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           Whoever wants to reach a distant goal must take many small steps.  -  Helmut Schmidt                                                            A friend is someone who knows the song in your heart and can sing it back to you when you have forgotten the words.  -  Unknown                                                            You will never be happier than you expect.  To change your happiness,  change your expectation.  -                              Bette Davis                                                            Beauty is only skin deep,  ugly goes to the bone.  -  Unknown                                                            Develop success from failures.  Discouragement and failure are two of the surest stepping stones to success.                               Dale Carnegie                                                            If you can’t laugh at yourself,  you might be missing the joke of the century.  -  Anonymous                                                            Realize that true happiness lies within you.  Waste no time and effort searching for peace and contentment and joy in the world outside.  Remember that  there is no happiness in having or in getting,  but only in giving.  Reach out.  Share.  Smile.  Hug.  Happiness is a perfume you cannot pour on others without getting a few drops on yourself.  -  OG  MANDINO                                                               Only those who risk going too far can possibly find out how far one can go.  -  T.S. Eliot                                                             Keep away from people who try to belittle your ambitions.  Small people always do that,  but the really great make you feel that you,  too,  can become great.  -  Mark Twain                                                            Our five senses are incomplete without the sixth - a sense of humor.  -  Unknown                                                            Nothing can stop the man with the right mental attitude from achieving his goal;  nothing on earth can help the man with the wrong mental attitude.  -  Thomas Jefferson                                                            Imagination was given to man to compensate for what he is not,  and a sense of humor to console him for what he is.  -  Anonymous                                                            Every human being is the author of his own health or disease.  -  SIVANANDA                                                             The brain is like a parachute - it works best open.  -  Unknown                                                            Use what talent you possess - the woods would be very silent if no birds sang except those that sang best.  -  Henry Van Dyke                                                            A happy person is not a person in a certain set of circumstances,  but rather a person with a certain set of attitudes.  -  Hugh Downs                                                            The man who fears suffering is already suffering from what he fears.  -  Michel De Montaigne                                                            If we did all the things we are capable of doing,  we would literally astonish ourselves.  -  Thomas Edison                                                            Happiness… is not a destination:  it is a manner of traveling.  Happiness is not an end in itself.  It is a by-product of working,  playing,  loving and living.  -  Unknown                                                            Never fear shadows.  They simply mean there’s a light shining somewhere nearby.  - Unknown                              Real success can only be achieved through repeated failure and introspection.  In fact,  success represents 1% of your work that results from the 99% that is called failure.  -  SOICHIRO HONDA                                                             Don’t ask yourself what the world needs;  ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive.  -  Harold Whitman                                                            One should eat to live,  not live to eat.  -  Franklin                                                            Kiss often.  Lips never wear out!  -  Unknown                                                            If opportunity doesn’t knock,  build a door.  -  MILTON BERLE                                                            You can discover more about a person in an hour of play than in a year of conversation.  -  Plato                                                            The rock that is an obstacle in the path of one person becomes a stepping-stone in the path of another.  -                                Unknown                                                            Tell the truth.  There’s less to remember.  -  Unknown                                                            When it comes to doing things for others,  some people stop at nothing.  -  Anonymous                                                            What is necessary to change a person is to change his awareness of himself.  -  Abraham Maslow                                                            Failure is the condiment that gives success its flavor.  -  Truman Capote                                                            We cannot change anything until we accept it.  -  Carl Jung                                                            The starting point of all achievement is desire.  Keep this constantly in mind.  Weak desires bring weak results.  -  Napoleon Hill                                                            There’s always room for improvement.  It’s the biggest room in the house!  -  Anonymous                                                            Destiny is not a matter of chance;  but a matter of choice.  It is not a thing to be waited for.  It is a thing to be achieved.  -  William Jennings Bryant                                                            Many marriages would be better if the husband and wife clearly understood that they’re on the same side.                                                            A smooth sea never made a skilled mariner.  -  English proverb                                                            A healthy body is a guest-chamber for the soul;  a sick body is a prison.  -  Francis Bacon                                                            Courage is not the lack of fear.  It is acting in spite of it.  -  Mark Twain                                                            Happiness is not in having or being - it is in doing.  -  Lillian Watson                                                            The people who get on in this world are the ones who get up and look for the circumstances they want and,  if they can’t find them,  make them.  -  George Bernard Shaw                                                            Do not follow where the path may lead.  Go instead where there is no path and leave a trail.  -                               Muriel Strode                                                            Thousands of candles can be lighted from a single candle.  And the life of the candle will not be shortened.  Happiness never decreases by being shared.  -  Buddha                                                            I’ve never seen a monument erected to a pessimist.  -  Paul Harvey                              The ultimate measure of a man is not where he stands in moments of comfort,  but where he stands in time of challenge and controversy.  -  Martin Luther King Jr.                                                            Happiness is when your mind is thinking through your heart.  -   Judi Singleton                                                            Iron rusts from disuse;  water loses its purity from stagnation…even so does inaction sap the vigor of the mind.  -  LEONARDO  DA  VINCI                                                            Luck is a dividend of sweat.  The more you sweat,  the luckier you get.  -  Ray Kroc,  McDonald’s founder                                                            People often say that motivation doesn’t last.  Well,  neither does bathing - that’s why we recommend it daily.  -  ZIG ZIGLAR                                                             Knowledge is the food of the soul.  -  Plato                                                            Be who you are and say what you feel,  because those who mind don’t matter and those who matter don’t mind.  -  Dr.  Seuss                                                            The secret is to become wise before you get old!  -  Unknown                                                            Undertake something that is difficult;  it will do you good.  Unless you try to do something beyond what you have already mastered,  you will never grow.  -  Ronald E. Osborn                                                            Create the kind of self that you will be happy to live with all your life.  Make the most of yourself by fanning the tiny,  inner sparks of possibility into flames of achievement.  -  Foster C. McClellan                                                            The important thing is this:  to be able at any moment to sacrifice what we are for what we could become.  -                              CHARLES  DU BOS                                                             Happiness is something you get as a by-product in the process of making something else.  -                               ALDOUS HUXLEY                                                            Defeat is simply a signal to press onward.  -  Helen Keller                                                            It is no disgrace to start all over.  It is usually an opportunity.  -  George Matthew Adams                                                            I love being married.  It’s so great to find that one special person you want to annoy for the rest of your life.                                Rita Rudner                                                            The difference between the impossible and the possible lies in not giving up.  -  TOMMY LASORDA                                                            Whoever is happy will make others happy,  too.  -  Mark Twain                                                            Only those who dare to fail greatly can ever achieve greatly.  -  Robert F. Kennedy                                                            Once you say you’re going to settle for second,  that’s what happens to you in life,  I find.  -                                John F. Kennedy                                                            The reason Angels can fly is because they take themselves so lightly.  -  Unknown                                                            Among the blind,  the one eyed is king.  -  Anonymous                                                            The best motivation is self-motivation.  The guy says,  I wish someone would come by and turn me on.  What if they don’t show up?  You’ve got to have a better plan for your life than that.  -  JIM ROHN                                                             Do what you can,  with what you have,  where you are.  -  Theodore Roosevelt                                                            You’ve got to get to the stage in life where going for it is more important than winning or losing.  -                              Arthur Ashe                                                            Sometimes I wonder if men and women really suit each other.  Perhaps they should live next door and just visit now and then.  -  Katherine Hepburn                                                            Great minds must be ready not only to take opportunities,  but to make them.  -  Colton                                                            Who said it could not be done?  And tell me what great victories does he have to his credit which qualifies him to judge what can and can’t be accomplished.  -  Napoleon Hill                                                            Don’t fight a battle if you don’t gain anything by winning.  -  George S. Patton                                                            Look at a day when you are supremely satisfied at the end.  It’s not a day when you lounge around doing nothing;  it’s when you’ve had everything to do and you’ve done it.  -  Margaret Thatcher                                                            Courage is what it takes to stand up and speak.  Courage is also what it takes to sit down and listen.  -                              Winston Churchill                                                            A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.  -  Harry Truman                                                            Look at your past.  Your past has determined where you are at this moment.  What you do today will determine where you are tomorrow.  Are you moving forward or standing still?  -  Tom Hopkins                                                            Being defeated is often a temporary condition.  Giving up is what makes it permanent.  -  Unknown                                                             Everyone has his burden.  What counts is how you carry it.  -  Merle Miller                                                            The problems of the world cannot possibly be solved by skeptics or cynics whose horizons are limited by the obvious realities.  We need men who can dream of things that never were.  -  John F. Kennedy                                                            Beauty is how you feel inside,  and it reflects in your eyes.  It is not something physical.  -  Sophia Loren                                                            Wherever we look upon this earth,  opportunities take shape within the problems.  -  Nelson Rockefeller                                                            Lots of people want to ride with you in the limo but what you want is someone who will take the bus with you when the limo breaks down.  -  Oprah Winfrey                                                            Tell me who admires you and loves you,  and I will tell you who you are.  - CHARLES AUGUSTIN SAINTE-BEUVE                                                            Nothing makes a woman more beautiful than the belief she is beautiful.  -  Sophia Loren                                                            Hard work often leads to success.  No work seldom does.  -  Harvey Mackay                                                            We are what we repeatedly do.  Excellence,  then,  is not an act,  but a habit.  -  Aristotle                                                            Even if you’re on the right track,  you’ll get run over if you just sit there.  -  Will Rogers                                                            We understand why children are afraid of the darkness,  but why are men afraid of the light?  -  Plato                                                                                          To understand the heart and mind of a person,  look not at what he has already achieved,  but at what he aspires to.  - KHALIL GIBRAN                                                            Life is a journey,  not a destination.  -  Unknown                                                            Success is the ability to go from one failure to another with no loss of enthusiasm.  -  Winston Churchill                                                            Many of life’s failures are people who did not realize how close they were to success when they gave up.  -                              Thomas Edison                                                            There will be a time when loud-mouthed,  incompetent people seem to be getting the best of you.  