Hearty Low Calorie Lunch Ideas

Who says you have to sacrifice taste and flavor when you are on a diet? These low calorie lunch ideas are each about 400 calories each and super nutritional.

Chickpea and Quinoa Salad: In a bowl, cover ½ dry quinoa salad with water, and let it sit overnight. Drain the excess water. Stir in ½ cup canned chickpeas, ½ cup diced red onions, ½ diced red bell pepper, and ½ cup diced green bell pepper. Drizzle with 1 tablespoon red wine vinaigrette. Enjoy 2 cups of salad. 390 calories.

Tuna Melt with Chips: Mix a 3 ounce can chunk light tuna packed in water with 2 teaspoons light mayonnaise, 1 tablespoon minced red onion, 1 tablespoon minced celery, and salt and pepper to taste. Spread the tuna onto 1 slice whole-grain bread; top with 1-ounce slice reduced-fat cheddar cheese. Toast the sandwich in a toaster oven or in a broiler for 2-3 minutes. Enjoy your tuna melt with 1 ounce Kettle Baked Hickory Honey Barbeque potato chips. 435 calories.

Asian grilled Chicken Salad: At a salad bar, or at home, load your plate with 3 cups baby spinach, 3 ounces grilled chicken, ½ cup mandarin oranges, 2 teaspoons sliced almonds, ½ cup snow peas or sugar snap peas, and 1 tablespoon sliced scallions. Drizzle with 1 tablespoon ginger vinaigrette. 400 calories.

Panera Bread ½ portion Smoked Turkey Breast Sandwich: Order your sandwich on sour dough bread, with ½ portion classic café salad with white balsamic apple vinaigrette dressing. 410 calories.

Soup and Roast Turkey Wrap: Roll 2 ounces sliced roast turkey, ¼ avocado (cut in slices), ½ cup sprouts, and ½ fresh tomato (diced) in a whole-grain wrap (ie. Ezekiel Food For Life). Enjoy with 1 cup Pacific Roasted Pepper and Tomato Soup. 395 calories.

Wild Salmon with Pesto and Arugula-Cherry Tomato Salad: Grill al 4 ounce wild salmon filet for 7-10 minutes or until the fish flakes easily when tested with a fork. Top the salmon with 1 tablespoon store-bought pesto, and serve it with 2 cups arugula and 1 cup cherry tomatoes. Drizzle salmon and salad with 2 teaspoons extra-virgin olive oil and 1 teaspoon balsamic vinegar. 360 calories.

Black Bean Taco Salad: Toss together ¾ cup black beans, 2 tablespoons monterey jack cheese, 2 tablespoons salsa, 2 cups shredded romaine lettuce, 1 diced tomato, and 2 tablespoons crushed whole-grain or blue-corn tortilla chips. Drizzle the salad with 2 teaspoons olive oil and juice squeezed from ½ lime. 340 calories.

Bon Apetite!

Backups That Cost Almost Nothing

The most important component of your business may be your employees, but they're only as valuable as their data. This sounds cliché, but think about it: Imagine losing all your company's data in a freak accident, or a virus attack. Imagine the hundreds or thousands of man hours lost. And then, even more hours will be wasted trying to recover or replicate records, presentations, internal documents, etc. Sounds scary? It is!

We rely a little too much on computers, or more precisely on storage components. And components will fail, sometime or the other. Backup is the name of the game and you're playing against loaded dice, if you aren't already protected against a data disaster.

The SoHo segment is especially vulnerable to Internet threats and disk failures. Backups just aren't considered a necessity. Backup solutions need not burn a hole in your pocket. Presenting a guide that gives you the right options here. Contrary to popular belief, getting a backup solution is not expensive and doesn't require dedicated trained professionals.

Hard disk drives - Most SoHo setups have a LAN, so the simplest and cheapest solution is to have hard drive backups. A large capacity hard drive can be plugged into one computer--preferably the highest configuration PC in the office--to run as a server. We're looking at five to 10 people using this disk as a backup device, so it would be better if the LAN is switch-based and not hub-based. Over a switch-based LAN, which runs at 100 Mbps, backing up data as large as 100 MB wouldn't take more than 15 seconds?

A Serial-ATA (SATA) hard drive is preferred. SATA is a standard feature on other boards today and offers peak transfer speeds of about 150 MBps. You also get 250 GB drives with an unbeatable price-per-MB ratio. All that needs to be done is to plug in the drive to a decent system, create separate folders for each user and install backup software on each client machine.

The backup software installed should be scheduled to backup data at particular time interval. Ideally, this should be at least thrice during working hours. This will ensure minimal data loss, if any occurs. Since this is a simple setup, with no policy defined, users will have to follow some guidelines--backing up only important office related files, not music and movies. Also, users shouldn't save files directly from the Internet, as these could be infected.

