill bet you feel sexier.

Strut your stuff carries an

energy with it, she said. Th ere is a higher self-esteem that good posture gives you. When my pa-tients stand straight and I help them correct their posture, I see the smile spread across their mouths. Th ey fall more in love with themselves in a healthy way.

If you want to get that job, that audition, that girl to go out with you show good posture, advises Eisenstadt. She said it displays a sense of self-care that others subconsciously read off of you. Youll get more respect from others when you have good posture. So, stand up straight, sit straight, and feel better in all ways possible.Quick Tips for Posture

AwarenessPosture expert Dr. Steve Wei-

niger of Body Zone says posture breakdown spirals when people habitually move with their body folded (i. e. sitting, texting, com-puting) in a poor posture envi-ronment. Although there is no perfect posture position, there are easy ways to adjust your pos-ture environment. Th e key is to keep moving, said Weiniger. Some of his quick tips for pos-ture awareness include:

Drive taller: Adjust the rear-view mirror in your car so you have to sit tall to see.

Walk taller: Imagine a string lift ing your chest and the top of your head toward the sky.

Make adjustments: Change the angle of your computer mon-itor or try putting a book under it. For part of the day, consider sitting on a ball or a pelvic sup-port. Move your car seat on long trips.

Get moving: Take a posture break or do posture exercises throughout the day. A one-min-ute break every 30 minutes can make a big diff erence.

Take a picture: Take a pic-ture of your posture now, then again in two or three months, and look for diff erences between the two photos.

How To Practice Good Sitting Posture

Eisenstadt shared this tech-nique to improve your sitting posture:

Begin with a hand towel rolled up (ifpossible taped so it stays in tootsie roll shape). Sit on a stable surface (preferably a fi rm surface compared to a soft couch) .

Find the angle in which your butt bones (ischial tuberosities) are closest to the sitting surface. You can fi gure out how to feel the two bones at the lowest part of your tush and their angle by tilting your pelvis forward and backwards slightly while feeling more and less pressure on those bones. Make sure that you are sitting directly on top of them and not slightly in front or be-hind them.

Once you fi nd this optimal angle for your pelvis, lean for-ward slightly keeping your back straight and place the towel roll under the fat of your tush that is BEHIND the bones, not directly under the bones themselves. Sit back up and fi nd that optimal angle again.

Slightly contract your lower abdominals like you have to go to the bathroom but dont want to. Th is will secure your lower lumbar angle and re-enforce pelvic stability.

Once this is completed, make an eff ort to relax your upper body, especially shoulders and neck. Check that you are creating your lumbar arch from the low-est levels of your spine. Th e top of your low back rainbow is at the same level as your upper ab-dominal or t-point is, so make

sure your upper abdominals arecontracted slightly as well. Makesure your mid-back is not overly arched (creating a look like your upper body is in front of yourlower body). Lastly pull your shoulder blades together a bit, sliding them back and down us-ing your armpit muscles (serra-tus), not your pecs, and RELAX YOUR NECK.

Quick tip for lounging on thesofa: Prop a few pillows behindyou so you are sitting up with a comfortable backing. If you feel you need to slouch, Eisenstadtsuggests you lie on your side in-stead of sitting poorly.How to Practice Good Standing Posture

Eisenstadt also shared this technique to improve yourstanding posture:

Starting from your toes, make sure your fi rst and secondtoes are in alignment with your heels. If you have a fl at arch, rollto the outside of your feet withyour ankles while keeping theballs of your feet on the ground so you recreate a slight arch onthe inside of your feet.

Keeping your knees straight, squeeze your butt lightly. Hold in your lower abs lightly like you have to pee but you dont want to.

Slide your shoulders back and down without having to arch your mid-back to bring your shoulders back.

Tuck your chin so that your head is on top of your shoulders and not in front of them.

The Fast Track to Finding Balance and FulfillmentSara HeartMathInstitute

When I began to explore the power of appreciation, I realized that my deepest friendships were the ones Id appreciated, the ones I valued enough to look aft er. I also remembered the relation-ships that had crumbled. Th ey didnt grow in value because I didnt appreciate them! Th e power of appreciation seemed so obvious, but I also knew how of-ten this simple truth gets lost in judgment and insecurity. Appre-ciating each other is a true fam-ily value, one that will bail out much of the stress on the planet and help strengthen the univer-sal bond all people have.

Th e word appreciation means to be thankful and express ad-miration, approval or gratitude. It also means to grow or appre-ciate in value. As you appreciate life, you become more valuable both to yourself and others. Ap-preciation is what I call a super power tool for personal growth and universal evolution. It rap-idly shift s your energies from your head to your heart, bring-ing you a quick attitude adjust-ment and giving your mission in life a lift .

Appreciation: A Super Power Tool

Appreciation gives a high-voltage boost to your whole sys-tem, releasing soothing and in-vigorating hormones into your bloodstream that nourish every cell in your body. Th e result is an immediate improvement to your mental, physical and emo-tional well-being. Did you know that heart-focused, sincere, positive feeling states boost the immune system, while nega-tive emotions can suppress the immune response for up to six hours? Th ese actual heart-mon-itor readouts contrast the heart-rhythm pattern of someone

experiencing frustration, then appreciation. Th e smooth heart rhythm, measured by heart-rate variability (HRV), is what sci-entists call a highly ordered or coherent pattern and is a sign of good health and emotional bal-ance.

As you value the challenges in your day-to-day life, you be-gin to see how they are designed for your growth. I found that my sincere eff ort to appreciate helped me gain more inner con-trol, more power to manage my energy on those off days and off moments. Lets look at a few ar-eas where appreciation provides signifi cant benefi t.

Appreciation in Periods of Overload

One day, I felt the overload of being a single parent. Th ere was so much to take care of: sup-porting my son and myself, work responsibilities, school, my own growth, and how to balance all of it. It was one of those days I wished I could go somewhere to escape. Rent was due and sons teacher had sent me a note say-ing hed forgotten his homework three times in the previous week. I felt like a failure. So, I decided to use the Heart Appreciation Tool for fi ve minutes. I sent apprecia-tion to my own world. Appreciat-ing in this situation was like look-ing through a wide angle lens that helped me see the entire forest, not just the one tree Id walked up on. And, I felt better aft erwards.

