The Bargain Hunter via Better Homes and Gardens

Kate Jackson knows how to stretch her decorating dollars. Here are some of her favorite shopping spots and money-saving tips:

1. Hardware stores brim with good stuff--seriously! What to look for: cutting boards, simple glassware, door knockers, and cabinet hardware.

2. Shop consignment stores for dressers and beds that are well-made, well-designed, and dirt cheap. If it's ugly, paint it. But use good paint.

3. You don't need a whole set of expensive bedding to make a statement. Shop retail outlet stores for decorative Euro shams, then dress the rest of the bed in white. (It's classic and inexpensive).

4. Always carry your key measurements with you, so you don't waste time or money on something that won't fit.

5. Be an equal-opportunity consumer. Shop everywhere--outlet stores, estate and yard sales, eBay, online--and always negotiate.

6. What's totally splurge-worthy? Custom window treatments. "They have a huge impact on any room," Kate says.

Protect Your Hair via Allure

Hair Power

Coloring hair can cause it to become dry, dull, and brittle, but certain kinds of antioxidants may offer substantial protection. Moon-Moo Kim, a chemist affiliated with Dong-Eui University in South Korea, exposed hair samples to hydrogen peroxide or ammonia, ingredients in many permanent hair dyes (light or dark). Treating hair first with elm extract, which contains procyanidins--a flavonoid also found in cocoa, red wine, and apples--reduced surface damage and protein breakdown and increased hair strength. Procyanidins have been found to promote hair growth in cases of balding; they may also protect hair against oxidative stress from perming, sunlight, and aging, the study suggests. Elm extract is in some botanical products, such as select Nurture My Body shampoos and conditioners and Kinky-Curly Knot Today detangler.

How to Sign an Email via Allure

Too many email signatures try way too hard, with their inspirational quotes, cute photos, and lines of boilerplate. Will Schwalbe, coauthor of Send: Why People Email So Badly and How You Can Do It Better offers some common-sense guidelines.

Keep it straight

"Don't get creative with colored text, fonts, or pictures. When your email goes from one system to another, those twee touches are often delivered as attachments. The best type design is black text in Arial or Times New Roman."

Post no bills

"Skip lines like 'Please save our environment by not printing this email unless you have to.' We all get it,"

Add a "handheld" kicker

I replaced the standard message with 'Sent from a handheld, so please excuse terseness and typos.'"

How to Wear Neutrals via Allure

Sure, there are plenty of bright colors on the runways this season, but beige, camel, brown, gray, navy, and white can be worn in fresh new ways. Here's how to do it.

Mix them up

Rather than wearing on color from head to toe,, combine shades from the same family. For instance, try mixing chocolate brown with caramel and cream or navy with charcoal and black.

Choose the right accents

Accessorize with autumnal shades, such as oxblood red, ochre, forest green, or burgundy.

Use structure

In the absence of pattern and color, tailored pieces have a much bigger impact. For instance, look for wide-leg trousers, higher waists, or skirts and dresses detailed with a few pleats.

Textures

Dresses, skirts, and sweaters made with a combination of suede, leather, and wool--all in the same neutral tone--look amazing right now. Or add texture with ribbed tights, a belt, or pieces made with felted wool.

How to Buy Clothes Online via Allure

What to Buy On Sale
Stay ahead of the curve
You actually have a good chance of scoring fashion-forward pieces before they hit the mainstream. We've sold jumpsuits at markdowns for a couple seasons, but only now are they everywhere.

Keep and open mind
You might not find the quintessential Burberry trench on sale, but you can find one in a modified style or color at a discount. You'll have a staple, and it wont look like everyone else's.

Go big
Evening gowns are great to buy on sale, since they're less trend-driven and start out being expensive.

Skip the small stuff
Bags, belts, and wallets stick around from season to season and rarely go on sale.


What to Spring for at Full Price
Think long term
If you see beautiful, classic pieces--the perfect cashmere scarf in oatmeal or black; simple ankle boots or oxford shoes--get them. Those rarely show up on sale later.

Make a statement
On the flip side, I spring for that single, standout piece that will inspire the way I dress for an entire season. Recently we had a right yellow, off-the-shoulder sweater by Thakoon that flew out of the store. People went crazy for the unusual color and easy, drapey silhouette. When you see something like that, you have to act.

Track it down
The Internet is a great tool for locating that bag you love but can't find in a certain color. You'll usually see a full range of hues online, but probably at full price.


What to Buy at a Flash Sale
Be prepared
Flash sales are great for designers you love whose clothes might ordinarily be out of your price range. Check a site's calendar so you know what's coming. Use themed sales--such as "casual Fridays" or "the statement necklace"--to discover new designers, but focus on silhouettes that you know work for you.

Know yourself
Don't buy something just because it's in style or drastically reduced in price--it should always be something you'll really use. If you're the kind of person who carries your life in your bag, go for roomy, sturdy totes, not delicate clutches.

When in doubt, click
If there's an item you're debating, stick it in your cart while you mull it over. If you see something you want in someone else's cart, keep refreshing your screen in case it resurfaces.

How to Look Awake via Allure

Interview with Peter Philips, creative director for Chanel makeup

Before fashion shows, we constantly need to make tired models look fresh and awake in very little time. The answer is not to pile on makeup--it's no use little tricks to bring color back to the skin and brighten the features.

• Take a moment: First, I like to massage cream on the models. It's a great base for makeup, and it relaxes them, which instantly improves how they look.
• Keep it light: Models don't have to look perfect for loner than a catwalk moment--and they have the advantage of good lighting. In real life, too much makeup can look chalky, so stick to a lightweight foundation, such as Chanel Vitalumiere Aqua: if you need a heavier formula, apply just a thin layer. And avoid too much powder which can make skin look dull.
• Get the red out: Line the inner rims of the eyes with a beige pencil, which covers up redness. And always curl your lashes to open up your eyes.
• Warm up: Pink and peach blush will enliven your skin tone, while anything with beige tones does the opposite. Apply it right on the apples of your cheeks, and dust it lightly on the tip of your nose and under your chin. This makes it look like you've been outside.
• Go sheer: Stay away from matte or opaque lipsticks, and choose shades that add a hint of color and shine--natural but not so neutral that they blend into your face.

How to Camouflage Your Roots via Allure

If your roots are showing and your next appointment with a colorist is still weeks away, these tricks will make them much less noticeable.

• Play the part: When your hair is down, your part is the biggest giveaway for roots. A messy part helps disguise the stark difference in color. Start by styling your hair as usual, then flip your head over and come up slowly, so all your hair hangs forward. Push your hair out of your face gently, letting it fall naturally. Your part will be uneven, and your roots won't stand out as much.
• Add volume: If you wear your hair up, pulling it back tightly brings attention to the contrast in color. Keep it loose with lots of volume and texture instead. First, tease your roots a bit--this creates a little height and pushes your color closer to your scalp. Make a deep side part and gather your hair into a messy chignon at the nape of your neck.
• Try a braid: Little braids bring all the colors together and create shadows, so dark roots look like lowlights. Try a thin brain along your hairline, or twist sections of hair on either side of your part and secure them with bobby pins.
• Cover up: Root-touch-up kits work when you apply them correctly. Whether it's a mascara want or a brush, hold your hair up straight and paint in an upward motion from the roots. Then smudge the dye down into the hair shaft with your fingers so it blends.

How to Remove Your Makeup via Allure

Everyone likes a fresh start. If you want to wake up with clean, glowing skin, then you absolutely must take off all your makeup.

• Don't be childish: I cringe when I see women using baby wipes to remove their makeup. Those do not get the job done, and when I tell women this, they say, "But baby skin is so sensitive, this must be good form y face." Well, a baby's butt isn't covered in makeup that requires special ingredients for proper removal.
• Go easy: The process of taking off your makeup should be gentle and shoud never leave your skin dehydrated or irritated. That's why I like to use a cleansing oil, which won't dry out your face. Using your fingers, swipe a small amount of oil across your lids, eyebrows, and lips, and then lightly massage it all over your face. This will soften your skin and loosen the makeup, so youd on't have to rub like crazy. Then take a flat, square cotton pad--I like these better than the balls, which can be rough--and pour a little cleansing oil on it. Go over the same spots again, being careful not to scrub back and forth. Just skin the surface in one direction and pull up the color.
• Consider the eyes: When you wear waterproof mascara, swa the cleansing oil fo ra waterproof-eye-makeup remover. Otherwise you'll hae to rub so hard to loosen the color that your lashes will break. Soak a pad with remover, press down softly on the lashes for a few seconds so the formula soaks in, and then slowly move the pad across the eyes. This technique also works for long-lasting lipstick.

Mood Articles

A Good Cry?

