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Wednesday 28 May 2014

101 Ways to Save Money (Part_4)

Save in the Home

30 Cut the cost of your long distance calls as much as 60 percent by dialing yourself and using the daily and weekend specials. Plan what you need to say and limit talking time.

31Use fewer paper products, such as paper plates, cups, and towels, so they won’t have to be replaced as often.

32 Strive for a simpler lifestyle. This means owning fewer nonessential things and having less to clean and maintain. Buy less clutter and junk.

33 Be creative; use what you have in new and better ways.

34Cut your recreation costs by planning more activities and games at home.
35Entertain friends and relatives at home simply.

36Use your sewing skills to make gifts: aprons, place mats, linens, hand towels, pillows, and needlework. Or, make pictures, wall hangings, chair seat covers, and decorative screens.

37Use some of your homemade jams and jellies for gifts.

38Start slips from some of your plants; then pot them for gifts.

39 Plan carefully and thoroughly as the first step in economical decorating.

40 Consider remodeling rather than building a new house.

41 Learn to paint and to wallpaper.

42 Learn to refinish furniture.

43 Make your own draperies, curtains, spreads, slipcover, and table covers.

44 Learn to clean, repair, and restore household items yourself. Learn to maintain and repair the house and equipment.

45 Make dried flower arrangements from garden flowers, wildflowers, and decorative weeds.

46 Decorate your home with items from nature or use family creations.

47 Take advantage of free or low-cost learning opportunities, trips, and community services, such as schools, workshops, fairs, libraries, concerts,
hikes, public tennis courts, home shows, Extension programs, and other adult education courses.

48 Hold a garage sale. Sell those items you no longer need, use, or want.

49 Plan an outdoor area for living. Landscape to beautify and enjoy it.

50 Buy things that will require as little maintenance as possible.

51 Buy furniture at auctions, garage sales, or second-hand shops.

52 Buy low-cost household cleaning products or learn to make your own.


Saturday 10 May 2014

101 Ways to Save Money (Part_3)

Save on Clothing

16 Study your wardrobe, determine your needs, work out a clothing budget, and stay with it. Clothes bought on impulse rarely fit in your budget or your wardrobe.

17 Buy the best quality you can afford, particularly in clothes that will last for several years.
This is called “Investment Dressing.” Think in terms of cost per wearing.

18 Buy color-coordinated clothes you can mix and match. Buy all-season styles and fabrics when possible. This way you don’t have to buy as many clothes.

19 Know how to spot a bargain. When you buy a garment, check its construction, care instructions, fiber content, and other label information.
Be sure it will last and will be easy to care for.
20 Buy designs that will stay in style.

21 Buy wash and wear as much as possible. Clothes that require dry cleaning are expensive to care for.

22 Choose clothes with simple trim; they won’t go out of style as quickly. Trim should be of good quality and should require the same care as the rest of the garment.

23 Shop factory-outlet stores. Don’t assume there is something wrong with clothes sold there. They could be surplus, samples, or discontinued lines. Any imperfect or damaged items must be tagged or advertised as such. And, the flaws in some may be so minor that they don’t matter at all.

24 Accessories can add a new look to your wardrobe for a much smaller cost than buying major items.

25 Adapt what you have to current styles instead of dashing out to buy something new.

26 When you outgrow clothing, exchange with friends and relatives or recycle them.

27 Contribute clothing to a “nearly new” shop sponsored by a charitable organization. Your gift may be tax deductible if you get a signed receipt for its estimated value.

28 Learn to sew, but don’t rush out and buy a lot of fabric that you’ll never get around to making into garments.

29 Take good care of your clothing and shoes.
They will last longer.

Thursday 8 May 2014

101 Ways to Save Money (Part-2)


Save on Transportation


9Keep your car in good running condition. It will be safer and will cost less to operate.

10Walk more; drive less. You will save gasoline and improve your health.

11Learn how to do some of your own car maintenance chores. Change the oil,
oil filters, and air filters.

12Use self-service gasoline pumps. Anyone can do it! Don’t forget to check the oil and water levels.

13Form a car pool to go to work, to meetings, and even on shopping trips.

14Ask yourself each time you get in your car, “Is this trip really necessary?”


