Well-paying jobs with openings
Source: Bureau of Labor Statistics, Occupational Outlook Quarterly, Spring 2004

Occupation Average annual job openings projected 2002-2012* Median earnings, 2002 Registered nurses 110,119 $48,090 Postsecondary teachers  95,980 $49,090 General and operations managers  76,245 $68,210 Sales representatives, wholesale and manufacturing, except technical and scientific products  66,239 $42,730 Truck drivers, heavy and tractor-trailer  62,517 $33,210 Elementary school teachers, except special education  54,701 $41,780 First-line supervisors or managers of retail sales workers  48,645 $29,700 Secondary school teachers, except special and vocational education  45,761 $43,950 General maintenance and repair workers  44,978 $29,370 Executive secretaries and administrative assistants  42,444 $33,410 First-line supervisors or managers of office and administrative support workers  40,909 $38,820 Accountants and auditors  40,465 $47,000 Carpenters  31,917 $34,190 Automotive service technicians and mechanics  31,887 $30,590 Police and sheriff's patrol officers  31,290 $42,270 Licensed practical and licensed vocational nurses  29,480 $31,440 Electricians  28,485 $41,390 Management analysts  25,470 $60,340 Computer systems analysts  23,735 $62,890 Special education teachers  23,297 $43,450 *Openings as a result of new jobs and net replacement needs

 

10 least expensive cars to insure

 

 

If you really want a car that's inexpensive to insure, go down the middle of the road when it comes to buying your next car. Cars likely to have the lowest claims rate of injury, theft and collision are going to get the best rates. Go for a model that is big enough to provide protection to you and your passengers, but not so big as to cause excessive damage in a wreck. Bigger cars provide better protection, but cost more in liability claims because they do more damage to others. The opposite is true for little cars: They don't do much damage to cars they collide with, but their passengers are not as well protected.

Runzheimer International, a Rochester, Wis., consulting firm, studied insurance costs on vehicles priced under $40,000. Below is its list of the least-expensive cars to insure in 2004.

 

Model                       Annual Premium     Value

Saturn Ion                   $1,127                     $11,975 

Saturn L300                $1,158                     $16,995

Chevrolet Colorado     $1,158                     $16,330

Chevrolet Aveo           $1,216                     $11,785

Ford Escape XLS        $1,216                    $19,300 

Mazda 3                      $1,216                    $14,200 

Dodge Caravan            $1,250                    $21,795

Honda Accord DX       $1,250                    $17,190

Hyundai Santa Fe         $1,250                    $19,359 

Toyota Corolla             $1,250                    $14,885

 

Best Metros to Live
 
 1. Madison, WI
 2. Raleigh-Durham, NC
 3. Austin, TX
 4. Washington, DC
 5. Atlanta, GA
 6. Provo, UT
 7. Boise, ID
 8. Huntsville, AL
 9. Lexington, KY
 10. Richmond, VA

Top housing markets
Second-quarter numbers are in. See how your town stacks up.
 

 

Costliest places to own a car

Insurance accounted for the lion's share of the difference between the costs of having a new car in different U.S. cities. Detroiters pay $4,540 a year for liability, collision, and comprehensive coverage. In the second most expensive city on the list, Los Angeles, car owners pay just $2,987 for insurance and a total of $10,016.

 

	Place	Annual cost
	Detroit	$11,114
	Los Angeles	$10,016
	Hempstead, N.Y.	$9,880
	New Orleans	$8,957
	St. Louis	$8,600
	Buffalo, N.Y.	$8,286
	Atlanta	$8,039
	Topeka, Kas.	$7,845
	Fort Meyers, Fla.	$7,747
	Portland, Ore.	$7,485
	Knoxville, Tenn.	$7,176
	Sioux Falls, S.D.	$7,131

 

13 Ways to Fix Your Life:

1. Set your priorities
2. Learn to meditate
3. Quit your job
4. Take time to play
5. Have more sex
6. Fix your finances
7. Make an emergency plan
8. Master your data
9. Exercise
10. Go to bed
11. Eating Better
12. Get married
13. Forgive

Action Plan

·  Take regular time to reflect on your life. You might meditate, for example, or perhaps you'd rather jot down some thoughts in a journal. Of course, if the only thing that really centers you is screaming at the trees in your backyard for 10 minutes a day, go for it.
 