When that happens,  you only have to be patient and wait for them to self-destruct.  It never fails.  -                                RICHARD RYBOLT                                                            Champions aren’t made in gyms.  Champions are made from something they have deep inside them:  a desire,  a dream,  a vision.  They have to have the skill and the will.  But the will must be stronger than the skill.  -  Muhammad Ali                                                            Every morning in Africa,  a gazelle wakes up.  It knows it must outrun the fastest lion or it will be killed.  Every Morning in Africa,  a lion wakes up.  It knows it must run faster than the slowest gazelle,  or it will starve.  It doesn’t matter whether you’re a lion or a gazelle - when the sun comes up,  you’d better be running.   -  Unknown                                                             Thinking is the hardest work there is,  which is probably the reason so few engage in it.  -  Henry Ford                                                            Here’s to the crazy ones.  The misfits.  The rebels.  The trouble-makers.  The round pegs in the square holes.  The ones who see things differently.  They’re not fond of rules,  and they have no respect for the status quo.  You can quote them,  disagree with them,  glorify,  or vilify them.  But the only thing  you can’t do is ignore them.  Because they change things.  They push the human race forward.  And while some may see them as the crazy ones,  we see genius.  Because the people who are crazy enough to think they can change the world,  are the ones who do.  -  Apple Computers                                                            We will either find a way or make one.  -  Hannibal                                                            Believe in who you are,  believe in what you feel,  your power will come from that.  -  Melissa Etheridge                                                            You aren’t wealthy until you have something money can’t buy.  -  Garth Brooks                                                            The secret to success is to start from scratch and keep on scratching.  -  Dennis Green                                                            Honor isn’t about making the right choices.  It’s about dealing with the consequences.  -  Midori Koto                                                            We cannot truly face life until we face the fact that it will be taken away from us.  -  Billy Graham                                                            Motivation is simple.  You eliminate those who are not motivated.  -  Lou Holtz                                                            To handle yourself,  use your head;  to handle others,  use your heart.  -  Donald Laird                                                            If you judge people,  you have no time to love them.  -  Mother Teresa                                                            Any fact facing us is not as important as our attitude toward it,  for that determines our success or failure.  -                              Norman Vincent Peale                                                            It’s not whether you get knocked down;  it’s whether you get back up.  -  Vince Lombardi                                                            What does not kill me makes me stronger.  -  Johann Wolfgang von Goethe                                                            Don’t let the learning from your own experiences take too long.  If you have been doing it wrong for the last ten years,  I would suggest that’s long enough.  -  JIM ROHN                                                            Don’t fear failure so much that you refuse to try new things.  The saddest summary of a life contains three descriptions:  could have,  might have,  and should have.  -  Louis E.  Boone                                                            Failure is an opinion.  It is either an educational tool for starting over or an excuse breeding tool for saying it’s over.  -  Doug Firebaugh                                                            A beautiful young woman is an accident of nature,  but a beautiful old woman is a work of art!  -  Unknown                                                            The bigger a man’s head gets,  the easier it is to fill his shoes.  -  Anonymous                                                            True happiness is not attained through self-gratification,  but through fidelity to a worthy purpose.  -                              Helen Keller                                                            The heart has its reasons of which reason knows nothing.  -  BLAISE PASCALL                                                            Motivation is what gets you started.  Habit is what keeps you going.  -  Jim Ryan                                                            A life without cause is a life without effect.  -  BARBARELLA                                                            A community is like a ship;  everyone ought to be prepared to take the helm.  -  HENRIK  IBSEN                                                            Behold the turtle.  He only makes progress when he sticks his neck out.  -  James Bryant Conant                                                            The secret of success is consistency of purpose.  -  Benjamin Disraeli                                                            When you know what you want,  and you want it badly enough,  you’ll find a way to get it.  -  JIM  ROHN                                                            What we see depends mainly on what we look for.  -  Sir John Lubbock                                                            People spend a lifetime searching for happiness;  looking for peace.  They chase idle dreams,  addictions,  religions,  even other people,  hoping to fill the emptiness that plagues them.  The irony is the only place they ever needed to search was within.  -  Romano L. Anderson                                                            Yes,  risk-taking is inherently failure-prone.  Otherwise,  it would be called sure-thing-taking.  -                              Tim McMahon                                                            No one knows what he can do until he tries.  -  PUBLILIUS  SYRUS                                                            There are always flowers for those who want to see them.  -  Henri Matisse                                                            Patience and perseverance have a magical affect before which difficulties disappear and obstacles vanish.  -                              John Quincy Adams                                                            Always do what you are afraid to do.  -  Ralph Waldo Emerson                                                            Who dares,  wins.  -  Anonymous                                                            Seek first to understand,  then to be understood.  -  Stephen Covey                                                            Losers visualize the penalties of failure and winners visualize the rewards of success.  -  Rod Gilbert                                                            The greater the obstacle,  the more glory in overcoming it.  -  Moliere                                                            If you have built castles in the air,  your work need not be lost;  that is where they should be.  Now put the foundations under them.  -  Henry David Thoreau                                                            I like thinking big.  If you’re going to be thinking anything,  you might as well think big.  -                              Donald Trump                                                            We are each of us angels,  with only one wing.  We can only fly by embracing each other.  -                                LUCIANO  DE  CRESCENZO                                                            Speak  when you’re angry,  and you’ll make the best speech you’ll ever regret.  -  Robin Sharma                                                            The greatest mistake you can make in life is to be continually fearing that you will make one.  -                              Ellen Hubbard                                                            We must become the change we want to see.  -  Mahatma Gandhi                                                            It’s kind of fun to do the impossible.  -  Walt Disney                                                            It is better to be defeated on principle than to win on lies.  -  ARTHUR  CALWELL                                                            Neither fire nor wind,  birth nor death can erase our good deeds.  -  Buddha                                                            Not everything that is faced can be changed,  but nothing can be changed until it is faced.  -  James Baldwin                                                            The only way to discover the limits of the possible is to go beyond them into the impossible.  -                              Arthur C. Clarke                                                            Always do right;  this will gratify some people and astonish the rest.  -  Mark Twain                                                            One of the greatest discoveries a man makes,  one of his great surprises,  is to find he can do what he was afraid he couldn’t do.  -  Henry Ford                                                            Don’t be afraid to give up the good for the great.  -  Kenny Rogers                                                            Let us not look back in anger or forward in fear but around in awareness.  -  James Thurber                                                            Obstacles don’t have to stop you.  If you run into a wall,  don’t turn around and give up.  Figure out how to climb it,  go through it,  or work around it.  -  Michael Jordan                                                            You may be disappointed if you fail,  but you are doomed if you don’t try.  -  Beverly Sills                                                            We cannot direct the wind but we can adjust the sails.  -  Anonymous                                                            Your talent is God’s gift to you.  What you do with it is your gift back to God.  -  LEO BUSCAGLIA                                                            Things turn out best for the people who make the best out of the way things turn out.  -                              ART  LINKLETTER                                                            Wherever you go,  go with all your heart.  -  Confucius                                                            You are never too old to set another goal or to dream a new dream.  -  Les Brown                                                            A pessimist sees the difficulty in every opportunity;  an optimist sees the opportunity in every difficulty.  -                              Sir Winston Churchill                                                            All things are difficult before they are easy.  -  Thomas Fuller                                                            Obstacles are those frightful things you see when you take your eyes off your goal.  -  Henry Ford                                                            I’ve got a theory that if you give 100 percent all of the time,  somehow things will work out in the end.  -                              Larry Bird                                                            Shoot for the moon.  Even if you miss,  you’ll land among the stars.  -  Les Brown                                                            Most of our obstacles would melt away if,  instead of cowering before them,  we should make up our minds to walk boldly through them.  -  ORISON  SWETT  MARDEN                                                            Diligence is the mother of good luck.  -  Benjamin Franklin                                                            Never give up,  for that is just the place and time that the tide will turn.  -  Harriet Beecher-Stowe                                                            Action springs not from thought,  but from a readiness for responsibility.  -  DIETRICH  BONHOEFFER                                                            Be like a postage stamp.  Stick to one thing until you get there.  -  Josh Billings                                                            Argue for your limitations and sure enough they’re yours.  -  Richard Bach                                                            If you really want something you can figure out how to make it happen.  -  Cher                                                            There are two ways of spreading light - to be the candle or the mirror that reflects it.  -  Edith Wharton                                                            Being considerate of others will take your children further in life than any college degree.  -                              Marion Wright Edelman                                                            Find the seed at the bottom of your heart and bring forth a flower.  -  SHIGENORI  KAMEOKA                                                            Be a good listener.  Your ears will never get you in trouble.  -  FRANK  TYGER                                                            And life is what we make it.  Always has been,  always will be.  -  Grandma Moses                                                            Fear less,  hope more;  Whine less,  breathe more;  Talk less,  say more;  Hate less,  love more;  And all good things are yours.  -  Anonymous                                                            Imagination is the highest kite one can fly.  -  LAUREN  BACALL                                                            If we wait for the moment when everything,  absolutely everything is ready,  we shall never begin.  -                              Ivan Turgenev                                                            The truth of the matter is that you always know the right thing to do.  The hard part is doing it.  -                              General H. Norman Schwarzkopf                                                            There is no greatness where there is no simplicity,  goodness and truth.  -  Leo Tolstoy                                                            People are like stained-glass windows.  They sparkle and shine when the sun is out,  but when the darkness sets in,  their true beauty is revealed only if there is a light from within.  -  Unknown                                                            People are just about as happy as they make up their minds to be.  -  Abraham Lincoln                                                            Do not the most moving moments of our lives find us without words?  -  Marcel Marceau                                                            One is taught by experience to put a premium on those few people who can appreciate you for what you are.                                  Gail Godwin                                                            When you follow your bliss…doors will open where you would not have thought there would be doors;  and where there wouldn’t be a door for anyone else.  -  Joseph Campbell                                                            Friends are those rare people who ask how we are and then wait to hear the answer.  -  Ed Cunningham                                                            When you come to the edge of all the light you know,  and are about to step off into the darkness of the unknown,  faith is knowing one of two things will happen:  There will be something solid to stand on,  or you will be taught how to fly.  -  Barbara J. Winter                                                            People with goals succeed because they know where they are going.  -  Earl Nightingale                                                            The harder you fall,  the higher you bounce.  -  Anonymous                                                            How many cares one loses when one decides not to be something but to be someone.  -  Coco Chanel                                                            Out of clutter,  find Simplicity.  From discord,  find Harmony.  In the middle of difficulty lies Opportunity.                                Albert Einstein                                                            It is never too late to be what you might have been.  -  George Eliot                                                            Let your heart guide you.  It whispers,  so listen closely.  -  Anonymous                                                            You can complain because roses have thorns,  or you can rejoice because thorns have roses.  -  Unknown                                                            Our greatest blessings often appear to us in the shapes of pains,  losses and disappointments;  but let us have patience,  and we soon shall see them in their proper figures.  -  Joseph Addison                                                            Vision is the art of seeing things invisible.  -  Jonathan Swift                                                            Life isn’t a matter of milestones,  but of moments.  -  Rose Kennedy                                                            You have to find it.  No one else can find it for you.  -  Bjorn Borg                                                            Think it more satisfactory to live richly than die rich.  -  Sir Thomas Browne                                                            A man is a success if he gets up in the morning and gets to bed at night,  and in between he does what he wants to do.  - Bob Dylan                                                            People only see what they are prepared to see.  -  Ralph Waldo Emerson                                                            One can never consent to creep when one feels an impulse to soar.  -  Helen Keller                                                            Even from a dark night songs of beauty can be born.  -  Unknown                                                            Little things affect little minds.  -  Benjamin Disraeli                                                            If you find it in your heart to care for somebody else,  you will have succeeded.  -  Maya Angelou                                                            I hear and I forget.  I see and I remember.  I do and I understand.  -  Confucius                                                            Not knowing when the dawn will come,  I open every door.  -  Emily Dickinson                                                            Knowledge without action is useless.  -  Edgar Cayce                                                            It is not the size of a man but the size of his heart that matters.  -  EVANDER HOLYFIELD                                                            Some people carry their heart in their head and some carry their head in their heart.  The trick is to keep them apart yet working together.  -  David Hare                                                            If you don’t do what’s best for your body,  you’re the one who comes up on the short end.  -  Julius Erving                                                            Some cause happiness wherever they go;  others whenever they go.  -  Oscar Wilde                                                            The supreme happiness of life is the conviction that we are loved.  -  Victor Hugo                                                            Love one another and you will be happy.  It’s as simple and as difficult as that.  -  MICHAEL  LEUNIG                                                            Love is a promise,  love is a souvenir,  once given never forgotten,  never let it disappear.  -  John Lennon                                                            Take care of your body with steadfast fidelity.  The soul must see through these eyes alone,  and if they are dim,  the whole world is clouded.  -  Johann Wolfgang Von Goethe                                                            I have never yet met a healthy person who worried very much about his health,  or a really good person who worried much about his own soul.  -  John B. S. Haldane                                                            It is with true love as it is with ghosts;  everyone talks about it,  but few have seen it.  -                              FRANCOIS  DE  LA  ROCHEFOUCAULD                                                            We’ve got this gift of love,  but love is like a precious plant.  You can’t just accept it and leave it in the cupboard or just think it’s going to get on by itself.  You’ve got to keep watering it.  You’ve got to really look after it and nurture it.  -  John Lennon                                                            Within your heart,  keep one still,  secret spot where dreams may go.  -  Louise Driscoll                                                            The less you open your heart to others,  the more your heart suffers.  -  Deepak Chopra                                                            You cannot kindle a fire in any other heart until it is burning in your own.  -  Source Unknown                                                            Joy is not in things;  it is in us.  -  John Wagner                                                            There is no happiness  for people at the expense of other people.  -  ANWAR  EL-SADAT                                                            The good life,  as I conceive it,  is a happy life.  I do not mean that if you are good you will be happy;  I mean that if you are happy you will be good.  -  Bertrand Russell                                                            Since the things we do determine the character of life,  no blessed person can become unhappy.  For he will never do those things which are hateful and petty.  -  Aristotle                                                            See to do good,  and you will find that happiness will run after you.  -  James Freeman Clarke                                                            Love makes everything that is heavy light.  -  Unknown                                                            Darkness can not drive out darkness;  only light can do that.  Hate cannot drive out hate;  only love can do that.  -  Martin Luther King Jr.                                                            When one door to happiness closes,  another opens.  But often we look so long at the closed door we do not see the one which has been opened to us.  -  Helen Keller                                                            The Constitution only gives people the right to pursue happiness.  You have to catch it yourself.  -                              Benjamin Franklin                                                            There never was any heart truly great and generous,  that was not also tender and compassionate.  -                              Robert Frost                                                            If you want happiness for an hour - take a nap.  If you want happiness for a day - go fishing.  If you want happiness for a month - get married.  If you want happiness for a year - inherit a fortune.  If you want happiness for a lifetime - help someone else.  -  Chinese Proverb                                                            To become a thoroughly good man is the best prescription for keeping a sound mind and a sound body.  -                              Francis Bowen                                                            To insure good health:  Eat lightly,  breathe deeply,  live moderately,  cultivate cheerfulness,  and maintain an interest in life.  -  William London                                                            Health is a state of complete physical,  mental and social well-being,  and not merely the absence of disease or infirmity.  -  Heave                                                            What ever purifies the heart also fortifies it.  -  Hugh Blair                                                            Nobody really cares if you’re miserable,  so you might as well be happy.  -  CYNTHIA  NELMS                                                            The talent for being happy is appreciating and liking what you have,  Instead of what you don’t have.  -                              Woody Allen                                                            To love is to place our happiness in the happiness of another.  -  Gottfried Wilhelm Von Leibniz                                                            Love doesn’t make the world go round.  Love is what makes the ride worthwhile.  -  Franklin P. Jones                                                            Whether life is worth living depends on whether there is love in life.  -  R. D. Laing                                                            Love doesn’t sit there like a stone,  it has to be made,  like bread:  remade all the time,  made new.  -                              OG  MANDINO                                                            A good  heart is better than all the heads in the world.  -  Edward G. Bulwer-Lytton                                                            A bodily disease which we look upon as whole and entire within itself,  may,  after all,  be but a symptom of some ailment in the spiritual part.  -  Nathaniel Hawthorne                                                            The healthy,  the strong individual,  is the one who asks for help when he needs it.  Whether he has an abscess on his knee or in his soul.  -  Rona Barrett                                                            You have to stay in shape.  My grandmother,  she started walking five miles a day when she was 60.  She’s 97 today and we don’t know where the hell she is.  -  ELLEN  DEGENERES                                                            You can set yourself up to be sick,  or you can choose to stay well.  -  Wayne Dyer                                                            Health is the greatest gift,  contentment the greatest wealth,  faithfulness the best relationship.  -  Buddha                                                                                          Money is the most envied,  but the least enjoyed.  Health is the most enjoyed,  but the least envied.  -                              Charles Caleb Colton                                                            The best and most beautiful things in the world cannot be seen or even touched.  They must be felt with the heart.  -  Helen Keller                                                            Champions know there are no shortcuts to the top.  They climb the mountain one step at a time,  they have no use for helicopters!  - Judi Adler                                                            If you want something done,  ask a busy person to do it.  The more things you do,  the more you can do.  -                              Lucille Ball                                                            It is easy to hate and it is difficult to love.  This is how the whole scheme of things works.  All good things are difficult to achieve;  and bad things are very easy to get.  -  MORARJI  DESAI                                                            The struggle alone pleases us,  not the victory.  -  BLAISE  PASCAL                                                            There has never yet been a man in our history who led a life of ease whose name is worth remembering.  -                              Theodore Roosevelt                                                            You have to accept whatever comes and the only important thing is that you meet it with the best you have to give.  -  Eleanor Roosevelt                                                            You must begin to think of yourself as becoming the person you want to be.  -  DAVID  VISCOTT                                                            It’s the repetition of affirmations that leads to belief.  And once that belief becomes a deep conviction,  things begin to happen.  -  Claude M. Bristol                                                            Every great achievement is the victory of a flaming heart.  -  Ralph Waldo Emerson                                                            To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.  -  Ralph Waldo Emerson                                                            The best job goes to the person who can get it done without passing the buck or coming back with excuses.                                Napoleon Hill                                                            One must marry one’s feelings to one’s beliefs and ideas.  That is probably the only way to achieve a measure of harmony in one’s life.  -  ETTY  HILSUM                                                            I figured that if I said it enough,  I would convince the world that I really was the greatest.  -                              Muhammad Ali                                                            Any thought that is passed on to the subconscious often enough and convincingly enough is finally accepted.  -  Robert Collier                                                            Always make a total effort,  even when the odds are against you.  -  Arnold Palmer                                                            If a job’s worth doing,  it’s worth doing well.  -  Proverb                                                            You will be a failure,  until you impress the subconscious with the conviction you are a success.  This is done by making an affirmation which  “clicks”.  -  FLORENCE  SCOVEL  SHINN                                                            It is easier to go down a hill than up,  but the view is from the top.  -  Arnold Bennett                                                            Begin somewhere.  You cannot build a reputation on what you intend to do.  -  Henry Ford                                                            A man’s dreams are an index to his greatness.  -  ZADOK  RABINWITZ                                                            To handle yourself,  use your head;  to handle others,  use your heart.  -  Donald Laird                                                            Either do not attempt at all,  or go through with it.  -  Ovid                                                            As for courage and will - we cannot measure how much of each lies within us,  we can only trust there will be sufficient to carry through trials which may lie ahead.  -  Andre Norton                                                            I wasn’t afraid to fail.  Something good always comes out of failure.  -  Anne Baxter                                                            Don’t go through life,  grow through life.  -  Eric Butterworth                                                            Happiness is when what you think,  what you say,  and what you do are in harmony.  -  Mahatma Gandhi                                                            Decide what you want,  decide what you are willing to exchange for it.  Establish your priorities and go to work.  -  H. L. Hunt                                                            Dare to live the life you have dreamed for yourself.  Go forward and make your dreams come true.  -                                Ralph Waldo Emerson                                                            If you have made mistakes,  even serious ones,  there is always another chance for you.  What we call failure is not the falling down,  but the staying down.  -  Mary Pickford                                                            Never let the fear of striking out get in your way.  -  George Herman  “Babe”  Ruth                                                            Failure is simply the opportunity to begin again,  this time more intelligently.  -  Henry Ford                                                            I used to say, “I sure hope things will change.”  Then I learned that the only way things are going to change for me is when I change.  -  JIM  ROHN                                                            Nothing is difficult to those who have the will.  -  Dutch Poet’s Society                                                            As long as you keep a person down,  some part of you has to be down there to hold him down,  so it means you cannot soar as you otherwise might.  - Marian Anderson                                                            Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.  -  Dale Carnegie                                                            If we don’t change the direction we are going,  we are likely to end up where we are heading.  -  Unknown                                                            Realize that if you have time to whine and complain about something then you have the time to do something about it.  -  ANTHONY  J.  D’ANGELO                                                            When you have exhausted all possibilities,  remember this:  “You haven’t!”  -  Thomas Edison                                                            You will know that forgiveness has begun when you recall those who hurt you and feel the power to wish them well.  -  LEWIS  B.  SMEDES                                                            The word impossible is not in my dictionary.  -  Napoleon Bonaparte                                                            Opportunity is missed by most people because it comes dressed in overalls and looks like work.  -                              Thomas Edison                                                            Man must search for what is right;  and let happiness come on its own.  -  Johann Pestalozzi                                                            You can’t have everything,  where would you put it?  -  Steven Wright                                                            We love in another’s soul whatever of ourselves we can deposit in it;  the greater the deposit,  the greater the love.  -  Irving Layton                                                            We all live with the objective of being happy;  our lives are all different and yet the same.  -  Anne Frank                                                            A closed mind is a dying mind.  -  Edna Ferber                                                            Since you get more joy out of giving joy to others,  you should put a good deal of thought into the happiness that you are able to give.  -  Eleanor Roosevelt                                                            We make a living by what we get,  but we make a life by what we give.  -  Sir Winston Churchill                                                            Follow your instincts.  That is where true wisdom manifests itself.  -  Oprah Winfrey                                                            Never part without loving words to think of during your absence.  It may be that you will not meet again in this life.  -  Jean Paul Richter                                                            No good deed goes unpunished.  -  CLARE  BOOTHE  LUCE                                                            Snowflakes are one of nature’s most fragile things,  but just look what they can do when they stick together.                                Vista M. Kelly                                                            Don’t be afraid your life will end;  be afraid that it will never begin.  -  Grace Hansen                                                            Service is what life is all about.  -  Marian Wright Edelman                                                            The one thing that doesn’t abide by majority rule is a person’s conscience.  -  Harper Lee                                                            Love and respect are the most important aspects of parenting,  and of all relationships.  -  Jodie Foster                                                            Learn to listen.  Opportunity could be knocking at your door very softly.  -  FRANK  TYGER                                                            Take heed:  you do not find what you do not seek.  -  English Proverb                                                            What we do today,  right now,  will have an accumulated effect on all our tomorrows.  -                                Alexandra Stoddard                                                            There is a transcendent power in example.  We reform others unconsciously when we walk uprightly.  -                              ANNE-SOPHIE  SWETCHINE                                                            Every man who is high up loves to think that he has done it all himself:  and the wife smiles,  and lets it go at that.  -  Sir James M. Barrie                                                            It’s no use saying,  “We are doing our best.”  You have got to succeed in doing what is necessary.  -                              Sir Winston Churchill                                                            If your efforts are sometimes greeted with indifference,  don’t lose heart.  The sun puts on a wonderful show at daybreak,  yet most of the people in the audience go on sleeping.  -  ADA  TEIXEIRA                                                            The healthiest competition occurs when average people win by putting in above average effort.  -                              Colin Powell                                                            Not the maker of plans and promises,  but rather the one who offers faithful service in small matters.  This is the person who is most likely to achieve what is good and lasting.  -  Johann Wolfgang Von Goethe                                                            Great things are not done by impulse,  but by a series of small things brought together.  -                               Vincent Van Gough                                                            Love is the flower of life,  and blossoms unexpectedly and without law,  and must be plucked where it is found,  and enjoyed for the brief hour of its duration.  -  D. H. Lawrence                                                            Love the moment and the energy of the moment will spread beyond all boundaries.  -                                SISTER  CORITA  KENT                                                            I have decided to stick with love.  Hate is too great a burden to bear.  -  Martin Luther King Jr.                                                            Love is as much of an object as an obsession,  everybody wants it,  everybody seeks it,  but few ever achieve it,  those who do will cherish it,  be lost in it,  and among all,  never …. never forget it.  -                              CURTIS  JUDALET                                                            There is no disguise that can for long conceal love where it exists or simulate it where it does not.  -                              RRANCOIS  DE  LA  ROCHEFOUCAULD                                                            Do all things with love.  -  OG  MANDINO                                                            Even a happy life cannot be without a measure of darkness,  and the word happiness would lose its meaning if it were not balanced by sadness.  -  Carl Jung                                                            Love gives itself;  it is not bought.  -  Henry Wadsworth Longfellow                                                            Go to the truth beyond the mind.  Love is the bridge.  -  Stephen  Levine                                                            An act of love that fails is just as much a part of the divine life as an act of love that succeeds,  for love is measured by fullness,  not by reception.  -  HAROLD  LOKES                                                            There are two things to aim at in life:  first,  to get what you want;  and,  after that,  to enjoy it.  Only the wisest of mankind achieve the second.  -  Logan Pearsall Smith                                                            Happiness is a choice that requires effort at times.  -  Anonymous                                                            Happiness is the highest good,  being a realization and perfect practice of virtue,  which some can attain,  while others have little or none of it.  -  Aristotle                                                            The summit of happiness is reached when a person is ready to be what he is.  -  Erasmus                                                            The concept of total wellness recognizes that our every thought,  word,  and behavior affects our greater health and well-being.  And we,  in turn,  are affected not only emotionally but also physically and spiritually.  -  Greg Anderson                                                            I don’t eat junk food and I don’t think junk thoughts.  -  Peace Pilgrim                                                            All God wants of man is a peaceful heart.  -  Meister Eckhart                                                            Few are those who see with their own eyes and feel with their own hearts.  -  Albert Einstein                                                            People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit.  Most men succeed because they are determined to.  -  George Allen                                                            Nothing great has ever been achieved except by those who dared believe that something inside them was superior to circumstances.  -  Bruce Barton                                                            So what do we do?  Anything,  something,  so long as we just don’t sit there.  If we screw it up,  start over.  Try something else.  If we wait until we’ve satisfied all the uncertainties,  it may be too late.  -                                Lee Iacocca                                                            At the moment of commitment,  the universe conspires to assist you.  -  Goethe                                                            There would be nothing to fear if you chose not to be afraid.  -  Unknown                                                            She soars on her own wings.  -  Socrates                                                            The first and best victory is to conquer oneself.  -  DEWEY  SIM                                                            Give it all you’ve got because you never know if there’s going to be a next time.  -  DANIELLE  INGRUM                                                            Desire nothing for yourself,  which you do not desire for others.  -  Spinoza                                                            You can if you think you can.  -  George Reeves                                                            Do all the good you can,  by all the means you can,  in all the ways you can,  as long as ever you can.  -                                John Wesley                                                            You don’t just stumble into the future.  You create your own future.  -  Roger Smith                                                            Just don’t give up trying to do what you really want to do.  Where there’s love and inspiration,  I don’t think you can go wrong.  -  Ella Fitzgerald                                                            Confidence,  like art,  never comes from having all the answers;  it comes from being open to all the questions.  -  Earl Gray Stevens                                                            Experience is not what happens to a man.  It is what a man does with what happens to him.  -                              ALDOUS  HUXLEY                                                            Always hold your head up,  but be careful to keep your nose at a friendly level.  -  Max L. Forman                                                            Laughter is the shortest distance between two people.  -  VICTOR  BORGE                                                            Don’t spool yourself….unwind.  -  Val Snead                                                            Never think you can’t achieve.  After all,  it only took one acorn.  -  Bobby MacKinnon                                                            Integrity is shown when no one is looking.  -  Anonymous                                                            Intelligence without ambition is a bird without wings.  -  C.  Archie Danielson                                                            Patience is the companion of wisdom.  -  Augustine                                                            One who makes no mistakes never makes anything.  -  Anonymous                                                            Never give up on anybody.  -  Hubert H. Humphrey                                                            Great spirits have always encountered violent opposition from mediocre minds.  -  Albert Einstein                                                            All of us do not have equal talent,  but all of us should have an equal opportunity to develop our talents.  -                              John F. Kennedy                                                            For myself,  I am an optimist - it does not seem to be much use being anything else.  -                                Sir Winston Churchill                                                            Take a chance!  All life is a chance.  The man who goes the furthest is generally the one who is willing to do and dare.   The  ’sure thing’  boat never gets far from shore.  -  Dale Carnegie                                                            It is never too late to be what you might have been.  -  George Elliot                                                            There are only two options regarding commitment;  you’re either in or you’re out.  There’s no such thing as life in-between.  -  Pat Riley                                                            The most important key to achieving great success is to decide upon your goal and launch,  get started,  take action,  move.  -  John Wooden                                                            There are no secrets to success.  It is the result of preparation,  hard work and learning from failures.  -                              Colin Powell                                                            You don’t get to choose how you’re going to die.  Or when.  You can only decide how you’re going to live.  Now.  -  Joan Baez                                                            Believe it can be done.  When you believe something can be done,  really believe,  your mind will find the ways to do it.  -  Dr. David Schwartz                                                             Happiness is the meaning and the purpose of life,  the whole aim and end of human existence.  -                              Aristotle                                                            Happiness is contagious…when you reflect happiness,  then all others around you catch the happy bug and          

