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Have you ever wondered how much a serving really is. Well, pull out your box of Raisin Bran, grab the milk a bowl and a spoon. Now fill up your bowl with cereal pour on the milk and get ready. This is around four servings. On average a single serving of raisin bran is ½ cup cereal and ½ cup milk. If this was all anyone ever ate for breakfast refrigerators world wide would be open for raiding by 9 am.
Fruits and vegetables are no different. The U.S. government has stated we should consume 5 to 9 servings of fruits and veggies a day. To think about eating 9 apples a day or chomp down half a dozen carrots is overwhelming. Take a look at what constitutes a serving.
FRUITS
? 1 medium piece of fruit, this is not the fruit size you get from Harry and David, this is about the size of a closed fist.
? ½ cup chopped fruit, measure this out it really is not that much fruit.
? ½ grapefruit
? ¼ small cantaloupe
? ¾ cup fruit juice, make sure this is 100% juice. Try fresh squeezing your own juice. A small citrus juicer is extremely affordable and available at most department stores. Many of the large where house stores are now carrying the Jack Lalane Power Juicer. The price is affordable and it works well for in home juicing.
? One dozen grapes
? ½ cup berries
? ¼ cup dried fruit
VEGETABLES
? ½ cup chopped vegetables
? 1 cup raw leafy vegetables, this makes for a small salad. If measuring the vegetables each time feels to restrictive try marking a plastic cup with a one cup line or measure one cup into a small bowl and mark where the bowl should be filled to.
? ¾ cup vegetable juice. The commercially marketed vegetable juices are a good option; however, if you want to control the sodium in your juice try a power juicer. The juice tastes fresh and you feel good after drinking it. Many of the power juicers come with recipes that liven up your juicing experience.
? ½ cup cooked dry beans
? ½ cup canned vegetables
? 1 medium potato, keep in mind the closed fist as an indicator of medium. This is a small closed fist, not an MBA player’s fist.
? 6-8 carrot sticks cut 3" long
Once you know how much a serving is that 5-9 serving recommendation is not so overwhelming. Some handy tips, measure out in your favorite bowl how much a serving is. Mark where the serving comes to this way you can fill the bowl to this level and not have to measure each time. Try marking a plastic glass at ¾ cup, this way you can fill the juice to the line and not have to measure.
Shauna Hanus is a gourmet cook who specializes in creating gourmet meal plans. She has extensive experience cooking with easy to find grocery items to create delightful gourmet meals. She is also the publisher of a no cost bi-monthly gourmet newsletter. Her newsletter is always fun and informational packed with tips and trivia you can use everyday. http://www.gourmayeats.com
Ever go to a party and wish you were the guy/girl that was considered the life of the party? They just seem to work every part of the room effortlessly. One minute you see them by the coffee table, then seconds later they are talking to someone by the refrigerator.
My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal, trainer to movie stars, former employee of Kathy Smith and over 50,000 hours of paid personal training sessions under my belt. For the last twenty years I have been able to continually make progress, stay consistent and have some fun in my quest to be in better shape. One very important techniques I learned is how to "work the room" or in other words make quality use of every second in the gym. I have been able to keep my body fat low for years because I am efficient, not because I work any harder, I just work smarter than any other. Here is what I mean:
Keeping your body fat technique #1: Work the room (gym)
Before each workout go through in your head the order of your exercises, intensity levels, and contingency plans. This cuts time down and the effort out of the workout. About ten minutes to be exact. Contingency plans are what exercise you will do if someone is using the piece of equipment you want to use. (DO NOT STOP AND WAIT FOR A PIECE OF EQUIPMENT)
Once you get going, start at one side of gym. Right before you finish your last set of that exercise look for the next piece of equipment you want to use, making sure it lines up with the body part needing to work next and it is close by. You will waste a lot of time, more than you know, by going all the way across the gym every time you change exercises. This cuts another ten minutes from the workout, and keeps the heart rate and intensity levels high. Water breaks should be scheduled after two exercises.
You may think this is way over board but it is not. This one technique has not only keep me going to twenty years. It also has kept my body fat low and consistent for years. Work the room or the gym will work you. Working out can be fun, productive and energizing if you are smart about it!
Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Best selling author of the Changing from the INSIDE book series. Discover the common sense way to lose weight with out dieting. A proven formula the doctor’s DON’T want you to know about. For FREE MINI COURES click here http://www.resolutions.bz
Abdominoplasty, commonly known as a tummy tuck, is a major surgical procedure for men and women generally in good shape and health but who have large fat deposits around their abdomen or have and excess of loose skin. Abdominoplasty can reduce protruding abdominal fat but it does leave a lengthy, permanent, sometimes visible scar that runs the length of the hipbones. Most people who undergo abdominoplasty are women who don’t intend to bear more children and whose previous pregnancies stretched their abdominal muscles or people suffering from obesity whose skin elasticity has diminished. Depending upon the amount of excess fat and skin a patient has and the area of the excess, different types of abdominoplasty procedures can be performed.
Tummy Tuck
During a tummy tuck, an incision is made along the length between the hipbones and around the belly button, the skin is removed along the abdominal wall up to the ribs, the vertical muscles of the abdomen are tightened and the flap of excess abdominal fat is removed and the skin is pulled down, cut off and the remaining flap is sewn back into place along the initial incision.
Mini Tummy Tuck
Mini-abdominoplasty, often paired with tumescent liposuction, is a more limited procedure, but still effective for many people, including those who have only lost muscle tone and skin elasticity in the lower region of the abdomen below the belly button. This surgery can be just as effective and the incision can be smaller and recover time is less. Thus this can be the solution for people with only a slight tummy problem.
Endoscopic Tummy Tuck
Endoscopic tummy tuck is abdominoplasty aided by an endoscope, a tiny camera, and is best for people who have excess fat below the belly button alone but have not lost skin elasticity. Muscles can be tightened and fat can be removed through liposuction via tiny holes made above the pubis or through the belly button. This is a very popular procedure because it leaves little scarring unlike more traditional tummy tuck procedures. However there is a risk of infection if the incision doesn’t drain properly.
Panniculectomy Surgery
Panniculectomy is a surgical procedure to remove the large/long overlap of skin on the lower abdominal area. This usually occurs in morbidly obese individuals who have lost a substantial amount of weight. Without correcting this problem, there is a risk of developing chronic and persistent local skin conditions such as intertrigo, intertriginous dermatitis, cellulites, ulcerations, necrosis, and inflammation of subcutaneous adipose tissue. Panniculectomy is unlike abdominoplasty because it does not deal at all with abdominal muscles. Panniculectomy is simply the removal of excess fat and skin from the "apron" left hanging anywhere from just barely above the mons pubis down to the knees or beyond.
Want more Information about Tummy Tuck Cosmetic Surgery?
Find a qualified Cosmetic Surgeon in Your Area at http://www.sleepingswan.com
Written by admin · Filed Under Beauty
Skip Troweling Method for Textured Ceilings
by: Mark J. Donovan
There are several ceiling texture choices to choose from when finishing a room. You can simply apply a flat paint to the ceiling, or spray or roll on a popcorn textured ceiling. However both these choices seem to be waning in popularity to the Skip Toweled look. The Skip Troweled look provides a compromise between the flat painted ceiling and the popcorn ceiling. It provides texture but to a lesser extent than a traditional popcorn ceiling.
Skip Troweling is relatively simple to do and can be performed by a homeowner who is doing a home addition project.
Skip Troweling should be performed after the sheetrock, mudding and taping are complete. Skip Troweling simply involves applying water downed Joint Compound onto the ceiling and running a trowel over it once.
To Skip Trowel a ceiling, simply water down a batch of Joint Compound to a soupy consistency. Then using a trowel (the pros use a sprayer for large areas) simply spread the material onto the ceiling.
Note that this is a very messy job as there will be significant spillage and dripping. Consequently protect yourself and your floors with eye-protection and plastic on the floors.
If the Joint Compound is of the right consistency the material applied onto the ceiling will begin to form stalactites that dangle from the ceiling. Not too worry as this is what you want to occur.
After the joint compound has begun to dry somewhat, use your trowel to knock off the high points (the stalactites). To do this, simply run your trowel over the now partially stiff joint compound area. The completed surface will have a mottled look.
Let the Joint Compound completely dry then paint the ceiling using a roller.
When employing the Skip Trowel method you can get creative by adding fine sand to the Joint Compound mixture before applying to the ceilings, or by moving the Trowel in a swirling pattern when applying the compound. In addition, some of the pros actually mix paint with the soupy Joint Compound mixture to eliminate the need for applying paint after the material has dried.
About The Author
Over the past 20+ years Mark Donovan has been involved with building homes and additions to homes. His projects have included: building a vacation home, building additions and garages on to existing homes, and finishing unfinished homes. For more home improvement information visit http://www.homeadditionplus.com and http://www.homeaddition.blogspot.com.
Teaching Your Children
by: Michelle Ruble
Do you think it is ok for your child to pick on someone that is different? Do you think it is ok for children to tell their parents what to do? Do you think it is ok for children to be disrespectful to people? Do you think it is ok for your child to talk badly about someone?