In our culture, most people remember negative events more quickly than they do positive ones. Focusing on the negative comes easy to the head, while fo-cusing on the positive comes easy to the heart. When a negative event sends a distress signal to the head, the head tries to fi gure out how to stop the stress. If it doesnt have an immediate answer, it goes into the analyzing, sorting, pro-

cessing mode to try to fi nd one. A powerful bailout in these stressfulsituations is appreciation.

Appreciation is a heart frequen-cy, and with it, you receive new in-sights and can sincerely say, Ill fi nd the good in this situation no mat-ter what. Appreciating something positive in a negative event sends asignal to the heart that magnetizes balanced understanding. So, why not remember the positives?Appreciation Makes Tough Situations Better

It doesnt really matter what you appreciate as long as its sin-cere. As you appreciate in the moment, the magnetics make positive returns come back even faster. Th is gives you moretruthful perceptions of events or situations that are unpleas-ant. Of course tough situationsare harder to appreciate. But if you go to your heart, you real-ize that things could be worse and are worse for a lot of people. Its all a matter of perspective. Find something about a toughsituation that you can appreci-ate. Start by appreciating thatno matter what the problem is, there is a wider perspective yetto be uncovered. Dont be afraidof the temporary discomfort. As

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3 7you look for what you can ap-preciate, your perceptions shift so that new understandings and solutions can come into your awareness. Have compassion and appreciate yourself for ap-

preciating, until a solution ap-pears. Create an attitude of grati-tude and youll magnetize more rewarding experiences.

Th e return on your appre-ciation investments are tremen-

dously increased as you practice with deeper levels of sincerity. Appreciate the little things in life, and then when bigger problems or situations arise, youll fi nd you have an easier time dealing with

them. Appreciation is simply a magnifi cent feeling in the heart that becomes your compass to help you fi nd the best things in life. Its also the fast track to fi nd-ing direction, balance and fulfi ll-

ment. Th e greater your capacity for sincere appreciation is, thedeeper will be your connection to your heart, where intuition and unlimited inspiration and possibilities reside.

Loneliness v. Aloneness: Whats the Difference?Pragito Dove

Loneliness is a lack, a feel-ing that something is missing, a pain, a depression, a need, an incompleteness, an absence.

Aloneness is presence, full-ness, aliveness, joy of being, overfl owing love. You are com-plete. Nobody is needed; you are enough.

Love makes you complete. In true relationships, you share with each other, not out of need, rather from your overfl owing energy.

Relationships should not cause pain and unhappiness. Th ey bring out the pain and unhappiness that is already in you.

Two lonely people who come together dont feel the loneliness so much because somebody else is there. Th ey remain lonely, but somehow deceive themselves with the illusion that their void is fi lled. When two lonely people come together, their loneliness multiplies.

Real love is not a search to combat loneliness. Real love is to transform loneliness into alone-ness, to help the other. If you love

a person, you help that person experience the completeness of aloneness. You dont try to fi ll them up and complete them by your presence. You want them to not be in need of you.

When a person is totally free, then out of that freedom, shar-ing is possible. You give, not as a need, not as a bargain, but be-cause you are overfl owing with love.

Th e struggle in relationships is based in the fact that every-body needs freedom.

Love allows and strengthens freedom. Love and freedom are two wings of the same bird. All

growth needs love, but uncon-ditional love. If love has condi-tions, then no-one can grow and there is continuous confl ict.

Love unconditionally and dont ask anything in return. Much comes back on its own dont be a beggar. Be an emperor. Just give and see what happens: a thousandfold love comes back to you. Recognize and receive it. Love treats you as an end unto yourself. Dont get hooked into expectations. Love is sharing, not needing.

True love gives you freedom. Never settle for less.

Meditation and love are the

two ways to attain to the bliss of aloneness, the freedom to be utterly yourself. Both are deeply related. In fact, they are two as-pects of the same coin. When you meditate, sooner or later you come upon love, you start feeling a tremendous love arising in you, a new quality to your being, a new door opening. You want to share.

When you love deeply, wheth-er its a child, a pet, a spouse, a friend, by and by you become aware that your love is becoming more and more meditative. A subtle quality of silence is enter-ing you. You are touching your own depth.

Love makes you meditative. Meditation makes you loving. Both bring you inner peace, joy and wisdom. Both make you an attractor of goodness to your life.

How do you transform loneli-ness?

You cannot fi ght with darkness directly, with loneliness directly, with the fear of isolation directly. Th e reason is that all these things do not exist; they are simply absences of something, just as darkness is the absence of light. How do you bring light to a dark room? You switch on the light!

Put your attention, energy and focus on love! Love is the solu-tion. Love heals pain and fear, dispels darkness and neediness,and brings a new rhythm of sweetness, peace and joy, to you.You become centered in youraloneness.

Th is does not mean, now you are complete in yourself, that youcannot have friends and be in inti-mate relationships. In fact, all your relationships are enhanced as you have so much to give and share. You give out of your fullness, andgiving multiplies your joy.

Look to see if anything you arefacing as a problem is a negativeor a positive thing. If it is nega-tive, dont fi ght with it. Just look for the positive of it and you will be at the right doorway. Look at the problem. Is it an absence of something? And the truth isthat all your problems are the absence of something. Once youhave found what they are, thengo aft er the positive.

Th e moment you fi nd thepositive you have found the light,and the darkness is gone.

What are your thoughts and/or experiences with lonelinessand aloneness?

5 Reasons Why Motivation Is Difficult to SustainElise Moreau

When it comes to having the desire to achieve something big, we all have the best intentions. We day dream about it, we talk about it to our friends and fami-ly, and we even read books about it or research it online. But good intentions dont equal action.

How many times have you heard friends, family members or coworkers say, Someday, Im going to reach this goal? Or Eventually, Im going to make that thing happen? Always said, never done. Even for people who do ending up embarking on some long journey toward achieving something, not very many of them make it.

Heres whats probably hold-ing you back. (Plus how to get on track with staying motivated.)

1. No plan. Without naviga-tion directions, you cant get to your destination. Without archi-tectural instructions, you cant build a house. Without a recipe, you cant bake the most delicious cake of your entire life. You can try, but chances are youre go-ing to struggle quite a lot and either fail completely or end up quitting out of frustration. Th e same applies to long-term goal achievement.

