In this approximately 9 minute episode of the Candle Shore Podcast, I discuss how getting a second opinion greatly improved my life.

Mark
Episode:  Get That Second Opinion

In this approximately 18 minute episode of the Candle Shore Podcast, I discuss my Steady As She Goes lifestyle policy implemented since undergoing my recent gastric bypass surgery.

Mark
Episode:  Steady As She Goes

In this approximately 14 minute episode of the Candle Shore Podcast, I reveal that of what I am allowed more since undergoing my recent gastric bypass surgery.

Mark
Episode:  More For Mark

In this approximately 11 minute episode of the Candle Shore Podcast, I discuss some very definite changes in my tastes since undergoing bariatric surgery.

Mark
Episode:  A Change of Taste

In this approximately 18 minute episode of the Candle Shore Podcast, I discuss a very unique day of first experiences since undergoing gastric bypass surgery.

Mark
Episode:  A Day Of First Experience

I think the title says it all; in this approximately 12 minute episode of the Candle Shore Podcast, I discuss my recent gastric bypass surgery.

Mark
Episode:  Mark Discusses His Recent Gastric Bypass Surgery

If, like me, you’re a dog or cat person, then Pet Vet, an approximately $2 (VoiceOver accessible) iTunes Store application is a “must-have” for your iPhone 3GS. 

APPLICATION DESCRIPTION 
Is your pet under the weather? Not eating, or just behaving out of character?

Use our interactive tool to match your pet’s symptoms with medical conditions contributed by experts from the ASPCA and find out the answers you need.

On the go around town, or traveling with your pet(s)? PetVet for the iPhone and iPod Touch gives you instant access to a comprehensive library of possible conditions, including help on diagnosing and learning about treatment options.

Don’t leave the house with your pets without PetVet in your pocket or purse!  Features include:
Complete diagnosis, condition and treatment information for dogs and cats
A handy index of conditions with complete descriptions, which you can bookmark for easy reference
Vet Finder to locate the nearest animal hospital wherever you are in the USA  PetVet is brought to you by
www.petside.com
your resource for everything about cats and dogs, including professional vet advice, videos on pet training and more, your favorite pet photos, and complete health and wellness information.

Click Here to get this amazing application now! 

Enjoy,

Mark

Hello My Fellow Bacon Bearing Barons, 

It should not come as a surprise to you that I am a humble servant of the most perfect food ever known to man; no, not ice-cream although that is a close runner-up.  Of course, I am referring to the only edible product that, by the way I someday wish to marry, known only to we mere mortals as bacon. 

If you love crunchy, crisp bacon, you will be glad to know that there’s a quick way to cook it  without a greasy mess.

Like me, there are a lot of visually impaired people who don’t like cooking bacon on the stove because of the popping grease that often accompanies this labor of love.

So, the next time you feel that deep yearning burning desire to “tare-it-up and then break-it-down with bacon, Baby”, use a microwave instead:

1.
Prepare a microwave-safe dish, preferably glass.

2.
Place several layers of paper towel inside the bottom of the dish.

3.
Lay four uncooked bacon strips across the paper towels being careful to insure that the strips do not go over the edge of the dish.

5.
Place several layers of paper towel over the four strips of bacon.

6.
Cook the bacon in the microwave approximately 4 minutes, on the highest setting (time may vary by microwave).

7.
At the end of the cooking cycle, remove dish from microwave and allow to sit for no less than one minute so that it will cool.

8.
Preferably near a trash bin, for quick and easy disposal, carefully remove the top layer of paper towels from the dish.  Be careful, the bacon may stick a little.

9.
In order to prevent the paper towel from sticking to the meat, promptly remove the bacon from the dish and place it on a plate.  The bacon is now ready to serve.

10.
Just as with the top layer, place the bottom layer of paper towels into a nearby trash bin.

You’ll notice the bacon will be crisp, almost fat free, and delicious.

NOTE:
Always remember to check the bacon as it cooks. It heats quickly and you may need to stop the microwave before the time is up.  Further, never leave your microwave unattended when in use.

If, like me, you want as many gadgets in your kitchen as allowed by law, click the following link to check out the Wow-Bacon Cooker.

http://www.wowbacon.com

Enjoy and I’ll see you on the pork-side of town. 

