Got tag by Arniev and MsRay. Thank you guys for this tag and thanks for your friendship.

We all know that pasta is great for you, but can be very fattening depending on what's added. It doesn't have to be such a struggle though. Just follow these steps to get a quick low fat pasta meal.
Ingredients:

1 small red onion peeled and finely chopped (for a sweeter sauce, use a larger white onion instead)
1 can tomato sauce or diced tomatoes
1 small bunch flat-leaf parsley, finely chopped
1 to 2 cups pasta or about 20 to 30 sticks of spaghetti/angel hair
spices to taste, including salt and pepper

1. Cook your choice of pasta in a large pan of boiling water (add a touch of salt to raise the boiling temperature). Angel hair pasta is especially healthy for you, but be careful - just because it's thin and light doesn't mean that you can eat more.
2. Heat a heavy based pan with your choice of tomato sauce. Don't use pre-made sauces like Ragu, instead buy cans of diced tomatoes or even just tomato sauce. These can also come flavored/spiced like Ragu, but are much healthier and give you more options about what to add.
3. Cook for two minutes, then add the onion and simmer until transparent. Throw in any form of spices that you like, things like paprika, salt, pepper, and anything you want to experiment with (all in moderation). Cook for a further 2-3 minutes, then stir in parsley and pull off the heat.
4. Drain the pasta and serve immediately. Keep separate from the sauce until it's in your plate. You will tend to eat more if they are pre-mixed because you will subconsciously think that the sauce is taking up more room.

Throw in fresh vegetables like broccoli or mushrooms to add extra flavor and not many calories. You can also make a thicker sauce without adding fat by chopping up small red potatoes and cooking them in the tomato sauce until slightly soft.
To add protein, throw in lean ground beef with the tomato sauce and onions and cook until brown, then continue with the spices.
Another way to make it even more fresh is to buy whole tomatoes and blend them. This however makes the sauce very watery, so you will have to be sure to cook it over a lower heat for a longer time so that it evaporates without burning.
Spices can be hard to add without going overboard, so when first starting out, it’s ok to use pre-mixed spices like the “Magic Pizza and Pasta” spice mix you can find in any grocery store. However, if you’re using pre-mixed spices, check the label. Most of them already have salt and pepper in them, so you don’t want to add any more of your own, or it will be overdone.

Look at that guy next to you. He's stuffing 6 fries into his mouth at a time. He's chewing with his mouth open! And he's blowing bubbles in his drink! Don't let that be you.

First off, remember that you are eating fast food. This food is meant to be fast and cheap, not good and nutritious. When eating fast food, know that you have already abolished all rules of service and manners. That said, read on.

Remember those manners your parents taught you? Ok good, that's your basic foundation. You might be the only person there who does, but remember those manners before you go to your local McDonald's or any other fast food restaurant.
Go to a fast-food restaurant, order your food, grab it, and sit down.
Use your tray paper for its purpose: to make less work for the guys who wipe them. Stand your side container upright. Even a little grease can penetrate through that paper that you usually don't even look at (look at it after your meal)
Go ahead and fill your cup with a beverage. Grab a cap and straw also, and construct your liquid-holding vessel.

Inspect Your Food;
You will be eating food prepared by people who may or may not find it important to keep your food free of foreign matter. Inspect all food before eating.
Eat your main course:
If your main course is a sandwich, unfold its wrapping. Lay your burger on the wrapping, and encase 70% of the burger in it. Eat your way through, and gradually fold back the wrapping. Beverage should be drunk in moderation with this main course.
If your main course is a salad, lift the lid off, and fit it (if possible) under the container. Apply dressing first, and then croutons (if applicable). Fork through your meal. If there is a side for the salad, eat that in moderation with the salad, along with the drink.
Grab your side -- only one at a time! Dip it in the condiment.
Drink politely -- no slurping or blowing bubbles.
Throw away your trash. If possible, throw all objects on the tray, one-by-one, into the trash can. Keep the napkins for later.

If with someone else, do not bother them if they are breaking any of these rules. Don't start a fight over food. Just set a good example with your good manners!
The maddening rush hour for the store cannot be silenced. You may have to change your rules during the wait for you food.
If you are paying for your meal with cash, and (as an example) your order rings up $3.02, give them the extra 2 cents along with that $5 or $10 bill. It makes the transaction quicker, and easier for the cashier.
This is only good for a meal of a sandwich/burger/salad with french fries/onion rings and a drink.

After being motivated initially, there comes the second part - staying motivated when you don’t feel the same excitement as you did in the beginning. Perhaps something new has come into your life and your old goal isn’t as much of a priority anymore. Perhaps you skipped a day or two and now you can’t get back into it. Perhaps you screwed up and got discouraged.

If you can get yourself excited again, and keep going, you’ll get there eventually. But if you give up, you won’t. It’s your choice — accomplish the goal, or quit. Here’s how you can stop from quitting, and get to your goal.
Hold yourself back. When you start with a new exercise program, or any new goal really, usually you're rearing to go, full of excitement, and with enthusiasm that knows no boundaries. You have no sense of self-limitation and think you can do anything. It’s not long, however, before you do learn that you have limitations, and your enthusiasm begins to wane. A great motivator is that when you have so much energy at the beginning of a program, and want to go all out — hold back. Don’t let yourself do everything you want to do. Only let yourself do 50-75 percent of what you want to do. And plan out a course of action where you slowly increase over time.

For example:
if you want to go running, you might think you can run 3 miles at first. But instead of letting yourself do that, start by only running a mile. When you're doing that mile, tell yourself that you can do more! But don’t let yourself. After that workout, you’ll be looking forward to the next workout, when you’ll let yourself do 1.5 miles. Keep that energy reined in, harness it, so that you can ride it even further.

