Tool Kit: Protecting Your Privacy on the New Facebook

Facebook is a personal vault that can contain photos of your firstborn, plans to bring down your government and, occasionally, a record of your indiscretions.

It can be scoured by police officers, partners and would-be employers. It can be mined by marketers to show tailored advertisements.

And now, with Facebook’s newfangled search tool, it can allow strangers, along with “friends” on Facebook, to discover who you are, what you like and where you go.

Facebook insists it is up to you to decide how much you want others to see. And that is true, to some extent. But you cannot entirely opt out of Facebook searches. Facebook, however, does let you fine-tune who can see your “likes” and pictures, and, to a lesser extent, how much of yourself to expose to marketers.

The latest of its frequent changes to the site’s privacy settings was made in December. Facebook is nudging each of its billion subscribers to review them. The nudge could not have been more timely, said Sarah Downey, a lawyer with the Boston company Abine, which markets tools to help users control their visibility online. “It is more important than ever to lock down your Facebook privacy settings now that everything you post will be even easier to find,” she said.

That is to say, your settings will determine, to a large extent, who can find you when they search for women who buy dresses for toddlers or, more unsettling, women who jog a particular secluded trail.

What can you do? Ask yourself four simple questions.

QUESTION 1 How would you like to be found?

Go to “who can see my stuff” on the upper right side of your Facebook page. Click on “see more settings.” By default, search engines can link to your timeline. You can turn that off if you wish.

Go to “activity log.” Here you can review all your posts, pictures, “likes” and status updates. If you are concerned about who can see what, look at the original privacy setting of the original post.

In my case, I had been tagged eating a bowl of ricotta with my fingers at midnight near Arezzo. My friend who posted the picture enabled it to be seen by anyone, which means that it would show up in a stranger’s search for, I don’t know, people who eat ricotta with their fingers at midnight. I am tagged in other photos that are visible only to friends of the person who posted them. The point is, you want to look carefully at what the original settings are for those photos and “likes,” and decide whether you would like to be associated with them “I don’t get this Facebook thing either,” said one woman whose friend request I had accepted in January 2008. “But everyone in our generation seems to be on it.”

If you are concerned about things that might embarrass or endanger you on Facebook — Syrians who endorse the opposition may not want to be discovered by government apparatchiks — comb through your timeline and get rid of them. The only way to ensure that a post or photo is not discovered is to “unlike” or “delete” it.

Make yourself a pot of tea. This may take a while. The nostalgia may just be amusing.

QUESTION 2 What do you want the world to know about you?

Go to your profile page and click “About me.” Decide if you would like your gender, or the name of your spouse, to be visible on your timeline. Think about whether you want your birthday to be seen on your timeline. Your date of birth is an important piece of personal information for hackers to exploit.

A tool created a couple of weeks ago by a team of college students offers to look for certain words and phrases that could embarrass other college students as they apply for internships and jobs. It is called Simplewash, formerly Facewash, and it looks for profanity, references to drugs and other faux pas that you do not necessarily want, say, a law school admissions officer to see. Socioclean is another application that scours your Facebook posts. It is selling its service to college campuses to offer to students.

QUESTION 3 Do you mind being tracked by advertisers?

Facebook has eyes across the Web; one study found that its so-called widget — the innocuous blue letter “f” — is integrated into 20 percent of the 10,000 most popular Web sites.

This is how it works. I browsed an e-commerce site for girls’ dresses. When I logged back on to Facebook several days later, I was urged to buy dresses for “my darling daughter.” Facebook says that this kind of “retargeting” is a lucrative source of revenue. If that is annoying, several tools can help you block trackers. Abine, DisconnectMe and Ghostery offer browser extensions. Once installed on your Web browser, these extensions will tell you how many trackers they have blocked.

