Get your free credit reports

Q: How do I order my free report?

A: The three nationwide consumer reporting companies have set up a central website, a toll-free telephone number, and a mailing address through which you can order your free annual report.

To order, visit annualcreditreport.com

This info is from the government link below.
http://www.ftc.gov/bcp/conline/pubs/credit/freereports.shtm

How to Make a Comfortable Hike

How to Make a Comfortable Hike

(The following suggestions are for the climate around Bay Area CA only)

It is winter now. It can be quite chilly in the morning and hot during the day time. You can sweat on the way up during your hike and feel cold on the way down.

How can you make yourself really comfortable?

Some suggestions for your references.

• Hats, Caps or Masks
• Gloves
• Polyester T-shirt underwear

Polyester wicks moisture and dries quickly to keep you comfortable during active pursuits. Try to avoid cotton underwear which makes feel uncomfortable and cold when it's wet.)

• Hiking boots

If you can't grip the ground properly, you will have hard time on the way down and also have the chance to injure yourslef.

Big 5 has some inexpensive ones ($25 to $40) or check with REI for some Vibram rubber outsoles featuring sticky rubber and deep lugs for stability and braking on various surfaces.

• Trekking poles

It gives you an opportunity to work out your upper body. It helps your lower body joints tremendously on the way down. Usually, one pole is enough. You can get those expensive ones with adjustable length, anti-shock spring and ergometric foam compact grip. It can cost you $60 to $150 for a pair. For a starter, I recommend to get a ski pole at garage sale for $2.

Sleep Well

Would you like to recover fast from the whole day of pressure? How can you sleep well so tomorrow will be a fresh day?

Here is some tips to sleep well.

* Don't work on your job or serious projects two hours before you go to bed. Relax. Read some non-work related books.

* If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy .
For example, listen softer music at the dark, stare at moon or stars, etc. Remember not to expose yourself to much light.

* Don't take naps. This will ensure you are tired at bedtime.
If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.

* Get up and go to bed the same time every day .
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

* Refrain from exercise at least 4 hours before bedtime.

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

* Develop sleep rituals.

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

* Have a light snack before bed

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

* Take a hot bath 90 minutes before bedtime.

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy.

I hope those tips are useful for you. Have a great sleep every night.

10 Best Foods you should eat

The 10 Best Foods You Aren’t Eating

Want to do your body a world of good? It's as easy as expanding your grocery list.

I don't want to reinvent the wheel and claim the credits. Medical experts have done research and make the recommendations.

In summary, they are as follows.

1. Beets: contain potent cancer fighters and are great for heart.

2. Cabbage:disarms cell-damaging free radicals and reduces your risk of cancer.

3. Guava: has an antioxidant that fights prostate cancer -- than any other plant food, including tomatoes and watermelon.

4. Swiss Chard: provides a huge amount of nutrients which can protect your retinas from the damage of aging.

5. Cinnamon: helps control your blood sugar, which influences your risk of heart disease.

6. Purslane: has the highest amount of heart-healthy omega-3 fats of any edible plant and has an antioxidant that may inhibit cancer growth.

7. Pomegranate juice: great for heart and with lots of Vitamin C.

8. Goji berries: have one of the highest ORAC ratings -- a method of gauging antioxidant power -- of any fruit.

9. Dry Plums: contain high amounts of antioxidants that are particularly effective at combating the superoxide anion radical.

10. Pumpkin Seeds: have rich amount of magnesium.

--------- Want more info -----------------

I picked two good articles for you to enjoy.

This is an earlier article which gives you the 10 foods.

This is a later article with explanation of how to eat those 10 best foods.