亲家关于保险的帖子引发了我的焦虑。怀猪宝的时候就考虑来着，后来就搁下了，一搁就是三年，这次一定要在小小虎出生之前办好了。

Choosing life insurance Last updated: August 2007

Thinking about life insurance isn't easy: It forces you to face your own mortality and the thought of leaving loved ones behind. But difficult as it is, it's crucial to make time for a heart-to-heart with your spouse, especially once you become a parent.

By planning for the unthinkable, you can ensure that if you die or become disabled, your family will be able to pay for food, shelter, and healthcare; handle debts and major expenses (including college tuition); and generally maintain the lifestyle they're accustomed to.

How much do I need?

One rule of thumb is six to ten times your annual income. Everyone's situation is different, though so how much insurance you'll need depends on various factors:

•  How much your family spends annually on items like housing, food, and clothing

•  How much your family will need to cover large one-time expenses, such as your children's college education

•  How much your spouse earns (in other words, how much of those expenses your spouse's earnings will cover)

•  How much your investments and other assets are worth (how much of your family's expenses they'll cover)

What's term insurance?

This simple insurance policy works like car or homeowner's coverage: If you die while the policy is active, your family gets the amount for which you're insured. If you don't die before the policy expires, the insurance company gives you nothing (still better than the alternative!).

Some term insurance policies allow you to renew at the same rate for multiple years, while others don't. Those that do are usually a bit more expensive.

Term life insurance makes sense for most young, middle-income families with children because it covers a set period, with affordable premiums. An insurance premium for 0,000 coverage might be about 0 to 0 a year for a 30-year-old nonsmoker. Rates are fixed for an initial period when you buy, but then go up as you age.

A newer option, return-of-premium term life insurance, gives back your payments if you outlive the term. The returned premium is tax-free because you don't get back more than you put in. However, these policies may cost 25 to 50 percent more than regular term insurance.

What is term life insurance?

This is the most cost-effective, simple, basic, and appropriate life insurance policy available for families with children. You pay a yearly premium for a set period (the term) and if you die while insured, your survivors receive the full amount of your coverage.

It usually makes the most sense for young families because typically, with growing children and all their expenses, you need a tremendous amount of insurance. Term is the cheapest way to sufficiently cover yourself.

What's the typical cost of a yearly premium?

If you're a nonsmoking male, a 0,000 policy will cost you 0 to 0 a year at age 30. Smokers will pay higher premiums, as much as double or triple that of nonsmokers.

What are the advantages of term life insurance?

•  It's the most affordable life insurance — so you can afford to buy more coverage.

•  It's simple and effective coverage for when you need it most.

•  It's renewable.

•  You can buy more coverage as you need it, while building up your own investments.

What are the disadvantages?

It's a little like renting vs. owning: If you outlive the term, you've spent a lot of money and will get nothing in return. Whole life insurance, in contrast, acts like a forced savings plan and gives you your nest egg at the end.

To address the idea of "wasted" money, a newer option called return-of-premium term life insurance gives you back your premium when the term expires — but it can cost 25 to 50 percent more than traditional term.

Where do I buy life insurance?

First do your homework and figure out what you need. Ask friends — or friends' parents — to recommend an agent. Traditionally, a life insurance agent comes to your home and gives you an elaborate sales pitch.

A cheaper option: Investigate policies on your own, and buy directly without an agent and avoid paying a sales commission. You can also buy insurance policies online.

What kind of term life insurance policy should I get?

According to Jane Bryant Quinn, author of Making the Most of Your Money, a good one should be:

•  Automatically renewable for the duration of the term. During each year of a 15-year plan, you can renew regardless of your health. In a standard, inexpensive term plan, your premium will probably increase every year.

•  Renewable for as long as you want. At the end of a 15-year term, you should have the option of renewing for another period (at a higher rate).

•  Convertible. A cash-value policy might make more sense when you're older. So look for a term policy that can be converted to a cash-value plan — without a health exam — up to age 65. Think about switching in your 50s — not before.

•  Guaranteed at a low premium for up to ten years.

How can I find the most cost-effective term life insurance?