Mark

I don’t know about you but, lately anyway, I’ve been feeling guilty about all of the e-waste that I don’t even attempt to recycle.  So, I decided to make a change.

What I discovered is something I am going to share with you with the help of the following article, by PC Magazine, that provides all of the convenient information you need to quickly and easily recycle your no-longer-needed electronic items, in many cases, for cash.

Click Here to learn how.

Enjoy and Thank you,

Mark

As you know by now, I think using text messaging in our daily lives is the neatest thing since the invention of bacon.  In keeping with this philosophy,  all of you who truly want to quit smoking or overeating or anything else, for that matter, read the following excerpt and take that first step to becoming what your parents always wanted you to be, “A Quitter.”  (Smile) 

Stop Smoking: If you’re working on quitting smoking, you can track your progress by using text messaging. You can also send journal updates to the site, keeping a record of where you’ve had problems and where it’s gotten easier.

It’s so easy:

1.
Create an account. Creating a free account allows you to send updates to your friends via the web, instant messaging or your cell phone.

2.
Tell us when you smoke. Each time you light up, send us the number of cigarettes you just smoked by posting an update in the following format.
@iquit 3. This will tell us you just smoked 3 cigarettes. Every day, we will add together all the posts you sent that day and add them to your progress graph.

3.
Alternatively, post once a day with the total number of cigarettes you plan to smoke.

4.
Save a journal. You can keep track of your thoughts and feelings as you stop smoking. Send us a message that doesn’t start with a number, and we will add it to your journal. For example, @iquit I really want a smoke. I hope this gets easier.

5.
Track your progress, get help from others and stop smoking.

Click Here to get started.

Enjoy,

Mar

The name Braille!  Ah, there’s something about your name.  Perhaps it’s special because I know that without you, I would not be what I am and I could not become what I one day hope to be.

Most sincerely,

Mark Taylor
Please Click Here to read more about Monsieur Braille and to learn how you can help further Braille literacy in your community.

The following announcement does not apply to any Candle Shore email subscribers but only to those who use RSS or podcast aggregators to receive updates from Candle Shore.

If you subscribe to the Candle Shore BLOG or the Candle Shore Podcasts via RSS feed or via iTunes or any podcast aggregator, such as the Juice Podcast Receiver, you must update Candle Shore’s feed address, in your applications, to reflect Feedburner’s migration into Google. 

The new feed addresses are listed below:

For the Candle Shore general BLOG, including both articles and podcasts:
http://feeds2.feedburner.com/candleshore

For the Candle Shore Podcasts, only:
http://feeds2.feedburner.com/candleshorepodcasts

Thank you,

Mark

The following helpful information, originally posted on Daily Health.com deals with a subject that is, and let me be perfectly clear, near and dear to my, …uh …, “heart!”  (Smile) 

Enjoy,

Mark

NOTE:
A link to the original article is located at the bottom of this post.

EIGHT WAYS TO GET RID OF GAS! 

If you’ve been feeling overly gassy or you’ve been experiencing bloating and abdominal pain, a simple change in diet may help relieve your symptoms.

Different foods produce different amounts of gas, which varies from person to person. The only way to know your own limits is through trial and error. These are some foods that cause gas:

1.
Beans.

2.
Vegetables such as broccoli, cabbage, brussels sprouts, onions, artichokes, and asparagus.

3.
Fruits such as pears, apples, and peaches.

4.
Whole grains such as whole wheat and bran.

5.
Soft drinks and fruit drinks.

6.
Milk and milk products, such as cheese and ice cream.

7.
Packaged foods that have lactose (the primary sugar in milk) in them, such as bread, cereal, and salad-dressing.

8.
Dietetic foods and sugar-free candies and gums

If you try changing your diet and still have problems with gas, consult your physician. He or she may be able to prescribe medications that will reduce discomfort.

Click Here to go to the original article containing many helpful links and resources.

Revolution Health is partnering with SNAPforSeniors to help you find the right senior housing services for you or your loved ones.

Click Here to find a doctor, health professional, hospital, or housing option for yourself or a loved one, including assisted care, retirement communities, and rehabilitation.

All The Best,

Mark

In an attempt to help myself, I am passing the following article found at Daily Health.com on to you for your crunch-crucial consideration.