I think most of us would say no to all of these questions. Have you ever stopped to think how much of this comes from you the parents? Now let us not get into a hoof. I am just as guilty as anyone of doing these things and not really thinking about it.
So does it mean that my children learned to be bad from me? Well, I hate to say it but yes, some of it they do get from me. Because I am their first teacher. All parents are their children’s first teacher. Wow, that is heavy and a lot of responsibility.
Here is an example of how I influence my children. Have you ever had a boss or someone that you just could not get a long with no matter how hard you try? I had a boss that would cause conflict between the staff. He would tell one person one thing, then tell someone else the exact opposite just to show that he was in control. He had no respect for women or any one for that matter. The morale was not very good to put it mildly. Luckily, God blessed me by allowing me to quit. I loved my job and most of the people I worked with but the abuse was not worth it. I would come home and as I was fixing supper tell my husband about what a jerk my boss was. Not thinking the whole time the kids were coming in and out of the kitchen during my little tempers tantrums.
They heard mommy say things that where not very nice. It is a good thing that I do not use curse words or I can image what they would be saying at school.
So what did I just teach my children? Well, it is ok to talk about people, it is ok not to forgive people that do mean or bad things to us, it is ok for mommy to do the things that I have told them not to do. I am sure I could go on, but you get the idea.
I am sure I could think of an example for all of the above questions if I put my mind to it unfortunately. However, I won’t.
The point is God has given us as parents a great responsibility. The most difficult job in the world is raising children. However, he has given us a handbook to help us on the tough and challenging journey, the Bible. I have found myself looking for answers that the world cannot answer, but he can, if you choose to let him.
I know I am far from perfect, but at least I have a guide to help me to work on improving myself so, I can be the best parent I can. We are to strive to be like Jesus Christ and as long as I strive to be like Jesus, then I know I will be teaching my children to be kind, giving, and caring.
michelle@micsmaternity.com
This article will provide you with some useful shopping tips and tricks to finding a perfect pair of shoes.
Following a recent advertising campaign I asked a number of women what information they would find most useful about womens shoes.
After collating the feedback received the majority asked for:-
- How to find the right size and width
- How to find discount or inexpensive designer shoes
- Assurance of return policy/shipping service etc
- How to choose fashionable shoes that are comfortable
- Reasonable priced shoes without searching all day to compare prices
- Quality - how to recognise poor quality shoes
HOW TO FIND THE RIGHT SIZE AND WIDTH
Know your shoe size and always choose a pair in your true size. The size you usually wear.
Most online shoe stores offer half sizes.
Unless the store is in Great Britain or Australia, most online shoe stores list their shoes in US sizes.
Check your country shoe size. For instance I live in England and my size is UK 7. In US this would be a size 9.5 and European size 40.
Not all online shoe stores offer narrow or wide width shoes.
If you require a narrow or wide width shoe try to choose stores that provide these.
It would be disappointing to go shoe shopping and find a pair of shoes you love only to discover the store only offers standard widths.
HOW TO FIND DISCOUNT OR INEXPENSIVE DESIGNER SHOES
The beauty of online shoe shopping is that the majority of the top stores offer up to and more than 100 designer branded shoes.
It is unrealistic to expect to get yourself a pair of Gucci shoes and only pay $30 for them.
However, there are shoe stores that offer such designer names at far lower prices than you would expect to pay at a boutique or mall store.
There are sites that have unique partnerships with designer houses and only offer end of season or discounted items.
Be very wary of doing random searches for designer shoes online.
The increase in fake or replica items is on the increase.
You might end up paying a little more than some of these sites offer. However, shopping with a reputable store will ensure you get what you are paying for and not some fake or replica item that will only be very poor quality.
Sadly sites offering fake goods are only after your money and not to give you any customer satisfaction in terms of service or quality product.
ASSURANCE OF RETURNS / SHIPPING POLICY
There a few top stores that offer free shipping [usually within the US or their own country] and free returns.
Stores usually only charge for worldwide delivery.
Always check the return policy before actually paying for your shoes.
Reputable online stores offer excellent customer service and make great effort to ensure their customers are happy.
They give you fast delivery and a free or inexpensive return service.
HOW TO CHOOSE FASHIONABLE SHOES THAT ARE COMFORTABLE
Almost all top internet shoe stores offer designer and branded shoes which means they are well made and have comfort elements taken into account.
There will always be reports out there that high heels will ruin your feet.