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Dessert Recipes
(Click on a recipe name to open a printable recipe page)


½ Pound fresh rhubarb, cut in ½-inch lengths
1 Pint fresh strawberries, quartered
¼ Cup sugar
1¼ Cup nonfat plain yogurt
3 Tablespoons orange juice

In a medium saucepan, combine strawberries, rhubarb, sugar, and orange juice. Bring to a boil over moderate heat, stirring to dissolve sugar. Reduce heat, cover and simmer slowly until strawberries and rhubarb are very soft, about 10 minutes. Transfer to a small bowl and refrigerate until cold. To serve, spoon alternate layers of yogurt and fruit into four balloon wineglasses or parfait glasses, ending with a spoonful of fruit. Allow a total of 1/3 cup fruit and 1/3 cup yogurt per serving. Refrigerate remaining fruit for another use. Serve parfaits immediately.

Serving size: 2/3 Cup
Calories: 125
Fat: 0.5 g
Cholesterol: 1.3 mg
Carbohydrate: 26 g
Protein: 5 g
Sodium: 58 mg


1 Cup evaporated milk
½ Cup sugar
½ Cup Original Bisquick mix
2 Tablespoons butter or margarine
1 Teaspoon vanilla
2 Eggs
1 Can (8¼ ounces) apricot halves, drained and mashed
¼ Cup apricot preserves

Heat oven to 350F. Grease 9-inch pie plate. Stir together all ingredients except preserves and whipped cream until blended. Pour into pie plate. Bake 35 to 40 minutes or until knife inserted in center comes out clean. Cool completely, about 1 hour. Heat preserves over low heat until melted; spread over pie. Cool. Garnish with whipped cream, if desired. Cover and refrigerate any remaining pie.

