The "Expert" gave you a lot of info that doesn't seem to fit your question. The way I read your question, you've already pretty much completed your returns and may just need guidance on a couple of steps. I'm using the Premiere edition on a PC, so I hope what I find works for you.
In the main taskbar at the top, choose "FILE", then in the lower level taskbar, choose "File a Return". This will give you a screen titled "E-File Your Federal Return for FREE". That's where you pick E-file or mail for the federal return only. There's no mention of the state return here, but that's on the next screen after choosing "Continue". That's where you can choose "Do not e-file my state return....". Continue from here to e-file the federal return, after which you may either print the state return for mailing or come back to it at another time if you want to e-file it.