Th e fi x: You need a detailed outline, ideally written down,

of both short-term and long-term goals with action steps to reach them. Rewards should be worked in there too. If your big reward isnt going to be reached until months or years down the road, youll lose mo-tivation fast. You need short-term rewards to keep fueling and recharg-ing your motivation.

2. Distraction. Its not just you. Were living in a society that has reached an all-time high in terms of distraction. Whether its the endless amount of smartphone notifi ca-tions you get every day, or this months new lineup of shows and movies on Netfl ix all these dis-tractions are fi ghting for your at-tention, oft en winning and keep-ing you in an impulsive rut.

Th e fi x: Eliminate every dis-traction that keeps sucking you in. Yes, I mean get rid of it! Can-cel your Netfl ix subscription, de-lete those gaming apps from your phone, declutter your home, out-source those time-consuming tasks and do everything you can to free yourself from distraction. Out of sight, out of mind.

3. Drawbacks. Everyone knows what it feels like when the reality of challenge and imper-

fection starts to hit you. When it does hit, it can really feel like all the messy, grueling and un-pleasant stuff youll undoubtedly have to face doesnt seem worth the benefi ts of reaching your goal. So you procrastinate, you eventually talk yourself out of it, you convince yourself youre not good enough to get through it and you tell yourself you never really wanted it that bad anyway.

Th e fi x: Shift your fi xed mind-set to a growth mindset. A growth mindset involves looking at mis-takes and even failure as oppor-tunities to learn and get better. A growth mindset thrives on challenge and embraces it. Most

people who achieve big things in their lives arent just lucky; they have growth mindsets.

4. Negative motivation. Heres a tricky one. How many times have you tried to motivate yourself to do something by fo-cusing on avoiding pain or suf-fering? An example would be to lose 30 pounds so you dont put yourself at risk of developing heart disease or cancer. Another would be to fi nally start looking for a new job to escape the terri-ble boss you have at your current job. While this type of negative motivation may work for a while in the short term, its a recipe for failure in the long term.

Th e fi x: Use positivemotivation by looking at what you want to gainrather than what youwant to avoid. If you lose30 pounds, you can look forward to feeling fi tterand healthier. If you start looking for a job now, the faster youll get to meet new people you might re-ally enjoy working with.

5. Extrinsic motiva-tion. If youre extrinsi-cally motivated, youdepend on the outsideworld to reap the re-wards of your eff orts.Th is might include com-pliments from other

people, money, material items, weight loss shown by the scale or anything else that doesnt comefrom within you. Th ats not al-ways bad, but like negative mo-tivation, it doesnt really work if you want to sustain motivation for a long period of time.

Th e fi x: Identify what you fi nd personally rewarding about your goal, regardless of the externalrewards. Th is, as you mightveguessed, is called intrinsic moti-vation. If you can fi nd personal satisfaction, enjoyment or evenexcitement in some part of thechallenge or the journey itself, then you can stay motivated for years and years to come.


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Enjoy jambalaya in the Creole traditionTravel anywhere in the United

States and youre liable to fi nd some delicious cuisine distinctive to a particular region. In Louisi-ana, Cajun and Creole cooking dominates many a restaurants menu. Jambalaya is one of the more beloved dishes in Louisi-ana, where locals know theres a diff erence between Cajun jam-balaya and Creole jambalaya. Creole jambalaya, such as the fol-lowing recipe from Neal Corman and Chris Petersons Virgils Barbecue Road Trip Cookbook (St. Martins Press) includes to-matoes and is a hearty enough dish to serve on its own.

JambalayaServes 4 to 6Seasoning Mix1 tablespoon dried parsley

fl akes11/4 teaspoons cracked black

pepper2 teaspoons kosher salt11/4 teaspoons sweet paprika1/2 teaspoon dried basil11/2 teaspoons dried thyme3/4 teaspoon ground white

pepper11/2 teaspoons onion powder11/2 teaspoons garlic powderJambalaya2 pounds boneless, skin-on

chicken thighs

12 shrimp, peeled, deveined, tail on

6 tablespoons unsalted butter, divided

1/4 cup olive oil, divided5 ounces andouille sausage,

fi nely diced4 ounces Tasso ham, fi nely

diced2 cups fi nely diced yellow on-

ions1 cup fi nely diced celery11/2 cups fi nely diced green

bell pepper1 tablespoon chopped garlic3 dried bay leaves13/4 cups converted rice2 cups fi nely diced fresh plum

tomatoes1 cup clam juice2 cups chicken stockSalt and pepper, to taste1. In a small bowl, blend the

seasoning mix together and set aside.

2. Cut each chicken thigh in half, and evenly dust the thighs with 11/2 tablespoons of the sea-soning mix. Dust the shrimp with about 11/2 teaspoons of the mix.

3. In a low and wide 6-quart (or larger) stockpot, add 1 table-spoon of the olive oil. Saut? the shrimp for about 1 minute per side. Remove the shrimp and set aside.

4. Repeat the process with the chicken, using the remaining oil. Remove the chicken and set aside.

5. In the same pot, brown the sausage and ham. Add the re-maining butter, onions, celery, bell pepper, garlic, and bay leaves, and cook for 4 minutes.

6. Add the rice, stirring to coat it with the mixture. Saut? for 2 minutes. Add the tomatoes and cook for 3 minutes more.

7. Add the clam juice, chicken stock and chicken thighs. Bring to a boil, and then reduce to a sim-mer. Cook for 30 minutes, and then check the rice for tenderness and ensure the chicken is cooked through.

8. Fold in the shrimp and cook for another 3 minutes. Remove the bay leaves, taste, add salt and pepper, as desired, and serve.

Turn apple-picking excursions into apple piesCertain activities are unique

to autumn, and apple-picking certainly falls into that category. Many families look forward to their annual trips to nearby apple orchards, where they can spend beautiful autumn aft ernoons pick-ing fresh apples everyone cant wait to take a bite out of.

While fresh apples are a delight on their own, few apple affi cio-nados can resist the temptation to make apple pie. If homemade apple pie is on your agenda this year, consider the following rec-ipe for French Apple Pie from Mollie Cox Bryans Mrs. Rowes Little Book of Southern Pies (Ten Speed Press).