15List “things to do” and “things to buy” before leaving home. Forgetting and making second trips are costly.

Monday 5 May 2014

Simple Ways to start your day right revealed

Ways to start your day right revealed

Several people consider waking up early in the morning as a burden. Some might say, "hey, another busy day ahead...and I really don't like it!"
Mornings bring you back to reality after a very long and beautiful dream. It's a great reminder for everyone of us that life is moving on and we are given a chance to do what is right. You must feel refreshed and develop positive vibes throughout your day. So here are some tips you can surely apply into your routine without much effort. You better try it tomorrow and see better results in your life.

1. Stretch your extremities
Just for 15-20 seconds every morning, try this before you open your eyes. Start with your arms and stretch your fingers, then your hand and your wrist. Also include your toes, ankles, feet and legs. End it with a back stretch that lets you get up from bed. I am sure you'll like it.
Congratulations, you have exercised your muscles and limbered those joints. You have just improved the flow of blood through your body. It would mean that oxygen is properly provided to the tissues in your body.

2. Brush your mouth for a fresh breath
Brushing after getting up from bed is the best way to get rid yourself of morning breath and face your day with freshness. Bacterias are present in your mouth every night and I'm sure that there will be thousands of them present after 8 hours. These bacterias are the reason for bad breath and other dental problems. Stay away from these problems, keep that healthy habit every morning. Brush your teeth and tongue at every start of the day. Well, you can always use mouth wash if you want, but proper brushing is highly recommended.
3. Check your calendar!
Use a big calendar and place it in a prominent place in the house. On it, you can directly write everything you need to know for that day- from corporate meetings, party to friendly getaway and even your romantic date. These are the things you do not want to miss about.
I have a good suggestion, why not check your calendar every morning while you sip your coffee? You are not only reminded of the important events on that day but you are also reducing the stress of forgetting something important.
4. Refuel yourself: Drink a glass of water
You've been sleeping for 6-8 hrs. You've been fasting all night long, so you wake up each morning dehydrated. Being dehydrated is not good to your body. So replenish those fluids now to keep yourself hydrated and refreshed. 
5. Getting positive energies
Remember about the law of attraction? Thinking of positive ideas is really helpful for you, it attracts high positivity. You will be at ease, secured and more confident in facing the challenges that you might encounter. Feeling good starts in the mind, so learn to play a trick on it.
6. Be inspired
Make a list of people whom you dedicate your life, work or any other activities that you do. Having an inspiration is a big factor on how you handle different tasks.
7. Give them kisses and hugs
This part should not be taken for granted since it is a better way of setting up a good mood throughout the day. It is very nice to show your love to all the people in your house (including your cats and dogs). Being with the ones you love soothes stress and provides a positive start to your day. Kisses and hugs will show your love to them and this would mean spreading good mood to every person in your house. 
You have read those simple tips for morning. Now is the time to start your day right. You will be surprised of the good things it will bring in the long run.

Tuesday 29 April 2014

99 Ways We Can Support Our Prophet Muhammad (peace be upon him)


For muslim readers.....