If you see an ad on the right rail of your Facebook page based on your Web browsing history, you can also opt out directly on Facebook. Hover over the “X” next to the ad and choose from the drop-down menu: “Hide this ad,” you could say. Or hide all ads from this brand. Facebook does not serve the ads itself, so to opt out of certain kinds of targeted ads, you must go to the third party that Facebook works with to show ads based on the Web sites you have browsed.

QUESTION 4 Whom do you want to befriend?

Now is the time to review whom you count among your Facebook friends. Your boss? Do you really want her to see pictures of you in Las Vegas? And the woman you met in Lamaze class: do you want the apps she has installed to know who you are? Privacyfix.com, a browser extension, shows you how to keep your friends’ Facebook applications from sucking you into their orbit. It is preparing to introduce a tool to control what it calls your “exposure” to the Facebook search engine.

Secure.me offers a similar feature. Depending on your privacy settings, that photo-sharing app that your Lamaze compatriot just installed could, in one click, know who you are and have access to all the photos that you thought you were sharing with “friends.”

One of Facebook’s cleverest heists is the word “friend.” It makes you think all your Facebook contacts are really your “friends.” They may not be.

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Friends, investigators seek answers in killing of O.C. couple

They met in college, two highly regarded basketball players who seemed to have the same winning touch on the court and off.

After blazing through high school and college with her outside shot, Monica Quan became the assistant women's basketball coach at Cal State Fullerton. Keith Lawrence, whose highlight shots are still there on his college website, became a campus officer at USC.

Now police in Irvine are scrambling for an explanation — and friends are looking for a way to express their shock — after Quan and Lawrence were found shot to death in their parked car on the top floor of a parking structure in an upscale, high-security condominium complex near UC Irvine.

The two had just announced their engagement and had recently moved into a condominium complex near Concordia University, where they played basketball and had gone on to earn their degrees.

Late Sunday, after a passerby noticed two people in the parked car, police said they found Lawrence slumped in the driver's side of his white Kia. Quan was next to him, also dead. The couple were shot multiple times, and authorities said they have tentatively ruled out the possibility of it being a murder-suicide or motivated by robbery. Nothing in the car, police said, seemed to be disturbed.

The couple's friends and family said they were shaken by the violent deaths of two people who seemed to have so much to offer.

Quan was a 2002 graduate of Walnut High School in the San Gabriel Valley, where she set school records for the most three-pointers in a season and a game. She played at Long Beach State and at Concordia, where she graduated in 2007. She went on to earn a master's degree before becoming the assistant coach at Fullerton.

Quan's father was the first Chinese American captain in the LAPD, and went on to become police chief at Cal Poly Pomona.

Quan was known for pulling students aside to offer encouragement, said Megan Richardson, a former player. Marcia Foster, the head basketball coach at Cal State Fullerton, described her assistant as a special person — "bright, passionate and empowering," she said.

Quan shared a love of basketball with her fiancee, Lawrence, whom she met at Concordia.

He too had been a standout basketball player, starting at Moorpark High, where he played point guard and shooting guard, said Tim Bednar, who coached Lawrence.

Bednar said that Lawrence, who came from a family of athletes, was talented, yet quiet and humble. After Lawrence graduated in 2003, he continued to participate in summer youth camps

When he returned for the camps, Bednar said, he was known as the "best basketball player that ever came through" the school.

"He was awesome with the kids," Bednar said. "They all wanted to be around Keith Lawrence."

Bednar heard from Lawrence when he needed a recommendation to become a police officer after graduating from the Ventura County Sheriff's Academy. In August, he was hired by USC's public safety department.

John Thomas, the executive director and chief of the department, said that Lawrence was an "honorable, compassionate and professional" member of the community.

"We are a better department and the USC campus community is a safer place as a result of his service," Thomas said in a statement.

On Monday night, Quan's friends gathered outside Walnut High School. One clutched a heart-shaped balloon, another carried a collage of her basketball playing days. Still another held a basketball.