French Apple PieMakes one 9-inch pie1 recipe Plain Pie Pastry (see

below)Raisin Filling2/3 cup raisins6 tablespoons water1/2 teaspoon lemon juice1/4 cup light corn syrup11/2 teaspoons all-purpose

fl our11/2 teaspoons sugar2 apples (preferably a tart vari-

ety)1/4 cup brown sugar1/2 cup sugar1/4 teaspoon ground cinna-

mon1/2 teaspoon ground nutmeg11/2 teaspoons cornstarchIcing1 cup confectioners sugar2 tablespoons water1 tablespoon butter, soft ened

To make the raisin fi lling, com-bine the raisins, water and lemon juice in a heavy saucepan over medium heat. Bring to a boil, then lower the heat to medium-low and cook, stirring occasionally until the raisins are plump, about 15 min-utes.

Separately, combine the corn syrup, fl our and sugar and mix well, then add to the raisins and continue cooking, stirring occa-sionally, until thick and syrupy, about 10 minutes. Remove from the heat and cool until the mixture is just warm, about 10 to 15 min-utes.

Preheat the oven to 400 F. Line a 9-inch pie plate with 1 rolled-out crust.

Peel the apples, cut them into thin wedges, and put them in a large bowl. Separately, combine the sugars, cinnamon, nutmeg, and cornstarch, then add to the apples and gently stir until evenly mixed.

Spread the apple mixture in the crust in an even layer, then spread the raisin fi lling evenly over the

apples. Brush the rim of the crust with water, cover with the second rolled-out crust, seal and fl ute or crimp the edges, and cut a steam vent in the center.

Bake for 40 to 50 minutes, until golden brown. Cool on a wire rack for 1 to 2 hours, until completely cool.

To make the icing, combine the sugar and water and mix well. Add the butter and mix until smooth. Brush over the top of the cooled pie before serving.

Plain Pie PastryMakes two 9-inch pie crusts2 cups all-purpose fl our1 teaspoon salt2/3 cup vegetable shortening5 to 7 tablespoons cold milkSift the fl our and salt into a bowl.

Cut in the shortening with a pastry blender until it is the size of small peas. Sprinkle 1 tablespoon of the milk over part of the fl our mixture. Gently toss with a fork and push to the side of the bowl. Sprinkle an-other tablespoon of milk over an-other dry part, toss with a fork and push to the side of the bowl. Repeat with the remaining milk until all of the fl our mixture is moistened.

Press the dough together to form 2 equal balls, then fl atten into disks. Roll out the crusts right away, or wrap the dough tightly, smoothing out any little wrinkles or air pockets and refrigerate for up to 2 weeks. On a lightly fl oured surface, roll out each ball to a thickness of 1/8 inch. Use a light touch and handle the dough as little as possible.

Simple and spicy Indian food at home

Indian cuisine is known for its creative use of spices, which of-ten attracts foodies who simply cant get enough fl avor or kick in their meals. For those who want to try their hands at creat-ing their own fi ery Indian meal, consider the following recipe for Chicken in a Spicy Red Sauce from Madhur Jaff reys Quick & Easy Indian Cooking (Chroni-cle Books).

Chicken in a Spicy Red SauceServes 3 to 421/4 pounds chicken pieces

(see note 1)1 teaspoon salt, or to tasteFreshly ground black pepper7 good-sized cloves garlic,

peeled and coarsely chopped1 2-inch piece fresh ginger,

peeled and coarsely chopped1/4 cup vegetable oilGenerous pinch ground asa-

fetida (see note 2), optional1 teaspoon cumin seeds1 2-inch stick cinnamon6 cardamom pods5 whole cloves3 dried, hot red chiles1/2 teaspoon ground turmeric1/8 to 1/4 teaspoon cayenne

pepper11/2 cups canned, chopped

tomatoes (see note)12 ounces potatoes, peeled

and cut into 1/2-inch chunks

Sprinkle thechicken pieceslightly withsalt and blackpepper and setaside.

Put the garlicand ginger intothe container ofa blender, alongwith 3 table-spoons water,and blend to apaste.

Put the oilin a wide, non-stick pan andset over medi-um-high heat.

When the oil is hot, put in theasafetida if using. A few sec-onds later, put in the cuminseeds. Wait for 10 seconds andput in the cinnamon stick, car-damom pods, cloves, and redchiles. Stir for a few secondsuntil the large spices begin toturn darker. Now put in thegarlic and ginger. Stir and fry itfor about 2 minutes. Put in thechicken, turmeric and cayenne.Stir and fry for another minute.Now put in the chopped toma-toes, potatoes, 11/4 cups water,and 1 teaspoon salt. Bring to aboil. Cover, turn the heat to lowand simmer gently for 25 to 30minutes or until the chickenand potatoes are tender.

Note 1: Th e author tends touse smallish chicken thighs, butany chicken parts can be used. Apair of breasts should be cut into4 to 6 pieces each and whole legsinto 2 to 3 pieces each. Th e au-thor skins her chicken, but thisnot necessary.

Note 2: Asafetida is used togive a special kick to Indianfoods, and a small quantity cansubtly transform the taste of adish.

Note 3: Chopped tomatoesor whole canned tomatoes canbe used. Tomatoes should bechopped very fi nely.

Stay cool as summer winds down

Th ough few people consider the end of summer a cause for celebration, the weather out-side need not preclude men and women from enjoying a cool and refreshing beverage. Th ose who simply cant say so long to summer may want to fi nd a nearby patio, pull up a chair and pour themselves a glass of Liquid Iron courtesy of Brian Preston-Campbells Cool Wa-ters (Harvard Common Press). Not only is the following drink refreshing and cool for those waning hot days before sum-mer offi cially goes away, but its also a great source of iron and calcium.

Liquid Iron

Makes 6 servings2 stalks red Swiss chard,

chopped1/4 cup chopped spinach

leaves1/4 cup chopped purple kale1 teaspoons loose green tea

leaves6 cups still water1. Place the chard, spinach,

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2. Strain through a fi ne-meshsieve into a large pitcher, using aladle or rubber spatula to extractas much juice as possible. Addthe remaining water, stir gently,and serve.