Most people believe that crying will make them feel better, but in many instances, it doesn't, a team of psychologists in the United States and the Netherlands have found. The researchers asked 97 women to keep diaries about their crying and mood for about two months. The majority of the women--60 percent--reported feeling the same after they cried as before, and 9 percent felt worse. Not surprisingly, those who were prone to negative moods shed tears the most, and those with frequently shifting moods felt like crying more than others. In these cases, weepy episodes generally led to wa worse mood and seemed to produce no benefit, the psychologists say. Interestingly, the 30 percent of women who did have a cathartic cy tended to weep more intensely--big sobs that did not necessarily last long--and they were more likely to be with one other person while they cried. "Don't expect crying by itself to bring relief," says study coauthor Jonathan Rottenberg, associate professor of psychology at the University of South Florida in Tampa. "Crying can be helpful if it spurs you to get help from a supportive person."

The Biggest Losers

People who are in the process of losing weight may find it satisfying to focus on what they've accomplished so far, but that won't necessarily help them shed remaining pounds, a study suggests. More effective is to keep a weight-loss goal fixed in their mind, according to Kyle E. Conlon, a doctoral student tin psychology at Florida State University in Tallahassee. He and his colleagues studied 109 overweight people who volunteered for a 12-week weight-loss program. One group received instruction to focus on their objectives, another group concentrated on what they had achieved so far, and a third group wasn't urged in either direction. Those who kept their goal in mind were most successful--losing 4.6% of their body weight, on average, compared with 2.66% for the accomplishment-oriented group and 2.21% for the unguided participants. Attention on achievement alone can decrease motivation, the researchers conclude.

Clearer Thinking

When a complex decision is required, distraction can help. In research led by Loran F. Nordgren, a professor at the Kellogg School of Management at Northwestern University in Evanston, Illinois, people were instructed to make a complicated choice. Some had to do so immediately, others got to deliberate, and another group pondered the task and then solved anagrams before reaching a decision. Among this last group, 57% came to the smartest decision, versus 29% of the dedicated thinkers and 15% of the fast responders. A temporary shift in focus after considering all the possibilities improved people's ability to take into account large amounts of information, the researchers say.

Happiness Strategy

People who flourish in life--they feel good, contribute, and excel--are distinguished by a key trait: They get a bigger boost than other people from ordinary pleasurable events. Barbara L. Fredrickson, a psychologist at the University of North Caroline at Chapel Hill, and a collaborator, Lahnna I. Catalino, tested 208 men and women who fit into three descending categories of well-being; flourisher, nonflourisher, and depressed. They found that flourishers tended to report the highest positive responses to activities known to promote good feelings (such as helping, interacting, playing, and learning). Flourishers experienced a 160% higher lift in mood while helping people, for example. Moreover, that reaction was associated with greater awareness of positive internal and external sensations, "like the feeling of water hitting your body in the shower or the sound of a bird chirping outside," Catalino says--as well as the ability to avoid getting overwhelmed by distressing experiences. And this seems to enhance well-being, the researchers explain. Practicing meditation could promote this kind of heightened awareness and nonreactivity, Catalino says.

Open Minded

Can something as simple as twisting on a faucet or spinning the wheel on an iPod have a psychological impact New research suggests so. In a study led by Sascha Topolinski of the University of Wuerzberg in Germany, people rotated an object the same direction with both hands, then answered questions about their interest in novel experiences. The participants who had been assigned to a clockwise direction scored higher in openness--which is linked with creativity--than did those assigned to counterclockwise. Similarly, people who were shown jelly beans on a lazy Susan that circled to the right preferred unusual flavors (such as popcorn or gum) 44% percent more than people whose tray turned leftward. The results are strange, but significant--and they suggest that making clockwise motions when stirring or doodling might promote being adventurous or inventive, Topolinski says.

Envy Drain

Envy hurts--in more ways than one. Sarah E. Hill, a psychologist at Texas Christian University in Forth Worth, and her colleagues showed volunteers written interviews and photographs of two people of their own gender. Later, when the participants were asked to recall these people's names, 71% of those who had viewed people who were very attractive and wealthy were accurate, versus 54% of those who had seen average types. Yet when everyone was given an impossible word challenge to solve, those who'd remembered the gorgeous and rich people's names gave up much sooner. In theory, focusing on enviable people might be useful for achieving similar success, the researchers say--but this investment of mental resources may diminish the capacity for willpower or persistence in other areas.

Perfect Present

There's a simple solution to the angst of giving gifts, research suggests. Studies involving hundreds of participants, conducted by psychologists at the business schools of Harvard and Stanford, reveal that people prefer gifts that they have explicitly asked for, no matter the occasion. In one survey, researchers Francesca Gino and Francis J. Flynn found that married people most appreciated the wedding presents they had requested. In general, people reported that getting a present they asked for felt more personal and considerate than receiving something else. There was one exception to the findings, though. When the gift given was money, even though it hadn't been solicited, recipients liked that better than anything on their list.

Meditation Payoff

A brief amount of meditation experience can produce brain changes linked with improved mood--the same effect previously associated with 70 or more hours of intensive practice. In a study headed by Christopher A. Moyer, a psychologist at the University of Wisconsin-Stout in Menomonie, Wisconsin, researchers took EEG readings of the brain waves of 21 men and women before half the volunteers began a meditation training program. The program consisted of a five minute meditation with the following instructions: Relax with your eyes closed and focus on the flow of your breath at the tip of your nose; if a random thoughts rise, acknowledge it and then gently bring your attention back to your breath. This practice led to positive brain changes when done an average of 5 to 16 minutes a day. They then progressed from 5 to 20 minutes of focused attention The participants were encouraged to attend two session a week as well as to practice on their own. After five weeks, repeat EEGs revealed a substantial difference in brain waves between new meditators and the control group. Specifically, the electrical activity in the left frontal region of the brain was much greater, a pattern associated with positive moods. Some people may be disinclined to meditate because they think it would involve a daunting amount of time and effort before they see any benefit, but his research suggests otherwise, Moyer notes. During the program, brain patterns shifted among new meditators within seven hours of practice time on average, he and his colleagues found.

Lucky in Love

Couples who support each other's self-improvement goals not only have better relationships, but also become more successful individually. At the University of Auckland in New Zealand, psychologist Nickola Overall and her coworkers studied 47 couples. Over the yearlong study, having a partner who offered emotional encouragement or action-oriented help regarding personal aspirations (such as increasing physical fitness or improving finances) boosted one's success as well as satisfaction in the relationship. But being with someone who was critical, controlling, or dismissive of a goal's importance led to higher rates of failure and unhappiness--even if the partner also demonstrated the more positive hypes of support, the study found.

Younger Hair

For some women, the hair salon is an anti-aging salon. Ellen Langer, professor of psychology at Harvard University, and her colleagues studied women, ages 27 to 83, as they got a cut, color, or both, and found that 45% of them believed they looked younger afterward. Among this group, blood pressure dropped. And judges who saw before-and-after images of all the women consistently rated this group as more youthful in their "after shots, in contrast to the others--even though the pictures were cropped so the hair didn't show. Feeling younger can contribute to physical changes and improved health, the researchers say.

Happiness Envy

There is cheering news for those who feel alone in their suffering: People routinely overestimate others' happiness. In studies by psychology researchers at Stanford University, survey respondents underestimated the darker feelings of other participants, including close friends, and they overestimated the likelihood that others had recently had positive experiences such as attending a fun party. The more they failed to perceive others' miseries, the less satisfaction they reported. People tend to act cheerful when socializing in person and online, which can play a role in these misperceptions, the researchers say. Those in the study reported having hid unhappy emotions in 40% of their recent interactions.

Looking Powerful

Using body language that communicates power makes people feel and act more in command, according to research led by Dana R. Carney, assistant professor of management at Columbia University. For two minutes, one group made "low power" gestures: crossing their arms and legs or holding their arms to their sides. Another group made expansive "high power" motions: standing with their arms braced wide on a table or sitting with their feet on a desk and their hands clasped behind their heads. In the dominant-posture group, testosterone production increased and the stress hormone cortisol dropped, while the opposite occurred in the group with weaker stances. Those who posed powerfully were also more likely to say they felt in charge and to take an opportunity to double their money a gambling task. Evolutionarily, such gestures prepare animals and humans to face a challenge, the study authors note.

Strokes of Luck

People who have recently achieved enviable good fortune are more likely than others to act magnanimously. In a study headed by Niels van de Ven, a social psychologist at Tilburg University in the Netherlands, some people receive money after completing a task while seeing that a partner did not; another group all got shares equal to their partners'. When the participants went to claim the reward, their partner (actually a researcher) tipped over a pile of erasers. Only 10% of those who believed they'd received equivalent money helped them pick them up, versus nearly four times as many of those who thought they'd been singularly rewarded. This suggests that winners act more considerate because they want to appease those who envy them, van de Ven concludes.