·  Mind your nutrition. Don't eat soon before going to sleep. Eat more early in the day and less later in the day. Opt for fruit, whole wheat bread, and brown rice over other sugars, white bread, and white rice. Drink lots of water, eat balanced meals, and don't supersize your portions.
 

·  Exercise! It might seem like a gruesome proposition, but ease into it. Even walking for just 30 minutes a few times a week is a lot better than nothing. Walking briskly for an hour a day could even be enough for you. (That might be a good time to get some reflecting and life-planning done, too.)
 

·  Get your personal habits and ailments in check.  Research your ailments online and see if you can improve or eliminate them.
 

·  Socialize. Get more connected with your family and friends. Make more friends. Join communities. Be involved.

 

THE NEW SCIENCE OF HAPPINESS

Thank God It's Monday!
If workers feel engaged and content at work, they're more productive.

The Real Truth About Money
Why we remain keen for green even though it often gives us more social anxiety than satisfaction.

Is There a Hitch?
Does marriage make you happy? Or do happy people tend to be the marrying kind?

Does God Want Us to Be Happy?
How American believers allowed themselves everyday joy.

Chasing the Evanescent Glow
Happiness is not cozy. It gleams most vividly against a background of black.

The Funny Thing About Laughter
It's no joke: laughing may be one of nature's cleverest tricks for keeping us healthy and safe.

The Biology of Joy
Scientists know plenty about depression. Now they are starting to understand the roots of positive emotion.

Dancing to Evolution's Tune
The good news: we're born for fun. The bad news: it's not built to last.

Beyond Happy? You're Exuberant!
An extravagantly upbeat writer discovers that even joy has its ups and downs.

The Power to Uplift
Religious people are less stressed and happier than nonbelievers. Research is beginning to explain why.

The Importance Of Resilience
Why do some children bounce back from adversity better than others--and can that quality be taught?

It's a Glad, Sad, Mad World
Where you live, as much as how you live, is a key influence on the feel-good factor.

A Smile Doesn't Always Mean Happy

To Make A Happier Society, Slow Down The Rat Race


Five Foods You Should Eat Every Day

The wider the variety of the foods you eat, the better chance you have to get all the nutrients needed for good health. But there are some foods with such a strong link to disease prevention and a wealth of nutrients that it makes sense to eat them every day.

1.      Oranges (or orange juice): A great source of folic acid, fiber, antioxidants beta-carotene and vitamin C, and anti-cancer compounds flavonoids and carotenoids. Drink fresh orange juice, eat fresh oranges for snacks, make fruit salad with oranges, toss peeled orange sections into a spinach salad.

2.      Dark Leafy Greens: Full of anti-cancer compounds, vitamins and minerals. Contains folic acid to help prevent neural-tube birth defects, antioxidants beta-carotene and vitamin C, fiber, and anti-cancer compounds beta-carotene and lutein. Try spinach, collard greens, kale, turnip greens. Eat raw or lightly cooked. Use in salads and stir-fry.

3.      Bran Cereal (or other rich source of wheat bran): Prevents constipation, is a potent anti-cancer agent, prevents polyps, may fight breast cancer by diminishing estrogen supplies. Mix in with your other cereals, make bran muffins, sprinkle on salads, mix into casseroles, even eat out of hand with a mix of raisins and nuts.

4.      Yogurt (low fat, with live cultures): Supplies calcium to prevent osteoporosis, boosts immune function, fights bacteria, has anti-cancer properties, may prevent yeast infections. Make fruit and yogurt smoothies, top vanilla yogurt with fresh fruit and granola, use on baked potatoes instead of sour cream.