Praise be to Allah, Lord of All the Worlds. And may peace and blessings be upon our Prophet Muhammad and upon his family and Companions.
The first pillar of Islam is our testimony that there is no God but Allah and that Muhammad is the Messenger of Allah. The first half of this testimony is our declaration of monotheism. The second half is our declaration that Muhammad (peace be upon him) is Allah’s Messenger (peace be upon him). We can only fully realize the meaning of the second half of the testimony in our hearts by cultivating the following:
  1. Belief in everything the Prophet (peace be upon him) has told us. We must believe, first and foremost, that Muhammad (peace be upon him) is the Messenger of Allah sent to all humanity to convey to them what Allah revealed to him of the Qur’ân and Sunnah. This is the religion of Islam, and Allah will accept from his servants no other religion.
  2. Obedience to his commands with full acceptance and submission. We must adhere to his Sunnah and emulate his most excellent example and eschew everything to the contrary.
  3. Love for the Prophet (peace be upon him). We must love our Prophet (peace be upon him) more than we love anyone else, even our own parents and children. In this way, we will show him the respect and deference that he deserves and we will be inspired to do what we must to support and defend him.
It is incumbent upon every one of us as Muslims to fully realize in our lives the meaning of our testimony “Muhammad is the Messenger of Allah”. We must truly inculcate this faith in our hearts. The hypocrites had said to the Prophet (peace be upon him): “We bear witness that indeed you are the Messenger of Allah.” In turn, Allah said: “Allah knows that you are indeed His Messenger, and Allah bears witness that the hypocrites are liars.” (Surah, 63: 1)
There are a number of things that we can do to put our love for the Prophet (peace be upon him) into action and carry out our duty to him. We must confront the vicious attacks being waged against him and ransom him with our lives, our loved ones, and our wealth to the extent of our varying abilities. We must all carry out our responsibilities on whatever level we are able.
THINGS WE CAN DO AS INDIVIDUALS
1. We can contemplate the evidence which decisively demonstrates that Muhammad (peace be upon him) is the Messenger of Allah. The first source for this evidence is none other than the Qur’ân.
2. We can learn the evidence from the Qur’ân, the Sunnah, and the consensus of the Muslims that it is obligatory to obey the Prophet (peace be upon him) and emulate his most excellent example.
3. We can acquaint ourselves with how Allah has protected the Prophet’s Sunnah. We should learn about the considerable efforts that were made by the scholars throughout the centuries to separate the genuine Sunnah from what was false and how they compiled the authentic Sunnah according to the most stringent conditions. No other civilization of the past had ever developed a more arduous and learned set of principles for authenticating historical evidence.
4. We can cultivate in our hearts our love for the Prophet (peace be upon him) by recalling his noble attributes. We can read about his good character and his noble deeds. We can learn how he embodied all the good qualities that can possibly be attained by a single human being.
5. We can bring to mind the great favor that he bestowed on all of us and how indebted we are to him. He is the one who conveyed to us the true religion. He carried out this duty in a most excellent manner. He fulfilled his trust to Allah perfectly and delivered to us his Lord’s Message.
6. We can give him due credit for all the good that we attain by Allah’s grace in this world and the Hereafter, since he is the one who showed us towards how to attain it and who brought us guidance. Allah has blessed him on our account with the greatest blessings ever bestowed upon a Prophet.
7. We can bring to mind how compassionate and merciful the Prophet (peace be upon him) was to his followers and how concerned he was for our guidance and welfare. Allah says: “The Prophet is closer to the believers than they are to their own selves.” (Sûrah, 33: 6)
8. We can become acquainted with the verses of the Qur’ân and with the Hadîth that discuss his lofty status with his Lord and the love that Allah has for him and the esteem in which Allah holds him.
9. We can carry out Allah’s command to love the Prophet (peace be upon him). We should love him more than we love ourselves. The Prophet (peace be upon him) said: “None of you truly believes until I become dearer to him than his own self, his children, his parents, and all of mankind.”
10. We can carry out Allah’s command to show respect for the Prophet (peace be upon him) and for his Sunnah. Allah says: “O you who believe, do not raise your voices above the Prophet’s voice and do not speak to him loudly as you might speak to one another, lest your deeds become vain while you perceive it not.” (Sûrah, 49: 2)
11. We can fulfill Allah’s command to come to the defense of our Prophet (peace be upon him) and protect him from those who wish to harm or defame him. Allah says: “To believe in Allah and His Messenger that you may assist and honor him.” (Sûrah, 48: 9)
12. We can cultivate in our hearts a sincere and constant resolve to defend the Prophet and promote his good name.