Enjoy,

Mark

NOTE:
A link to the original article is located at the bottom of this post.

SCALE BACK ON UNHEALTHY SNACKS AND DITCH THOSE CHIPS AND COOKIES FOR MORE CHOLESTEROL-FRIENDLY TREATS 

Sweets and snacks — like cakes and cookies, or crackers and potato chips — are often high in saturated fat and cholesterol. So overdoing it can quickly sabotage your healthy eating plan. Try replacing bad-for-you munchies with moderate amounts of low-fat goodies:

Angel food cake topped with fruit puree or fresh fruit slices

Fat-free or low-fat brownies, cakes, cheesecakes, cupcakes, and pastries

Fat-free or low-fat cookies like animal crackers, devil’s food cookies, fig and other fruit bars, ginger snaps, and vanilla or lemon wafers

Frozen low-fat or nonfat yogurt, fruit ices, ice milk, sherbet, and sorbet

Gelatin desserts — watch the whipped cream!

Graham crackers

Puddings made with 1 percent or fat-free milk

Just remember that while these treats may be low in fat, they probably aren’t low in calories. If you’re trying to control your weight as a way to improve your cholesterol, only eat these snacks occasionally — not every day.

Click Here to go to the original article containing many helpful links and resources.

Make it safer behind the orange curtain with OC Alerts.

 

OC Alert is a mass notification system designed to keep Orange County residents and businesses informed of emergencies and certain community events. By registering, time-sensitive voice messages from the County or City in which you live or work may be sent to your home, cell or business phone. Text messages may also be sent to cell phones, e-mail accounts and hearing impaired receiving devices.

From your computer go to:
http://alertoc.com

Mark

Answer:  To stop the snoring before it starts.

Hello Fellow Sleepers,

Without meaning to sound risqué, recently I was in the company of those who, shall we say, “power breathe” when they sleep.  That’s right, they snore. 

During my late-night “power-breathing” listening experience, I remember thinking how painful or harsh the noise sounded to me.  Eventually, I began to wonder if snoring, excuse me, “power-breathing” could be considered dangerous to one’s health.

After doing some research on the web, I located the following information that discusses some very common causes and cures for snoring.  Oh, one more thing, at the bottom of this post, you will find one more joke; I just couldn’t resist.  (Smile)

Please note that I merely copied the following information so if there are any typos, it’s not my fault. 

Enjoy,

Mark 

Is Snoring Dangerous?

Snoring is not a disease. In fact, it is so common that one could argue that it is almost normal.

Sleep apnoea. Loud snoring, however, may be a sign that the relaxed throat muscles are allowing the throat to become excessively narrow during sleep, and not enough air is getting through with each breath (Chest 2003;124:2309–23). Sometimes breathing stops altogether for 10 seconds or more, until the body’s arousal system makes it start again – this is called sleep apnoea syndrome. It is nine times more common in men than in women, particularly those who are overweight, and most sufferers are loud snorers. Men with a collar size of 43 cm (17 inches) have a 30% chance of suffering from sleep apnoea syndrome.

In sleep apnoea, you may wake up quickly with a feeling of choking or shortness of breath, or you may hardly wake at all, but just enough for the throat muscles to tone up and pull the throat open again. This can happen hundreds of times a night without you being aware of it. Not surprisingly, you will feel tired during the day because of the disturbed sleep and may be aware that sleep is not a refreshing experience. Your bed partner may notice that you are very restless during your sleep or that you seem to stop breathing for a few moments, with resumption of breathing signaled by sudden loud snoring.

To see if you are excessively sleepy in the day, check your score on the Epworth Sleepiness Scale. A total score between 0 and 8 is normal.

Epworth Sleepiness Scale

For each situation:

Score 0 if you would never doze off
Score 1 for a slight chance of dozing
Score 2 for a moderate chance of dozing
Score 3 for a high chance of dozing
Situation
 Chance of dozing score
Sitting reading ………………………………….
Watching TV ………………………………….
Sitting (inactive) in a public place
(for example, at the theatre, at a meeting) ………………………………….
As a passenger in a car for an hour ………………………………….
Lying down to rest in the afternoon
if circumstances would permit ………………………………….
Sitting talking to someone ………………………………….
Sitting quietly after lunch (no alcohol) ………………………………….
In a car, while stopped for a few minutes in traffic ………………………………….

