There are a few timer libraries out there that can make
things a bit easier even when not using timer interrupts and
still using millis().
This timer library looks like it may do what you want:
http://arduino.cc/playground/Code/Timer
This does essentially the same thing as the "blink without delay" stuff
by using millis() in your loop() function but is implemented as a library
using C++ objects.
Here are a few other timer libraries that use interrupts
for timing.
http://arduino.cc/playground/Main/MsTimer2
http://arduino.cc/playground/Main/FlexiTimer2
If you go with either of those get the latest libraries off Paul's site:
http://www.pjrc.com/teensy/td_libs_MsTimer2.html
These are useful if you want/need more accurate and regular timing intervals.
--- bill