Emotional Outlet

For those seeking to feel better about a difficult experience, an envelope will help. That's what Xiuping Li assistant professor of marketing at the business school of the National University of Singapore, demonstrated with colleagues at City University of Hong Kong and the University of Toronto. In one experiment, 40 women wrote for ten minutes about a strong desire that had not been satisfied. Half of them placed the document in an envelope before giving it to a researcher, while the others simply handed in their paper. Afterward, the participants in the envelope group reported feeling less anxious, sad, and dissatisfied than the others. Similarly, people who sealed a news article about an upsetting even in an envelope recalled fewer details about the incident and felt less distressed. "Seeing emotionally laden items enveloped may provide a sense of taking control," the researchers comment.

Office Gossipers

Women who gossip at work are shaping their own reputations along with those of the people they're discussing. Despite their tendency to be at the center of social networks, gossiping women are seen as less warm than others, according to a poll of 129 men and women conducted by Sally Farley, a psychologist at the University of Baltimore, and her colleagues. The participants also believed that female coworkers who regularly contribute negative information about people have a greater need for control than infrequent gossipers. Other research has shown that gossipers wield influence by dispensing or withholding information, "selectively revealing tidbits about others in status-enhancing ways," Farley notes. The increase in power that women get from gossiping may jeopardize their likability, Farley surmises.

Knowing Looks

The personalities of beautiful people are easier to read than those of individuals with less physical appeal, according to psychology researchers at the University of British Columbia in Vancouver. Volunteers talked briefly in small groups, then completed surveys about the others' looks and traits (including extroversion, agreeableness, emotional stability, and conscientiousness), as well as about their own character. The first impressions made of people tended to agree with their self-assessments much more when they were considered good-looking. Even those whose appearance wasn't widely admired still gained this advantage with people who liked their looks. The researchers posit that people are more motivated to get to know those whom they find attractive.

Stress Production

When life deals upsetting blows, a simple strategy may protect your emotionally, says Allison S. Try, a psychology researcher at the University of Denver. She and her colleagues showed sad film clips to 78 women who were experiencing ongoing stress. During one of them, the researchers asked each woman to come up with a positive perspective about the emotional events shown (such as lessons the characters could learn or good outcomes that might result), a technique called cognitive reappraisal. Among the women with the most stress who were best at reappraising, this practice was linked with lower levels of depression. Fortunately, cognitive reappraisal can likely be learned or strengthened with practice, Troy says.

Breast Choices

When a woman with breast cancer needs to decide on her treatment, a form of support and involvement in the process can positively affect her body image and mood months later. A study at the University of Munich, headed by psychologist Andrea Vodermaier, included 111 breast-cancer patients. Half the women were assigned to what was called a "decision aid" group: Before determining their treatment with a doctor, they met for 20 minutes with a researcher who explained their options, indicated how each related to their situation, and encouraged them to participate in decisions with their physician. Finally, the researcher made sure the patients understood all that had been discussed and gave them a brochure that summarized the information. A year later, the women who'd had this session before receiving chemotherapy felt better about their bodies than the women who had received no intervention. The assisted group also felt less conflicted about the course of treatment they had chosen and engaged in less brooding, and this seemed to improve their adjustment to physical changes from cancer, the study authors say. Some similar support is available online, such as the Breast Cancer Treatment Decision Tool at cancer.org.

Stronger Willpower

Clenching muscles is an effective way to strengthen willpower, according to researchers at the business schools of the University of Chicago and the National University of Singapore. When volunteers held one hand in painfully cold ice water, those who tightly clasped a pen in their fee hand endured the ordeal for 127 seconds on average, compared with an average of 73 seconds for a control group. Researchers Aparna Labroo and Iris Hung found that tightening muscles--it doesn't matter which ones--must occur at the same time as the challenging effort, rather than right before, and that having internal motivation to achieve the goal is also key to success.

Thin Inspiration

Prolonged exposure to images of glamourous, thin women in the media can change female viewer's body image--for the better. This finding, which contradicts many short-term studies that produced opposite results, emerged from research led by Silvia Knobloch-Westerwick, associate professor of communication at the Ohio State University in Columbus. After 140 women looked at 80 pages from magazines that featured models or celebrities, some participants were told to compare their bodies to those shown. Everyone read the pages over five days; three days later, those who had been exposed only to thin, beautiful women rated their own body image higher than they did at the start of the study. The researchers found that the participants--especially heavier ones who compared themselves to the thin women--had begun to diet and exercise. Seeing "magazine pages with thin body ideals appears to induce behavior changes and, as a result, increases body satisfaction," they say. Other studies that assessed immediate reactions to images may not reflect the way women respond to motivational articles and pictures over time, they add.

Attractive Outlooks

A woman's attitude about her life influences how attractive she seems, according to research headed by Tyler Stillman, a psychologist at Southern Utah University in Cedar City, Utah. He and his colleagues surveyed men and women about their sense of meaning in life, videotaped pairs of them, and showed brief footage to a group of judges. The stronger the participants' clear purpose in life (whatever that meant to each of them), the more likeable they were considered to be. This held true regardless of their scores in measures of self-esteem, happiness, openness, or spirituality. Everybody wanted to get to know the most good-looking people, but "for participants who were of average of below average attractiveness, having a strong sense of meaning made them significantly more appealing," the researchers report.

Exercise Enjoyment

Many people claim they don't enjoy exercising. But before a workout, people underestimate the pleasure they'll derive from it, research at the University of British Columbia in Vancouver, Canada, has shown. Before starting an hour-long workout session, exercisers at gym predicted on a scale of one to ten how much they expected to enjoy themselves. They would up having significantly more fun than they had expected, regardless of exercise intensity, and this was consistent for cardio, yoga, and Pilates classes. People focus disproportionately on the unpleasantness of getting a workout under way, psychology researcher Matthew Ruby and his colleagues found. When the study participants predicted their enjoyment of the warm-up, main activity, and cool down separately, thereby diverting their attention from the initial effort, they reported greater expectations of satisfaction, as well as stronger intentions to exercise regularly.

Cold Risk

People who are depressed may have an increased chance of catching colds. Hwa-Cheol Kim, a researcher at Inha University in South Korea, led a team that surveyed 1,350 people. Although roughly half of them said they'd had cold symptoms in the past four months, the incidence was much higher among those who six months earlier had reported signs of depression, such as sadness, guilt, sleep and eating changes, trouble concentrating, and loss of energy. The researchers say that depression may cause changes in the immune system that can increase susceptibility to colds.

Smart Mistakes

People's ability to fix their mistakes has as much to do with their beliefs about learning and intelligence as their intellect. When study participants spotted errors they'd made on a test, those who believed that intelligence can be improved with effort--rather than fixed early in life--had greater brain activity associated with the desire to the correct problem, and they performed better, according to Jason S. Moser, an assistant professor of psychology  at Michigan State University, and his colleagues. Other research on people with this outlook (described in the book Mindset by Carol Dweck) suggests that they tend to see mistakes as learning opportunities instead of personal failures, Moser says.

Health Tips

What's more important for heart health--diet or exercise?

That's like asking a mother which child she loves most, joked Lori Mosca, M.D., director of preventative cardiology at New York-Presbyterian Hospital, when I put this question to her. A healthy diet and exercise improve cholesterol and lower blood pressure and blood sugar--all factors that play a role in heart disease. You can start small, says Dr. Mosca: A few laps around your office or dropping your daily caramel latte can make a difference.


The Spice of Life

Cinnamon may have benefits beyond jazzing up your favorite hot cereal. A new scientific review found that regular users of the aromatic spice experienced declines in total and LDL cholesterol and triglycerides, along with a slight boost in HDL levels. The daily "dose"?? As little as a small sprinkling (less than 1/8 teaspoon) could be enough for some people; for others, it takes up to 2 1/2 teaspoons. For the higher amounts, you may want to reach for a supplement, not the spice jar.

Eat-Well Equation

Grilled fish and veggies may seem more appealing once you consider the time and sweat it'll take to work off that fried chicken entrée. When dinners were given menus that included the minutes of brisk walking needed to burn off each item, they ate about 100 fewer calories than when menus offered no extra intel. Listing calorie counts alone (also tested in the study) didn't help people restrain themselves, so better to think about your favorite treats in terms of exercise costs.

Don't Think and Drive

Intense thought (like mulling over a work crisis) is as dangerous behind the wheel as fatigue or chatting on a cell phone. In a French Study, half of drivers reported that their minds had not been on the road when a crash occurred, and 17% of accident causers had been pondering highly distracting topics (compared with 9% of those injured in wrecks that weren't their fault).

Maintaining any five of these seven healthy behaviors--getting regular exercise, eating a good diet, controlling your weight, not smoking, and having normal BP, cholesterol, and glucose levels--drops cancer risk 39%.