Just start. There are some days when you don’t feel like heading out the door for a run, or figuring out your budget, or whatever it is you’re supposed to do that day for your goal. Well, instead of thinking about how hard it is, and how long it will take, tell yourself that you just have to start. For example, just put on your running shoes and close the door behind you. After that, it all flows naturally. It’s when you’re sitting in your house, thinking about running and feeling tired, that it seems hard. Once you start, it is never as hard as you thought it would be. This tip works well every time.
Stay accountable. If you've committed yourself publicly, through an online forum , on a blog, in email, or in person, stay accountable to that group of people. Commit to report back to them daily, or something like that, and stick to it! That accountability will help you to want to do well, because you don’t want to report that you’ve failed.

Squash negative thoughts and replace them with positive ones. This is one of the most important motivation skills, and it is important to practice it daily. It’s important to start monitoring your thoughts, and to recognize negative self-talk. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, “I can do this! If that wimp on TV can do it, so can I!” It sounds corny, but it works. Really.
Think about the benefits. Thinking about how hard something is is a big problem for most people. Waking early sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how hard it is to wake early, focus on how good you’ll feel when you’re done, and how your day will be so much better. The benefits of something will help energize you.

Get excited again! Think about why you lost your excitement, then think about why you were excited in the first place. Can you get that back? What made you want to do the goal? What made you passionate about it? Try to build that up again, refocus yourself, get energized.
Read about it. Just read a book or blog about your goal. It will inspire you and reinvigorates you. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.

Find like-minded friends. Staying motivated on your own is tough. But if you find someone with similar goals (running, dieting, finances, etc.), see if they’d like to partner with you. Or partner with your spouse, sibling or best friend on whatever goals they’re trying to achieve. You don’t have to be going after the same goals — as long as you are both pushing and encouraging each other to succeed. Other good options are groups in your area (be part of a running club, for example) or online forums where you can find people to talk to about your goals.
Read inspiring stories. Inspiration can come from others who have achieved what you want to achieve, or who are currently doing it. Read other blogs, books, magazines. Google your goal, and read success stories. Look at sites such as Zen Habits for inspiration, not only from the author but from many readers who have achieved amazing things. You will soon grow to love reading success stories.

Build on your successes. Every little step along the way is a success — celebrate the fact that you even started! And then do it for two days! Celebrate every little milestone. Take that successful feeling and build on it, with another baby step. Add 2-3 minutes to your exercise routine, for example. With each step (and each step should last about a week), you will feel even more successful. Make each step really, really small, and you won’t fail. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.

Just get through the low points. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal, ask for help, and do some of the other things listed here until your motivation comes back.
Get help. It’s hard to accomplish something alone. Whether it's quitting smoking, running a marathon or writing a thesis, it is important to find your support network, either in the real world or online, or both.

Chart your progress. This can be as simple as marking an X on your calendar, or creating a simple spreadsheet, or logging your goal using online software. But it can be vastly rewarding to look back on your progress and to see how far you’ve come, and it can help you to keep going — you don’t want to have too many days without an X! Now, you will have some bad marks on your chart. That’s OK. Don’t let a few bad marks stop you from continuing. Strive instead to get the good marks next time.

Reward yourself often. For every little step along the way, celebrate your success, and give yourself a reward. It helps to write down appropriate rewards for each step, so that you can look forward to those rewards. By appropriate, this means 1.) it’s proportionate to the size of the goal (don’t reward going on a 1-mile run with a luxury cruise in the Bahamas); and
2) it doesn’t ruin your goal — if you are trying to lose weight, don’t reward a day of healthy eating with a dessert binge. It’s self-defeating.

Go for mini-goals. Sometimes large or longer-term goals can be overwhelming. After a couple weeks, we may lose motivation, because we still have several months or a year or more left to accomplish the goal. It’s hard to maintain motivation for a single goal for such a long time. Solution: break it down into smaller goals along the way.

Get a coach or take a class. These will motivate you to at least show up, and to take action. It can be applied to any goal. This might be one of the more expensive ways of motivating yourself, but it works. And if you do some research, you might find some cheap classes in your area, or you might know a friend who will provide coaching or counseling for free.

Never skip two days in a row. This rule takes into account our natural tendency to miss days now and then. We are not perfect. So, you missed one day… now the second day is upon you and you are feeling lazy; tell yourself "No! You will not miss two days in a row!".

Use visualization. Visualize your successful outcome in great detail. Close your eyes, and think about exactly how your successful outcome will look, will feel, will smell and taste and sound like. Where are you when you become successful? How do you look? What are you wearing? Form as clear a mental picture as possible. Now here’s the next key: do it every day. For at least a few minutes each day. This is the only way to keep that motivation going over a long period of time.

Be aware of your urges to quit, and overcome them. We all have urges to stop, but they are mostly unconscious. One of the most powerful things you can do is to start being more conscious of those urges. A good exercise is to go through the day with a little piece of paper and put a tally mark for each time you get an urge. It simply makes you aware of the urges. Then have a plan for when those urges hit, and plan for it beforehand, and write down your plan, because once those urges hit, you will not feel like coming up with a plan.

Find pleasure again. No one can stick to something for long if they find it unpleasant, and are only rewarded after months of toil. There has to be fun, pleasure, joy in it, every day, or you won’t want to do it. Find those pleasurable things — the beauty of a morning run, for example, or the satisfaction in reporting to people that you finished another step along the way, or the deliciousness of a healthy meal.

Find a song that makes you feel good. For example, is there a particular song that makes you feel great about yourself or gives you determination? Listen to a positive song that has meaningful and cheery lyrics. Turn the volume up full blast and sing your heart out then get going again. You can also listen to music as you are running using a portable player.