Lawrence's friends and family put up a Facebook page. "RIP Keith Lawrence, you will be missed," it said simply. Within hours, 840 had left comments or indicated they "liked" it. Concordia put up a link to Lawrence's game-winning shot that carried the school into a post-season tournament.

Michelle Thibeault, 27, said in a Facebook message that she had known Quan for more than a decade. The two were on the same athletic teams and went to junior high and high school together. "Monica was loved by everyone," she said.

During a somber gathering at the Cal State Fullerton gymnasium Monday, Foster read a brief statement from Quan's brother Ryan.

"We just shared a moment of incredible joy on her recent engagement," he wrote, and then added: "A bright light was just put out."

nicole.santacruz@latimes.com

kate.mather@latimes.com

lauren.williams@latimes.com

Times staff writer John Canalis contributed to this report.

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$99 Ouya Game Console Will Hit Amazon, Target and More in June

Ouya, the $99, Android-powered game console, set Kickstarter records last August when it raised nearly $8.6 million in crowdfunding. It will soon be sold at major retailers including GameStop, Best Buy, Amazon.com and Target, Ouya CEO Julie Uhrman announced to project backers on Tuesday.

The tiny game machine, about the size of a Rubik’s Cube, will begin showing up in big-box stores in June. Those who supported the project on Kickstarter will begin receiving their Ouyas in March.

Speaking to the Wall Street Journal, Uhrman said that extra controller accessories will also be sold in stores for $49.99.

Ouya sold 68,000 units through its Kickstarter campaign alone, and the company has continued to offer pre-orders of the unit on its website.

2013 is expected to be the year of new game consoles from Microsoft and Sony, and Nintendo has just recently released the Wii U, but that doesn’t worry Uhrman: “We don’t need to beat Xbox or Sony or any console that enters the marketplace,” she told the Journal. “We need to carve out our own niche.”

There may be competition in that niche, too. Ouya isn’t the only Kickstarted Android-powered TV games console, and competitors like the GameStick have hinted that they too will be showing up on the shelves of major retailers.

Brace yourselves: The console wars are coming, maybe not in the way you expected.

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Personal Health: Effective Addiction Treatment

Countless people addicted to drugs, alcohol or both have managed to get clean and stay clean with the help of organizations like Alcoholics Anonymous or the thousands of residential and outpatient clinics devoted to treating addiction.

But if you have failed one or more times to achieve lasting sobriety after rehab, perhaps after spending tens of thousands of dollars, you’re not alone. And chances are, it’s not your fault.

Of the 23.5 million teenagers and adults addicted to alcohol or drugs, only about 1 in 10 gets treatment, which too often fails to keep them drug-free. Many of these programs fail to use proven methods to deal with the factors that underlie addiction and set off relapse.

According to recent examinations of treatment programs, most are rooted in outdated methods rather than newer approaches shown in scientific studies to be more effective in helping people achieve and maintain addiction-free lives. People typically do more research when shopping for a new car than when seeking treatment for addiction.

A groundbreaking report published last year by the National Center on Addiction and Substance Abuse at Columbia University concluded that “the vast majority of people in need of addiction treatment do not receive anything that approximates evidence-based care.” The report added, “Only a small fraction of individuals receive interventions or treatment consistent with scientific knowledge about what works.”

The Columbia report found that most addiction treatment providers are not medical professionals and are not equipped with the knowledge, skills or credentials needed to provide the full range of evidence-based services, including medication and psychosocial therapy. The authors suggested that such insufficient care could be considered “a form of medical malpractice.”

The failings of many treatment programs — and the comprehensive therapies that have been scientifically validated but remain vastly underused — are described in an eye-opening new book, “Inside Rehab,” by Anne M. Fletcher, a science writer whose previous books include the highly acclaimed “Sober for Good.”

“There are exceptions, but of the many thousands of treatment programs out there, most use exactly the same kind of treatment you would have received in 1950, not modern scientific approaches,” A. Thomas McLellan, co-founder of the Treatment Research Institute in Philadelphia, told Ms. Fletcher.