Light Weight

Sleeping in complete darkness may help prevent weight gain and depression, research suggests. Over eight weeks, mice exposed to dim lighting at night--the equivalent of leaving on a television, computer, or adjacent bathroom light--gained 50% more weight than mice in total darkness, despite similar caloric intakes and activity levels. And hamsters subjected to nighttime light experienced a rise in depressive behaviors. The light may throw off the biological clock and increase nighttime eating, says researcher Laura Fonken, a doctoral student at Ohio State University in Columbus. If the findings hold rue for humans, she adds, people may benefit from a consistent sleep schedule and window curtains or sleep masks.

Stealth Dieting

There's an effective way to cut calories in a meal without feeling deprived, a study demonstrates. Researchers served 41 volunteers breakfast, lunch, snacks, and dinner on three occasions; each time they provided the same meals, but the main dishes contained different amounts of steamed and pureed carrots, squash, or cauliflower. When given a dish that was 25% vegetables compared with one that had none, the participants consumed 360 fewer daily calories on average but reported no differences in hunger, and fewer than half realized that the dishes had been altered. "Even people who don't particularly like vegetables didn't notice they were there and liked the food just as much," notes Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan. However, you don't need to puree the vegetables in order to get the benefit, she adds.

Sleep and Exercise

Contrary to common belief, exercising before bedtime does not disrupt sleep, recent studies have found. Finnish scientists monitored 11 young adults in a sleep laboratory. On one night, they instructed the volunteers to ride a stationary bike within three hours of bedtime until they were exhausted; on another night, everyone simply rested before bed. The participants had significantly higher heart rates during the night they exercised, but despite this physiological arousal, there was no apparent detriment to sleep quality--in fact, they fell asleep faster and had slightly more deep sleep. A Belgian study of nine volunteers who rode an exercise bike for 60 minutes within two hours of bedtime produced similar results. The research involved only people who generally had untroubled sleep, but late workouts might actually benefit people with mild sleep problems, says researcher Daniel Berckmans, a professor of bioscience engineering at Katholieke Universiteit Leuven, a university in Belgium. After engaging in physical activity, the body experiences faster heat loss, which helps speed up the onset of sleep, Berckmans explains.

Sleep Clocks

Many women's circadian rhythms are shorter than average, making it difficult to stay up late. Researchers at Harvard Medical School studied 157 volunteers who spent several weeks in a laboratory shielded from cues about the time of day. 35% of women had an intrinsic daily cycle that lasted less than 24 hours, causing their bedtimes to keep drifting earlier, versus only 14% of men. Besides preferring earlier bedtimes, women with fast clocks may complain of waking up too early, says lead author Jeanne Duffy, associate neuroscientists at Brigham and Women's Hospital in Boston It's hard to fight these biological tendencies over the long term, but increasing light exposure in the evening and reducing it in the morning should help, Duffy says.

Hunger Games

A woman's mind-set while eating may influence her metabolism, surprising research has shown. People who drank 380-calorie milkshake experienced a greater decline in levels of the appetite-stimulating hormone ghrelin when they were told it was a 620-calorie "indulgent" shake than when they were told it was a 140-calorie "sensible" one. Lower ghrelin levels promote weight loss by curing hunger and increasing the rate at which calories are burned, says the study's lead author; Alia J. Crum, a researcher in psychology at Yale University. She advises dieters to get into an "indulgent mind-set." For example, don't focus on the fact that a salad is healthy; instead focus on its decadent aspects, such as the dressing or cheese.

Flat Belly Strategy

The fight belly fat, women should focus on aerobic exercise and a healthy diet rather than strength or abdominal training. In an eight-month study of overweight, initially sedentary people, jogging 12 miles per week reduced abdominal fat, but weight lifting--either alone or combined with jogging--had no impact, according to Cris Slentz, an exercise physiologist at Duke University in Durham, North Carolina, and his colleagues. In another study, published in the Journal of Strength Conditioning Research, healthy but inactive volunteers who committed to 75 minutes of abdominal exercises such as sit-ups weekly for six weeks had no reduction in belly or total fat compared with an untrained group. Resistance training increases muscle mass, but, contrary to popular belief, it does not boost one's metabolism enough to reduce fat mass, Slentz says.

Hair-Loss Risks

Hair loss in women is more related to environmental factors than to genetics, according to a 2009 study, and the latest research pinpoints some surprising contributors. Among 49 pairs of identical female twins, divorced or separated women had greater thinning than their stably married twins, which probably has to do with stress and its effect on hormones, says Bahman Guyuron, a professor of plastic surgery at Case Western Serve University in Cleveland. Self-reported stress was found to increase the risk of hair loss, as was smoking, high blood pressure, and excessive sleep (more than eight hours a night); regularly consuming caffeine, exercising wearing hats, and using sunscreen reduced risks. Excessive sleep may increase testosterone--which is known to cause balding in women--and caffeine may inhibit the hormone's ill effects on hair follicles, Guyuron speculates. Sun damage appears to accelerate hair loss, he notes.

Step Up Your Energy

Instead of downing another cup o' joe when you feel the afternoon slump, find a staircase. A new University of Georgia study found that walking up and down stairs for 10 minutes at an easy to moderate pace gave people more energy than consuming 50 milligrams of caffeine. Researchers believe that when the brain releases feel-good neurotransmitters during exercise, it also activates neural circuits that give you an energy rush. 

Start You Morning Right

The early bird gets the . . . best sleep? Maybe. People exposed to bright light during the morning hours fell asleep father in the evening, reported feeling less depressed, and had fewer sleep disturbances than those who soaked up less, according to a study in the journal Sleep Health. So take a stroll outside in the a.m., or work near a window or a light box.

A Better Health Measurement

Chances are you've heard about body mass index (BMI), an approximation of body far. But BMI doesn't take into account how much of your weight is due to muscle mass; many doctors now consider the waist-to-hip ratio a more accurate way to assess your health. In fact, a study in the Annals of Internal Medicine found that compared with a high BMI, a high waist-to-hip ratio was a better predictor of whether a person was likely to die in the next 10 years. Here's how to find your ratio:

1. Stand up straight, exhale, then wrap a tape measure around your waist at its smallest point. Note the number.

2. Next, wrap the tape measure around your hips at the widest point. Write down the number.

3. Divide your waist number by your hip number. For women, a healthy target is 0.85, while a 1 or higher puts you at a greater risk of heart disease and stroke. Talk to your doctor if your number is in the high range. 

A Stroke of Good Luck via Allure

This may be the final word on low-fat diets. More and more, research supports a tastier and healthier approach to eating: the Mediterranean diet. One of the latest studies comes from Spain, where researchers found that the menu--means, dairy, seafood, minimally processed whole grains, healthy fats from olive oil and nuts, and an abundance of vegetables and fruits--can virtually eliminate an increased genetic risk of stroke. Among people who have two copies of a particular "stroke gene," those who ate a low-fat diet had three times the usual risk of a stroke, while those who followed the Mediterranean plan had no higher odds than folks who didn't carry the problem gene. An extra payoff: People on flavor- and nutrient-rich diets like the Mediterranean one have an easier time controlling their weight than low-fat eaters, studies suggest.

Weight Matters via Allure

As the American obesity epidemic continues to balloon, public-health advocates face another hurdle: Lots of people with weight problems don't even know they have them. New research from the University of Texas Medical Branch at Galveston shows that nearly 25% of overweight women (those with a BMI of 25 or above) think they're merely average, which 16% of average to thin women think they're overweight. In short, obesity is gradually becoming the new normal. And mirrors apparently lie.

What's more, there are economic consequences to this delusion. A University of Florida survey found that very thin women earned a whopping $15,572 more per year than average-weight women. And economists at the University of Texas at Austin made a broader point, suggesting that "the majority of beauty's effect on happiness works through its impact on economic outcomes." So: Thin, beautiful people are happier in part because society values them more in terms of cold, hard cash. It may offend our moral sensibilities, but, unlike mirrors, numbers don't lie.

Bad Weather Preparation via Better Homes and Gardens

Quick-hit checklist of items to have on hand in the event of an emergency:

1. Flashlight and a portable battery-operated lantern
2. Battery powered or hand-crank radio
3. Extra batteries
4. First aid kit and a 7-day supply of any medications or medical items that your family uses regularly
5. Extra cash--small bills in case ATMs and credit card machines aren't working
6. At least one gallon of water per person per day, enough to last two weeks
7. Foods that have an extended shelf life, like dry beans, canned tuna and salmon, pasta, dried fruit, and shelf-stable milk--enough for two weeks
8. Disposable plates, flatware, and a way to heat up canned goods, such as a small camp stove

Six Sneaky Sleep Stealers via Better Homes and Gardens

A hectic world often translates to less rest, but sleep isn't a luxury you can forgo. Not getting enough has been linked to just about every health condition, including diabetes, hypertension, and depression. Getting less than six hours of sleep is a risk factor for heart disease and the obesity epidemic. Disturbing your circadian rhythms can impact the production of hormones that help regulate your appetite and your body's storage of fat. These six unexpected culprits might be keeping you up.