Serving size: 1 Slice (1/8 of pie)
Calories: 205
Fat: 7 g
Cholesterol: 65 mg
Carbohydrate: 31 g
Protein: 5 g
Sodium: 180 mg


1½ Cups liquid egg substitute
1/3 Cup sugar
3 Cups nonfat milk
2 Teaspoons vanilla extract

Preheat oven to 325F. In a large bowl, whisk together milk, egg substitute, sugar, and vanilla until sugar dissolves. Pour into a 7x11-inch glass baking dish. Put that dish inside a larger dish, then fill the larger dish with enough hot water to come halfway up the sides of the glass baking dish. Bake 1 hour, adding more hot water if needed to maintain water level. Custard is done when a knife inserted near the edge comes out clean. Cool, then chill for several hours or overnight. Serve with sliced strawberries, if desired.

Serving size: 1/8 of the custard
Calories: 83
Fat: 0.16 g
Cholesterol: 0 mg
Carbohydrate: 13 mg
Protein: 7 g
Sodium: 109 mg


½ Cup oats
2 Teaspoons margarine
2 Teaspoons lemon juice
1 Apple, sliced
1½ Packages sugar substitute
¼ Teaspoon ground cinnamon

Divide apple slices equally between two 6-oz custard cups. Sprinkle each with lemon juice. Microwave margarine in a small dish 15 to 20 seconds on High or until softened. Mix in oats, brown sugar, and cinnamon. Spoon evenly over apples. Microwave both dishes 2 to 3 minutes on High or until apples are tender. Serve warm.

Serving size: 1 custard cup (½ of dessert)
Calories: 138
Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 27 g
Protein: 3 g
Sodium: 41 mg


4 Medium pears, peeled
½ Vanilla bean, quartered lengthwise
1 Cinnamon stick
1 Teaspoon cornstarch
2 Teaspoons minced candied ginger, or a pinch of ground ginger
1 Tablespoon lemon juice
2 Tablespoons sugar

In a medium saucepan, combine 2 cups water with sugar, lemon juice, ginger, cornstarch, cinnamon, and vanilla bean. Whisk to dissolve cornstarch. Bring to a boil over moderately high heat. Add the pears and adjust heat to maintain a gentle simmer. Cook pears, turning them over with a spoon occasionally, until they are tender when pierced with a knife, about 10 minutes. Transfer them to a serving bowl with a slotted spoon. Raise heat to high and bring poaching liquid to a boil. Boil until reduced to 1 cup, about 5 minutes. Cool, then pour over pears. Serve each pear with ¼ cup of the flavorful poaching liquid.

Serving size: 1 Pear, ¼ cup sauce
Calories: 70
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 18 g
Protein: 0.6 g
Sodium: 0.6 mg

TIP: You can substitute the pears with peaches, apricots, or nectarines.


1½ Quarts (6 cups) strawberries, sliced
1 Large fresh peach, peeled and cubed
3 Cups milk
¼ Cup sugar
2 Packages (4-serving size each) vanilla pudding and pie filling mix (not instant)
1 Package (16 ounces) frozen pound cake loaf
¼ Cup peach or strawberry preserves
¼ Cup amaretto or orange juice
1 Cup whipping (heavy) cream
¼ Cup slivered almonds, toasted
2 Large fresh peaches, peeled and sliced

Make pudding mix as directed on package for pudding, using 3 cups milk. Place plastic wrap directly on top of pudding. Refrigerate at least 2 hours until chilled. Mix strawberries, cubed peach and sugar. Let stand at room temperature 15 minutes. Cut pound cake horizontally in half. Spread preserves over bottom half. Top with top half. Cut into 18 slices. Drizzle with amaretto (or orange juice). Place 9 slices in 3- to 4-quart straight-sided glass bowl. Spoon half of strawberry mixture over cake.

Beat whipping cream in chilled small bowl with electric mixer of high speed until stiff. Fold whipped cream into pudding. Spoon half of pudding mixture over strawberries. Repeat layers with remaining cake, strawberry mixture and pudding mixture. Refrigerate at least 2 hours. Just before serving, sprinkle with almonds. Top with sliced peaches.

Serving size: 1 Dessert cup (1/24 of dessert)
Calories: 205
Fat: 10 g
Cholesterol: 35 mg
Carbohydrate: 28 g
Protein: 3 g
Sodium: 80 mg

TIP: To toast nuts or almonds, bake uncovered in un-greased shallow pan in 350F oven about 10 minutes, stirring occasionally, until golden brown. Or cook in un-greased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.



½ Cup sugar
1 Can (4 oz) crushed pineapple with juice
2 Cups grated peeled carrots
1 Jar (4 oz) carrot puree (jarred baby food with no added fat)
½ Cup egg whites (from approximately 4 large eggs) or liquid egg substitute
2 Teaspoons vanilla extract
¼ Teaspoon salt
1¼ Cups sifted cake flour
1¼ Cups oat bran
2 Teaspoons baking soda
1½ Teaspoons cinnamon


8 Ounces nonfat cream cheese, softened
¼ Cup sugar

Preheat oven to 425F. Prepare a 9-inch pie pan, nonstick or lightly sprayed with nonstick spray. In a large bowl, whisk carrots, sugar, pineapple, carrot puree, egg whites, vanilla, and salt until well blended. In another bowl, stir together flour, oat bran, baking soda, and cinnamon. Add dry ingredients to liquid ingredients; fold in gently. Pour batter into prepared pan. Bake until lightly browned and firm to the touch, about 30 minutes. Cool in pan, then un-mold and frost. To make frosting: Beat cream cheese and sugar with a stiff whisk, a hand-held mixer, or a wooden spoon until smooth and creamy. Spread evenly over cake surface.

Serving size: 1 Slice (1/12 of cake)
Calories: 118
Fat: 0.9 g
Cholesterol: 0 mg
Carbohydrate: 26.7 g
Protein: 4.9 g
Sodium: 101.3 mg


½ Cup all-purpose flour
¾ Cup fat-free milk
1 Egg
1 Tablespoon olive oil (extra virgin)
1/8 Teaspoon salt
2 Tablespoons reduced-sugar orange marmalade
¼ Teaspoon ground ginger
1 Can (11 oz) mandarin oranges
1 Cup seedless grapes

Crepe Cups:

Preheat oven to 400F. Coat twenty 1¾-inch muffin cups and a nonstick griddle with cooking spray; set cups aside. Heat griddle over medium heat. In a small bowl, whisk together egg, milk, flour, oil, and salt until combined. For each crepe, spoon 1 tablespoon batter onto griddle, pouring slowly to make circles. Cook crepes, 4 or 5 at a time, for 30 to 60 seconds or until bottoms are golden and tops appear dry. Use a spatula to transfer crepes to paper towels, brown sides up. If desired, trim edges.

Place crepes, brown sides down, into prepared muffin cups, pleating as necessary to fit. Bake about 12 minutes or until edges are firm. Cool in pans on wire racks. Carefully remove cups from pans. To serve, spoon ginger fruit into cups. Makes 20 cups.

Ginger Fruit:

In a medium bowl, combine 2 tablespoons reduced-sugar orange marmalade and ¼ teaspoon ground ginger. Gently stir in one 11-ounce can mandarin orange sections, drained and chopped, and 1 cup quartered red and/or green seedless grapes. Cover and chill until serving time.

Serving size: 1 Crepe Cup
Calories: 37
Fat: 1 g
Cholesterol: 11 mg
Carbohydrate: 6 g
Protein: 1 g
Sodium: 23 mg


4 Apples, preferably Rome Beauty or Golden Delicious
½ Cup hot water
1 Tablespoon raisins
1 Tablespoon cornstarch
1 Tablespoon plus 1 teaspoon sugar
1 Tablespoon plus 1 teaspoon minced candied ginger (or dash of cinnamon)
1 Teaspoon vanilla extract
3 Sheets (14 by 18-inch) phyllo dough
1 Tablespoon liquid egg substitute

Preheat oven to 375F. Put raisins in a small bowl and cover with ½ cup hot water. Let soften 20 minutes, then drain. Peel, quarter, core, and dice the apples into small pieces. In a large bowl, stir together 1 tablespoon sugar and the cornstarch. Add the apples, ginger, and vanilla. Stir to blend. Stir in raisins.

