"Inner development comes step by step. You may think, "Today my inner calmness and mental peace is very small." But if you compare and look five, ten, or fifteen years back, think for a moment. "What was my way of thinking then? How much inner peace did I have then compared to today?" Comparing it with what it was then, you will realize that there is some progress and value. This is how you should compare: not with today's, last week’s or last year’s feeling, but five years ago. Then you can realize what improvement has occurred. Progress comes by maintaining a constant effort in daily practice." His Holiness Dalai Lama and Howard C. Cutler, MD “The Art of Happiness” A Handbook for Living Coronet Books, London, 1999. Page 32,34.

As you get into habit of meditating, you might like to sit for longer periods. However, it will largely depend on your other commitments. Finally, keep in mind that this is only one meditation method amongst many others. Explore other methods and find one that suits you personally. One particular method that works for one person may not work for another. Find and use a method that you feel is right for you.

Bio: Janet K. Ilacqua is a freelance writer based in Tracy, California. She specializes in academic writing and ghostwriting of books and manuals for individuals and small businesses. For more information about her services, check her website at http://www.writeupondemand.com.

Here's a trick I find useful. Combine 4 to 8 ounces of lean ground beef with diced or dried garlic (not garlic salt), some green herbs (e.g., Italian Seasoning), and one to two teaspoons of real soy sauce or a sugar free steak sauce. Shape mix into a patty or steak shape. The result can be fried or broiled. Portions can be wrapped in plastic film for freezing, later to be thawed in refrigerator, or at room temperature, or gently in a microwave oven.

What about poor potato? Here are several ways to prepare with little or no fat added.

Baked Potato: use unsweetened yogurt for topping.

Mashed Potato: instead of butter or margarine, make a very concentrated solution of powdered skim milk in water. Add cautiously, to avoid making potato soup.

Steamed: sliced potato, perhaps with carrots, can be cooked in a pressure cooker, a steam cooker, or microwaved in a covered dish. For latter, mixing potato and carrot slices will help keep potato slices from sticking together. Try microwaving from 3 to 7 minutes or so, to not over cook, and to allow adding little or no water.

Other than soy sauce, a reduced salt version of one of better Japanese brands, I seldom add any salt to my foods. People who perform physical labor, especially out of doors, could need more salt and water than I do. Remember that most prepared foods already contain salt and sodium based preservatives.

Keep a few nutritional concepts in mind, and experiment. I would like to hear of food inventions by my readers.