Ms. Fletcher’s book, replete with the experiences of treated addicts, offers myriad suggestions to help patients find addiction treatments with the highest probability of success.

Often, Ms. Fletcher found, low-cost, publicly funded clinics have better-qualified therapists and better outcomes than the high-end residential centers typically used by celebrities like Britney Spears and Lindsay Lohan. Indeed, their revolving-door experiences with treatment helped prompt Ms. Fletcher’s exhaustive exploration in the first place.

In an interview, Ms. Fletcher said she wanted to inform consumers “about science-based practices that should form the basis of addiction treatment” and explode some of the myths surrounding it.

One such myth is the belief that most addicts need to go to a rehab center.

“The truth is that most people recover (1) completely on their own, (2) by attending self-help groups, and/or (3) by seeing a counselor or therapist individually,” she wrote.

Contrary to the 30-day stint typical of inpatient rehab, “people with serious substance abuse disorders commonly require care for months or even years,” she wrote. “The short-term fix mentality partially explains why so many people go back to their old habits.”

Dr. Mark Willenbring, a former director of treatment and recovery research at the National Institute for Alcohol Abuse and Alcoholism, said in an interview, “You don’t treat a chronic illness for four weeks and then send the patient to a support group. People with a chronic form of addiction need multimodal treatment that is individualized and offered continuously or intermittently for as long as they need it.”

Dr. Willenbring now practices in St. Paul, where he is creating a clinic called Alltyr “to serve as a model to demonstrate what comprehensive 21st century treatment should look like.”

“While some people are helped by one intensive round of treatment, the majority of addicts continue to need services,” Dr. Willenbring said. He cited the case of a 43-year-old woman “who has been in and out of rehab 42 times” because she never got the full range of medical and support services she needed.

Dr. Willenbring is especially distressed about patients who are treated for opioid addiction, then relapse in part because they are not given maintenance therapy with the drug Suboxone.

“We have some pretty good drugs to help people with addiction problems, but doctors don’t know how to use them,” he said. “The 12-step community doesn’t want to use relapse-prevention medication because they view it as a crutch.”

Before committing to a treatment program, Ms. Fletcher urges prospective clients or their families to do their homework. The first step, she said, is to get an independent assessment of the need for treatment, as well as the kind of treatment needed, by an expert who is not affiliated with the program you are considering.

Check on the credentials of the program’s personnel, who should have “at least a master’s degree,” Ms. Fletcher said. If the therapist is a physician, he or she should be certified by the American Board of Addiction Medicine.

Does the facility’s approach to treatment fit with your beliefs and values? If a 12-step program like A.A. is not right for you, don’t choose it just because it’s the best known approach.

Meet with the therapist who will treat you and ask what your treatment plan will be. “It should be more than movies, lectures or three-hour classes three times a week,” Ms. Fletcher said. “You should be treated by a licensed addiction counselor who will see you one-on-one. Treatment should be individualized. One size does not fit all.”

Find out if you will receive therapy for any underlying condition, like depression, or a social problem that could sabotage recovery. The National Institute on Drug Abuse states in its Principles of Drug Addiction Treatment, “To be effective, treatment must address the individual’s drug abuse and any associated medical, psychological, social, vocational, and legal problems.”

Look for programs using research-validated techniques, like cognitive behavioral therapy, which helps addicts recognize what prompts them to use drugs or alcohol, and learn to redirect their thoughts and reactions away from the abused substance.

Other validated treatment methods include Community Reinforcement and Family Training, or Craft, an approach developed by Robert J. Meyers and described in his book, “Get Your Loved One Sober,” with co-author Brenda L. Wolfe. It helps addicts adopt a lifestyle more rewarding than one filled with drugs and alcohol.

This is the first of two articles on addiction treatment.

