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If theres a water leak, repairing faucets, fixtures and pipes can be quite urgent and may require a plumbers immediate attention. If you discover a leak, it is best to shut the water while waiting for a plumber to arrive, to prevent further water damage. The quickest way to stop water leaking from the pipes is to shut off the water supply from the main valve, then go to the lowest point in the house and open a faucet. Gravity will force the remaining water to drain out the faucet, minimizing the water that can escape through the leak.

Ask how to prevent recurring problems

For basic plumbing services, such as leak repair or installing new fixtures or traps, youll pay $45 to $65 per hour, plus parts, if necessary. For weekend or night calls, you can expect to pay as much as $100 just for the call and then $75 per hour. Even at these rates it is a good idea to ask what the options are for repairs and parts, and how to prevent any problems from recurring.

Calling a plumber for an emergency job will cost you more. But remember that youre paying for their time to drive to and from your home, picking up parts and for them being on call. For a plumber specializing in drain-clearing services, you will pay at least $70 per hour for drain lines and $125 per hour for sewer lines. For weekend or night calls, add $30 per hour. But before you take out a second mortgage, you should know that most problems can be fixed in about an hour.

Hourly rates are often calculated differently

When hiring a plumber, it seems reasonable to hire a reputable, licensed plumber with the best hourly rate. The problem arises because plumbers count hours in different ways. For example, some plumbers will have lower hourly rates but charge for their driving time, while others charge what seems like an exorbitant hourly rate, but only start the clock once they arrive at your home. Others may charge an additional fee just for showing up. These are important differences to clear up before making your decision.

Have a plumber handy

When hiring a plumber, make sure they have a valid license, if required in your state. There is usually a phone number you can call to verify that the license is current and that there are no complaints against it. Any plumber you hire should have a minimum of $500,000 liability insurance and a current workers compensation policy. Once you find a plumber youre satisfied with, keep his number handy for emergencies. In an emergency, its better to call someone who already knows you than a complete stranger.

Stu Silverman is a home improvement advice columnist and freelance writer for http://www.Contractors.com and http://www.ContractorGuide.com You can find his articles and many others in the Utilities/HVAC/Fireplace category of ContractorGuide.com

What Causes Leaks In The Basement?

It is important to note level lawns are a necessity. The smallest amount of rainfall can go under the foundation, creep through the cracks in the walls and the results are leaks. Having to do the cleaning once the rain is over is something, but the leftover dampness causes moldy scents and harmful effects to the owners property. The results of the wetness result in problems and stress to the owners.

Wetness In The Basement Causes Allergies From The Mold

Anyone who resides in the house having allergic reactions to mold and mildew will need to be extra careful when it is humid outside or in the basement. Mold is an especially harsh irritant to those who have allergies. The top allergy-causing agent in basements is the feces of the dust mite. What do I do to get rid of them? Dust mites live for humid conditions. Adding a dehumidifier in the basement has been shown to help but it will depend on which particular brand you choose. Each one is different in the size and effectiveness. Industrial size humidifiers will be the right size to clear the air. The Sani-Dry basement Air System is the tops in the marketplace. It offers a large capacity, superior working dehumidifier with an air filtering quality in the one unit. It holds up to one hundred pints of water each day that it removes from your home and the dry air is circulated throughout the basement.

A few ask if having a home dehumidifier is better than an industrial dehumidifier Home humidifiers cannot deal with the size of a basement because of the amount of water taken from the air. The home dehumidifiers are not big enough to push the dry air through the basement correctly. Industrial dehumidifiers will save you the trouble of manually taking the water from your home instead of having you do it yourself.

The idea is... Wet basements are damaging! How do I fix the problem?

The Warning Signs

The first issue to deal with in a wet basement is being able to see the results of a leak. It might be necessary to call in a professional who is experienced in dealing with waterproofing. They will be able to pinpoint the leaks in the basement. Do not call yet, learn the warning signs:

1. Water leakage through the floor and wall

2. Regular state of dampness

3. Dry rotting or bent paneling or wood

4. Obvious cracks in the wall or floor

5. Obvious mildew and mold

6. A moldy smell in the basement

7. Loose floor tiles in the basement

8. Rust signs on the furnace or tank holding water

9. A white powdery substance on the walls

10. Problems with termites or other insects

11. Paint peeling from the wall

12. Basement walls that appear to be bowing or bending

The waterproofing professionals are great when you need to get explanations about a system for keeping the dampness and odor out of the basement. If any contracting company or individual provides a quote for waterproofing your basement before inspecting it, hang up and call another.