External hard drive - External hard drives are another option that can prove useful for SoHos, especially in offices where machines aren't connected over a LAN. External hard drives are available as both USB and FireWire drives, of which the USB interface is more popular. The USB 2.0 interface is hot right now, because of the faster data transfer speeds--480 Kbps.

The advantage of external drives is that they can be carried to individual machines and hot plugged. Another advantage is that USB-based drives don't need drivers with Windows XP. Even with older OSes such as Windows 98, the drivers need to be installed only once, on each machine.

External hard drives are more expensive than internal drives, but are available in large capacities and come bundled with backup and restore software--which if bought separately costs much more. Some external drives also have a hotkey for instant backup.

Optical storage CDs and DVDs are the most common choice for backups. CDs are probably the cheapest solution. DVDs store a lot more, but the media and writer are still expensive. They are only viable for designers and video professionals who have large amounts of data for frequent backups.

Though re-writable media are available, CD-Rs are still preferred and this means a new CD for each backup. Also, CDs are subject to corruption via scratches and exposure to the elements. Your precious data can soon become nothing more than a coffee mug coaster. The price-per-MB for CDs is the lowest. This media is recommended for situations where backups are not accessed frequently--in fact only where backups are accessed rarely.

Miscellaneous storage - Iomega recently launched Rev Drive--a hard drive intelligently divided into two parts. This drive stores 35 GB in uncompressed form and 90 GB in compressed form. It's a good solution to backing up a hard drive on its last legs. Rev is available in the ATAPI and USB 2.0 interface and is quite simple to use.

The problem with such proprietary drives is that users are stuck with one format, as was the case earlier with ZIP and JAZ drives. You can't access your backup on anything but a Rev drive, which is an Iomega standard.

USB sticks are another option that can be used for temporary storage of data. They are portable and convenient, but the problem is they are a bit expensive. The price-per-MB ratio is pathetically high, thus making it only good for transference of data and not backing up.

The last word - Your data will never be totally safe, but you can use one, or a combination of two or more of the above-mentioned options to minimise the risk of data loss. In business, the lower the risk factors, the better you will sleep at night. Look towards securing your company records and as a result your business, by using an intelligent hybrid of hard drive and optical backup solutions.

Ways to Settle Debt Without Filing For Bankruptcy

As times go from bad to worse in the financial world, many are forced to declare bankruptcy. Contrary to popular belief, bankruptcy is one way of settling debt and starting over but this would ruin reputations and be a permanent mark on your personal record. If you find yourself deep in debt, with a little bit of research you will see that there are ways to settle your debt, no matter how much without having to fall into bankruptcy.

If you've got a sum in which the figures scare you, then seek help immediately. Consumer credit counseling service is a great debt elimination service that has helped many get out of debt without filing for bankruptcy. This service can be found online, in the phone book and by word of mouth and has been proved effective over the years. They are well equipped with trained staff who can offer you advice and help you manage your accounts so that you don't get everything pulled away from you.

If your outstanding dues are payable, but just not at the moment then speak with your creditors. See if you can get an extended deadline and a lower interest rate to save you a couple of thousands as well. If you still can't pay off the debt, then it's about time you looked into getting a good job. If you don't have the appropriate education for your desired job then flip through the classifieds and you're bound to find something. Always keep in mind that if you work hard enough for something, you'll get it. So think about being debt free and put effort into your job and you'd be able to settle your outstanding dues.

Furthermore, pick up all your bills and go over them, see what an extra luxury was and do without it in months to come. Organize your debts and put the total up against your income, paying off what you can each month. The key is to always pay off something every month or so and eventually get rid of all your debts.

In conclusion, depending on your total debt, pick the best debt elimination method and see what would suit you best. It always helps to have steady job, so make sure you get one and have a stable flow of income. You can prevent bankruptcy, just learn to spend wisely.

Six Sigma Can Improve Government Practices

Government bodies at any level, local, state, and Federal, can implement Six Sigma to improve customer service and increase the effectiveness of government. Although Six Sigma has its roots in private-sector manufacturing, it works just as effectively in governmental organizations and government will reap the same benefits as corporations.

Many top companies have produced outstanding results with Six Sigma, dramatically cutting costs, increasing profits, and improving customer service. Governments aren't looking for profits, but they still have motivation to reduce their costs and reduce the inefficiency and waste that causes cost overruns. The reduction of variation and defects within processes is the goal of Six Sigma and that goal is just as valid in government as in any other industry.

Any government institution is a service organization and its customers are the citizens it serves. Like a private sector service business, a government benefits when it learns how to serve their customers better by increasing quality and efficiency. In any service organization, the critical factors in quality and efficiency are the flow of information and interaction between people, especially interactions with customers. Transforming the process of these flows will yield quality results. At the heart of every service business are the opinions, behaviors and decisions made by people. Analyzing and modifying human performance in service environments is as complex as any manufacturing situation. Six Sigma achieves documented bottom-line strategic business results by initiating an organization-wide culture shift.