1. Not winding down before bed

"Most people think they should conk out as soon as the lights go off," says Michael Breus, PhD., a clinical psychologist and sleep specialist. "But it's more like slowly pulling your foot off the gas and putting it on the brake." In other words, you need time to decompress. His advice: Set an alarm to go off at least 30 minutes before your bedtime; that's your signal to dim the lights, put on your pj's, and do anything else that help you unwind.

2. An in-your-face alarm clock

"The ideal alarm clock wouldn't even have numbers on it; it would just go off when you need it to," says Steven Feinsilver, M.D., director of the Center for Sleep Medicine at Mount Sinai Hospital in New York. Many people wake up during the night, see what time it is, and start worrying about how long they have before they need to rise and shine--which only makes them even more anxious. If you're prone to this habit, simply turn the clock around. Also, try to avoid using your smartphone as an alarm; the dings or lights of Twitter feeds and newsletters going out in the middle of the night can interrupt your sleep. Even if you turn the alerts off, having your phone right near you on the nightstand can create a sense of urgency and anxiety.

3. A nightcap

Even just one drink right before bed can impact your sleep quality and snoring, because alcohol relaxes the muscles at the back of the throat, Feinsilver explains. And, while that drink might make you relaxed or drowsy at first, the effect wears off in about two hours. At that point, many people can have what's called a rebound, and wake up tossing and turning.

4. A cheesy dinner

Most nonprocessed cheese--like cheddar, Swiss, and blue--contain tyramine, an amino acid that prompts your body to release a stimulating brain chemical called norepinephrine. "Norepinephrine constricts your blood vessels and can raise blood pressure, neither of which is conducive to sleep," says Robert Rosenberg, D.O., medical director of the Sleep Disorders Center of Prescott Valley, Arizona, and author of Sleep Soundly Every Night, Feel Fantastic Every Day. Rosenberg also recommends avoiding spicy food in the evening (it can exacerbate acid reflux), as well as fatty fare like steak and French fries. "Your body has to spend more energy to digest these foods, and it's difficult to wind down and sleep when our GI tract is working that hard," he says.

5. Getting ready for bed in bright light

"A bright overhead fixture gives off more than enough light to reduce the production of melatonin, the sleep-inducing hormone that your body produces to help you wind down," Breus says. Take the bathroom lighting down a notch by installing a night-light or dimer switch.

6. One last tweet

It's tempting to connect with your virtual social circle whenever you have a free moment, but emailing, texting, tweeting, or posting photos is an inherently stimulating activity, which revs up your nervous system. "We need to quiet our brains before bed," says Shelby Freedman Harris, PsyD., director of the Behavioral Sleep Medicine Program at Montefiore Medical Center in New York City. Cozying up with your tablet or smartphone is also a problem because these devices emit blue light, which interferes with your body's production of the sleep hormone melatonin.

Tip: Sleep with a snorer? Have your bedmate face the other direction, and build a wall of pillows between you. Snoring is a sound wave, and the pillows will physically help block the acoustics.

Remedies for Rest: What works and what doesn't

• Lavender: Yes
• Don't expect miracles, but a few studies have shown that inhaling this soothing scent seems to improve sleep, it might activate the brain's limbic system, which plays a key role in regulating mood and emotion, Rosenberg says.
• Chamomile tea: Maybe
• Many people swear by this herbal tea, and it won't hurt you. Feinsilver says. But there's not much scientific proof to back it up. If tea helps calm you, Ojile says that any decaf is fine.
• Valerian: No
• Study results are mixed, and the herb can interact with medications including antidepressants, pain relievers, and anti-seizure drugs. Too risky.
• Warm milk: Yes
• Milk contains tryptophan, an amino acid that your body converts to melatonin and the calming brain chemical serotonin. Many people also simply find it comforting, and anything relaxing is good for sleep.

The Good Kid Project: Confidence via Better Homes and Gardens

In our ever-competitive, social-media fueled world, it's easy to forget that confidence involves embracing your strengths and weaknesses, as well as developing a sense of self without being self-centered.

To lay the groundwork for kids to build their confidence, you have to show that you have faith in them. This involves giving age-appropriate responsibilities, and letting kids make--and figure out how to recover from--mistakes. Of course, children need your guidance along the way, so here's how you can create a nurturing environment that allows kids to discover and test their abilities.

Ditch Responsibilities

Accept your children for who they are, and don't compare them to other kids. If your child says, "I'm not good at...", emphasize that we're all better at some things than others, and the more you practice, the easier it gets. As I tell my girls, a world in which everyone were perfect would be pretty boring. Also, remind kids to enjoy the process of learning, rather than just honing in on the win or "getting it." When my daughter gets frustrated trying to figure out a math problem, I help her focus on the fun of the challenge, which takes some of the pressure off and enables her to persevere.

Mind Your P's and Q's

Kids pay close attention to what you say--about them, about friends and family, even about yourself. Beware of labels, and making announcements like "You're just shy" or "Sports aren't your thing." This can damage a child's sense of self, , discourage healthy risk-taking, and even become a self-fulfilling prophecy. Also make a real effort not to put yourself down in front of your child. If you do make a mistake, frame the situation empathetically and proactively ("I messed up; next time I will...") rather than judgmentally ("I'm so stupid").

Support Self-Expression

Encouraging children to convey both positive and negative feelings helps them tap into and control their emotions, which enables them to be articulate and to feel secure in their own thoughts and opinions--and that's what confidence is all about.

Elizabeth Lombardo, PhD.

The Good Kid Project: Self-Reliance via Better Homes and Gardens

Fostering independence is truly a balancing act: Children need--and want--rules to follow, but if we hover over their every move, we prevent them from developing a sense of trust in themselves, their judgment, and their ability to recover from mistakes. Teaching self-reliance involves giving kids firm guidelines, as well as the room to apply and even test them. Remember, it's normal for kids, especially teenagers, to challenge parents' authority: This is part of what helps them hone their decision-making skills. Use these strategies as a starting point.

Give Kids Responsibilities

Children of all ages can take on tasks that will help boost their sense of self-worth and autonomy. Younger kids can fold and put away laundry and help clear the dishes. As children move into their teens, they might mow the lawn, walk the dog, or even get an age-appropriate job. Involve kids in deciding on their duties, and be explicit about what's required; your idea of clean might not mirror theirs. Don't forget to establish clear-cut consequences for not finishing, and stick to them. You can give praise, but use it to prompt kids to take pride in their own hard work. For example, when my daughter cleans her room, I say, "Wow, how does spending time to organize your toys so well make you feel?"

Let Them Problem-Solve

Be a guide, not a "fixer," as your children confront challenges. Instead of just offering solutions, help them think things through by asking open-ended questions like, "What do you think would be a good way to handle that situation?" "How would that approach affect you, your friends, and family?" When things don't turn out the way a child envisioned, ask: "What went into your decisions? What might be a different tactic to try next time?"

Make Room for Mistakes

We're so afraid to let our kids fail, yet recovering from slip-ups, big and small, is a prime building block of self-reliance. Encourage healthy risk-taking, such as trying out for a new team or taking a challenging class, and reframe the concept of "failure" as a chance to learn and improve. Assure your children that their efforts, and how they bounce back, are what really matter.

Elizabeth Lombardo, PhD.

The Good Kid Project: Perspective via Better Homes and Gardens

During the tween and teen years, kids tend to be very "me"-focused, and this is completely normal. They're consumed with their own behavior and appearance, and they have a heightened sense of self-consciousness that can narrow their view of the world. Even so, there's a lot you can do to broaden their outlook.

Discuss Disappointments

Whether it's not making the team or getting a bad grade, setbacks can feel catastrophic. Rather than trying to minimize the situation, help your child analyze what happened, which will ultimately lead him to realize more opportunities will come down the road. Coach him by asking question like, "What can you do when things don't go your way?" and "How can you use this experience to help you grow?" And while you don't want to be accusatory or punitive, asking, "What could be some of the reasons this happened?" can help your child feel more in control. Prompting him to come up with the answers will develop his own perspective, as well as coping skills that he can draw on throughout life.

Spend Time Outside Your Circle

Encouraging children to interact with people from different cultures and vantage points is key to widening their frame of reference. Nurture relationships with relatives from various backgrounds, and have them share their stories with your children. You could also reach out to a cousin in the same age range who lives in a different town, or ask your child's school if it works with vetted organizations that can facilitate a pen-pal exchange. Let these experiences be jumping-off points for open conversations. The goal is to expose your child to people of various backgrounds so he can note how they might be different--but also similar.

Elizabeth Lombardo, PhD.

Family Bucket List via Real Simple

1. Volunteer together: Take a cue from your child's interests. If your child likes dogs, volunteer at an animal shelter. To search by interest, go to generationon.org for volunteering opportunities near you.

2. Watch all your old home movies

3. Kick the can: Games that put everyone on a level playing field, such as boccie ball, croquet, capture the flag, and kick the can. These games are customizable to age and ability. For more, go to bluearth.org.