13. We can bear in mind the great blessings and rewards that in the Hereafter await those who genuinely put into practice their love for the Prophet Muhammad (peace be upon him). They will be his close companions in Paradise, for the Prophet Muhammad (peace be upon him) has promised: “You will be with whom you love.”
14. We can make it a habit to offer salutations of peace upon our Prophet Muhammad (peace be upon him) whenever we remember to do so, especially after the call to prayer and on Fridays. This will increase our blessings from Allah.
15. We can read the biography of the Prophet Muhammad (peace be upon him) from authentic sources and benefit from the many lessons that it contains. We can then try to apply those lessons to our lives today.
16. We can learn the Sunnah of the Prophet Muhammad (peace be upon him) by studying its authentic sources. We must study the Hadîth and strive to understand them correctly. We need to derive from these Ahadîth the rulings and the lessons that they contain.
17. We can follow the Sunnah in its entirety, giving priority to what we are obligated to do.
18. We can strive to emulate the Prophet Muhammad (peace be upon him) even in matters where we are under no obligation to do so. It is better even if we do something the Prophet Muhammad (peace be upon him) did only once in our lives just so we can follow his example to the last detail.
19. We can be vigilant to avoid ever belittling any aspect of his Sunnah.
20. We can make sure that we feel joy every time we see people putting some aspect of his Sunnah into practice.
21. We can feel sorrow whenever we find that some aspect of his Sunnah is being neglected.
22. We can feel enmity towards anyone who defames the Prophet Muhammad (peace be upon him) or disapproves of his Sunnah.
23. We can show love for the members of our Prophet’s family and for his wives and descendants. We can seek nearness to Allah by loving them for the sake of their nearness to the Prophet Muhammad (peace be upon him) and for the sake of their commitment to Islam. If we find any of his descendants disobedient to Allah, we should be eager to guide them, since their guidance is something most dear to the Prophet Muhammad (peace be upon him). `Umar the son of al-Khattâb said to the Prophet’s uncle: “O `Abbâs! The day that you accepted Islam was more beloved to me than the day when al-Khattâb accepted Islam. This is only because I know that your acceptance of Islam was dearer to Allah’s Messenger (peace be upon him) than that of al-Khattâb.”
24. We can act upon the direction of the Prophet Muhammad (peace be upon him) with respect to his family when he thrice said: “I remind you of the rights of Allah with respect to my family.”
25. We can show love and respect for the Companions of the Prophet Muhammad (peace be upon him) and recognize their honor and distinction with Allah and their superiority in knowledge and good works to those who come after them.
26. We can show love and respect for the scholars on account of their status and their knowledge of the Prophet’s legacy. The scholars are the inheritors of the Prophets. They deserve to be loved and honored. This is a right that our Prophet Muhammad (peace be upon him) has over us.
THINGS WE CAN DO AS FAMILIES AND AS A SOCIETY
27. We can raise our children to love the Prophet Muhammad (peace be upon him).
28. We can raise our children to emulate his excellent example.
29. We can make available in our homes books about the Prophet’s life.
30. We can make available in our homes recorded lectures about his life for our families to listen to.
31. We can show our children cartoons that have a clear and wholesome Islamic content.
32. We can set aside some family time every week for an Islamic study circle.
33. As husbands and wives, we can follow the example of the Prophet Muhammad (peace be upon him) in how we deal with our families.
34. We can encourage our children to memorize and put into practice the words that the prophet Muhammad (peace be upon him) used to remember Allah on all occasions.
35. We can encourage our children to spend a portion of their daily allowances on charitable deeds that the Prophet Muhammad (peace be upon him) used to encourage, like providing for an orphan, feeding a poor person, or helping the needy. This is an excellent practical application of the Sunnah.
36. We can make our children accustomed to using some of the Prophet’s good sayings in their everyday speech like: “A believer is clever and sage”; “A believer does not get stung from the same hole twice” and “Make things easy, not difficult”.
37. We can hold competitions at home where the children can be tested on their knowledge of the Prophet’s life.
38. We can teach our children about the life of the Prophet Muhammad (peace be upon him) by holding little programs at home like: “A day at the Prophet’s house”.
THINGS WE CAN DO IN THE FIELD OF EDUCATION
39. We can cultivate love for the Prophet Muhammad (peace be upon him) in the hearts of our students by teaching them about the rights he has over us as his followers.
40. We can increase the amount of lectures given covering different aspects of his life and personality.
41. We can encourage educational authorities to add to the Islamic Studies syllabus a subject entitled The Life of the Prophet Muhammad (peace be upon him).
