2. Season vegetables with herbs and spices rather than sauces, butter, or margarine.

3. Try lemon juice or fat-free dressing on salad, or use a yogurt based dressing instead of mayonnaise or sour cream dressing.

4. To reduce saturated fat, use vegetable oil or tub margarine instead of butter or stick margarine when possible.

5. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products. Substitute plain nonfat yogurt, blender-whipped cottage cheese, low-fat sour cream, or buttermilk in recipes that call for sour cream.

Robert Elias Najemy

Meditation can be described in hundreds of ways. Here we will give some brief explanations about this so-extremely-important aspect of human harmony, health and spiritual evolution.

Three Aspects of Meditation

1. The first step is relaxation or surrendering of body and mind so that mind is not cluttered with various unrelated and disturbing thoughts.

2. The second is concentration on a limited area of mental focus so as to begin to be able to control and direct mind towards chosen "object" of concentration. Thus, if I have chosen to concentrate on Christ, concept of love or energy in my heart center, my mind will not wonder from that point of focus to various other unrelated thoughts concerning my daily life, needs, desires, future and past.

3. The third stage is eventual transcendence of mind, thoughts and all identification with body and personality. We then enter into a state of super-mental union with divine consciousness.

These three aspects, RELAXATION, CONCENTRATION and TRANSCENDENCE constitute basis of most meditation techniques.

What is Meditation Like?

Meditation could be considered any process or abstinence of process, which brings mind into a state of contact with inner self, so that a sense of inner peace and fulfillment ensue.

Ordinarily, our minds are constantly preoccupied with feelings, ideas, thoughts, sounds, sights, tastes and sensual experiences. We are focused on working, talking, thinking, analyzing, watching, worrying, solving, studying, dreaming and so on. We are like ships being tossed around by waves of circumstances, external inputs and our subconscious programming.