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Transporting holiday giftsAs families spread out across

the country and even across the globe, the holidays can become a little more diffi cult to navigate. According to AAA, a federation of motor clubs throughout the United States, roughly 90 million Americans will travel 50 miles or more for year-end holidays.

Families that are spread out must decide where to spend the holidays together. But in some cases, families cant all be togeth-er, so celebrations must be han-dled remotely and gift s shipped to waiting recipients.

Shopping for gift s may have taken some time, but now you will have to fi gure out how to get those gift s where they need to go. Th e following are some pointers for holiday celebrants who are driving, fl ying, taking a bus, or shipping gift s.Shipping dates

If the goal is to purchase and ship gift s near and far, starting early has its advantages. Th ou-sands upon thousands of cards and packages are shipped each day during the holiday season. In 2013, shipping giant UPS pro-jected 132 million deliveries dur-ing the last week before Christ-mas, and actual fi gures exceeded those expectations.

Many shipping services will get packages to recipients on time, but customers can help them along by sending them sev-eral weeks before the holidays. Shipping later in the season may incur additional fees for priority shipping. Always check sellers

purchase by dates to ensure items will arrive on time.

Items that will be shipped internationally should include a detailed description as well as the value of the package. Pres-ents under a certain value may be duty-free or tax-exempt. Check with customs to get a better idea of the shipping regulations.Plane ride

Airlines have specifi c regula-tions in place regarding which items can and cannot be brought on planes, at least inside of the cabin. Th anks to increased se-curity measures, restrictions are greater than they once were. Transportation Security Ad-ministration offi cers may have to inspect items for safety pur-

poses. It may be better to leave gift s unwrapped and then wrap them aft erthe fl ight to avoid hasslesduring the screeningprocess. Liquids, includ-ing foods, may need to be put in a checked bagif they exceed 3.4 ounces. Consider shipping deli-cate items ahead of time if you are concernedabout breakage.Packing the car

If a holiday road trip is in your future, space con-straints may require you to be a little creative whenpacking the car. Shop for smaller gift s, includinggift cards, which are easierto transport. Advise fami-ly and friends that you will

have limited space so they should not go overboard with regard togift s given to you in return.

Heed safety precautions anddo not obscure driver visibility in the car by stacking presents too high. Also, secure boxes and packages in the car so they do not slide or move around. Any-thing that is not secured canbecome airborne in the event of a collision, increasing the risk for injury. Items placed on roof racks should be tightly secured so they dont fall off and present a hazard.

Th ose who will be traveling for the holidays should plan how to transport any gift s they will be bringing along long before the day comes to hit the road.

Stock up and organize holiday gift wrapMany people spend a signifi -

cant portion of the holiday sea-son selecting and wrapping gift s. Aft er all of the eff ort that goes into fi nding the perfect gift , ma-ny gift -givers want to dress those gift s up in eye-catching pack-ages. As the holiday season hits full swing, now is the time to get wrapping supplies in order.

Begin by shopping the sales. Some people save money by stocking up on wrapping sup-plies at the end of the holiday season. Th ose who do not look so far ahead may want to buy gift wrap and bags when these items fi rst appear on the shelves, which aff ords shoppers a larger selec-tion to choose from. Although you may be tempted to go for the least expensive wrapping paper available, investing in something a little thicker may make wrap-ping easier, as thicker paper is less likely to tear. Select one or two paper designs so you do not have to think too much about which paper to use for which gift s.

When shopping, also grab a substantial supply of tape be-cause you will need a lot of it. You probably will have some nonsymmetrical shaped gift s or ones that could get swallowed

up in a lot of wrapping paper. You way mant to choose bags or gift box-es to wrap such items.

Get creative with gift bags by purchasing solid-color bags and using stamps to dress up the design. Th is way the wrapping looks like it was customized for each recipient. Let kids help, as they may have fun adding ribbon or bows to dress up gift s even further.

Set up a dedicated spot to tackle the wrap-ping. Perhaps you want to wrap everything in one sitting, or maybe you will wrap each gift as you make new purchases. Either way, keeping supplies at the ready and organized can make wrapping go more quickly. Wrapping pa-per and ribbon can be stored on a modifi ed towel rack that hangs over the back of a door, or in-vest in a wrapping paper storage container so everything will be together when the time comes to begin wrapping. A folding table or even an ironing rack can make for good horizontal surfaces on

which to tackle the wrapping. Remember also to keep an enve-lope nearby with any gift receiptsso that they can be included withthe gift s as you wrap them.

Holiday shoppers work doesnt end aft er gift s are pur-chased. Now is the time forwrapping and stockpiling all of the supplies needed to make holiday gift s that much more at-tractive.

Protect your purchases during the holidays

Holiday shoppers spend bil-lions of dollars during the holi-day rush. Although the weeks between Th anksgiving and New Years Day make up a season marked by giving and sharing joy with others, criminals are well aware that the holiday sea-son can be a prime time to rip off consumers. Shoppers need to re-

main extra diligent to safeguard against theft and other not-so-jolly crimes.At the store

Be aware of your surround-ings at all times while at the mall or other stores. Packages, wallets or purses should never be left unattended. Take notice if any-one is standing too close to you, asking them to respect your per-sonal space if necessary.

Try to reduce distractions while you do your holiday shop-ping. Th is may mean leaving the kids at home so you can focus better on the task at hand or let-ting incoming calls go to voice-mail while you shop.

Make frequent trips to the car so that you can free yourself of cumbersome packages. Being laden down with bags or boxes can make you an easy target for a thief.In the parking lot

Parking lots are notoriously crowded during the holiday sea-son, so you may not be able to get an ideal spot. However, make every attempt to park near the entrance of the store or at least in a well-lit area of the lot. It gets dark early during the holiday season, and you want to feel safe

bringing packages to your car.Store all items out of view,

such as in the trunk. If you have an SUV, invest in a cargo bed cover that covers packages.

If ever you do not feel com-fortable walking to your vehicle alone, shop with a friend or ask a security guard to accompany you to your vehicle.

Purchasing powerPaying cash for purchases can

alleviate debt come the new year, but credit cards also have their advantages. Credit card compa-nies do not hold cardholders ac-countable for unauthorized pur-chases made with a stolen card. Th is peace of mind can make it safer for shoppers to use credit cards over cash or debit cards when making their holiday pur-chases.