If you think sleep apnoea syndrome is a possibility, consult your doctor, who may refer you to a laboratory that has equipment for assessing disordered breathing during sleep.

High blood pressure (hypertension)and heart disease are more likely in people who snore – both men and women (Journal of American College of Cardiology 2000;35:308–13). This may partly be because many snorers are overweight. Another reason may be that with even moderate snoring your breathing is obstructed and you are not getting quite enough oxygen during sleep, and this has a knock-on effect on your cardiovascular system. Whatever the reason, if you are a snorer ask your doctor to check your blood pressure.

Daytime functioning. If you snore, you may be disturbing your own sleep (as well as the sleep of others). This can affect how well you function in the day. For example, students who snore tend to do badly in exams (Student British Medical Journal 1998;6:182).

Headache. People who have daily headaches are more likely to be snorers (Neurology 2003;60:1366-8). The reason for this is not clear.

FACT:
Some retired deputy sheriffs went to a retreat in the mountains. To save money, they decided to sleep two to a room. No one wanted to room with Daryl because he snored so badly. They decided it wasn’t fair to make one of them stay with him the whole time, so they voted to take turns.

The first deputy slept with Daryl and comes to breakfast the next morning with his hair a mess and his eyes all bloodshot.

They said, “Man, what happened to you?”

He said, “Daryl snored so loudly, I just sat up and watched him all night.”

The next night it was a different deputy’s turn. In the morning, same thing–hair all standing up, eyes all blood-shot.

They said, “Man, what happened to you? You look awful!”

He said, “Man, that Daryl shakes the roof. I watched him all night.”

The third night was Frank’s turn. Frank was a big burly ex-football player; a man’s man.

The next morning he came to breakfast bright eyed and bushy-tailed. “Good morning,” he said.

They couldn’t believe it! They said, “Man, what happened?”

He said, “Well, we got ready for bed. I went and tucked Daryl into bed and kissed him good night. He sat up and watched ME all night long.”

(Smile)

Here is a very informative article from the Everyday Health website that describes the differences between the 3 most popular over-the-counter pain relievers, Aspirin, Acetaminophen, and Ibuprofen.

Enjoy,

Mark 

NOTE:
A link to the original article is located at the bottom of this post.

WHICH PAIN RELIEVER IS RIGHT FOR YOU?

Pain-Fighting Trio: Aspirin, Acetaminophen, Ibuprofen:

You’ve got a headache, or a fever, or maybe an inflammation thanks to an injury or illness. You reach for one of the over-the-counter (OTC) painkillers in your medicine cabinet, but which one is the right one? Here’s a rundown of what they are and what they do.

1.
ASPIRIN
Part of a group of medications called salicylates, aspirin reduces fever, pain, swelling, and blood clots. Aspirin can also prevent heart attacks in those who have a history of heart attacks or angina. It can prevent ischemic strokes but won’t stop hemorrhagic strokes. Check with your doctor before giving aspirin to your child or teenager since it can cause Reye’s syndrome.

2.
ACETAMINOPHEN
Included in a class of medications called analgesics and antipyretics, it works by cooling the body and changing the way the body senses pain. Acetaminophen relieves mild to moderate pain and the pain of osteoarthritis. In children, only use acetaminophen products specifically designed for them, and give dosage based on age and weight.

3.
IBUPROFEN
In a class of medications called nonsteroidal anti-inflammatory medications, or NSAIDs, ibuprofen works by stopping the body’s production of a substance that causes pain, fever, and inflammation. While ibuprofen reduces fever and relieves mild pain, people who take NSAIDs (other than aspirin) may have a higher risk of having a heart attack or a stroke.
If your child doesn’t feel better in the first 24 hours of using ibuprofen, or develops new symptoms, call the doctor. Don’t give ibuprofen to a child who has a severe sore throat with other symptoms. Instead, call the doctor.

Click Here to go to the original article containing many helpful links and resources.

Make sure your 2009 year gets off to a great start by making the following ten steps to a healthy heart, by Jessie Sholl, part of your daily routine.