42. We can make efforts to finance the appointment of professors of the Prophet’s biography in prominent Western universities.
43. We can encourage serious research into the life of the Prophet Muhammad (peace be upon him) and encourage scholars to publish works about different aspects of the Sunnah.
44. We can hold exhibitions at schools and universities to inform people about the Prophet Muhammad (peace be upon him) while focusing on the geographical spread of Islam.
45. We can devote prominent sections of our libraries to books about the Prophet Muhammad (peace be upon him).
46. We can develop valuable encyclopedic reference works about the Prophet’s life.
47. We can host annual competitions where students can receive scholarships and prizes for writing the best original research papers about the Prophet Muhammad (peace be upon him) and his life.
48. We can hold youth camps that cultivate love for the Prophet Muhammad (peace be upon him) and teach the practical application of the Sunnah.
49. We can host training seminars for our future leaders that focus on how to emulate the example of the Prophet Muhammad (peace be upon him).
THINGS WE CAN DO IN THE FIELD OF ISLAMIC WORK
50. We can explain the hallmarks of the message that the Prophet Muhammad (peace be upon him) called towards, emphasizing that he came with the original, pure religion and that his concern was to guide all humanity to the sincere, monotheistic worship of their Lord.
51. We can step up our efforts in calling people of all nations and all walks of life to the guidance of Islam.
52. We can convey to the people the illustrious and noble character that the Prophet Muhammad (peace be upon him) had even before he began to receive the revelation from Allah.
53. We can explain to the people the good qualities of our Prophet Muhammad (peace be upon him) and the unique features of Islam in a manner that will hold their attention and capture their interests.
54. We can explain how the Prophet Muhammad (peace be upon him) behaved toward his family, his neighbors, and his followers.
55. We can focus on how admirably and magnanimously he conducted himself with the Jews, Christians, pagans, and hypocrites who showed him enmity and hostility.
56. We can explain how nobly he carried out his most mundane, daily affairs.
57. We can set aside part of the Friday sermon for discussing certain aspects of the Prophet’s life and occasionally devote an entire sermon to this topic.
58. After the daily prayers, we can offer a few comments on how the verses we recited in our prayers relate to the Prophet Muhammad (peace be upon him) and his life.
59. We can hold study sessions for the memorization of the Sunnah just like we do for the memorization of the Qur’ân.
60. We can correct the misconceptions that the general public has about the Sunnah and emphasize the importance of following the Sunnah in our lives.
61. We can call the people’s attention to the Islamic rulings issued by scholars regarding those who defame the Prophet Muhammad (peace be upon him) and emphasize that we have to disassociate ourselves from such people.
62. We can work to return the people to their religion by presenting to them the message of the prophet Muhammad (peace be upon him) in the simplest terms.
63. We can use the media to warn people against going overboard in their reverence for the Prophet Muhammad (peace be upon him) and explain to them the verses of the Qur’ân that prohibit excess and extravagance. Allah says: “Do not go to excesses in your religion.” We can also mention relevant Hadîth like: “Do not venerate me in the way that the Christians venerated the son of Mary.” We must emphasize that true love for the prophet (peace be upon him) is expressed by following him faithfully.
64. We can encourage the people to read about the life of the Prophet (peace be upon him) from its authentic sources. We must clarify those sources and make them available.
65. We can refute and dispel the misconceptions and false claims that are circulating about the Prophet Muhammad (peace be upon him) and his life.
THINGS WE CAN DO IN THE CULTURAL SPHERE AND IN THE MEDIA
66. We can use cultural and media events as opportunities to teach people about the illustrious character of the Prophet Muhammad (peace be upon him).
67. We can refrain from publishing or broadcasting anything that is contrary to his Sunnah.
68. We can oppose the Western media and refute the misconceptions and false claims that they are propagating about our Prophet and our religion.
69. We can host press conferences and cultural events with moderate non-Muslim thinkers where we can openly discuss the Prophet Muhammad (peace e upon him) and his message.
70. We can publish and disseminate what objective non-Muslim thinkers have said about the prophet Muhammad (peace be upon him).
71. We can hold conventions and conferences to discuss the life and methodology of the Prophet Muhammad (peace be upon him) and to demonstrate how that methodology is suitable for all places and times.
72. We can air televised competitions where contestants can earn prizes by demonstrating their knowledge of the Prophet’s life.
73. We can write and publish articles, stories, and pamphlets about the Prophet Muhammad (peace be upon him).