5.  Soy: Contains phyto-estrogens that may help relieve hot flashes and fight osteoporosis in postmenopausal women, anti-cancer activity may be    antagonistic to breast cancer, source of high-quality protein. Eat as tofu, tempeh, soymilk or boiled soybeans. Add tofu to stir-fry, grill tempeh instead of burgers, use soybeans instead of pintos for refried beans. Add chilled cooked soybeans to salads, make bean soup with soybeans, use soymilk instead of cow's milk on cereal.

 

Sleep Dos & Don'ts

'Sleep Hygiene' Solutions for Better Sleep

Reducing sleep by as little as one and a half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information, and carries a substantially increased risk of sustaining an occupational injury. Long-term sleep deprivation from sleep disorders like apnea have recently been implicated in high blood pressure, heart attack, and stroke.

All that said, here are some sleep hygiene tips to help you relax, fall asleep, stay asleep, and get better sleep so that you wake up refreshed and alert.

1. Avoid watching TV, eating, and discussing emotional issues in bed. The bed should be used for sleep and sex only. If not, we can associate the bed with other activities and it often becomes difficult to fall asleep.

2. Minimize noise, light, and temperature extremes during sleep with ear plugs, window blinds, or an electric blanket or air conditioner. Even the slightest nighttime noises or luminescent lights can disrupt the quality of your sleep. Try to keep your bedroom at a comfortable temperature -- not too hot (above 75 degrees) or too cold (below 54 degrees).

3. Try not to drink fluids after 8 p.m. This may reduce awakenings due to urination.

4. Avoid naps, but if you do nap, make it no more than about 25 minutes about eight hours after you awake. But if you have problems falling asleep, then no naps for you.

5. Do not expose your self to bright light if you need to get up at night. Use a small night-light instead.

6. Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Having a smoke before bed, although it may feel relaxing, is actually putting a stimulant into your bloodstream.

7. Caffeine is also a stimulant and is present in coffee (100-200 mg), soda (50-75 mg), tea (50-75 mg), and various over-the-counter medications. Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, beware; you may get headaches that could keep you awake.

8. Although alcohol is a depressant and may help you fall asleep, the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.

9. A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good as well.

10. Do not exercise vigorously just before bed, if you are the type of person who is aroused by exercise. If this is the case, it may be best to exercise in the morning or afternoon (preferably an aerobic workout, like running or walking).

11. Does your pet sleep with you? This, too, may cause arousals from either allergies or their movements in the bed. Thus, Fido and Kitty may be better off on the floor than on your sheets.

Good sleep hygiene can have a tremendous impact upon getting better sleep. You should wake-up feeling refreshed and alert, and you should generally not feel sleepy during the day. If this is not the case, poor sleep hygiene may be the culprit, but it is very important to consider that you may have an unrecognized sleep disorder. Many, many sleep disorders go unrecognized for years, leading to unnecessary suffering, poor quality of life, accidents, and great expense. Since it is clear how critical sound sleep is to your health and well-being, if you are not sleeping well, see your doctor or a sleep specialist.

Plantar Fasciitis is a Common Cause of Heel Pain  

 