4. Make a time capsule: Include the big stuff (artwork, school reports, notes to future selves) and the little (movie stubs, a printout of a Facebook page, a toy with its batteries removed so they don't corrode). Don't include technology that won't stand the test of time, and make sure to include a silica-gel packet. Store them in an archival box, and keep the box in a cool place. Don't bury it; everything will be soggy.

5. Plant something: Surefire plants such as zucchini, cherry tomatoes, and bush beans are the best options. Use a one-by-two foot self-watering planter, and let your cofarmer handle the watering and harvesting. You may pull out more of your fair share of weeds, but it may convince your children to eat a vegetable.

6. Run (or walk) a 5K

7. Get cooking: Teach your kids an old family recipe. Kneading dough is a great activity for kids who love Play-Doh.

8. Go to the movies and see a double feature

9. Create self-portraits: Insights into how your child views themselves. Preserve the results for future posterity.

10. Take a trip with just one child; no siblings allowed

11. Go camping

12. Explore your family tree: Turning genealogy into a game of detective can help them get excited about family history. They can make a cardstock tree or ancestor trading cards.

13. Visit the places where Mom and Dad grew up

14. Start a family book club: Choose stories that appeal to all ages, such as Roald Dahl. Even better if there is a movie version that you can watch when you are finished.

15. Go on a scavenger hunt: Clues that are open to interpretation are more fun for them and less competitive.

16. Make up a song

17. Take a stay-cation: Get day-trip ideas from your local tourism bureau, and take a break from responsibilities and chores.

18. Save up money and do something special with it

19. Build something: Step by step instructions from websites like builtbykids.com can help guide you. Keep the projects age appropriate, and be flexible with material choices.

20. Spend the weekend unplugged from TV's, computers, phones, and gaming devices.

21. Build a fort

Dinnertime Rules for Cooperative Eating via Real Simple

1. Say "thank you" before each meal and mention something nice that happened that day.
2. Try three bites before saying you don't like something.
3. Choose your own portions, within reason.
4. Once a week, kids plan the menu, giving them control over the meal.
5. Have the kids eat peas and carrots first.

Growing Lessons (Guidelines for Diet, Sleep, and Exercise) via Real Simple

1. Dehydration

Young children may not ask for a drink until they are very thirsty, which means they are already beginning to dehydrate. Make sure to offer water throughout the day. Symptoms of dehydration include light-headedness, nausea, and weakness. Younger children should drink about 32 oz. of water daily and older children should drink about twice as much.

2. Physical activity

The Centers for Disease Control and Prevention recommend that kids and adolescents get at least 60 minutes of age-appropriate exercise daily. Playing outside, as opposed to concentrating on screens, can help decrease nearsightedness in children. Overtraining can be an issue in older kids that are participating in year-round sports. Fatigue, trouble sleeping, and a lack of motivation can be warning signs.

3. Diet

Very young children need more fat and calcium than adults do. Giving kids a variety of foods is the best way to insure they are getting the nutrients they need. Dairy and leafy greens are the best sources of calcium, and avocados, olive oil, and nuts are the best sources for fats.

4. Environmental toxins

Continued exposure to household chemicals and pollutants is especially bad for children. Issues like allergies and asthma are more prevalent in children who have greater exposure. Opt for non-toxic cleaners without harsh ingredients. Open windows whenever possible, not just when you are scrubbing the bathroom. Keeping your kids out of hair salons as much as possible is also helpful.

5. Sleep

Toddlers require about 12 to 14 hours a day (including naps), and kids ages 5 to 12 need 10 to 11. Don't sacrifice your toddler's naptime to run errands. Some questions to consider to reveal if your child is getting enough sleep:

    Does your child wake every morning at her regular time without your help?
    Is she alert throughout the day and in (relatively) good spirits?

Additionally, screen time before bed suppressed melatonin production in the brain and can't hurt your child's sleep.

How to Afford Collge for Your Children via Real Simple

Newborn to age 7:

    Once your emergency fund and long-term finances are on track, the best place to start saving for college is a state-sponsored 529 plan, a type of investment fund that allows your earnings to grow, tax-free, as long as you ultimately apply the money toward higher-education costs. What's more, your state may offer additional tax breaks, like a full or partial state-income-tax deduction on contributions. You can invest in any state's plan; fees and plan specifics (such as investment options and additional benefits) vary greatly. To compare, go to savingforcollege.com. Worth mentioning: Be sure to open a 529 account naming you (not your child) as the owner to minimize the impact on her financial aid eligibility and to make sure the funds are used according to your intentions.
    Of course, every parent wonders how much to save. And with years to go before college starts, there is really no way to know the amount that you will need. However, you can get a rough idea of how much you should stash away annually by using the college-savings calculator at finra.org. When making your allocations, put around 80% of your portfolio in riskier investments, like stocks, since you have more than 10 year before you will need the money. Then invest the remaining 20% in more conservative bonds.

Ages 8 to 14:

    No need to panic; there's still time to put aside cash. Try to set a minimum amount to save each month and stick to it, even if it's just $50. (If college is a decade away, you will have saved at least $6,000 by the first day of school.) And remember: any savings is better than none at all. Keep your portfolio only moderately risky, with about 25% invested in stocks and the rest in bonds.
    Now is also the time to start thinking about the major money decisions that you might be facing in the upcoming years. When awarding financial aid, universities calculate the family's annual finances starting on January 1 of the student's junior year in high school. So if you plan to withdraw money from a retirement account, sell a rental property, or sell a lot of stocks that would net capital gains, consider doing it soon so your profits will not factor into your child's aid eligibility.

Ages 15 and up:

    It's not too late to put money into a 529 plan if you can: invest 70% in bonds and 30% in cash. No extra cash? Don't divert money form your retirement account to your child's college fund. Your child can apply for aid, but there is no similar relief for retirees.
    Instead, devote your energy to seeking out financial aid opportunities. You won't be alone: two-thirds of students receive some assistance, according to the U.S. Department of Education. Be sure to fill out the Free Application for Federal Student Aid (fafsa.ed.gov), which makes your child eligible for hundreds of federal and state need-based grants and loans. This is also used by most schools to determine aid packages. Be prepared to fill out additional applications for some schools. It's also worth calling the financial aid office at each college and asking about specific merit-based scholarships (for athletics, academics, and the arts). Look for additional scholarships that are not specific to one school at bigfuture.org or scholarships.com.
    If your child has already been accepted to a university and you have applied for assistance but received less than expected or were denied, call the school's financial aid office and ask for a reassessment. The amount of aid could increase if your situation has changed (say, you lost your job) or if you have a costly burden that is not easy to explain in a form, such as caring for an elderly parent. Say, "Recently, my financial situation changed. Here's what's happened," and present your case. Also mention if you've been offered a better aid package from a rival school. If your child is viewed as "highly desirable," the school may pony up more assistance.

10 Ways to Get Great Photos of Your Kids via Real Simple

Turn off your flash

The pros think most point-and-shoot flashes are lousy. Turn it off and pump up the ISO setting (the amount of light the lens allows in). Set it between 1,600 and 3,200; play around to see what works best in your environment.

Stuck inside? Get to a window

You'll get your best shots outside. But, if you're indoors, try to situate everyone next to a window for a soft, natural light. Beware of lamps: They often create yellow "hot spots" in photos.

"Yes" is the new "cheese"

It's more of a natural word for kids to shout, and it's a surefire way to get big smiles.

Embrace the chaos

Capture the unfiltered moments. They'll be better reminders of this time in your life than a perfectly styled portrait. The most compelling photos usually have an element of unvarnished truth-even if that means a cranky, crying, pantsless three-year-old. (That image will make everyone smile one day.)

Fill up the frame

Resist the urge to put that little face in the exact center, leaving an empty expanse above it. Let your child fill the frame so the focus stays on him.

Photograph them doing what they love to do

Or eating what they love to eat. Toy trucks and mac and cheese can be the greatest photo props ever.

The sun is your enemy

Unless you want to see a bunch of squinty eyes, head for shade. Cloudy days are actually the best; the filtered light makes everyone look good. A bright sun is never flattering.

Turn them to face the light

If may sound counterintuitive, but if you're going to take a photo in the full sun, have your kids try to face it. Try to keep the sun over one of your shoulders. This position will cast light across your subjects; faces in a more pleasing way.

Take inspiration from old photos

Think of memorable shots from your own childhood. You know that beloved one of you and your siblings at the lake? Re-create the moment with your own kids and frame the two side by side on a shelf.

Quit zooming

Move in closer, getting down to the kid's eye level. Your photos will feel more intimate.

The Dirty Dozen (Spot-Removal Techniques) via Real Simple

To take the usual stain suspects out of carpets and upholstery, these are the best homemade solutions (apply each with a towel).