What About Gutters Or Troughs For The Eves?

The reason gutters or troughs for the eves are installed are to lower the rain and water a basement drain tile system deals with. The water moves along the ground to the drain tile system. This system grabs the silt and sentiment in the water. These two things will eventually cause your drain to become clogged causing leakage to the basement. By providing clean gutters, downspouts, and making sure they are a minimum of six feet from the house, you are reducing the water levels that go to the drain tile. This increases the longevity of your system. When your basement starts to leak, it is past the time allowed to move the gutters or downspouts. Take time now to do this before more harm is caused and the wetness causes thousand or more in cost. Try the phone book to see if you can find a waterproofing company in your area.

You can also find more info on basement basement and before basement remodeling. Basementremodelinghelp.com is a comprehensive resource to get help in home basement improvement.

Next to the landscape importance of trees is that of shrubs that grow in our gardens, parks, landscape foundation, street borders, and commercial landscapes. Thousands of different varieties of shrubs are grown to ornament lawns, yards, and borders, but only a few varieties are available to buy at your local nursery for planting, and growing. Many shrubs are selected and grown on a basis of intelligent buying of flowering hedges, evergreen cold hardiness, non-flowering hedges, berry shrubs, and deciduous shrubs. Many shrubs glow with brightly colored leaves in the fall and winter.

Although it is common for some shrub stems to die from shading out, they will be renewed by new shoots; and like trees, shrubs live for years and are considered a good property, longtime investment, and a permanent fixture in the landscape.

Usually planting shrubs as privacy hedges will mature to a point in four to five years, that the privacy screen will be vigorously solid and dense enough to hide whatever lies behind it.

Some shrubs thrive in dry soils; others in wet soils, but most shrubs and hedges fall in-between and require well drained growing areas. All other possible growing extremes are important for planting shrubs, and hedges such as altitude, shade, wind exposure, and soil relative fertility levels. Azaleas, for instance, grow well underneath the shade of most trees, including Pine trees, and will decline fast and soon die, if planted to grow in full sun. Azaleas must have organic matter incorporated into the soil to thrive, and the proper acidity (pH) of the soil is necessary for azalea plants to live. Pine straw is often effective to keep azaleas weed free. Long lines of blooming azalea plants are often dramatic when plant underneath pine trees, when the azalea flowers being to display their expanding blooms. The shallow root system of azaleas require substantial watering during dry spells to insure plenty of azalea flowers, the spring season following summer droughts.

Small Evergreen Shrubs

Evergreen shrubs are an important choice to consider for planting, in order to insure green color presence during the gloomy days of winter. Many gardeners want an evergreen shrub as a hedge to maintain privacy when cold weather arrives. Anise, Illicium florianum grows into small hedges in resorts like Sea Island, Georgia, and exotic red flowers and liquorish aromas rise from the leaves in the summer. Acuba japonica variegata 'Gold Dust' is also called the Gold Dust plant. Acuba makes an interesting low growing shrub to plant and grow next to brick buildings. Cleyera, Ternstroemia gymanthera, is an interesting shrub for coastal areas, because Cleyera shrubs are very tolerant of salt water spray, and the waxy green leaves have a unique tropical appearance in the landscape. Boxwood, Buxus microphylla asiaticum, is also salt water tolerant with dense coloring throughout the zones 5 9. Boxwood is one of the most important and popular shrubs to buy in the U.S, notably as a neat, clean grower, Boxwood is not fast growing, thus requiring many years to reach 3 feet in height. Boxwood plants are commonly planted in rows along walkways. Larger boxwood plants work nicely in group plantings in front of buildings

Eleagnus, Eleagnus pungens, is one of the fastest growing shrubs and grows as a superb barrier hedge or privacy fence that can grow up to 10 feet tall. Eleagnus is salt water tolerant, and can be grown in containers at commercial locales. Interstate highway landscaping is filled with large groupings and plantings of Eleagnus, Eleagnus pungens, shrubs to minimize automobile fumes and truck highway noises.

Holly shrubs are distinctively varied, very adaptable, and versatile in the landscape. The most popular hollies are: Burford Holly, Ilex cornuta; Carissa Holly, Ilex cornuta 'Carissa'; Dwarf Chinese Holly, Ilex cornuta; Dwarf Japanese Holly, Ilex crenata; Helleri Holly, Ilex crenata; Needlepoint Holly, Ilex cornuta 'Needlepoint'; Sky Pencil Holly, Ilex crenata 'Sky Pencil'; Savannah Holly, Ilex x attenuata; Stokes Dwarf Holly, Ilex vomitoria 'Stokes Dwarf'; Dwarf Yaupon Holly, Ilex vomitoria; Weeping Yaupon, Ilex vomitoria pendula.