If shopping takes you online, restrict buying to well-estab-lished businesses whose reputa-tions can be verifi ed. Make sure that purchases are made through a secure website or server to re-duce your risk of falling victim to hackers.Buddy system

Packages left outside of empty homes can be ripe for the pick-ing by thieves. Establish an agreement with neighbors that you will take in each others packages so they arent left un-attended on front porches or in doorways.

Th e holiday season should be a joyous time, but shoppers should still exercise a certain lev-el of caution when buying gift s for their loved ones.


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The benefits to buying local this holiday season

Holiday shopping dominates many peoples free time between the day aft er Th anksgiving and the fi nal days before Christmas. While many people may shop til they drop on Black Friday and Cyber Monday, those days still account for a relatively small amount of the hundreds of bil-lions of dollars that are spent each holiday season.

Shoppers now have a bevy of options at their disposal as they embark on holiday shopping sea-son. Traditional in-store retailers are still around, and online shop-ping continues to grow in popu-larity with each holiday season. But many holiday shoppers are looking to buy local this holiday season, and such a decision can pay a host of dividends for both shoppers and the communities they call home.

Buying local benefi ts your lo-cal economy. Studies from Civic

Economics, an economics and strategics planning fi rm, found that independent, locally-owned retailers return a far greater per-centage of their revenue into their local economies than national chain stores. One such study ex-amined the disparity between revenue recirculation among in-dependent, locally-owned busi-nesses in Raleigh, North Caro-lina, versus four major national chains in the city. Th e former re-circulated 51.1 percent of revenue into the local economy, while the latter recirculated less than 14 percent. Similar results were dis-covered in many cities, indicating that buying local not only benefi ts local business owners, but also the communities those owners and their customers call home.

Buying local creates jobs in your community. One of the biggest ways local business own-ers in Raleigh recirculated their revenue in the local economy was job creation. While national chains also create jobs, such jobs only benefi t your community if the chains are located within your community. If your local mall is a considerable drive away, chances are the chains within that mall are not employing many of your fel-low community members. Local businesses in your community are more likely to employ resi-dents of your town.

Shopping local may provide access to more unique gift s. In addition to the economic ben-efi ts of buying local, shoppers may fi nd merchandise made by local craft smen is more unique than mass-produced items found on the shelves of national retail-ers. Recipients may cherish more unique items that they cannot fi nd on their own, and that ap-preciation may even spur them to visit more local retailers aft er the holiday season has come and gone, benefi ting their own com-munities in so doing.

Local business may provide a more personal touch. Buying from national chains has its ad-vantages, but customer service is not always one of them. Should your loved ones encounter prob-lems with their gift that requires assistance, they might be forced to wait on the phone for extended periods of time as they and thou-sands of others wait for customer service representatives to answer their calls. Local businesses do not deal with nearly the volume of customers as national retailers and, therefore, are capable of ad-dressing concerns more quickly and personally than large chains.

Buying local not only benefi ts small business owners, but it also pays dividends for their custom-ers and the communities they call home.

Great gifts for on-the-go loved onesMany people love to travel, but some take their

wanderlust to another level. Men and women who seem perpetually on-the-go may not stop to discuss items on their holiday wish lists, but holiday shop-pers can fi nd the right gift s for those loved ones who never seem to stop for long before moving on to the next place.Gear

Whether the wanderer on your holiday shopping list prefers to travel domestically or overseas, he or she cant hit the road without certain gear. Camping affi cionados might appreciate a new mini-stove or grill so they can eat like kings no matter how far they retreat into their favorite forests. For the internation-al jetsetter on your list, perhaps a new set of luggage might make the perfect holiday gift . If your budget is a more tight, consider a travelers kit with luxury shampoo, conditioner and body wash and lotion.Camera

Part of the joy of traveling is documenting a trip with a great camera. Cameras come in a wide range of styles, and good cameras can range from a couple hundred dollars to more expensive models that cost upwards of a thousand dollars. If your budget does not allow for a more expensive camera, give your loved one some cash toward buying a new camera for his or her next adventure. If money is no object, do your homework, researching cameras based on your loved ones interests. More adventurous travel-ers might want cameras that can withstand the wear and tear of outdoor sports, while travelers who focus more on sightseeing might not benefi t from cameras designed for more daring photographers. Research cameras online, and ask employees at local electron-ics retailers which type of camera is best suited to the traveler on your list.Airline miles

Many airlines allow customers to transfer their airline miles to whomever they choose. Some air-lines, such as Delta, allow miles to be transferred to a maximum of four people, and such transfers incur

both a fee per mile transferred and a transaction fee. In addition, airlines may limit how many miles you can transfer or only allow members of their mileage programs to transfer their miles to other members. Airline miles can be a great gift for travel enthusiasts, saving them substantial amounts of money. Learn the ins and outs of your mileage program before giv-ing miles as a gift .

If the traveler on your shopping list prefers to trav-el by car rather than airplane, a gas card can go a long way toward trimming the cost of his or her travels.Experiences

If you know a loved one will be traveling to a par-ticular locale in the near future, look into his or her destination and book a unique experience for him or her. For example, travelers headed to London may ap-preciate a tour of the State Rooms at Buckingham Pal-ace. Men and women visiting New York City for the fi rst time might appreciate a boat tour to the Statue of Liberty or a nighttime boat ride along the Hudson and East Rivers that allows them to take in Manhat-tans famed skyline under the stars. Such experiences can make trips that much more memorable.

Travel enthusiasts range from weekend warriors who cant wait to arrive at their favorite campsite to international jetsetters. Holiday shoppers can fi nd a host of gift s suited to all types of travelers this holiday season.

How to avoid the holiday shopping rush

Holiday shopping can be both fun and hectic. While its fun to scour stores looking for cant-miss gift s for your loved ones, shopping amongst the crowds also can prove hectic.

While online shopping has made department stores some-what less crowded come the holiday season, the National Re-

tail Federation notes that online shopping during the 2014 holi-day season accounted for just one-sixth of all holiday shop-ping. Th e opportunity to see and feel potential gift s in person compels many people to do the majority of their holiday shop-ping in-store, and there are ways for such shoppers to avoid the holiday shopping rush as they begin their quests for the perfect gift s.