A computerized price quote service will find up to six low-cost plans, based on your age and health status. Some companies charge a fee for this. Try one of these:

• Insurance Information: (800) 472-5800
• InsuranceQuote: (800) 972-1104
• Matrix Direct: (800) 821-0065
• SelectQuote: (800) 343-1985
• TermQuote: (800) 444-8376

猪宝生病之后，猪宝爸也有点儿鼻塞喉咙痛，我还暗自庆幸这次我没被传染，哪知高兴没几天，我的喉咙也开始痛。好在这次大家轮流生病，猪宝好了，猪宝爸病，猪宝爸好了我开始病，这样我们可以互相照顾。

这次感冒比较严重的是喉咙。不知道是否因为我每天用盐水清洗鼻子几次，保证鼻腔畅通，病菌上不去就滞留在喉咙了？反正以前鼻子都最痛苦，这次是喉咙。星期四晚上最严重，每隔一两个小时就会醒，因为吞咽口水时喉咙会疼，就疼醒了。星期五早上起来头晕脑胀，我有点担心喉咙，会不会是喉炎？星期五星期六两天又要下大雪，我怕万一恶化都没办法去医院，就马上给家庭医生打电话咨询。他开始就说休息一下，后来我表示对喉咙的关注，他建议我去检查一下，约在10点钟。

我去诊所之前，猪宝看见我要走，有点儿要哭，眼圈儿都红了。我跟她解释妈妈去看医生，因为妈妈生病了。猪宝说“宝宝去”，我说医生还要给妈妈做检查呢，你和爸爸在家好不好？然后抱了她一会儿，她就让我走了。

快10点的时候，天上飘起了细细的雪花，我心说天气预报还真准，说10点下就10点开始下。去诊室里面等了很久才轮到我，医生看了喉咙，说还好，只有一点点红，又看了耳朵，说也还好。听了肺部，说没什么问题。然后做strep throat的测试用两根棉签分别在喉咙深处扫了一下，一根马上可以出结果，另外一根去外面化验，要过几天有结果。如果马上得出的结果确诊，那么现在就治疗。如果不是的话，要等送到外面化验的结果出来再看。后来结果并不是strep throat。医生说没什么特别严重的问题，就是多休息，并且给我开了一个治咳嗽的药，说过两天如果开始咳嗽了，可以吃这个药，是孕妇安全的。

我这样就踏实一些了，知道没什么严重的问题。回家继续清理鼻子，大量地喝水，休息。星期五晚上睡得就很好，没怎么醒，醒来也不是因为喉咙痛。星期六早起，喉咙就一点儿也不痛了。

不打算去上课，就去图书馆把所有prenatal健身有关的书都抱回家，今晚练习的是这本书：

The Complete Book of Yoga & Meditation for Pregnancy


Asana (Warming up)

1. Ankle exercises

Toe Bending (Padangulin Naman)


Ankle Bending (Gulf Naman)


Ankle Rotation (Gulf Chakra)

Ankle Crank (Gulf Ghurnan)


2. Hand and finger exercise

Hand Clenching (Mushtika Bandhana)

Wrist Bending (Manibandha Naman)

Wrist Joint Rotation (Manibandha Chakra)



3. Shoulder exercise (skandhachakra)


4. Head and Neck exercises (gardhanasana)


5. Eye exercises (neytrasana)
Eyes rotations
Eyes to the right and to the left
Eyes up and down
Slow circles
Looking at a close and distant object
Palming
Full moon gazing
Gazing at the setting sun

6. Hamstring stretches (janu naman)

7. Hip Rotations (shoni chakra)

8. The Half Butterfly

9. The Butterfly (baddhakonasana)

10. The Thunderbolt (vajrasana)

11. The Frog (mandukasana) with arm exercises

12. The Head of the Cow (gomukhasansa)



13. The Cat (marjariasana)

14. The Tiger (vyaghrasana)


Pelvic Floor Exercises

Leg & Abdomen Exercises

1. Single Leg Lifts (side)

2. The Infinite Pose (anantasana)

3. Single Leg Lifts lying on your back


4. Gentle Abdominal exercises lying on your back

Chin to chest exercise
Single leg bicycles

Floor Postures & Exercises

1. Closing the Gate (parighasana)


2. The Crescent Moon (ardha chandrasana)
 
3. The Seated Triangle (pavistha konasana)


Stretching forward
Stretching over each leg

今天去上了瑜伽课，虽然老师刚刚发现我是大肚婆，还表扬我做得很好，但我以后不打算再去上这个课了，因为练习的动作和上星期一模一样，完全没有变化。老师的水平应该还可以，不知道是偷懒还是怎么，每节课都应该有不同侧重，而不是千篇一律地重复同样动作，否则其他部位怎么能够锻炼得到呢？