Japanese Aralia, Fatsia japonica, is most commonly called Fatsia. In landscapes, Fatsia is often planted and grown in large groups near shaded house entrances or underneath shade trees for that bold tropical look. Fatsia can be planted as a large specimen plant, or containerized Fatsia will grow as the shrub as an indoor plant. Philodendron selloum is often used like Fatsia, and can grow into a large, attractive specimen plant on slender, woody-looking trunks (stems). The Philodendron hybrid, Xanadu, is also used like Japanese aralia, Fatsia, and Philodendron selloum, but largely is used as an indoor or outdoor container plant. The waxy, deeply-lobed green leaves are very cold hardy, and even if Philodendron is growing outside in Zone 5 - 10, it will come back to life from vigorous roots in the spring after freezing to the ground.

Pittosporum tobira can be grown as an outside plant or as a containerized shrub. Pittosporum plants displays bright green leaves year and grows best in shady areas of low light. The flowers are small, white, and very fragrant, like the aromatic crushed leaves. Florists use stems and leaves as fillers in floral arrangements. Pittosporum shrubs are not fast growing, but eventually can form an excellent privacy hedge to block out automobile noise and fume emissions. Because Pittosporum tobira shrubs are salt water tolerant, these shrubs are popularly used in landscaping at Sea Island, Georgia. Large specimens of Pittosporum tobira are used as evergreen small trees, that subtly present an exotic, tropical appearance. Pittosporium tobira "Variegata" has variegated white and light green leaves with fragrant white flowers, blooming in the summer. The variegated leaf form of Pittosporum tobira is not burned by strong sunlight, like most variegated shrubs.

Large Evergreen Shrubs

Large evergreen shrubs sometimes grow into small eclectic trees after many years. These large evergreen shrubs provide the garden with specimen attractiveness, privacy, and evergreen, cold hardy color. Arizona Cypress is also called Carolina Sapphire, Cupressus glabra 'Carolina Sapphire', and is a fast growing evergreen, that can grow 20 30 feet with fine textured, silver-blue leaves. The leaves grow threadlike in very hot areas, and will survive well in droughts or under stress.

Arborvitae, Thuja occidentalis, is an American native evergreen shrub that can grow almost anywhere in the U.S. The dark green leaves of Arborvitae, Thuja occidentalis, can turn yellow, orange, or maroon during winter, but the green color is restored in Zones of cold hard tolerance, 2 8, in the spring. Other arborvitae species are: Emerald, Thuja occidentalis 'Emerald'; Little Giant, Thuja occidentalis 'Little Giant'; Little Golden Giant, Thuja occidentalis 'Little Golden Giant'; Aurea Nana, Thuja occidentalis 'Aurea Nana';

Blue Italian Cypress, Cupressus sempervirens 'Glauca', will qualify as one of the most important specimen, evergreen trees used in landscapes. The trees are not fast growing, but are cold hardy in zones 7 11. The dense leaves are branched and grow into a large column, 3 -4 feet wide. Italian cypress can grow to 40 feet outside, and large container grown Italian cypress trees can be shipped quickly on semi-trucks, or by UPS. Italian Cypress, Cupressus sempervirens 'Glauca' can draw architectural attention to large buildings. Italian cypress trees are often planted at commercial banks, bordering large walkways or memorial gardens.

Leyland cypress, Cupressocyparis leylandii, is a fast growing shrub, that most often is planted as a privacy hedge, but in many cases can grow into a large Leyland cypress specimen tree that might reach 130 feet. The Leyland cypress shrub (tree) is a fast growing intergenetic hybrid. Erosion control can be obtained fast by planting these vigorous Leyland cypress shrubs to embed their roots rapidly into the soil and cool the earth.

Podocarpus macrophylla and Podocarpus nagi are the most commonly grown shrubs of Podocarpus. Shearing Podocarpus is a common plant practice to create a sculptured look. Podocarpus can be grown as a border plant for walkways, but after many years, grows into a 10 foot, small, evergreen tree. The salt water and cold hardy tolerance of Zone 7 10 makes Podocarpus a top choice to buy for any landscape garden.