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Bits Blog: Most Facebook Users Have Taken a Break From the Site, Study Finds

Facebook is the most popular social network in America — roughly two-thirds of adults in the country use it on a regular basis.

But that doesn’t mean they don’t get sick of it.

A new study released on Tuesday by the Pew Research Center‘s Internet and American Life Project found that 61 percent of current Facebook users admitted that they had voluntarily taken breaks from the site, for as many as several weeks at a time.

The main reason for their social media sabbaticals?

Not having enough time to dedicate to pruning their profiles, an overall decrease in their interest in the site as well as the general sentiment that Facebook was a major waste of time. About 4 percent cited privacy and security concerns as contributing to their departure. Although those users eventually resumed their regular activity, another 20 percent of Facebook users admitted to deleting their accounts.

Of course, even as some Facebook users pull back on their daily consumption of the service, the vast majority — 92 percent — of all social network users still maintain a profile on the site. But while more than than half said that the site was just as important to them as it was a year ago, only 12 percent said the site’s significance increased over the last year — indicating the makings of a much larger social media burnout across the site.

The study teases out other interesting insights, including the finding that young users are spending less time overall on the site. The report found that 42 percent of Facebook users from the ages of 18 to 29 said that the average time they spent on the site in a typical day had decreased in the last year. A much smaller portion, 23 percent, of older Facebook users, those over 50, reported a drop in Facebook usage over the same period.

Facebook’s biggest challenge revolves around figuring out how to continue to profit from its rich reservoir of one billion users — and a large part of that involves keeping them entertained and returning to the site on a regular basis. Most recently, the company introduced a tool called Graph Search, a research tool that promises to help its users find answers on everything from travel recommendations to potential jobs and even love connections.

Lee Rainie, the director of the Pew Research Center’s Internet & American Life Project, which conducted the survey, described the results as a kind of “social reckoning.”

“These data show that people are trying to make new calibrations in their life to accommodate new social tools,” said Mr. Rainie, in an e-mail. Facebook users are beginning to ask themselves, ” ‘What are my friends doing and thinking and how much does that matter to me?,’ ” he said. “They are adding up the pluses and minuses on a kind of networking balance sheet and they are trying to figure out how much they get out of connectivity vs. how much they put into it.”

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Suspected child molester left L.A. archdiocese for L.A. schools

A former priest and suspected child molester left employment with the Los Angeles archdiocese to work for the L.A. Unified School District, officials confirmed Sunday.

The former clergyman, Joseph Pina, did not work with children in his school district job, L.A. schools Supt. John Deasy said. He added that, as a result of the disclosures, Pina would no longer be employed by the nation's second-largest school system.

Over the weekend, Deasy was unable to pull together Pina's full employment history, but said the district already was looking into the matter of Pina's hiring.

"I find it troubling," he said of the disclosures about Pina. "And I also want to understand what knowledge that we had of any background problems when hiring him, and I don't yet know that."

L.A. Unified itself has come under fire in the last year for its handling of employees accused of sexual misconduct.

Pina, 66, was laid off from his full-time district job last year, but returned to work episodically to organize events. One event he may have helped organize was a ribbon-cutting Saturday for a new education facility. School district officials over the weekend, however, could not confirm that. Pina did not attend the event, and the district could not confirm payment for any help he may have provided.

Pina's name emerged in documents released by the archdiocese to comply with a court order. His case was one of many in which church officials failed to take action to protect child victims and in which first consideration was given to helping the offending priests rather than their victims, according to the documentation.

A just-released, internal 1993 psychological evaluation states that Pina "remains a serious risk for acting out." The evaluation recounts how Pina was attracted to a victim, an eighth-grade girl, when he saw her in a costume.

"She dressed as Snow White ... I had a crush on Snow White, so I started to open myself up to her," he told the psychologist. "I felt like I fell in love with her. I got sexually involved with her, but never intercourse. She was about 17 when we got involved sexually, and it continued until she was about 19."