Shop during off -peak hours. Weekends and weeknight eve-nings tend to be the busiest times to go holiday shopping. Professionals who have week-ends off may put off their shop-ping during the week, choosing to do so on Saturday and Sunday aft ernoons when they have extra time to browse and comparison shop. Shopping off -peak hours, such as during weekday morn-ings or even early mornings on weekends, is a great way to avoid crowds. Parents of young chil-dren might want to take a morn-ing or even a full day off of work to get their holiday shopping done so they can avoid shop-ping with their kids in tow. You can probably move around more quickly if you choose to shop while the kids are in school, and this also aff ords you time to fi nd gift s for the kids.

Make a list. Knowing what

you want to buy online can de-crease the amount of time youspend wandering around mallsand stores. Th e longer you lingerwithout an idea of what to buy,the greater the chance you willbe joined by fellow shoppers. Ifpossible, call stores before youleave the house to confi rm if theyhave certain items in stock, or

buy items online from retailerswho off er an in-store pickup op-tion. Checkout lines for in-storepickup items are oft en separatedfrom more traditional checkoutlines, further reducing your riskof waiting in long lines.

Shop local businesses. Smalllocal businesses may not boastthe inventory of larger retailersyoure liable to encounter at themall, but local small businessestend to deal with thinner crowdsthan national stores during theholiday season. Items in suchbusinesses may be more uniquethan items sold at nationwideretailers, and when you shop atsmaller businesses, you likelywont be forced to hunt for park-ing spots or wait on long check-out lines.

Start shopping early. Crowdsonly grow bigger and more im-patient between Black Friday andthe fi nal days before Christmas,so shoppers who can fi nd thetime to shop before the height ofthe shopping season might fi ndparking lots and checkout linesmore to their liking. In addition,shopping early aff ords shoppersmore time to fi nd the best deals.

Th e holiday shopping rushhits full swing in the weeks be-fore Christmas Day, but thereare many ways shoppers can gettheir shopping done and avoidthe crowds at the same time.

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Sep 5 2015

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Colorado Springs Labor Day Lift Off

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Salomon Presents: Emelie Forsberg

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Opening Reception: New Works at Walker Fine ArtMike Wright GalleryWalker Fine Art300 W. 11th Ave., #A, Denver, CO

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Sabine Danze Live with DJ Steven Dermody

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ARIES - Mar 21/Apr 20Confl icting instructions make it diffi cult to

please others this week, Aries. Try your best to meet others needs, and look to others for help if the need arises.TAURUS - Apr 21/May 21

Taurus, your stubbornness can sometimes be an asset, but dont let it get in the way this week. Approach a task with a new perspective and dont hesitate to solicit others opinions.GEMINI - May 22/Jun 21

Gemini, even though you are reluctant to show your hand this week, others know whats on your mind. Its tough for you to remain aloof when you seem like an open book.CANCER - Jun 22/Jul 22

You are full of energy this week, Cancer, so put it to good use. Lend a hand to others who have a lot on their plates and tackle some lingering projects of your own as well.LEO - Jul 23/Aug 23

Leo, dont take anything for granted this week. A project might go off without a hitch, but you need to be prepared in case it does not. Remain aware.VIRGO - Aug 24/Sept 22

Virgo, you may be so engrossed in your own routine that you miss some of the subtle goings-on at work. If suddenly you feel out of the loop, make an eff ort to be more in the know.LIBRA - Sept 23/Oct 23

Libra, speak up about a situation that you feel needs to be addressed. Your voice wont be heard if you remain quiet, but your point of view off ers some valuable insight.SCORPIO - Oct 24/Nov 22

Scorpio, rather than focusing on your own progress this week, see what you can learn

from others without making everything a competition. Th is can be a special learning process.SAGITTARIUS - Nov 23/Dec 21

Sagittarius, you may be doing your best to demonstrate your good intentions, but others may not be satisfi ed with your eff orts. Reexamine your approach.CAPRICORN - Dec 22/Jan 20

A big payoff awaits if you work hard and exercise patience this week, Capricorn. Although you may be pushing for immediate results, the outcome will take some time.AQUARIUS - Jan 21/Feb 18

Dont abandon your spontaneity this week, Aquarius. Hang out with others who appreciate fl ying by the seat of their pants. You will be in for a good time later in the week.PISCES - Feb 19/Mar 20

A sense of self-confi dence does not mean that everything will immediately go your way, Pisces. You still need to work hard to have things play out right.

FAMOUS BIRTHDAYS

AUGUST 30 Cameron Diaz, Actress (43)AUGUST 31 Richard Gere, Actor (66)SEPTEMBER 1 Barry Gibb, Singer (69)SEPTEMBER 2 Salma Hayek, Actress (49)SEPTEMBER 3 Stefan Gordy, Musician (40)SEPTEMBER 4 Phil Lewis, Actor (47)SEPTEMBER 5 Michael Keaton, Actor (64)

ARARRIEIEIES SS - MaMar 212121/A/A/Aprp 222000Confl icting instructions make it difficult to

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How to approach your holiday spendingTh e holiday season can be

both exciting and expensive. Th e excitement stems from chances to see family and friends, while the expenses oft en stem from holiday shopping for those very same loved ones.

Many shoppers run into fi -nancial trouble come the holiday season, when the temptation to overspend on holiday gift s can be tough to resist. But the fol-lowing are a handful of ways shoppers can stretch their bud-gets and avoid going broke this holiday season.

Agree to spending limits. Come the holiday season, many people overspend on gift s for their immediate family mem-bers. Before shopping season begins, speak with members of your immediate family to discuss spending limits on gift s, agreeing that you each wont spend more than an agreed upon amount of dollars on gift s for any one per-son. Come to a consensus on a reasonable limit and urge family members not to exceed that limit no matter what.

Determine how much you can spend. Many people fi nd themselves overextended fi nan-cially come the holiday season because they never bother to sit down before the season begins to determine how much they can aff ord to spend. Set some

time aside before your fi rst holi-day shopping excursion to ex-amine your fi nances. Such an examination should give you a ballpark fi gure of how much you can spend. Keep a tally of all of your purchases with you when-ever you go shopping, updating the list with each new purchase you make. Tracking spending can help you stay within your budget.