Wax Myrtle or Bayberry, Myrica cerifera, grows normally as a native American plant in forests, but nursery grown plants will provide a fast growing screen that spreads by underground shoots. Birds and wildlife love this plant for nesting and to seek protective cover. The waxy, gray berries are fragrant and commonly are used to scent candles with a woody aroma. All parts of wax myrtle shrubs are fragrant and grow to block out noise and noxious automobile fumes. Very old wax myrtle plants grow into exotic looking small trees, that are aromatic specimens in the landscape. Wax myrtle shrubs, Myrica cerifera, are a commonly-grown naturalized plant that enthusiastically is used as a salt water and cold hardy tolerant hedge or landscape tree at the famous resort hotel at Sea Island, Georgia.

Copyright (c) 2006 Patrick Malcolm

Learn more about various plants, or purchase ones mentioned in this article by visiting the author's website: http://www.tytyga.com

So you're overweight, "fat"--to be honest--and you want to start exercising. Before you take off like an overlarge airplane and start preparing for the Olympics trials, stop right there. You may have it all figured out by now, after checking with your friends, the media and finally that fickle fiend known as the bathroom mirror, that a regular exercise program is the only way to fly when it comes to permanent weight loss. That entails working out or otherwise flexing your physical and psychological muscles on a regular basis, perhaps three times a week, or maybe even once per day.

But therein lies the rub. How do you get started? How often do you exercise? Most importantly, if you've been very sedate or at least somewhat off your feet for awhile, what's the safest way to begin an effective, weight-loss centered exercise program?

Beginning a Righteous Program--Realistically

First of all, follow the old saw about consulting with your doctor. Don't start thinking you can just begin running around the block. That's why the medical profession exists, to advise and keep you safe. You doctor will recommend specific types of exercise tailored to fit your own individual lifestyle, personal health needs and concerns. But you don't need to make it entirely clinical when you begin an exercise program.

Most importantly, you need to pick something you're going to stick with. What do you like in the way of sports? If you're people-oriented, you should look into joining a team sports program of some kind in your area, one created for adult participation. You can look for a local softball league, take a beginning aerobics class at a fitness center, or play regular games of basketball at a gym with your buddies. And then there's golf, the perennial favorite of people who want to perform fun and interesting mild exercise. All you have to do is motivate yourself and perhaps some friends to get started. Or if you're a loner, you can take up an individualized sport such as bicycle touring, which can also be done in small groups, or laps swimming at your community pool.

And if you like to be around a humungous amount of people, how about mall-walking, one of the latest in adult and family mild fitness trends, or the more traditional act of partner dancing, which you can do at all kinds of gathering places such as local taverns, senior centers, community halls and social clubs. There's an almost infinite number of places you can go and groups you can join. Just pick one, and remember to start out with a breezy, fun and easygoing attitude. You're not punishing yourself; you're picking up on a lifelong habit of moving your body for health purposes. You'll feel better, look fitter and maybe meet new people while you're dropping those needless extra pounds.

But be realistic, and work with your doctor. You want to aim for something fun that you'll keep committing to doing regularly. If it's something you hate, perhaps such as running on a track, climbing stairs or using what seems to you to be boring exercise equipment, forget it! Don't spend all your money on something you can't keep doing because you feel guilty, or think you have to punish yourself into exercising. Be sure you like what you're going to do before you get started. Simply walking around the block is a very inexpensive and potentially fun way to go from a sedentary state to a beginning new level of much better health and fitness. You must start with something easy and simple if you haven't been exercising for decades, and you should gradually increase your level of activity as you feel comfortable with it. Move by inches, not by miles.

Are you a morning or an evening person? If you're the former, plan to work out in the morning, and if you wake up later in the day, do your routine more near twilight. Also, as your doctor will tell you, start with a small window of time, perhaps only fifteen minutes at first, and slowly increase it every other day or so. In order to achieve a higher level of fitness and to lose weight, you must perform whatever exercise you choose at least three to four times a week. This is better at first than every day, as a rest may be needed between workouts to give your aching muscles a chance to soothe themselves and heal before you bravely saunter forth again or head back merrily to the gym.

Eventually, you can try exercising every single day, anywhere from twenty minutes to a full hour. But especially at first--and that may be for several months--don't push yourself too hard. Don't go all out, and get frustrated because you can't keep it up. You don't have to be a college athlete, and you can seriously hurt your heart by pushing too hard or overdoing it. Remember, you're doing this for fun, for health reasons and to feel good about yourself. Don't try to become an "athlete" unless you think that will be something you'll want to commit to on a much more rigorous schedule. Later!

Easy Exercise Comes--Naturally

Americans tend to think of exercise as more their duty than as a part of their culture, or "way of life." But it's a true lifestyle preference. Throughout the world, many forms of regular exercise are taking hold of whole general populations. Take walking, for example. In Europe, people are flocking to their local well-developed public hiking trails, and there's quite a few of those spread across the USA as well. Walking of a moderate type is called Volkssport in Europe, and it's really been around for many centuries.