In a report sent to a top Mahony aide, the psychologist expressed concern the abuse was never reported to authorities.

Pina's evaluation also includes a recommendation "to take appropriate measures and precautions to insure that he is not in a setting where he can victimize others." Pina continued to work as a pastor as late as March 1998.

School district officials could not verify Pina's hiring date over the weekend, but he took a job with L.A. Unified as the school system was carrying out the nation's largest school construction program. His job involved community outreach, building support for school projects, while also finding out communities' concerns and trying to address them, officials said. Such work was crucial to the program, because even though communities wanted new schools, their locations and other elements could prove controversial. Such projects frequently involved tearing down homes or businesses, environmental cleanups, and the blocking of streets and other disruptions.

"His duties were to rally community support and elicit community comments regarding schools in a neighborhood," district spokesman Tom Waldman said.

Pina's work did bring him into contact with families, frequently at public meetings organized to hear and address their concerns.

Projects that Pina worked on included a new elementary school in Porter Ranch and a high school serving the west San Fernando Valley, Waldman said. The high school, in particular, generated substantial public debate as a district team and a local charter school competed aggressively for control of the site.

The $19.5-billion building program is winding down, and, as a result, many jobs attached to it have come to an end. Pina's was among them.

The dedication he may have helped organize Saturday was for the Richard N. Slawson Southeast Occupational Center in Bell. Participants told KCET-TV, which first reported Pina's school employment, that he had assisted with community outreach on that project. The adult education and career technical education facility has 29 classrooms as well as health-career labs and child care for students. The school opened in August 2012.

Pina "was slated for some additional temporary work when the issue came to our attention last week and that work was canceled," Deasy said.

It may have been Pina who first alerted district officials that his name appeared in disclosed documents, Deasy said. Pina called a senior administrator in the facilities division. So far, no untoward issues have emerged regarding Pina's work for L.A. Unified.

howard.blume@latimes.com

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A Doctor's Prescription for Surviving Football Withdrawal

The Super Bowl is over and the Baltimore Ravens won, bringing the NFL season to a close. And now you, a diehard, hardcore fan who loves football more than anything, are feeling withdrawn and down, unable to see any reason to get out of bed and face the world. Do not fear. You are suffering from football withdrawal. And a Loyola University psychiatrist is here to help.

Football withdrawal is not uncommon among the game’s most passionate NFL football fans, the kind of people who have NFL RedZone on their phones and ESPN Game Plan on their TVs. The excitement these fans feel through the season, particularly during exciting games, creates a high not unlike what runners or swimmers feel after an epic workout. And when it’s gone, they crash.

“Fans identify with the game and feel like they are in there,” said Dr. Angelos Halaris, a Loyola University Health System psychiatrist. “When we engage in a fun activity, dopamine is increased in the brain, making us feel a sense of pleasure. This doesn’t last forever.”

That extra dopamine is released when people really get into a game. The more intense the experience — and Baltimore’s 34-31 win over the San Francisco 49ers was one of the wildest, most intense games in recent memory — the more dopamine the brain releases and the “higher” we get. Eventually the dopamine level reverts to normal and we feel deprived. Halaris likens this feeling to the “post-holiday blues.” That’s why you woke up this morning feeling down, uninterested in life or generally out of sorts. Do not be alarmed. It isn’t serious and you needn’t seek professional help unless you’re predisposed to depression.

So, blue football fan, what can you do to ease your symptoms? Especially if you’re a Niners fan.

“Try, for the next few weeks, to recapture some elements that contributed to the sense of enjoyment you felt during the sporting season,” Halaris said. “If you were watching games with friends, get together, talk about it, reminisce, or replay games so you can go back and relive the experience until the withdrawal fades away.”

Do not go cold-turkey. Instead, wean yourself. Watch highlights or entire games on YouTube or your DVR, tapering off until you’re feeling better. Share your thoughts and feelings with fellow fans. Play a little Madden 13. And remember, this too shall pass. The 2013 season begins in just 10 months. Chin up, sport.