今晚包了猪肉芹菜虾仁饺子吃，第一次用面包机揉饺子面，真省事儿啊，把比例记一下以后查起来方便。

和面比例：1.5cups 水，4cups 面，1/4 tsp 盐，面包机开在pasta dough档。

网上很多都说用dough档，但要在加热发面之前取出来，我觉得用pasta dough档就很省事儿，发完了就留在里面醒着，也不着急，出去一趟也没关系。

今天我用了上面一半的料，猪宝爸擀出30个饺子皮儿，非常好包，比超市买的饺子皮好包多了，使劲儿往里面放馅儿也不会漏出来。煮出来的饺子个儿挺大的，下次皮儿可以小一些。另外猪宝爸说面可以稍微硬些，更筋斗儿，就是擀起来会费点儿劲儿。

馅儿用了0.7磅猪肉，0.7磅虾仁，6/7根芹菜杆儿，最后只多了一个饺子的馅儿。

恢复健身以来，今天是第一次做weight training，原因是以前觉得自己并没有ready，那就不着急，慢慢来。今天有非常迫切的愿望，想去练练，于是就去了。还是那个routine，因时间关系，没有做垫上练习。今天穿上运动背心，感觉我的副乳都要出来了，太可怕了，不练不行啊。

Chest press：10磅，3组，每组20次。今天做得感觉还挺轻松，下次提高到20磅试试。

Instructions

Preparation

Sit on seat and grasp stirrups to each side. Position elbows out to sides, slightly lower than shoulder height. Position hands slightly narrower than elbow width in front of upper arms.

Execution

Push stirrups out straight until arms are straight and parallel to one another. Return stirrups to original position, until slight stretch is felt in shoulders or chest. Repeat.

Comments

Stirrup should follow slight arch pattern, in front of upper arm between elbow and chest in stretched position, traveling inward in front of each shoulder at extended position.

Target Pectoralis Major, Sternal



Cable pulldown：20磅，3组，每组20次

Instructions

Preparation

Grasp stirrups in each hand. Sit with thighs under supports.

Execution

Pull down one cable attachment to front side shoulder. Return until arm and shoulder is fully extended. Repeat with opposite arm, alternating between sides.

Comments

Stirrups are attached to split pulley.

Target: Latissimus Dorsi



Cable twist：20磅，3组，每组20次

Instructions

Preparation

Grasp stirrup from shoulder height cable pulley. Step and turn away from pulley until near arm is horizontal and straight. Position feet wide apart facing away from pulley, furthest foot further away from pulley. Raise heel of nearest foot off floor. Bend knees of both legs slightly. Place far hand over other hand or interlace fingers.

Execution

Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position and repeat. Continue with opposite side.

Comments

Both arms should be horizontal and straight. This movement arguably involves more hip internal rotation and transverse adduction than spinal rotation. Although it is considered oblique movement, remarkably little rotation actually occurs through spine although rotators of spine act largely as stabilizers except at very beginning and end of motion were resistance from cable is minimal. A large part of rotational force actually occurs through rotation/transverse adduction of forward hip. Because rear leg is only supported by forefoot, hip of forward leg is utilized much greater than hip of rear leg since forward leg offers more secure base of support. Continued rotation would occur through spine except cable makes contact with body precluding further movement and resistance would no longer be provided through cable since line of force is no longer perpendicular line of pull. Seated oblique exercises, or those exercises where hips are stabilized allow for greater range of movement through spine. See Spot Reduction Myth.

Target：Obliques



Chair squat： 3组，每组20次