Plantar fasciitis, which may cause the heel to hurt, feel hot or swell, is inflammation of the plantar fascia, a thin layer of tough tissue supporting the arch of the foot. Repeated microscopic tears of the plantar fascia cause pain. Sometimes plantar fasciitis is called "heel spurs", but this is not always accurate, since bony growths on the heel may or may not be a factor. Diagnostic testing, such as X-rays, usually is not necessary to diagnose plantar fasciitis, although it may be useful to rule out other potential causes of heel pain. Typically with plantar fasciitis, the pain is worse when first getting out of bed, or is noticeable at the beginning of an activity and gets better as the body warms up. Prolonged standing may cause pain, as well. In more severe cases, the pain may worsen toward the end of the day. There are a number of possible causes for plantar fasciitis and they often work in combination. Tightness of the foot and calf, improper athletic training, stress on the arch or weakness of the foot are potential causes. Shoes that don’t fit, certain play or work actions or overuse (running too fast, too far, too soon) may hurt the plantar fascia. People with low arches, flat feet or high arches are at increased risk of developing plantar fasciitis. Treatments Symptoms usually resolve more quickly when the time between the onset of symptoms and the beginning of treatment is as short as possible. If treatment is delayed, the complete resolution of symptoms may take 6-18 months or more. Treatment will typically begin by correcting training errors, which usually requires some degree of rest, the use of ice after activities, and an evaluation of the patient’s shoes and activities. For pain, nonsteroidal anti-inflammatory drugs (e.g. aspirin, ibuprofen, etc.) may be recommended. Next, risk factors related to how the patient’s foot is formed and how it moves are corrected with a stretching and strengthening program. If there is still no improvement, night splints (which immobilize the ankle during sleep) and orthotics (customized shoe inserts) are considered. Cortisone injections are usually one of the treatments of last resort, but have a success rate of 70% or better. The final option, surgery has a 70-90% success rate. In one study, 25% of plantar fasciitis patients cited rest as the treatment that worked the best. Wearing shoes with more arch support may help decrease stress on the area. Changing shoe size may also help. Athletes and active people may have to reduce the amount running or jumping they do to relieve stress on the plantar fascia. Using an ice pack or ice bath on the area for about 15 minutes may relieve pain and inflammation after exercise and work. Massaging the foot in the area of the arch and heel before getting out of bed may help. Stretching is also important. As reported in one study, 83% of patients in a stretching program were successfully treated for plantar fasciitis; 29% of study participants cited stretching as the most helpful treatment, compared with nonsteroidal anti-inflammatory drugs, orthotics, ice, heat, steroid injection, heel cups, walking, night splints, plantar strapping and shoe changes. Stretching and Strengthening To reduce pain and help prevent future episodes of discomfort, stretch the calves on a regular basis. Stand with your hands against a wall. With one foot forward and one back, press against the wall, shifting weight over the front foot, while straightening the back leg. Keep the heel of the back foot on the floor and feel the stretch in the heel, Achilles tendon and calf. Then, switch legs. A similar stretch can be done by standing on a stair step with only the toes on the stairs. The back two-thirds of the feet hang off the step. By leaning forward to balance, the heel, Achilles tendon and calf will be stretched. A similar stretch can be performed when standing where the heel is on the floor and the front part of the foot is on a wood 2x4. Some patients place a 2x4 in an area where prolonged standing is done (such as in front of the sink while washing dishes). Rolling the foot over a tennis ball or 15-ounce can may also be helpful. Almost 35% of patients in another study cited strengthening programs as the most helpful treatment. To strengthen muscles, do towel curls and marble pick ups. Place a towel on a smooth surface, place the foot on the towel, and pull the towel toward the body by curling up the toes. Or, put a few marbles on the floor near a cup. Keep the heel on the floor and use the toes to pick up the marbles and drop them in the cup. Another exercise is toe taps. Keep the heel on the floor and lift all of the toes off the floor. Tap only the big toe to the floor while keeping the outside four toes in the air. Next, keep the big toe in the air and tap the other four toes to the floor. Shoes and Splints Wearing shoes that are too small may cause plantar fasciitis. Shoes with thicker, well-cushioned midsoles may help alleviate the problem. Running shoes should be frequently replaced as they lose their shock absorption capabilities. Studies have shown that taping the arch, or using over-the-counter arch supports or customized orthotics also help in some cases of plantar fasciitis. Orthotics are the most expensive option as a plaster cast is made of the individual’s feet to correct specific biomechanical factors. One study found that 27% of patients cited orthotics as the most helpful treatment of plantar fasciitis. Heel cups, on the other hand were ranked the least effective treatment in a survey of 411 patients. Night splints, which are removable braces, allow passive stretching of the calf and plantar fascia during sleep, and minimize stress on the inflamed area. According to several studies, approximately 80% of patients improved after wearing a night splint. It may be especially useful in patients who have had symptoms for more than a year. The above information is based on an article by the following Medical College authors that appeared in the February 1, 2001, issue of American Family Physician.