The governmental institution must understand that it needs to redesign its processes from the ground up to be as efficient as Six Sigma enables. No more "business as usual." Until a process focus-rather than a task focus-is developed, the scope and endurance of improvements will be limited. Analyzing and modifying human performance in these environments is complex, but Six Sigma provides the tools and methodology required to achieve significant long-term improvements.

Six Sigma will help government operations groups, such as public works, law enforcement, and sanitation improve their processes to deliver services more efficiently. It will help departments that handle transactions, such as finance, libraries, and human resources, improve their processes to reduce waste and save money. It will help relationships with contractors and assure that contractors apply best practices to their own programs. Six Sigma will also instill a new attitude of efficiency and responsibility from governmental employees. The organization-wide culture shift comes from Six Sigma's recognition of meeting the needs of customers and the value of lower-defect business processes.

Six Sigma is still new to government. Fort Wayne, Indiana may be the first City in the country to implement Six Sigma. The City of Fort Wayne is using Six Sigma to initiate improvements in a number of different departments, including fire, community development, water pollution control, right of way, human resources, street, transportation engineering services and solid waste. Six Sigma has decreased costs, improved customer service and increased productivity throughout city government. Projects have resulted in over $3 million of savings or cost avoidance for the City.

The use of Six Sigma demonstrates a government's commitment to innovation and continuous improvement. Leaders in government will find many benefits to adopting Six Sigma methodologies and training their employees in Six Sigma.

Surviving 2012 - How to Survive 2012 and Protect You and Your Loved Ones

December 2012 is fast coming and for many believers, surviving 2012 has become the main topic of discussion. Eminent scholars all over the world are predicting a cataclysmic event, whatever that might be. Let's take a closer look at how to survive 2012 and specifically at how you can best prepare yourself for the inevitable.

2012 - The World's Biggest Challenge

Forget about the threat of global warming. Forget even about the tragedy of the Boxing Day tsunami and Hurricane Katrina. When the time comes in December 2012, the world will be changed forever.

But that does not mean that we will all die. Many of us will survive 2012. To some extent it depends on luck but to a great extent it also depends on how well we prepare. Be under no illusions - how well you prepare will determine whether or not your genes get wiped out of existence or carry on for hundreds and thousands of years to come.

How To Survive 2012 - Stockpiling Your Kit

Imagine that the skies are the colour of fire and people are running as fast as they can away from danger. How many of these people have a survival kit with them? Without one they won't last very long as citizens soon start looting and fighting over food, water, fuel and other precious resources.

Make a kit that can be put easily and quickly into a car with a detachable "essentials" section in case you need to take to two feet. It should include non-perishable food, water, first aid kit, clothing, blankets, radio, water purifiers and medication as an absolute minimum.

Choose Your Location

Surviving 2012 is only possible if you are not in an area that gets destroyed. Nobody knows exactly which cities will crumble although some experts have made educated guesses.

The best advice is to stay away from earthquake zones, volcanic zones (frequently the same anyway) and areas at risk from tsunamis.

Go On Vacation Leave With Award Winning Screen Play!

One of the best ways to overcome writers block is to get in the proper mood, to get away from the daily distractions, and this will prevent further procrastination. Perhaps it's time to go on a vacation, to get away, to get away from the hustle and bustle and all the common occurrences of your daily life. But where will you go? Where can you go to get away from all of this nonsense? That my friends is up to you, but I'm here to tell you that it works quite well.

For many years I traveled around the country in a big luxurious motor coach, and I would often Park on a vista overlooking a beautiful valley, Lake, or the ocean. It was truly inspiring and it helped me write much better. Often I would watch the seagulls glide by, or the local wildlife scamper outside the window. A sail boat out on the lake, or a family riding around on jet skis off in the distance gave me a sense of reality, and also helped me relax.

No distractions, not a care in the world, just myself, my laptop, and my mind. It is amazing the truly incredible stories you can come up with and the depth at which you can develop your characters, and hone your skills as a writer by using this technique. Now I'm not saying you need to go out and buy a million-dollar motor home to do this, after all you can go find a timeshare rental somewhere with a good view and not much activity around, and then start writing.

Maybe like to take hikes, well then take a digital recorder, you will be amazed how fast you can walk 10 miles while you are writing your story. You will be losing weight, getting in shape, and preparing one of the best manuscripts you've ever done. Trust me these techniques work, I use them. You have to find your inspiration, sometimes you have to get away to do that. Why not go on vacation and leave with an award-winning screenplay? Please consider all this.