“You’re just going to have to basically tough it out until football starts up again,” Halaris said.

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Following Super Bowl, Beyonce announces world tour

NEW YORK (AP) — Beyonce was just warming up at the Super Bowl: The singer has announced a world tour.

“The Mrs. Carter Show World Tour” will kick off April 15 in Belgrade, Serbia. The European leg of the tour will wrap up May 29 in Stockholm, Sweden.

The tour’s North American stint starts June 28 in Los Angeles and ends Aug. 3 in Brooklyn, N.Y., at the Barclays Center.

It was also announced Monday that a second wave of the tour is planned for Latin America, Australia and Asia later this year.

Beyonce was the halftime performer at Sunday night’s Super Bowl, where the Baltimore Ravens defeated the San Francisco 49ers. She performed a 13-minute set that included hits “Crazy in Love,” ”Single Ladies (Put a Ring on It)” and a Destiny’s Child reunion.

___

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http://www.beyonceonline.com/us/home

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Recipes for Health: Quick One-Dish Meals, Some Cooking Required — Recipes for Health

Andrew Scrivani for The New York Times

This week, in response to readers’ requests on the Recipes for Health Facebook page, I focused on quick one-dish dinners. You may have a different opinion than I do about what constitutes a quick meal. There are quick meals that involve little or no cooking – paninis and sandwiches, uncomplicated omelets, scrambled eggs, and meals that combine prepared items with foods that you cook -- but I chose to focus on dishes that are made from scratch. I bought a cabbage and a generous bunch of kale at the farmers’ market, some sliced mushrooms and bagged baby spinach at Trader Joe’s, and used them in conjunction with items I had on hand in the pantry and refrigerator.

I decided to use the same rule of thumb that a close French friend uses. She refuses to spend more than a half hour on prep but always turns out spectacular dinners and lunches. My goal was to make one-dish meals that would put us at the table no more than 45 minutes after I started cooking (the soup this week went over by 5 or 10 minutes but I left it in because it is so good). For each recipe test I set the timer for 30 minutes, then let it count up once it went off. All of the meals are vegetarian and the only prepared foods I used were canned beans.

I do believe that it is healthy – and enjoyable -- to take time to prepare meals for the family (or just for yourself), even when you are juggling one child’s afterschool soccer practice and homework with another child’s dance recitals and homework. Sometimes it is hard to find that half hour, but everybody benefits when you do.

Soft Black Bean Tacos With Salsa and Cabbage

Canned black beans and lots of cabbage combine in a quick, utterly satisfying one-dish taco dinner. They can be served open-faced or folded over.

1 tablespoon canola or grape seed oil

1 teaspoon medium-hot chili powder (more to taste)

1 teaspoon ground lightly toasted cumin seeds (more to taste)

2 cans black beans, with liquid

Salt to taste

8 corn tortillas

1 cup fresh or bottled salsa*

3 ounces either queso fresco, feta, or sharp cheddar, grated or crumbled

2 cups shredded cabbage

*Make fresh salsa with 2 or 3 chopped roma tomatoes, 1 or 2 jalapeños or serrano chiles, a little chopped onion or shallot if desired, salt, a squeeze of lime juice, and chopped fresh cilantro

1. Heat the oil in a large, heavy skillet over medium-high heat and add the chili powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 5 to 10 minutes, until thick and fragrant. Be careful that you don’t let the beans dry out too much. If they do, add a little more water. Remove from the heat.

2. Heat the tortillas, two or three at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, salsa, cheese and cabbage. Fold the filled tortillas over if desired and serve. Alternatively, one at a time, place a tortilla on a plate, top with the beans and cheese and heat through for 30 seconds to a minute in a microwave. Then top with salsa and a generous handful of cabbage, and serve.