Easy-going exercise such as walking continues to stave off heart disease, osteoporosis, high cholesterol and many types of cancer, as well as taking care of most of your belly flab. It doesn't sound like much, but it will really tighten your whole body up. Your legs will especially benefit, and your buns will automatically grow firmer as you stroll. Not to mention that the worst investment you need to make is a pair of comfy, sturdy sensible shoes, preferably made of leather or canvas with rubber soles. You may think that yoga is some uncomfortable form of Eastern self-punishment and mysticism, but it's not. Yoga is great for toning your body, as it's extremely gentle when done correctly. It combines traditional breathing and relaxation techniques with simple stretching. It's good to use yoga during a weight-loss program when you're sedentary, as it's very easy on your body, you don't have to repeat the same exercises every day, and it requires a minimal time commitment. Yoga can be used in conjunction with a more rigorous exercise program to help maintain your overall state of fitness. "Yoga doesn't take over your life, it enhances it," says Alice Cristensen, founder and executive director of the American Yoga Association.

Continuing Your Program--Goals and Motivation

Okay, so you've gotten started, but what does all this have to do with watching your weight? To keep on schedule with this as your original goal, you also have to keep that commitment to lose enough poundage to be a healthy, happy and physically fit person.

First of all, you have to figure out exactly what you're expecting to accomplish. Are you looking for optimal health, or do you really want to fit into slinky clothes better? Either way, you're going to have to set goals and try to attain them as you go. It helps to clearly keep in mind what you're aiming for, and it helps to visualize yourself at your ideal weight several times a day. This image impresses itself upon your subconscious and inwardly motivates you to continue your program with a bulldog's sheer tenacity and motivation. You want that; whatever happens, you don't want to stress out and quit. Try looking at old photographs of yourself at your ideal weight and picturing realistically what you'll look like when you're back there again. Don't expect the Fountain of Youth, but you'd be shocked how close you can get to your mental picture, and how good you're going to feel as you move your body, eat less liberally and become fit and not fat.

Also, you should make a brief list of the five major reasons you're embarking on an exercise and weight-loss program. Do you want to bring down your blood pressure? Does being fat make you feel too old? Do you want to attract someone new in your life? When you sit in your car, does your stomach practically turn the steering wheel? Make it a point to carry this list with you wherever you go, and when you get in the mood to quit and give up, whip it out and read it aloud, saying to yourself that this is what you really want.

You must also remember to keep it simple when you're losing weight. In most cases, burning more calories than you ingest is the biggest concern. You have to expend approximately 3,500 calories to lose one pound of adipose fat tissue. Water weight doesn't count, and that's what a lot of people lose at first. Also, the important thing about exercise is that you can eat almost normally and still lose the weight at a healthy and reasonable pace. If you don't exercise and try to lose weight, you'll be tempted to embark on a starvation diet. This has been shown to make you lose lean muscle mass instead of fat in most cases, and although you'll drop some pounds, they may be the wrongest ones. Chances are that if you're unfit while you're losing weight, you'll get physically tired, sleep less, become overly emotional, and stress out and become extremely irritable. It simply isn't healthy to do it that way, so you need at least a moderate exercise program.

Try keeping a journal of your progress every day, and consult with it when you want to know how far along you've come. You can also use it to gauge how you're doing, and whether or not you're losing weight at a reasonable pace. Congratulate yourself every time you ate the right thing, kept to your walking schedule, or didn't give in to temptation that day by making a brief note about it. Read the journal to inspire you about what you're doing whenever you feel the urge to let go.

Meanwhile, as you chart your progress, take the time to reward yourself for everything you're doing right. Ignore occasional slipups, and don't let them bother you. Move on and motivate yourself by going to a movie, taking a break from work, going to the beach or whatever floats your boat. Don't reward yourself with food, ever! Find other methods of loving life and use them. Treating yourself manifests your brain's reward system and keeps you striving toward your goals.

Don't forget to share any successes or failures with your friends and family. Tell them all about how proud you are of the new lifestyle choices you're making, and share in their enthusiasm. They want you to be healthy and go on living, and so do you. But some of them may worry that you're starving yourself or are in a state of denial. Reassure them, and proceed carefully with your healthy diet and exercise plans, while always knowing that it's exactly what you need to do to look better, feel stronger and live longer.