On a large work surface, stack the phyllo sheets one on top of the other, with the longer side nearest you. Leaving a 2-inch border along the bottom and a 1-inch border along the sides, spoon the apple filling onto the bottom third of the phyllo in a long 2-inch-wide cylinder. Starting from the bottom edge, roll the phyllo up and over the filling to make a long fat rope. Squeeze the short sides shut with your fingers. In a small bowl, whisk together the liquid egg substitute and remaining 1 teaspoon sugar. Brush over phyllo. Carefully transfer the “rope” to a baking sheet, either nonstick or lightly sprayed with nonstick spray. Bake until golden brown, about 30 minutes. Slice and serve immediately.

Serving size: ¼ of the strudel
Calories: 143
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 54.5 g
Protein: 3.5 g
Sodium: 76 mg

TIP: Look for phyllo in the supermarket freezer case. Be sure to read the label to find phyllo that has less than 0.5 g of fat per ounce. Athens Pastries and Frozen Foods makes a phyllo that meets this standard. Thaw it in the refrigerator.


¾ Cup fresh blackberries or blueberries
¾ Cup fresh raspberries
1 Cantaloupe or honeydew melon
1 Lime
6 Fresh mint leaves, shredded

Quarter melon and remove seeds. Using a thin, sharp knife, remove the skin from the melon quarters. Cut each quarter crosswise into ½-inch-thick slices and place in a medium serving bowl. Scatter raspberries and blackberries over the top.

Grate the lime zest (green part only). You should have about 1 teaspoon. Scatter the zest over the fruit and squeeze the lime juice over the top. Scatter mint leaves over the top and serve at once, or cover and refrigerate up to 4 hours.

Serving size: 1 Cup
Calories: 49
Fat: 0.4 g
Cholesterol: 0 mg
Carbohydrate: 11.89 g
Protein: 1 g
Sodium: 9.1 mg

The great thing about fruit salad is that you can use any fruit available to you. Replace melon with peaches or nectarines , the raspberries with strawberries etc.


4 Cups orange juice
1 Cup buttermilk
1 Envelope gelatin, unflavored
1 Cup sugar
1 Teaspoon lime peel
¼ Cup lime juice
1 Package green food coloring

In a medium saucepan, combine sugar and unflavored gelatin. Stir in 2 cups of the orange juice. Cook and stir until sugar and gelatin dissolve. Remove from heat. Stir in remaining 2 cups orange juice, the buttermilk, lime peel, and lime juice (mixture may appear curdled). If desired, add food coloring to tint desired color.

Transfer mixture to a 3-quart rectangular baking dish or freezer container. Cover; freeze for 4 to 5 hours or until almost firm. Break mixture into small chunks; transfer to a large chilled bowl. Beat with an electric mixer on medium speed about 2 minutes or until smooth but not melted. Return to dish or container. Cover and freeze about 4 hours more or until firm (or, transfer mixture to a 4- to 5-quart ice cream freezer; freeze according to manufacturer’s directions).

Serving size: 1 Glass (½ of sherbet)
Calories: 83
Fat: 0 g
Cholesterol: 1 mg
Carbohydrate: 20 g
Protein: 1 g
Sodium: 18 mg


½ Cup thinly sliced strawberries
1 Kiwi, peeled and chopped
1¾ Cups Original Bisquick mix
1/3 Cup sugar
1/3 Cup milk
3 Tablespoons butter or margarine, melted
2 Teaspoons finely shredded lemon peel
1/8 Teaspoon ground nutmeg
2 Eggs

Heat oven to 375F. Grease square pan, 9x9x2 inches. Stir together all ingredients except fruit in medium bowl. Gently stir in fruit. Bake 30 to 35 minutes or until toothpick inserted in center comes out clean; cool.

Serving size: 1 Square (1/9 of shortcake)
Calories: 175
Fat: 8 g
Cholesterol: 45 mg
Carbohydrate: 24 g
Protein: 3 g
Sodium: 390 mg

TIP: Cut squares horizontally in half and fill layers and top with whipped topping and sliced fruit


4 Medium mangoes, peeled, pitted, and coarsely chopped (or peaches, strawberries, blackberries)
2 Tablespoons plus 2 teaspoons sugar
½ Cup nonfat sour cream
2 Teaspoons lemon juice
1 Teaspoon vanilla extract
4 Leaves fresh mint (optional)

Freeze the chopped mangoes on a baking sheet until frozen hard, several hours or overnight. In a small bowl, whisk together sour cream, sugar, lemon juice, and vanilla. Transfer frozen mangoes to a food processor and pulse until mixture is like snow. Add sour cream mixture and blend until smooth and creamy, stopping the machine and scraping down the sides of the bowl once or twice. Serve immediately, garnishing each portion with a mint leaf, if desired.

Serving size: ¾ Cup (¼ of the sherbet)
Calories: 84.5
Fat: 0.7 g
Cholesterol: 0 mg
Carbohydrate: 21 g
Protein: 1.6 g
Sodium: 60 mg


2 Medium cooking apples
¼ Cup raisins
1 Egg
¼ Teaspoon salt
½ Teaspoon ground cinnamon
2 Tablespoons brown sugar (or brown sugar substitute)
1/3 Cup cornmeal
2 Cups fat-free milk

Preheat oven to 350F. Lightly coat six 6-ounce custard cups with nonstick cooking spray; place in shallow baking pan and set aside. In a medium saucepan, heat 1½ cups of the milk over medium heat just until boiling. In a small bowl, combine cornmeal with remaining ½ cup milk; slowly whisk into hot milk. Cook and stir until mixture returns to boiling. Reduce heat to low. Cook and stir for 5 to 7 minutes or until thick.

Remove from heat. Stir in brown sugar or brown sugar substitute, cinnamon, and salt. In a small bowl, beat egg with a fork; gradually stir the hot mixture into the egg. Stir in apples and raisins. Divide mixture among prepared custard cups. Bake about 30 minutes or until a knife inserted in centers comes out clean. Cool on a wire rack for 20 minutes; serve warm.

Serving size: 1 Custard cup (1/6 of pudding)
Calories: 128
Fat: 1 g
Cholesterol: 37 mg
Carbohydrate: 26 g
Protein: 5 g
Sodium: 148 mg


1 Pound fresh apricots (or canned apricots with no sugar added), (or pitted cherries, sliced peaches)
1 Cup nonfat milk
2 Tablespoons plus 2 teaspoons sugar
2 Tablespoons flour
1 Teaspoon vanilla extract
½ Cup liquid egg substitute

Preheat oven to 375F. Cut the apricots in quarters if small, or in sixths if large, discarding the pit. Set aside. Put flour in a small saucepan. Whisk in enough of the milk to form a paste, then gradually whisk in the remaining milk, sugar, and vanilla. Bring to a boil, whisking constantly, over high heat. Mixture will thicken considerably. Remove from heat, cover, and let cool 10 minutes, then whisk in liquid egg substitute. Put apricots in a 9-inch pie pan, either nonstick or lightly sprayed with nonstick spray. Pour in milk mixture and bake until firm and lightly colored, about 25 minutes. The custard will be puffed but will fall a little as it cools. Serve warm

Serving size: 1 Dessert cup (1/6 of custard)
Calories: 112
Fat: 0.5 g
Cholesterol: 0 mg
Carbohydrate: 23 mg
Protein: 5.3 g
Sodium: 88 mg


3 Cups low-fat plain yogurt
2 Tablespoons crystallized ginger
1½ Cups mandarin oranges
1½ Cups pineapple chunks
2 Teaspoons vanilla
2 Teaspoons sugar
1 Dash crystallized ginger

Combine the pineapple, oranges, and ginger. Mix well. Combine the yogurt, vanilla, and sugar. In parfait glasses, layer the fruit and yogurt, ending with the yogurt. Sprinkle a pinch of ginger to serve.