Enjoy,

Mark

NOTE:
A link to the original article is located at the bottom of this post. 

TEN STRATEGIES TO HELP PREVENT HEART DISEASE

Though some of us are born with a genetic predisposition for heart disease, that doesn’t mean it’s inevitable. There are many ways you can prevent the onset of heart disease — and keep it from worsening if you have been diagnosed with a specific heart issue. Here are some time-tested heart-disease prevention strategies to initiate: 

1.  Eat More Fiber
The American Heart Association recommends having a few meatless meals each week and increasing the amount of fiber and whole grains in your diet. There are lots of ways to do this. Registered dietitian Jill Nussinow suggests eating “whole grains, such as oatmeal, barley, quinoa, brown rice, beans and lentils, nuts, and seeds, in moderation; as well as soy products, if you tolerate them, in moderation; and fruit. Remember, plant foods contain fiber, and animal foods do not. Conversely, animal foods contain cholesterol, and plant foods do not.”

2.  Maintain a Healthy Weight
“In terms of heart disease, everything goes in the wrong direction when you’re overweight,” says George P. Rodgers, MD, a cardiologist in Austin, Texas. “But when you lose the weight, that all starts to correct itself: Blood pressure comes down, glucose comes down, HDL ["good" cholesterol] goes up. All the good things start to happen when you lose weight. And it doesn’t have to be a ton of weight; it could be a matter of losing 15 pounds.”

3.  Get More Exercise
The American Heart Association recommends 30 minutes of exercise six times a week. Make it fun by going to a class at the gym or by getting a friend to work out or walk with you. That way, you’re more likely to be consistent. And if there are days when fitting in even half an hour seems impossible, break it into shorter intervals — a 10-minute walk in the morning, another at lunchtime, and then 10 minutes at night.

4.  Count Your Steps
Pedometers are practically a fashion statement these days, which is a good thing for heart health! Joanne Larsen, a registered and licensed dietitian with extensive clinical experience in nutrition counseling, says: “If you wear a pedometer that counts steps, aim for 10,000 steps a day.” Not meeting your goal? Go for walk breaks instead of a snack breaks at work, and take the stairs whenever possible.

5.  Read Labels
“Sometimes the full-fat version of a food is actually better for you because the low-fat or nonfat versions often have a similar calorie level, but way more sugar,” Nussinow says. “Other times, products may be lower in calories but have a lot more sodium. It’s usually better to have smaller amounts of the real food, especially with peanut butter. People should be reading labels because they often aren’t buying what they think they are.”

6.  Sleep Well
Researchers at the Mayo Clinic in Rochester, Minn., are investigating the connection between sleep apnea and heart disease. Preliminary results indicate that swings in blood pressure and dips in oxygen levels associated with sleep apnea could make your arteries more prone to damage. If you suspect that you have sleep apnea (symptoms include snoring loud enough to disturb your sleep or that of others, shortness of breath that wakes you up, abnormal daytime sleepiness, or periods of stopped breathing during sleep), see your doctor about treatment.

7.  Glass of Wine
Recent studies have shown that resveratrol, a substance found in red wine, may help ease the sort of inflammation that affects heart health. It may also raise levels of HDL (known as the “good cholesterol”) in the blood. Red wine also contains the same sort of heart-healthy antioxidants found in dark chocolate. So, enjoy a glass — but with a caveat: If you drink more than one or two glasses, you’ll end up canceling out the benefits.

8.  Nutritional Supplements
Stephen Sinatra, MD, a cardiologist and assistant clinical professor at the University of Connecticut, advises his patients to take targeted nutritional supplements. “I love magnesium, fish oil, and coenzyme Q10 (CoQ10). Those are probably my three top nutrients. Not only to prevent heart disease, but if you already have it, they’ll help stabilize the plaque [on your blood vessels]. At least a gram or two of fish oil [1,000 to 2,000 milligrams (mg)], at least 100 mg of CoQ10, and about 200 to 400 mg of magnesium per day — that’s in addition to the healthy nutrients you get through your diet.”