Easy Dieting Tips to Live By--Starting Now

Never eat after 7 pm. Studies prove that your body's metabolism begins to shut down in the early evening. It needed fuel to function earlier, but at night you're getting yourself ready to fall asleep. Eat the bulk of your daily food intake around noon--that's when you're burning the most calories. But if you work nights, do it the other way around, of course. It's not the time of day that's important; it's the fact that your body is well-adjusted to a cycle where it doesn't burn many calories before and during bedtime.

Americans are used to eating super-sized meals, so learn to limit your portion size. Eat smaller meals five or six times a day instead of the standard three huge ones, and grab healthy snacks like vegetables, fruits and yogurt in-between. You want to prevent any binging or "pigging out" that could occur. Eat modestly, but often, and be sure to drink plenty of healthy fluids--mostly, pure cool water.

Limit your intake of saturated fats, sugars and any other substances in food proven to add empty calories to your daily diet. Don't drink any pop or sodas at all as they're very bad for you generally, being full of chemicals. Diet sodas tempt you into drinking the sugary ones, and all soda pop robs water from your system and makes you thirstier. That can lead to eating more food.

Eat lots of vegetables and fruits. You might want to go easy on some of the higher-calorie fruits such as starchy bananas, and don't eat lots of high-fat avocados. But in general veggies are a dieter's best friend. You might want to always eat your veggies with some meat protein to curb any histamines that might ravage your system and make it harder for you to breathe. Also, eating plenty of veggies kills the hunger signals from your brain, due to their sheer bulk and fiber. And the nutrients in fruits and veggies will increase your physical strength. Eat your spinach!

Also eat lots of whole grains, which provide antioxidants that fight cancer and help you feel satisfied in a manner similar to that of eating veggies. But whole grains are even more filling, and help you digest your food. You want to eat plenty of fibrous foods, plus drinking lots of water, to flush toxins left over in your body from the dieting completely out of your system.

Take a healthy multivitamin. Don't go overboard and try to take everything, because some of the substances we need interact non-positively and can cause chemical imbalances. Consult with your doctor and see what's recommended nowadays. One good wholistic multivitamin and mineral supplement--not a megadose of potentially harmful chemicals--can improve your skin, hair, overall appearance in general, and also your chances of managing on a little bit less food.

Lastly--Remember This

Please remain consistently aware of one thing: these are radical, life-changing choices that you're making each day and night, and you've got to stick with them. Not everyone else in the world is going to live this way, but many people are and it's a sensational start! Think that you really have no choice, if you want to go on living for many long years and be vibrant, strong and healthy. Realize that your loved ones truly need you, and that the right thing to do is to take the best possible care of yourself. Tell yourself that with honest compassion, every single waking moment of your entire life.

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1.1% Cottage Cheese: Berry High Protein Frozen Whip (EASY)

(1) Combine cup cottage cheese, cup frozen raspberries, and 1-2 packets of artificial sweetener in a mini food processor

(2) Process until completely smooth, 2-4 minutes, eat immediately.

Nutrition: 125 Calories, 19 g protein (72% of calories), 10 g carb, 5 g fiber 1 g fat

2.Frozen Chicken Breast Tenders: Make-Believe Wings Dipped in Blue (EASY)

(1) Cook 10 tenders in the oven at 350 for about 20 minutes until done

(2) Combine in mini food processor, cup cottage cheese, cup of fat-free sour cream and 2 Tbsp of hot sauce (or to taste)

(3) Cut up cooked chicken and combine with hot sauce mixture

Nutrition (1/4 of recipe): 146 Calories, 26 g protein (75% of calories), 3 g carb, 0 g fiber 2.5 g fat

3. Chocolate or Vanilla Whey Protein: Post work-out Dessert (EASY)

(1) Combine in mini food processor, 1 scoop (1 oz) chocolate whey protein, banana (frozen, cut into chunks), cup frozen pinapple, 1 tsp BCAA, 1 tsp creatine

(2) Process until completely smooth, consistency of cool whip

Nutrition: 204 Calories, 25 g protein (49% of calories), 24 g carb, 2 g fiber 2 g fat

4.Canned Tuna: High Protein, Low Fat Tuna Salad (EASY)

(1) Combine one can tuna, cup fat-free sour cream, and 4 wedges babybel light garlic and herb cheese

(2) Optional: Also add 1 chopped celery stalk and 2 Tbsp chopped onions

Nutrition: 381 Calories, 55 g protein (61% of calories), 14 g carb, 0 g fiber 9 g fat

5.Egg Substitute (Like Egg Beaters): Low- Fat Roasted Vegetable Frittata

(1) Roast 3 cups chopped fresh veggies: onions, mushrooms, pepper, zucchini are all good.