74. We can petition the editorial boards of newspapers and magazines to provide a regular feature that highlights verses of the Qur’ân and Hadîth of the Prophet (peace be upon him) and explains why Muslims love the Prophet Muhammad (peace be upon him) and emulate his example.
75. We can petition the executive bodies of television networks to air programs about the Prophet Muhammad (peace be upon him) and his life, highlighting his good qualities and the exemplary way that he conducted himself with his wives, his children, his followers, and his enemies.
76. We can encourage production studios to prepare professional quality video programs about the Prophet Muhammad (peace be upon him) and his life.
77. We can encourage our local television stations and satellite channels to produce and air cartoon programs for children highlighting the good qualities of the Prophet Muhammad (peace be upon him) and stories from his life.
WHAT WE CAN DO THROUGH OUR ISLAMIC ORGANIZATIONS AND CHARITIES
78. We can establish committees and departments within our organizations devoted to supporting our Prophet Muhammad (peace be upon him).
79. We can reserve space for our organizations at local and international expositions and conventions and distribute literature and other media products about the Prophet Muhammad (peace be upon him) and his message.
80. We can establish permanent distribution centers for distributing books, pamphlets, and audio recordings about the Prophet Muhammad (peace be upon him).
81. We can establish a special award with preset standards to be presented to the person who best served the Sunnah of the Prophet Muhammad (peace be upon him) and his biography. The presentation of this award could be accompanied by a major ceremony to which many renowned personages would be invited.
82. We can print books about the Prophet’s life in various foreign languages to be distributed to public libraries, universities, and centers for Oriental studies around the globe.
83. We can publish a periodical journal that specializes in the Prophet Muhammad (peace be upon him), his life, Islamic teachings, and the Muslims, emphasizing the good qualities of the religion that Prophet Muhammad (peace be upon him) came with.
84. We can establish charitable funds to finance our program of supporting the Prophet Muhammad (peace be upon him) and to pay for the writing and translation of books and articles.
WHAT WE CAN DO ON THE INTERNET
85. We can establish organizations devoted to propagating Islam and showing, among other things, how Islam teaches love and reverence for all of the Prophets (peace be upon them all).
86. We can establish websites and online newsgroups devoted to the life of the Prophet Muhammad (peace be upon him). On a smaller scale, we can create dedicated web pages for existing websites that have a broader focus.
87. We can participate in live chats online with non-Muslims and invite them to study the personality of the Prophet Muhammad (peace be upon him) and the religion that he came with.
88. We can include at the bottom of our e-mails some appropriate Hadîth and sayings of the Prophet Muhammad (peace be upon him).
89. We can prepare an occasional online newsletter that discusses the life of the Prophet Muhammad (peace be upon him) and his message to be sent out on special occasions and whenever circumstances warrant it.
90. We can post on major search engines notices about relevant books and lectures.
THINGS WE CAN DO WITH OUR WEALTH AND THROUGH OUR ISLAMIC GOVERNMENTS
91. We can give financial support to Islamic activities that focus on the Prophet Muhammad (peace be upon him).
92. We can print billboards and bumper stickers that quote the words of the Prophet Muhammad (peace be upon him).
93. We can help to establish Islamic television and radio stations, as well as periodicals that are devoted to spreading the message of Islam in many languages around the world and especially in English.
94. We can pay for airtime on television and radio stations in various countries to get our message across.
95. We can establish centers devoted to research into the study of the Prophet’s biography and the publication of that research in many languages.
96. We can establish museums and libraries devoted to the Prophet’s life and his legacy.
97. We can fund the establishment of high quality professional websites on the Internet devoted to the prophet Muhammad (peace be upon him) and his life.
98. We can pay for the production of high quality books, audio recordings, and television programs in various major languages, especially English.
99. We can help to finance Islamic competitions about the Prophet Muhammad (peace be upon him) and provide substantial prizes to encourage participation.

By ICSFP

Monday 28 April 2014

20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.



1.    Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2.    Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3.    Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4.    Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5.    Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6.    Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

7.    Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

8.    Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9.    Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or fresh soybeans. Top with low-fat dressing.

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.