Go shopping with a plan. Vis-iting the mall or a town shopping center without any idea of what youre looking for is a recipe for overspending. Put some thought and research into your holiday shopping so you arent spend-ing time wandering around and buying on impulse, which can increase your chance of over-spending. Th e more thought you put into your shopping, the more you can comparison shop and fi nd the best price for each gift .

Start early. If your holiday shopping list is long or if you know money will be tight come the holiday season, begin your holiday shopping early. Doing so allows you to stretch your spend-ing out over several months as opposed to several weeks. Shop-ping early also gives you more time to comparison shop and fi nd the best price.

Resist the temptation to put it all on plastic. Credit and debit

cards are more convenient thancash, especially now that you canbuy everything from cups of cof-fee to big-ticket items with the swipe of a card. But cash can beyour friend when holiday shop-ping, especially if you have a his-tory of overspending during the holiday season. Leave cards at home when holiday shopping,spending only the cash you have in your pocket. While this may be a less convenient way to shopthan youve grown accustomedto, it will save you the grief of large credit card bills come Janu-ary.

Holiday shopping can easily get out of hand. But shopperswho commit to spending only what they can aff ord before their fi rst shopping trip can make itthrough the season with their fi -nances intact.

Gifts to promote physical activityA yoga mat and instructional

DVD make great holiday gift s for loved ones who want to get a head start on their New Years fi tness goals.

Making New Years resolu-tions is a popular tradition once the holiday season has come and gone. Such resolutions oft en serve as catalysts for something positive, whether its saving more money in the year ahead or spending more time with family.

Resolving to lose weight is one of the more popular reso-lutions men and women make each year. But you dont need to wait until the calendar turns to January to start helping a loved one achieve his or her goal of los-ing weight in the new year. If a friend or family member has ex-pressed a desire to slim down in the new year, the following items can make great holiday gift s that help your loved ones get a head start on their weight loss goals.

Yoga mat and DVD: Yoga has grown increasingly popular in recent years. According to a survey from the National Insti-tutes of Health, nearly 10 percent of adults in the United States participated in yoga in 2012, up from 5 percent in 2002. Yoga is a great way to relieve stress and get in shape, and it can help men and women feel more fl exible. Th at increased fl exibility can help men and women looking

to lose weight, making a yoga mat and DVD an ideal holiday gift . Such gift s are even better for men and women who may feel intimidated by exercising aft er a long layoff , as they can dust off the cobwebs from the comforts of their own homes. Off er to come over and show them some basic moves and help them in their fi rst few sessions if youre already familiar with yoga.

Swimming lessons: Many people learn to swim as children, but a refresher course can help loved ones who have not dipped their toes in any water in recent years. Such lessons also may ig-nite (or reignite) a passion for swimming, which is a wonderful exercise that can promote weight loss and cardiovascular health while helping men and women

develop toned muscles. Find alocal swim club or gym that of-fers lessons, and go along forthe fi rst few lessons to help calm any nerves your loved one mighthave.

Healthy cookbook: Eff ective,long-term weight loss requiresboth diet and exercise. A cook-book full of healthy recipes can prove an invaluable resource for men and women who recognizethe role healthy foods play in losing weight and keeping theweight off . Many adults cite alack of time as the primary rea-son they eat unhealthy foods, so look for a cookbook that of-fers healthy recipes that can becooked up quick.

Fitness tracker: Fitnesstrackers come in many shapesand sizes, but many allow users to count their steps and track the distances they travel in a typical day. More advanced models may even help men and women track the amount of calories theyve consumed, both on a daily basisand over time. Such devices can prove motivational to men and women looking to lose weight,providing detailed daily infor-mation they can use to track and see their progress.

Holiday gift s that aim to helpmen and women looking to loseweight can pay dividends long aft er the holiday season has come and gone.

Gifts no food fanatic should go without

Food plays a big role come the holiday season, when friends and family tend to gather around the dinner table to share good meals and catch up on the years happenings. But while food plays an integral role at holiday gather-ings, food also makes a great gift for that friend or family member

on your holiday list who loves to savor a good meal no matter the time of year.

Th anks in part to celebrity chefs and television shows that teach viewers how to make gourmet meals at home, its now easier than ever before for food lovers to expand their culinary horizons. Gift ing such food fa-natics can be fun and may even inspire a love of unique cuisine in holiday shoppers, especially those who consider the follow-ing gift ideas.

Cooking kit: Ingredients and other essential elements of good meals were once taken for grant-ed. But more and more foodies are now creating their own foods from scratch. Bacon fans may fall in love with a kit that helps them cure and smoke their own bacon, while those who love fresh, homemade bread may ap-preciate a bread-making kit that includes fl our, a pan, some reci-pes, and other items necessary to make the perfect homemade loaf of bread. Cooking kit options are vast, so fi nd a food your loved one cant go without and pur-chase the appropriate kit.

Gardening tools: While the holiday season might not seem like the ideal time to buy your favorite foodie some gardening tools, such items make the per-fect gift for your loved one who

wants to grow his or her own fruits and vegetables. Locally grown produce has become in-creasingly popular among food-ies focused on eco-conscious cooking practices, and it does not get much more local than home cooks own backyards.

Cutlery set: Th ough its easy

to overlook, cutlery goes a long way toward making home cooks jobs easier. Th e right cutlery set, which may include one or two chef s knives, a vegetable knife, a santoku knife, a bread knife, and other knives home cooks will appreciate, can make pre-paring a meal easier and more effi cient than cooking without a set. High-end cutlery sets can cost several hundred dollars, but shoppers on more limited bud-gets can still fi nd quality cutlery sets for less money.

Food getaway: Many foodies love to travel so they can experi-ence cuisines popular overseas or in diff erent regions of the country. Men and women whose spouses love food can plan a food-themed getaway weekend to a locale that specializes in a type of food their signifi cant oth-ers enjoy or have always wanted to try. For example, men and women who love lobster may en-joy a trip to Maines annual Lob-ster Festival, while those who cant get enough barbecue may appreciate a trip to one of the countrys more notable barbecue spots, such as Memphis, Kansas City, North Carolina or Texas.

Food-themed gift s make the perfect holiday present for food fanatics, and shoppers have an endless array of options to satisfy their favorite foodies appetites.


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