(2) Spray cookie sheet with spray oil, place veggies in a single layer, salt, pepper, and sprinkle with balsamic vinegar and place in oven at 350 F for 30-35 minutes

(3) Combine one container of egg substitute (2 cups), roasted veggies, 2 Tbsp fresh chopped basil (or 1 Tbsp dried), and cup shredded 75% fat-free cheddar cheese

(4) Pour into small cake pan (sprayed with oil), cover with foil and bake at 350 F for about 30 minutes or until set in the middle.

Nutrition (1/4 recipe): 126 Calories, 17 g protein (72% of calories), 8 g carb, 1 g fiber 2.6 g fat

6.Egg Whites (Fresh): Strangely Wonderful Egg White Foam Breakfast

(1) Microwave 1 cup frozen strawberries until hot, stir and add tsp of ground cinnamon and 2 packets artificial sweetener

(2) Combine in very clean glass bowl, 3 egg whites, 1/8 tsp cream of tartar; beat white into foam with hand mixer until stiff peaks form

(3) gently scoop into large frying pan, pre-warmed on medium heat and sprayed with oil, cover with lid (egg whites should not fill more than half the frying pan)

- Flip once bottom is set, about 1.5-2 minutes (this takes practice)

- Pour strawberry mixture over egg white and enjoy immediately

Nutrition: 95 Calories, 11 g protein (55% of calories), 12 g carb, 3 g fiber 1 g fat

7.Defatted Soy Granules: Protein-Packed Pancake

(1) Soak cup of soy granules in cup of egg whites or egg substitutes for 5 minutes

(2) Add 2 Tbsp of pancake mix, 1/8 teaspoon of baking powder, and 2 tsp fresh lemon juice

(3) Cook like pancakes

(4) Top with mixture from # 6, if desired

*If soy granules are new for you, start slowly; they have LOTS of fiber!* Example of soy granules: http://www.vitacost.com/FearnSoyaGranules

Nutrition: 264 Calories, 34 g protein (59% of calories), 28 g carb, 9 g fiber 2 g fat

8.Fat-Free Ricotta: Chocolate Freak (EASY)

(1) Combine in mini food processor cup fat-free ricotta, tsp vanilla extract, 1 Tbsp regular cocoa, and 2 packets artificial sweetener

(2) Process until smooth and enjoy immediately

Nutrition: 144 Calories, 20 g protein (54% of calories), 13 g carb, 3 g fiber 3 g fat

9.97% Lean Ground Beef: Pseudo Chili (EASY)

(1) Combine in large soup pot: 1 lb beef, 1 can (14 oz) fire-roasted tomatoes, 1 large jar (24 oz or thereabouts) salsa, 1 can of black beans (well-rinsed), 1 can kidney beans (well-rinsed), red pepper flakes and hot sauce to taste

(2) Cook on medium heat for 1 hour and enjoy

Nutrition (1/4 recipe): 394 Calories, 40 g protein (48% of calories), 52.5 g carb, 16 g fiber 4 g fat

10.Partially Defatted Peanut Flour: Peanut Sesame Salad Dressing (EASY)

(1) Combine: 1 Tbsp partially defatted peanut flour, cup low-calorie sesame ginger dressing and 1 tsp sesame seeds

(2) Pour over high-protein salad

Other uses and explanation of Partially Defatted Peanut Flour:

http://www.jeanjitomir.com/6.html

Nutrition: 79 Calories, 1 g protein, 4 g carb, 1 g fiber 7 g fat

(c) Jean Jitomir 2007

Jean Jitomir is a registered dietitian, cooking school instructor, natural light weight bodybuilder and Exercise Nutrition PhD student. Read more about her at http://www.jeanjitomir.com

Theres magic in everything that team Disney touches and their cruise line is no exception. Michael Eisner himself commissioned a talented group of ship designers, cruise experts and Disney creators to produce cruise ships that would appeal to adults and children of all ages. The result was two nearly-identical ships, Disney Wonder and Disney Magic.

The ships are distinctively Disney, with the famous mouse silhouette prominently placed on the smokestacks and appearing frequently throughout the ships. Thats not all; a fifteen-foot statue of Goofy is the figurehead on Disney Magic while Donald Duck adorns the front of Disney Wonder. Of course, cast members masquerade through the ship in costumes of the famous Disney characters. Disney art is featured on the walls and images of Disney characters appear everywhere. Disney excels at promoting everything Disney so expect onboard shops to be full of Disney memorabilia.