Serving size: 1 Parfait glass (1/6 of sundae)
Calories: 121
Cholesterol: 3 mg
Carbohydrate: 24 g
Protein: 7 g
Sodium: 99 mg


4 Medium peaches
2 Cups fresh blackberries (or frozen)
1/3 Cup sugar
¾ Cup unbleached all-purpose flour
¾ Teaspoon baking powder
1 Dash salt
6 Tablespoons nonfat milk
6 Tablespoons liquid egg substitute
½ Teaspoon vanilla extract

Preheat oven to 400F. Peel and slice peaches. Wash blackberries. Sprinkle peaches and blackberries with 2 teaspoons sugar taken from the 1/3 cup. In a bowl, stir together remaining sugar, flour, baking powder, and salt. In a large bowl, whisk together milk, egg substitute, and vanilla. Add dry ingredients to wet ingredients and stir just to blend. Batter will be thick.

Put peaches and blackberries in a 9-inch nonstick pie pan. Spoon the batter over the peaches and blackberries, smoothing it with the back of the spoon. It doesn’t need to cover the fruit completely; in fact, it looks nice if some of the fruit is poking through. Bake until the peaches and blackberries are bubbly and the topping is browned, about 30 minutes.

Serving size: 1/8 of the cobbler
Calories: 110
Fat: 0.18 g
Cholesterol: 0.2 g
Carbohydrate: 25 g
Protein: 3 g
Sodium: 20 g


4 Medium oranges, peeled and sectioned
3 Medium bananas, sliced
1 Cup strawberries, cut in half
1 Cup seedless green grapes, cut in half
1 Tablespoon orange juice
1 Tablespoon honey
½ Cup sour cream

In large bowl, mix sour cream, honey and orange juice until smooth. Add oranges, bananas, strawberries and grapes; toss gently to mix.

Serving size: 1 Dessert bowl (about 1/10 of fruit salad)
Calories: 105
Fat: 3 g
Cholesterol: 5 mg
Carbohydrate: 21 g
Protein: 1 g
Sodium: 5 mg


2 Large apples, preferably Rome Beauty or Golden Delicious
1/3 Cup apple juice
4 Teaspoons no-sugar-added apricot jam
4 Teaspoons quick-cooking (not instant) oatmeal
2 Cinnamon sticks
1 Teaspoon sugar
1 Teaspoon lemon juice

Preheat oven to 400F. Halve the apples and core them. In a small bowl, mix jam and oats into a paste. Divide the paste among the four apple cavities. Put the apples, cut side down, in a baking dish. Put the cinnamon sticks in the baking dish. Whisk together apple juice, sugar, and lemon juice. Pour around the apples. Cover and bake until apples are tender when pierced, about 30 minutes. Serve apples cut side up and spoon the pan juices over them.

Serving size: 1 Apple
Calories: 136
Fat: 0.5 g
Cholesterol: 0 mg
Carbohydrate: 32 g
Protein: 2.4 g
Sodium: 6 mg


½ Cup fresh or frozen raspberries
1 Small pear, peeled and coarsely chopped
2 Tablespoons all-purpose or whole wheat flour
2 Tablespoons brown sugar
1 Tablespoon quick-cooking or old-fashioned oats
1/8 Teaspoon apple pie spice
1 Tablespoon butter or margarine (firm)

Heat oven to 375F. Grease two 6-ounce custard cups. Mix pear and raspberries; divide between custard cups. Mix brown sugar, flour, oats and apple pie spice in small bowl. Cut in butter with pastry blender or fork until mixture is crumbly; sprinkle over fruit. Bake about 30 minutes or until topping is golden brown and pear is tender. Serve warm with cream or ice cream, if desired.

Serving size: 1 Custard cup
Calories: 200
Fat: 6 g
Cholesterol: 15 mg
Carbohydrate: 37 g
Protein: 2 g
Sodium: 45 mg

TIP: Replace the pear with an apple and the raspberries with blueberries.


4 Ripe bananas, peeled
1 Teaspoon rum
½ Teaspoon vanilla extract
1 Teaspoon sugar
1 Tablespoon orange juice concentrate
2 Cinnamon sticks, halved (optional)

Preheat oven to 450F. In a small bowl, whisk together orange juice concentrate, sugar, vanilla, rum, and 2 tablespoons water. Make aluminum foil packages for the bananas: Assemble four 12 by 15-inch sheets of foil. Fold each sheet in half along the 12-inch side. Working from each short side, fold about ½ inch in toward the center two or three times to seal the edge. Stand the package on its spine and prop it open like a boat. Put a banana and a half cinnamon stick in each package. Spoon one quarter of the orange juice mixture into each package. Fold foil over along the top to seal. Set packets on a baking sheet and bake 15 minutes.

Serving size: 1 Banana
Calories: 118
Fat: 0.55 g
Cholesterol: 0 mg
Carbohydrate: 29.5 g
Protein: 1.2 g
Sodium: 93 mg

Ripe bananas can also be broiled for a quick dessert. Halve them lengthwise and place them under a preheated broiler, several inches from the heat, until they are hot throughout and browned.


2 Nectarines, sliced
1 Cup fresh blackberries
2 Containers (6 ounces each) lemon yogurt
3 Tablespoons powdered sugar
1 Cup whipping (heavy) cream
2 Tablespoons grated lemon peel
1/3 Cup powdered sugar
¾ Cup butter or margarine, cut into pieces
1½ Cups all-purpose flour

Heat oven to 350F. In medium bowl, mix flour, butter, 1/3 cup powdered sugar and 1 tablespoon of the lemon peel, using pastry blender or crisscrossing 2 knives, until coarse crumbs form. Press mixture evenly on bottom of rectangular pan, 13x9x2 inches. Bake 20 to 25 minutes or until crust is dry and light golden brown. Cool completely, about 30 minutes.

In chilled medium bowl, beat whipping cream, 3 tablespoons powdered sugar and remaining 1 tablespoon lemon peel with electric mixer on high speed until stiff peaks form. Gently stir in yogurt. Spoon over crust. Top with nectarines and blackberries. Serve immediately, or cover and refrigerate until serving. For serving pieces, cut into 5 rows. Store covered in refrigerator.

Serving size: 1 Square (1/20 of dessert)
Calories: 175
Fat: 11 g
Cholesterol: 30 mg
Carbohydrate: 17 g
Protein: 2 g
Sodium: 60 mg

TIP: Line pan with heavy-duty foil, leaving at least 3 inches around all edges. The foil serves as a handle for lifting the dessert out of the pan, so cutting and serving will be easier.


1 Medium banana
1 Cup low-fat, plain yogurt
1 Teaspoon vanilla
4 Teaspoons sugar
2 Tablespoons low-fat (1%) milk
8 Banana slices

Place milk, sugar, vanilla, and banana in blender. Process for 15 seconds at high speed until smooth. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into four dessert dishes; garnish each with two banana slices just before serving.

Serving size: 1 Dessert cup (¼ of mousse)
Calories: 94
Fat: 1 g
Choloesterol: 4 mg
Sodium: 47 mg


1½ Cups mangoes, cut into small pieces
2 Ounces frozen light whipped dessert topping, thawed
6 Ounces fat-free vanilla yogurt, frozen

Spoon yogurt into a small bowl. Fold in the ¼ of an 8-ounce carton whipped topping. Spoon one-fourth of the yogurt mixture into each of 2 parfait glasses. Top with half of the mango. If desired, top with additional whipped topping and fresh fruit.

Serving size: 1 Parfait glass (½ of parfait)
Calories: 186
Fat: 4 g
Cholesterol: 1 mg
Carbohydrate: 34 g
Protein: 4 g
Sodium: 52 mg


2 Kiwis, cut into small pieces
½ Cup red grapes
2 Cups fresh pineapples, cut into chunks (or canned pineapple chunks in pineapple juice)
2 Medium apples or pears, cut into small pieces
½ Cup celery, chopped
1/3 Cup fat-free mayonnaise, or fat-free salad dressing (Ranch)
1/3 Cup fat-free lemon yogurt
1 Tablespoon honey
2 Tablespoons walnut pieces (plain, unsalted)
6 Kale or lettuce leaves, if desired

In a large bowl toss together pineapple, apples (or pears), celery, grapes, and kiwis. In a small bowl stir together the mayonnaise (or salad dressing), yogurt, and honey; fold gently into pineapple mixture. Cover and chill for up to 6 hours. Just before serving, stir in (toasted) walnuts. If desired, serve on kale or lettuce leaves.

Serving size: 1 Dessert cup (about 1/6 of salad)
Calories: 123
Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 26 g
Protein: 2 g
Sodium: 189 mg







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