1. Yard Dirt

Let dry, then vacuum up loose particles. Next, apply 1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water. Remove soap residue with a damp towel; blot. Repeat until the stain is gone. Or try Shaw R2X Carpet Stain & Soil Remover.

2. Snow and Salt

The calcium chloride in salty melted ice is alkaline and can leave a brownish stain. First, vacuum up what you can. Next; neutralize with a vinegar solution (1 part white vinegar, 1 part water). Blot with a towel from the edge of the stain inward. Follow with a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water), then remove with a damp towel.

3. Pee

Soak up wetness with a towel. Apply a solution of 1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water. Remove soap residue with a damp towel; blot. If the stain persists, blot on an ammonia solution with a damp towel. When the stain is gone, apply a vinegar solution (1 part vinegar, 1 part water). Blot with the damp towel. For odors, also try SSS Bio-Enzymatic Spotter.

4. Blood

Apply a solution of cold water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water). Remove soap residue with a damp towel; blot. If the stain persists, blot on an ammonia solution (1 tablespoon clear household formula plus 1 cup water)with a damp towel. Then use peroxide solution (1/2 cup hydrogen peroxide plus 1 teaspoon household ammonia). Let stand for a few hours. Repeat if necessary. When the stain is gone, blot on a vinegar solution (1 part white vinegar, 1 part water). Follow with a damp towel.

5. Vomit

Apply a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water); blot, don't rub. Remove soap residue with a damp towel; blot. Repeat if necessary. If the stain persists, blot on an ammonia solution (1 tablespoon clear household formula with 1 cup water) with a damp towel.

6. Poop

Apply a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water). Remove soap residue with a damp towel; blot. Repeat. If the stain persists, blot on an ammonia solution (1 tablespoon clear household fomula with 1 cup water) with a warm, damp towel. Or try the two-art Guardsmen Fabric First Aid Stain Remover system. Level 1 is a cleaner, Level 2 is a solvent.

7. Milk

Soak up as much wetness as possible with a towel. Then apply a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water). Remove soap residue with a damp towel; blot. Repeat if necessary. Or try Shaw R2X Carpet Stain & Soil Remover.

8. Tomato Sauce

Scrape off dried sauce, then apply a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water). Remove soap residue with a damp towel; blot. If the stain persists, blot on an ammonia solution (1 tablespoon clear household formula plus 1 cup water) with a warm, damp towel.

9. Food Grease

First try Guardsmen Fabric First Aid Stain Remover Level 1 cleaner (see #6). Apply sparingly to a cloth (not directly to the stain) and work in. If the stain persists, apply Level 2 solvent. Follow with a damp towel, blot excess moisture. Or try Shaw R2X Carpet Stain & Soil Remover.

10. Juice or Berries

Scrap up any solids, then apply a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water). Remove soap residue with damp towel; blot. If the stain persists, blot on an ammonia solution with a warm, damp towel.

11. Marker or Sharpie

First try Guardsmen Fabric First Aid Stain Remover Level 1 cleaner (see #6); apply sparingly to a cloth (not the stain) and work in. If the stain persists, apply level 2 solvent. Follow with a damp towel; blot excess moisture. For walls, use dish soap and wet soft, non-cellulose sponge, which shouldn't harm paint.

12. Ground-in Crayon

Apply a solution of warm water and dish soap (1/4 tsp. nonbleach Dawn, Joy, or clear Ivory dish soap plus 1 cup water), using a wet sponge. Blot from the outside of the stain to the center; reapply as necessary. Remove soap residue with a damp towel; blot. For serious cases, you can also try the Guardsmen Fabric First Aid Stain Remover system (see #6).

The Good Kid Project: Taking Responsibility via Better Homes and Gardens

Question:
My son's room is always a mess. How can I get him to be more responsible with his stuff?


Answer:
It might be tempting to throw your hands up at the messiness, but helping kids develop--and stick to--the habit of being organized is beneficial on many levels. Clutter can cause stress, so having a tidy room can increase productivity and help with academics; he'll be better able to find and focus on his homework. When you're setting guidelines, talk about these bigger-picture benefits: The responsibility he takes over his room will help him now at school, in the long run at work, and in life overall.


Start by letting your child know exactly what you expect. Clean to you might mean "all the clothes in the closet or hamper," but to him it might simply mean "everything off the floor." Most kids won't keep things 100% orderly, so consider what's necessary versus what would be nice. You could set the minimum standard, then shut his door if that drives you crazy.


Once guidelines are clear, set a time frame--perhaps  that all clothes are put away by the time he goes to bed. And establish meaningful consequences. One good strategy: allowing screen time only after his room is clean. If he falls short, stick to the consequences, as that's the only way your child will take your standards seriously.

The Good Kid Project: Extracurricular Choices via Better Homes and Gardens

Question: After playing just tree trumpet lessons, my son wants to quit--but playing an instrument is such a good thing. Do I push him to stick with it?


Answer:
While it's true that learning an instrument is good for brain development and can help kids do well in school, they only get the benefits if they're engaged and willing participants.


Some kids need a little push to stay the course, then they get in the groove of playing music; others are just not interested. Tell your son he has to continue the lessons for a set time. To help decide whether he should quit after that, get some intel about why he wants to stop. A good start: Ask what he doesn't like about the trumpet. Is he frustrated because he doesn't think he's good? If so, you can talk about having fun instead of trying to be the best. If he's bored, maybe he can choose the songs he learns, switch teachers, or even try another instrument.. Once the time is up and you've tried to make it enjoyable, if your son still isn't into it, discuss next steps and possible replacement activities..


When deciding whether to let a child stop an activity, think about the "why"--on your end and his. If he truly doesn't want to continue, then there's no real upside to forcing him. Also consider: Are your interests or his at play? Were you hoping music would become your child's career? Extracurriculars are a beneficial part of a child's education; my strategy is to let kids choose one or two themselves. If the activities change, that's OK--trying different things helps kids find their true passions. We want to give kids every advantage, but we have to balance our own desires with theirs.


Elizabeth Lombardo, PhD

The Good Kid Project: Making the Grade via Better Homes and Gardens

Question: My child is having troubles in school, but is so frustrated that she doesn't want to study. How can I help?


Answer:
While it can certainly be difficult to watch your child struggle, this is also a great chance to nurture important life skills, such as perseverance and stress management. Resist the urge to hire a tutor right away, and brainstorm with your child how she can navigate the situation and improve. Because she's already frustrated, take an empathetic approach: Talk about how hard it is to struggle in a particular subject (maybe you have a similar experience to share) and how it's not an all-or-nothing deal. Just because a certain subject isn't coming easily--or even if she gets a failing grade--that doesn't mean she's a failure. The goal isn't just to get a better grade, but to help her learn to problem-solve.
Reframe the situation as a puzzle she can figure out.
The next step is to discuss how she can budget her time and energy to put in the extra work. Talk to the teacher for pointers to support and guide your child's efforts. For example, when it comes to homework, it might be best to tackle the difficult subject first, when her focus is fresh. Or she could try exercising or listening to music to relax before she jumps into her studies.
A tutor should come into play only after you've tried your own plan for a set time, which you can discuss with the teacher. Defaulting to outside help sends your child the message that she can't do this on her own, when she might very well be able to. Working through a setback will give her the confidence to take on other challenges that come her way.
Elizabeth Lombardo, PhD

Ten Best Beaches via Better Homes and Gardens

1. South Padre Island, Texas


Padre has miles of open sand for walking, horseback riding, and, of course, swimming. They city calls itself the Sandcastle Capital of the World, and when you see the creations on display, you'll understand. You can even take lessons, bucket not required.


2. Cannon Beach, Oregon


Walk the scenic oceanfront and marvel at 235-foot Haystack Rock. Do a little horseback riding on the beach, then head to town for culture at the art galleries and community theater. If you have pets in tow, try Surfsand Resort, where rooms come with doggie welcome baskets and pet beds. A kids' club looks after your two-legged companions as well.


3. Myrtle Beach, South Carolina


The ocean is just the sip of the sand dune at Myrtle Beach, which boasts nearly 100 golf courses (and close to as many mini golf greens), live entertainment, and family-friendly boardwalk. At Brookgreen Gardens you can observe local wildlife like alligators and osprey from a pontoon boat, then roam the sculpture garden.


4. Avila Beach, California


Don't miss Friday nights, when this laidback beach town bustles with a farmers and fish market, sack races, and volleyball. For a change from a beach motel, try Sycamore Mineral Springs Resort, with hillside hot tubs and easy access to a hiking trail that leads to the beach.


5. Gulf Shores and Orange Beach, Alabama


With fishing, nature trails, bird-watching, and Gulf views from the Hummingbird zip line at Gulf State Park, there's no lack of activities. But don't get so busy that you forget to take in the sugar-white sand and turquoise water.


6. Hampton Beach, New Hampshire


This 3-mile stretch of New England shoreline offers relaxing family fun with a boardwalk and parasailing. Learn more about marine wildlife at the Blue Ocean Discovery Center, then head over to the pier to catch a classic New England fishing charter or whale-watching excursion.