Yield: Serves 4

Advance preparation: The refried black beans will keep for three days in the refrigerator. You will have to moisten and thin them out with water when you reheat them.

Nutritional information per serving: 398 calories; 11 grams fat; 3 grams saturated fat; 3 grams polyunsaturated fat; 4 grams monounsaturated fat; 15 milligrams cholesterol; 56 grams carbohydrates; 13 gram dietary fiber; 887 milligrams sodium (does not include salt to taste); 17 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

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Bucks Blog: The Question You Should Be Asking About the Stock Market

Carl Richards is a financial planner in Park City, Utah, and is the director of investor education at the BAM Alliance. His book, “The Behavior Gap,” was published last year. His sketches are archived on the Bucks blog.

With the stock market up more than 100 percent from those scary days in early 2009 and up 16 percent in 2012 alone, we’re now hearing plenty about how small investors are getting back into the market. Andrew Wilkinson, the chief economic strategist at Miller Tabak Associates, referred to it as a “a real sea change in investor outlook.”

It seems we’re in danger of repeating the same old cycle of swearing off stocks forever during scary markets, missing a huge rally and then deciding it’s time to buy when stocks are high again. On the flip side, I’ve had a number of conversations with Main Street investors who are asking if now is the time to sell because the Dow Jones Industrial Average is hovering near 14,000 and the S&P 500 stock index is around 1,500 again.

So which one is it? Should everyday investors be buying or selling?

Do you see the problem here?

If we’re investing based on what the market has done, it’s a recipe for disaster. Recent market performance tells us almost nothing useful about what the market will do in the near future. Logically it seems like it should, but a quick review of the market’s performance during the last six years should be evidence enough to convince us that it doesn’t.

Remember how you felt in March, 2009? I bet you didn’t feel like investing, and you weren’t alone. Almost no one did. It was a scary time. But it turns out that it would have been a brilliant time to invest. Again, not because of what the market had done, but what it was about to do.

But there was no way to know that in March 2009.

Did anyone expect (or feel) like 2012 was going to turn into a 16 percent year? In fact, almost all the unfortunate souls that make their living predicting the markets got 2012 wrong.

Here’s the thing we need to remember: we have no idea if now is the time to be buying or selling. But the good news is that it’s not even the question we should be asking. Instead we should be asking, “How can we avoid making the big behavioral mistake of selling low and buying high (again!) in the future?”

Instead of worrying about getting in or out of the market at the right time, take that time to focus on crafting a portfolio based on your goals. Start by taking out a piece of paper and writing a personal investment policy statement that addresses the following:

1. Why are you investing this money in the first place? What are your goals?
2. How much do you need in cash, bonds and stocks to give you the best chance of meeting those goals while taking the least amount of risk?
3. What actual investments will you buy to populate that plan and why? Make sure you address issues like diversification and expenses.
4. How often will you revisit this plan to make sure you’re doing what you said you would do and to make changes to your investments to get them back in line with what you said in number 2?

A personal investment policy statement can be one of the most important guardrails against the emotional investment decisions that we all regret in hindsight. So, when you get worried about the markets and are tempted to sell everything you own that has anything to do with stocks, go back to that piece of paper. If your goals haven’t changed, forget about it.

And when you get excited about that initial public offering that your brother-in-law says he can “get you in on,” pull out that piece of paper. If your goals haven’t changed, forget about it.

When your neighbors are all wrapped up in how the latest apocalypse du jour is going to ruin everyone’s retirement, pull out that piece of paper. If your goals haven’t changed, forget about it.

I know this might not work all the time. In fact, it might not work at all when we’re scared and dead set on getting out. But my hope is that having something we wrote when we weren’t scared will give us a little time to pause and ask a few questions before we do something that might end up being a mistake.

As a result, maybe, just maybe, we can shift the focus away from whether now is the right time to buy or sell and place it squarely on whether that decision fits into our own, personal investment plans.

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