A poor quality pair of any shoe including high heels certainly will but you can be fashionable without sacrificing the comfort and health of your feet.
Current fashion spreads across an enormous selection of styles which means you don’t have to have towering high heels to be fashionable.
Wedge heels are very fashionable at the moment.
Due to the fact that you have a wedge heel rather than a spike or narrow high heel they are very easy to walk in.
You won’t feel like you have the height they actually are.
Wedge heels give you all the benefits of high heels such as lengthening and slimming the look of your legs and lifting the posture of your bottom.
They also come in closed toes, sandals and lots of different colours and textures with ankle ties or straps.
High heels will always be fashionable and wedge heels are a great way to get the heel without the wobble if you struggle to walk in heels.
Sabrina or kitten heels are quite in vogue.
The heel is only up to a couple of inches in height. You do still get the heel benefits but are extremely comfortable and easy to walk in.
Flat sandals or flip flops will always be comfortable if they are well made.
If you don’t fancy being completely flat you can get wedge flip flops or small heeled sandals.
A shopping tip to remember with sandals is to choose something that flatters your feet.
If you have long toes or feet, choose a flip flop that has some detail at the centre of the thong. This draws the eye away from your toes and creates width rather than length.
Sandals that have a strap or band across the foot to reveal your toes will draw attention to your toes. Trying sandals that have a thong style will reveal more of your foot.
Shopping tips show that an ankle tied sandal which will draw attention to your legs as well as your feet.
Loafers or slip on flat shoes are always comfortable.
Shoe shopping trends show that indian style satin slippers are extremely fashionable at the moment you can choose a few pairs in a variety of styles and maintain the flat heel.
A good shopping tip is to choose one with a genuine leather hard sole. The quality is better and they won’t fall to pieces after short while either.
Mules and pumps are becoming more popular and designers are creating collections of colours and styles in these ranges.
REASONABLE PRICES WITHOUT SEARCHING ALL DAY TO COMPARE PRICES
Top online shoe stores are extremely competitive.
Behind the scenes each store will compete for certain key words that their visitors search for.
For instance if you are looking for a flip flop and go to your search engine and type in ‘womens flip flops’ you will see pages of listings to choose from.
Each company’s listing has competed against the next to get higher up on the search engine page.
Their listings then entice you to click on their listing.
Just because you click on the top listing doesn’t mean you are getting the best store for womens flip flops.
It just means that particular listing has competed better for that particular word and got to the top.
Unless you have purchased shoes online and know of a few reputable stores, its best to check out a guide or read up on what to look for.
Prices vary enormously online. The top online stores remain at the top because they offer their customers low prices and quality products.
These stores will regularly offer sales and maintain low prices.
Again, don’t expect to buy a pair of Gucci shoes for $30. You can expect to get shoes far cheaper than in the stores at the mall and a greater choice of quality designers and shoes in general.
A good shopping tip is to shop around the top online shoe stores. All have regular sales and heavily discounted lines.
HOW TO RECOGNISE POOR QUALITY
Due to the fact that online shoe stores only offer branded items, you can be assured of the quality.
A good shopping tip is to look at the shoe images on the sites you are shopping at. They should be clear and a description and larger photo available for you to view.
Don’t waste your shopping time buying shoes from sites that offer little or no choice in terms of both styles and sizes.
The store doesn’t have to be the largest out there but any store should offer you a good selection to choose from.
The quality of the site itself is also a good indication on what you can expect in terms of service and value for your money.
If you find it impossible to locate the policy, terms of use or contact us page try and avoid. Its important to have clear policies.
A shopping tip to remember is the more customer service benefits you see the better your overall shopping experience will be with them.
IMPORTANT TIPS
Shopping tips are important if you want to do this in a breeze. Try to decide what you want before starting out and remember some of the things outlined above.
Payment is an extremely important factor and you should never give your credit card or personal details if you are not on a secure site or subscribing to something.
An accurate way and most important of the shopping tips is to check that the payment page is secure is to look at your browser. It takes a second.
The browser is the white box you see at the top of the web page beginning http://www.thenameofthepage.com
When you have selected your item[s] and click to checkout the browser screen should change to https://www.thenameofthepage.com/paymentorcheckout.html
Or something along those lines.
What is important is the little letter s. This means you are on a secure page to provide your payment details.
If you note these shopping tips your online shoe shopping experience will be a good one.
Shelley Costello is owner and author of the Womens Shoes Guru. The site gives a factual and honest guide to choosing womens shoe online. Provides extensive information on little known secret benefits of womens shoes as well as giving a clear understanding of shoe designs.
http://www.womens-shoes-guru.com
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