7. Sleeping Bear Dunes, Michigan


At this national park on Lake Michigan, you'll find 65 miles of shoreline where families can swim, bike, and race down the dunes--which tower higher than a 40-story building. Spend time at the Coast Guard Station Maritime Museum, then take a 20-minute ferry ride to explore the shipwrecks of South Manitou Island.


8. Duck, North Carolina


This tiny Outer Banks town is a true getaway: With few commercial distractions, your family can while away the days boogie-boarding, shell-collecting, and kite-flying. Take a beach stroll; you'll probably catch a glimpse of wild horses.


9. The Wildwoods, New Jersey


From 1950's mod-style hotels to boardwalk custard stands and amusement arcades, this classic Jersey shore town packs a lot into its 5 miles. Take the kids crabbing and show them your skee-ball prowess, then dance the night away at an evening concert.


10. Delray Beach, Florida


For the kids: 2 miles of wide-open sand and an oceanfront playground. For you walkable Atlantic Avenue with galleries, shops, and restaurants. Base your trip at the historic Colony Hotel and Cabana Club, which offers old Florida charm and access to their private beach club and saltwater pool.

Ten Best National Parks via Better Homes and Gardens

1. Canyon de Chelly, Arizona


Navajo legends come to life in a red rock canyon that you can explore in a four-wheel drive vehicle with a Native American guide. Look for ancient cliff dwellings, rock paintings, and Spider Rock, an 800-foot sacred sandstone tower. Back at the park's hotel, try local fare like fry bread tacos and blue corn pancakes.


2. Isle Royale, Michigan


The adventure starts with your ferry or seaplane trip out to these islands in the northwest corner of Lake Superior. Once there, you'll find 165 miles of hiking trails and boating routes; catch your winks by camping or staying at the park lodge or cabins.


3. Great Basin, Nevada


A mountain peak topping 12,000 feet and a cave tour revealing rare marble formations are the highlights of this park near the Nevada-Utah border. Another can't miss: breathtakingly clear night sky views of planets and the Milky Way.


4. North Cascades, Washington


Accessible by car or ferry, this gem (120 miles from Seattle) offers views of 300+ glaciers--more than in Glacier National Park. Even while hiking, you can't help but relax surrounded by waterfalls and alpine meadows. Kids (ages 3 and up) can complete the Junior Ranger program.


5. Badlands, South Dakota


Prehistoric animals once roamed this otherworldly landscape of soaring pinnacles and twisting valleys, a few years ago a 7-year-old found a quarry of saber-toothed tiger skulls. Now the park is home to bison and prairie dogs.


6. Cuyahoga Valley, Ohio


Hike or bike along the historic path of the Ohio & Erie Canal and catch a glimpse of beavers, bald eagles, and great blue herons. Do a little family fishing at the catch-and-release ponds and rivers, then get the whole crew involved in EarthCaching, a treasure hunt using the GPS on your smartphone.


7. Redwood, California


Surf and turf are on offer in this remote Northern California spot: Beachcomb on 40 miles of oceanfront, then head inland to see the world's largest trees as well as herds of majestic Roosevelt elk, which nearly went extinct last century.


8. Zion, Utah


It's easy to drink in the scenery of this red rock canyon while hiking or on horseback. The more athletic and adventurous (minus young kids) can try the Narrows canyon, where you make your way though the Virgin River, or Angel's Landing trail, which runs along a narrow rock, leading to a pinnacle that juts out over the park.


9. Congaree, South Carolina


This Southern, sometimes swampy, home to herons and otters is easily observed from a boardwalk trail stretching more than 2 miles. Or head deeper into the wilderness on a ranger-led canoe tour; you might have an alligator sighting.


10. Great Sand Dunes and Preserve, Colorado


The amazing 75-story dunes (which accumulated over the past 444,000 years) are more than just a sight to see. Rent a sand board or sled to ride the hills, or stage a family footrace down the ever-shifting drifts. Afterward, take a 10-minute drive to Zapata Falls and rinse the dust off.

Housekeeping Quotes and Tips

"Be intentional and thoughtful with every furniture and décor choice. In a small space, everything should have a purpose and be functional or meaningful to you." - Betsy Bracken, via Better Homes and Gardens


A trick for keeping space open in a small living room is to use objects that don't obstruct sight lines, such as Lucite or wire mesh coffee tables. (via Better Homes and Gardens)


Rounded furniture is preferable in small spaces because it enables you to move around better, rather than bumping into corners. (via Better Homes and Gardens)

How to Be a Morning Person via Better Homes and Gardens

1. Stop slapping snooze - The extra sleep you get is disjointed and not deep enough, anyway.
2. Catch some early rays - Light stimulates your brain and suppresses the production of melatonin. Turning on a lamp or heading to a window after you wake up can help you feel less sleepy.
3. Don't check email right away - Waking up and worrying about other people's issues right away puts you in a reactive state of mind.
4. Drink water ASAP - The longer you wait before you hydrate makes you more prone to grogginess, fatigue, and general brain fog for your day.
5. Stretch before your feet touch the ground - Deep breathing sends oxygen to your brain and other organs, prepping them for the day. Lie on your back, bring your knees to your chest, and inhale as you move your knees away from you. Exhale as you bring them back.
6. Breakfast fuel - Having protein with breakfast is the healthiest way to start your day. Yogurt and peanut butter are you best options.
7. Streamline your mornings - Ritualize your day by picking a few outfits to wear on rotation and a few standard breakfasts to cut down on energy wasted on small decisions. Set an alarm for 15 minutes before you need to leave the door to help you spend your time wisely. And don't do all your morning prep the night before, making you want to stay up later for me time, just get to bed on time and tackle the rest in the morning.
8. Start your day with good vibes - Skip the morning news, which is depressing. Watch a happy video. Listen to music, gentle to help you wake up, then upbeat to help you get going. Take a moment of mindfulness while you are in the shower to meditate.

Notes on Dressing Your Truth: Type 4

Type 4's Gift:

• Perfecting the world
• "Here's how we can make it better!"
• Downside: stall because nothing is ever good enough
• Critiques can be viewed at criticisms

Type 4's Thoughts and Feelings:

• Mentally organized
• Analyze/overanalyze
• View the world intellectually 
• Share deep feelings only in people they have let in
• Know themselves

Words that describe Type 4 energy:

• Reflective
• Bold
• Still
• Constant
• Precise
• Straightforward
• Black and white

Type 4 Personality:

• Focused, structured, linear
• Stillness - level inner quality
• Need times of solitude
• "Perfectionist" but used honorably
• Ability to focus and tune out other things
• They are the authority on their own lives
• Can be hard on themselves
• "All or nothing" nature
• Can be reserved or bold in their opinions, but generally have hard opinions on things

Type 4 Body Language:

• Poised walk
• Sit upright and can sit still for the longest of any type
• Pure and clear voices
• Speak and process literally, speak concisely
• Common words: "exactly," "perfect"
• Least likely to doodle
• Take care of their possessions - like things to be put away
• Like simplicity in their homes

Physical Features of Type 4's:

• Striking
• Symmetrical
• Smooth lines
• Elongated ovals present in face

Shopping Tendencies of Type 4 Women:

• Want to be unique
• Tend to view their own look as too boring, try to branch out
• Unnecessary to try new things as their look is essentially simple
• Trying to blend, soften, and mute their look will only age them
• Greys can age as well

Shopping and Dressing Tips for Type 4 Women:

• Bold, striking colors are flattering
• Bold jewelry, clear colors
• Black works best of all for Type 4 women
• Large pattern, high contrast
• Black and white together 
• Still fabrics, not a lot of movement
• Smooth textures
• Stripes
• Not dressing your truth makes you look/feel more heavy and frumpy

Dressing Your Truth General Notes:

How do you know which types you are? (all notes that applied to me)

• Type 1:
• Possibilities, open to change
• Bright, bubbly imagery
• Polka dots
• Type 2:
• Feeling overlooked and not receiving credit where credit is due
• Connection to memories and sentimental objects
• Worry about things "too much"
• Detail oriented
• Connect past-present-future
• Type 4:
• Deep thinker, analyze to the point of obsession
• Feel deeply but share only with those close to you
• Take time to reflect alone
• Always seeing ways to improve things
• Impossible for you to fake how you feel
• You are your own authority
• You heard "lighten up" or "you're so mature" a lot as a child
• Being loose is a chore
• Imagery - mountains, still waters, snow, architecture, moonlight, grass, high contrasting images
• Key words: clean, bold, still

The Five Essential Elements of Dressing Your Truth:

1. Design line - What shapes do I see?
2. Texture - How does it feel?
3. Fabrication - How does it fall?
4. Pattern - What level of contrast do I see? What shapes? How loud, large, busy, etc?
5. Color - Tints, tones, shades, or hues (type 4's are hues)