9.  The Mind-Body Connection
“People who see the world optimistically — who see the cup as half-full — [typically] do not get heart disease, as opposed to people who are more pessimistic, who worry all the time, who live in fear — these are the people who have hormonal responses that lead to heart disease,” Dr. Sinatra says. So, if you find yourself feeling angry or stressed out, do something relaxing, like taking a long walk or joining a yoga class. The benefits will be physical as well — giving you even more to feel good about!

10.  Stop Smoking
Smoking damages the cells that line the arteries and increases your blood pressure and heart rate; it is one of the worst heart health offenders. And the effects of secondhand smoke can be almost as damaging, which means that your cigarette habit may even be putting the health of the people around you at risk. Talk to your doctor if you need help kicking the habit. The good news? Five years after quitting, your heart attack risk goes down to that of a nonsmoker.

Click Here to go to the original article containing many helpful links and resources.

I don’t know about you but it seems that the older I get the more susceptible I am to stress.  I remember a time when, as a young man, I felt as though I had all the time in the world.  Now it feels as though I am the last man to finish in a one-man race; and the clock is ticking.  (Smile)

I remember a time when almost nothing stressed me out but now-a-days, if feels as though everything gets to me, like the following:

Waiting for my W2s to arrive safely in the mail.
Hoping that my tax return does not trigger an IRS audit.
Hoping that a little patch of dry skin on my knee is not the beginnings of some slow-moving flesh-eating disease from Hell. 
Sitting in an examination room waiting to be seen by my doctor.
Sitting in a doctor’s office, waiting for a friend to be seen by his/her doctor.
Noticing a tiny strand of hair at the bottom of a restaurant glass whose content I just gulped down.
Shaking someone’s hand that is slightly damp just after the person returns from the restroom.
Standing in line behind someone who, while trying to avoid contaminating the person to whom she/he is speaking, turns sharply around in my direction and coughs up half a lung.
Having to sit on a public toilet without benefit of that cheap, thin, and most definitely worthless seat-napkin.
Using a friend’s toilet after having ingested a large quantity of fake, died, and fried fast-food-squeezins the night before.
Trying to recall if I turned off the gas before leaving the house.
Trying to remember if I turned off all of the small electric appliances that can cause a home to go up in flames while at the same time voiding any homeowner’s insurance policy.
Trying to remember if I turned off all of the water faucets before walking out the front door.
Struggling to remember if I left the cats enough food and water while I am being roughly groped by some big barnyard of a woman at airport security.
Wondering if I remembered to shut the garage door as the taxi I just entered takes a death-defying dive into oncoming traffic.
Hoping that my underwear which I donned in the wee hours of the morning doesn’t have any holes in case my broken body has to be pulled from the mangled twisted and smoldering yellow wreckage that didn’t quite finish the dive only moments before.
Wondering if anyone will attempt to resurrect that old PC I just dumped and discover some dirty little secret I forgot to erase like the fact that once upon a time I had a huge crush on my cousin’s best friend’s mother’s best friend’s aunt’s second cousin’s oldest sister.
Wondering if my cats would attempt to eat me if they were bigger than I.
Wondering how long it would take me to change my identity, so no one could find me, if I were to win the California Super Lotto.

Don’t stress-out like me; read the following article from Everyday Health, and learn how to quickly reduce your tension level, on the fly.

Enjoy,

Mark

NOTE:
A link to the original article is located at the bottom of this post.

3 QUICK WAYS TO RELIEVE STRESS

1.
WHEN YOU’VE GOT ONE MINUTE:
Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in. Pause for a count of three. Breathe out. Pause for a count of three. Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

2.
WHEN YOU’VE GOT THREE MINUTES:
While sitting down, take a break from whatever you’re doing and check your body for tension. Relax your facial muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. Each time you breathe out, try to relax even more.

3.
WHEN YOU’VE GOT 10 MINUTES:
Try imagery. Start by sitting comfortably in a quiet room. Breathe deeply and evenly for a few minutes. Now picture yourself in a special place. Choose an image that conjures up good memories. What do you smell — the heavy scent of roses on a hot day, crisp fall air, the aroma of baking bread? What do you hear? Drink in the colors and shapes that surround you. Focus on sensory pleasures: the swoosh of a gentle wind, the soft cool grass tickling your feet. Passively observe intrusive thoughts and then gently disengage from them to return to the world you’ve created.

Click Here to go to the original article containing many helpful links and resources.