Disney Cruise Line offers three, four, seven and ten day cruises that sail from Disneys own Port Canaveral near Orlando to popular spots in the Caribbean, including St. Maarten, Nassau, Antigua, Cozumel, St. Thomas, Grand Cayman Island, St. Lucia, and Key West. All cruises stop at for a day at Castaway Cay, a private island developed by Disney solely for the enjoyment of Disney Cruise Line passengers.

The cruise can easily be combined with a stay at Walt Disney World; passengers can stay at Disney World for several days before or after a cruise for one price that includes transportation on, what else, a Disney bus to or from Port Canaveral. And with the latest technology, tourists check in only once and the key card issued to them unlocks both their hotel and stateroom doors.

As expected, Disney Cruise Line caters to children with activities for all age groups all day long. In fact, more than 15,000 square feet of ships real estate is devoted to children. Teens have a private area of the ship dedicated to their interests that offers video games, movies, and a place to listen to CDs. Supervised teen sports are also available.

Disney Cruise Lines provides quality nighttime entertainment in a 977-seat theatre each evening with, of course, a family orientation. While other cruise lines mimic Las Vegas entertainment, Disney entertainment is similar to shows at Disney World. As might be expected, there is no casino on board the Disney ships. However, adults can find evening entertainment in a number of lounges and nightclubs.

A special feature of the Disney cruises is the dining arrangement. Dinners are served at 6:30 and 8:30 pm in one of three family dining areas. Over a three day period, a passenger will have dinner in a different restaurant each night, thus getting to experience the unique ambiance of each one. For a $10 cover charge, those wishing to avoid family dining can opt to eat at the upscale adult-only restaurant, but only after gaining sought-after advance reservations.

If you or your children adore everything Disney, you will certainly enjoy a Disney cruise.

Looking for information about cruises? Go to: http://www.whatcruises.com 'What Cruises' is published by Colin Hartness - An excellent resource for Cruises! Check out more cruise articles at: http://www.whatcruises.com/archive

Sliding folding doors are the best option for space-saving portals to your home. They are against the conventional openings but can be maximized due to it's almost a hundred percent of its width can be opened.

They offer one of the most elegant look in doors. They basically increase the amount of light to penetrate inside your home. They provide a good view of the spaces inside and outside. As with having beauty, of course they also need to be sturdy and protection from the weather and act as an acoustic barrier.

Aluminum and wood are the best choices on saving energy saving factor. But glass is the master of acoustic shielding. Here are some of the features of a good sliding folding door:

- They provide excellent protection to natural calamities like hurricane. Apart from it, they are also suitable to withstand adverse weather conditions.

- Folding doors are also good against burglaries. Glass doors with multiple layers of wire mesh offers security from foreign materials from and even from bullets from toughened types. With being the best glass sliding door, the most preferred types are the laminated ones.

- As being a good acoustic barrier, they are also good as they can filter out 3/4 of the noise from outside. A laminated glass can have insulation to separate the outside noise.

Folding doors are one of the best in style and a new trend. With architects choosing them as one of the best choices for maximizing the view, of course with a lot of research, you can get the best quality of this door type with no hassle.

For tips on choosing sliding doors, visit http://www.slidingdoors101.com

If you're from Southern California and you've been struggling with your weight for a long time, why don't you try visiting one of the many Lindora weight loss centers in you area?

The weight loss center's secret lies on their Lindora Lean for Life Clinic Program which is a 10-week program, with the first 8 weeks dedicated for weight loss and the remaining 2 weeks for metabolic adjustment. The center promises weight loss of up to 10% of your body weight in only 10 weeks.

The Lindora weight loss center team is comprised of medical professional such as licensed doctors and nurses.

When you first sign-up for a program, the center's staff would give you a medical evaluation which includes a comprehensive lab screening, cholesterol screening and blood pressure readings. After analyzing the data from your examination, the team will design a weight loss program just for you.

To track your progress and to guide you through the program, the Lindora Weight Loss Center's nursing staff would give you personal counseling 2 to 5 times each week. You may also receive a vitamin injection during your program at no cost.

Lindora Weight Loss Center also features other weight loss programs such as their paid online-based program named the Lindora Online, which is basically the center's Lean for Life Clinic Program, the only difference is that it's Internet-based and you can do the program at the privacy of your home.

The center also offers a Weight Loss Starter Kit which is essentially guide for people who want to lose weight on their own. The kit includes a CD, tape measure, book, DVD and a bottle of fat burning indicators.

Finally, the center also has a line of low carb but high in protein and nutrients food products.

Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret