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As the years go by, and more and more mac and cheese is consumed, many people find themselves struggling with a few extra pounds. I am one of those people. To wit, these past few weeks I have been looking for healthier recipes and thought – is it possible to make a decent lowfat version of mac and cheese? As we, the lovers of the mac and this blog, know, our favorite pasta dish is anything but light on the fat and calories. So a quick Google search for "healthy mac and cheese" brought me to a column entitled Recipe Rehab with Tanya Zuckerbrot http://www.thatsfit.com/2009/08/06/macaroni-and-cheese/.
The recipe is similar to the NY Times Mac and Cheese recently prepared by our own Ms. Suzy Gruyere, in that it relies on cottage cheese. A shockingly simple recipe, this Rehabbed Mac & Cheese requires only 7 ingredients – pasta (multigrain), Cheddar cheese (lowfat), the aforementioned cottage cheese (also lowfat), milk (lowfat, natch) salt, pepper and breadcrumbs.
Full disclosure here – as much as I want to lose those few pounds I mentioned before, lowfat cheese is an abomination to me so I used regular extra sharp Cheddar. And since I know that multigrain pasta and regular pasta have about the same calories – I figured, who will judge me if I use regular elbow noodles? OK so with those things out of the way, we shall proceed.
Now, any one of my close friends can tell you – I am a seasoned mac and cheese maker. My go-to mac is a variation on that recently-reviewed-in-this-very-blog Silver Palate Good Times Cookbook recipe – and requires a roux, 3-1/2 cups of milk and about 3 cups of cheese (I usually go with Gruyere, Fontina, Parmesan and Cheddar) and is somewhat time consuming. Also, I always use penne. So this was quite the departure for me – no roux, no penne and an incredibly simple recipe. So big props for that. I threw this together and it was out of the oven in under an hour, so certainly it is the least time-consuming mac I've made. But what about the taste, you say? Read on, cheese lovers...
As I prepared the recipe, I immediately questioned the proportions – 1 cup each of milk, cottage cheese and cheddar for 1 lb of noodles? I could not compute how that small amount of liquid would cover that much pasta, but I went ahead as written, heating the milk to a boil and then adding the cottage cheese, Cheddar, salt and pepper and stirring until melted. I had about half a container of cottage cheese left over and, realizing I have never eaten cottage cheese by itself and wasn't going to start now, I ended up throwing in the rest (making it 16 oz instead of 8) and another cup or so of Cheddar. The resulting sauce looked smooth and creamy until I poured it over the cooked elbow noodles – then a frightening congealing effect took place, which troubled me (as did the fact that nearly all the sauce immediately disappeared). Undaunted, I threw on some breadcrumbs (with a little Pecorino Romano mixed in for good measure), popped the strange concoction in the oven and prayed that some miracle of science would take place and a creamy, cheesy, bubbly casserole would emerge from the oven.
Twenty five minutes later, my worst fears were realized – this was one dry and flavorless dish. As opposed to being Mac and Cheese – it was more like Mac and Breadcrumbs, with an essence of cheese. It does in fact taste like food you'd eat on a diet, but I'd rather splurge on a richer version and eat less of it, than scarf down an entire portion of this subpar diet version.
So I know what you're thinking – how can The Humboldt Fog review this recipe with any impunity after making multiple changes to it? I agree, my review does not accurately reflect the recipe as written, but I defy anyone to produce a better result. This recipe suffers from a standard diet mantra – portion control. The way this mac has become lowfat is by reducing not only the fat content of the culprit ingredients, but the quantity as well. A quick review of the recipes so far reviewed on this blog show that most if not all have a higher wet to dry ingredient ratio than this recipe does. If I were to redo this, I would cut the pasta in half and see what happens – if anyone out there tries it, as written or with modifications, let us know the results!
Tuesday, September 29, 2009
They tried to make me go to rehab and I said…no, no, no by The Humboldt Fog
Posted by Hilary Havarti at 11:05 AM
Labels: healthy mac and cheese, homemade, recipe
2 comments:
- Charles said...
I just posted a really good, healthy mac and cheese recipe at: http://fisslerfoodies.blogspot.com/2009/09/yes-we-canmake-healthy-mac-cheese.html
- September 29, 2009 at 1:59 PM
- AndreaQ said...
I love that your blog is all about mac and cheese! Such good comfort food!
- September 29, 2009 at 8:13 PM
Subscribe to: Post Comments (Atom)


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Albuquerque may be a small big city, but it has seen a lot of changes, especially over the past 40 years. Many people remember when there was no Cottonwood Mall, and when high school students would build bonfires in the area now known as North Albuquerque Acres.
Some changes happen and then turn back on themselves. There used to be Godfather's Pizza in Albuquerque, but then it left. Now it's back again. It wasn't so long ago that Winrock in Uptown was a thriving mall, but then a major part of it closed. Now it's on its way to opening again and has a 16 screen theater with IMAX.
Here are a few places to remember, though there are many more.
Alvarado Hotel
The wrecking ball took out the hotel portion of Alvarado Station in 1970, the Alvarado Hotel. The hotel was a glamorous Fred Harvey Hotel located along the Santa Fe railroad route. Built in the Spanish mission style, it had 118 rooms and was a stop for movie stars and the famous. It came down in the era of urban revitalization, unfortunately, but the rest of the station remains and can be seen at First and Central downtown.
Baca's Restaurant
Baca's was a favorite New Mexican restaurant until it closed its doors in 1997. It was located at 3311 Central NE, right in the heart of Nob Hill, near the Monte Vista Fire Station.
The white stucco building stood out. It opened in 1949 and had two other locations along Route 66. Some of the more famous people to eat at Baca's were Mel Torme, Anthony Quinn, Juliet Proust, and Mikhail Baryshnikov.
Bella Vista Restaurant
The Bella Vista in Cedar Crest was a landmark in the 1960s and 1970s and known for its rambling structure. Room after room was filled on Friday and Saturday nights. Their all-you-can-eat specials brought in the crowds, as did special occasions such as birthdays and Mother's Day. Skiers at Sandia Crest would stop by after a day on the slopes. The restaurant was open for almost 40 years. Bella Vista closed in 2001.
Drive-In Movies
More than 30 drive-in theaters operated in New Mexico during their heyday. Opening in the 1930s and booming in the 1950s and 60s, Albuquerque had an Albuquerque 6 Drive-In at the location that now contains the Century Rio 24 multiplex along I-25. The 6 had a car capacity of 2100 and was open all year. It was torn down in 1995.
Albuquerque had several drive-ins, to include the Duke City, Silver Dollar, Cactus, Tesuque, Terrace, Sunset, and 66 Drive-In.
Farrell's Ice Cream Parlor
Located in the large parking lot at Winrock, Farrell's had red and white striped wood reminiscent of days gone by. An entire menu of sundaes and ice creams made kids happy, and on birthdays, the staff would sing Happy Birthday and play a big drum.
Another nearby soda and ice cream place, the Soda Straw, was a hit with kids.
Fred's Bread and Bagels
Fred's in Nob Hill had a wall of fame with photos that were a who's who of autographed pictures of touring bands. Fred's was an institution in Nob Hill in the 1990s. They had the best bagels, sourdough, and green chile cheese bread. You could watch the bread slicer in action.
Heidi Pies
The institution at the corner of Montgomery and Louisiana operated from 1970 until it closed (in the 90s?). Stopping by on Sunday for a slice of pie was common.
Hiland Movie Theater
The Hiland Theater showed feature movies from the time it opened in 1950 until it closed as a movie house in 1995. There were 1,188 seats in a stadium seating plan and a car park in the rear.
It then became a space for live performances. Joan Baez performed there.
In 2008, the National Dance Institute opened its doors to teach area children how to dance. It currently serves over 3,000 elementary school students with its programs.
Hippo Ice Cream
The Hippo was sometimes called the Purple Hippo because a large, purple hippo was painted near its entryway. Legend has it that Mr. and Mrs. Bernstein from the Flying Star met while working there. From the time it opened in the early 70s till it closed in 1994, it was known for being a great place to hang out, meet friends, and have good coffee and ice cream. The Hippo was on Harvard, near UNM.
M & J Sanitary Tortilla Factory
The restaurant at 403 Second Street was open for 30 years, serving tamales, tortillas, salsa, and other New Mexican dishes to loyal customers. When President Clinton came to town in 1994, Mayor Martin Chavez ordered a meal for the President to eat on his presidential jet.
Martha's Body Bueno
Martha's Body Bueno was in Nob Hill before it became the bustling commercial district it is today. Setting up in 1975, first on the south side of Central, and then moving to 3105 Central on its north shore, Martha's had lingerie, cosmetics, and beauty supplies, along with lotions and items for the home. They closed in 2008 after 33 years of business.
McIlheny's Dairy
Up until the 1990s, it was possible to get milk at McIlhenny's Dairy on Broadway, just north of Comanche/Montano. There was even a drive-thru, so you didn't have to get out of the car.
For those who want to relive those glory days, or for anyone wanting raw milk, you'll want to visit DeSmet Dairy in Bosque Farms.
Montana Mining Company
The steakhouse was located in the basement of the office building located at San Mateo and Central. Pat Keene, co-owner of the Artichoke Cafe, once worked there. Montana Mining Company closed around 1992.
Piggly Wiggly Supermarkets
There were Piggly Wiggly supermarkets all over Albuquerque, some staying until the 1990s. Piggly Wiggly's was known for being a full-serve market, a change for the 1950s. Prior to that, shoppers would go to the butcher, baker, and hardware store on separate occasions.
Pleasure Time Soda
Pleasure Time had a soda warehouse off Eubank and I-40. Kids would walk into what was like Willy Wonka's factory, where they could pick whatever flavors they wanted and take a box home. If you brought back your empty bottles, you got a price break. Flavors included chocolate, pineapple, grape, orange, and of course, cola.
Railway Shops
Barelas boomed in the late 19th century. Now the rail yards are coming back to life, thanks to redevelopment and the work of many volunteers. The ABQ Rail Yards Market is open as a market from May through November, every Sunday, featuring music, food, art, crafts, and more.
Skating Rinks
The Iceland Bowl and Skating Rink was on Copper near San Mateo and is now an indoor go-kart rink. By the early 1980s, the bowling alley had closed and the rink had become an indoor soccer field. The Rainbow Rink was on San Mateo just south of Central and is now an indoor flea market.
Tingley Beach as a Beach
The Tingley Beach of today is a park with fishing ponds. When it was originally constructed in the 1930s, it was an aquatic park that was connected to the Rio Grande. It was named after Clyde Tingley. The beach was closed to swimmers in the 1950s, and the area continued to be used for fishing. The Tingley Beach of today, known for fishing, opened in October of 2005.
Trespassers William
There was a magical bookstore located at the corner of Amherst and Lomas, called Trespassers William. The store carried children's books and had readings, story times, and many times authors would arrive to sign books and read. Some of the more famous writers who signed books there include Jack Prelutsky, Judy Bloom, and Madge Harrah.
Zinn's Bakery
Zinn's was located on San Mateo just south of Lead and served loaves of bread, cakes, donuts, and more.

subset: commoncrawl


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Wednesday, 26 September 2012
Haunted Design House
The card I have to show you today I have made for the challenge at Haunted Design House http://haunteddesignhouse.blogspot.co.uk/ . Their theme this week is " Chain me up, Chain me down". I have used 2 images from Smeared Ink http://www.smearedink.com/, the "Lady" is from the Femdom digi set. The Angel is a rubber stamp from the set The Symbology of Angels,which is available as a digi. They are coloured with promarkers. The background is one I made some time ago using Marbling Inks.
I shall enter my card into the following challenges:-
Take care
Huhs Jane xxx
11 comments:
What a fabulous card,love the image and great layout.xxxReplyDelete
What a wild, fun card! Love that pretty background for your "cute" images! The sentiment works perfectly. :^) Thank you for sharing this with us at TTCRD. Hope to see you again soon!ReplyDelete
Hugs, Penny
such a great card! great take on the challenge!ReplyDelete
great back ground and choice of digi's. thanks for joining us at haunted design houseReplyDelete
Lovely background and awesome images .Thanks for sharing on Make it MondayReplyDelete
this cracks me up! Great job, love it!
This is great! :) Thanks for joining us at Creative Craft Challenges xxReplyDelete
Really perfect for the challenge. Thanks for playing along with haunted design house xReplyDelete
Thank you so much for playing with us this week at Love to Create Challenge!ReplyDelete
Many Blessings,
LOL FAB! perfect for the challenge. Thanks for joining us at Haunted Design House this week :)ReplyDelete
Great choice of images Jane - this really works with that sentiment. Thank you for sharing with us at MM @ HDHReplyDelete


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Charles R. Crooker, CMI is a Brantford, ON Certified Professional Inspector® and certified by the International Association of Certified Home Inspectors® (InterNACHI®)
$10,000 Honor Guarantee, backed by InterNACHI: Covered.
Contact Charles R. today at (519) 751-3128.
Visit CROOKERHANCOX Home Inspections, Inc. on the web at http://www.crookerhancox.com
This ID can be used to verify Charles R. Crooker, CMI's membership at any time.
Charles R. provides the following additional inspection services:


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Ivanhoe East
Ivanhoe East is a residential suburb between Heidelberg and the River Yarra, 10 km north-east of central Melbourne. Unlike Ivanhoe and Heidelberg, Ivanhoe East is not on a railway line or an early road which led to outlying farm communities or gold fields.
The suburb follows the course of the river which is L-shaped in reverse. Lower Heidelberg Road is the main thoroughfare, following the same shape, and it was near that road that the Ravenswood mansion was built in about 1890, with southerly views over the Yarra valley. The mansion is a rare example in a north of Yarra suburb of the boom time architectural tastes. It is on the Australian and Victorian heritage registers. An earlier, and less grandiose, residence is Charterisville, looking east over the river. Built in about 1840, its address is 77 Burke Road. Charterisville is one of Victoria's earliest surviving houses and is also on both heritage registers.
The Charteris estate was sold in 1927 for housing subdivisions, continuing a trend that had occurred earlier in the decade near Lower Heidelberg Road. A State primary school was opened in 1926 and a shopping centre began at the five ways corner of Lower Heidelberg and Macarthur Roads. In 1938 A.V. Jennings acquired land near Ravenswood and west of the five ways for the second of his housing estates, Beauview. It provided 121 residential blocks and 43 shop sites. The entry of Australia in the Pacific War (1941) saw the estate less than half finished, and its completion awaited the 1950s. Much other housing, particularly along The Boulevard, also dates from the 1950s. Median house prices were about double the median for metropolitan Melbourne.
Ivanhoe East has an active shopping centre, a primary school (551 pupils, 2014), a Catholic church (1950) and school, and an Anglican church (1962) designed by Frederick Romberg. To the south there are extensive sporting fields, the East Ivanhoe bowling club and croquet club, tennis courts and the Ivanhoe public golf course, next to the Yarra River.
During the evenings before Christmas illuminated decorations on houses in The Boulevard draw large crowds of sightseers.
Ivanhoe East's census populations have been:
|census date


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12 core vendors offering vegetables, honey, maple syrup, ground beef, lamb, soap, lotions, baked goods, jams, jellies, preserves, cut flowers, and potted flowers.
Blog Archives
Engadine Farmers Market
Township Pavilion at Mill Pond Park
De Tour Village Farmers Market
Curtis Farmers Market
Located at the Lion's Pavillion
Les Cheneaux Farmers Market
Located at the historic Hessel School House
Sault Ste. Marie Farmers Market
Winter Market at Bayliss Library Saturday 9:30am -12:30pm
Menominee Historic Downtown Farmers Market Association
Winter Market: Oct – May, Saturday 9AM – 12PM 905 10th Street Menominee, MI 49858


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To edit an Upload Link, including changing details of the link or resending the link to recipients:
1) Navigate to Settings, and then select the Links & Connections tab, followed by the Upload Link sub-tab.
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3) Click Save to save any changes.


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We're just back from wiping muddy paw prints, and droplets of puddle, from the All Four Paws HQ floor, while a rather large Cocker Spaniel-shaped shadow is seen lapping delightedly from his water bowl. We wanted to introduce our intrepid city pup, Rigby, who joins us out and about on All Four Paws business – offering his discerning nose, mischievous paws and exquisite taste – so we can discover and experience the very best in pet-friendly in the UK. Only the venues that get Rigby's paw of approval get his special accreditation – look out for the symbol on our pet-friendly listings!
He's just four years old, but Rigby's got a lot under his collar already. Born in leafy Bury St Edmunds, but growing up in London, our special Spaniel seems to use much of his time mastering every trick in the butter-wouldn't-melt book. Although sometimes a little cheeky when playing outside, Rigby really is good as gold. He loves anything that gets his tail wagging – which is a lot of things! – and once his tail starts going, it's hard to believe he doesn't take off into the air, as it whirls around like a fluffy propeller.
Despite his love for muddy puddles and cheekiness, Rigby is a discerning pooch. He insists on wiping his paws before he goes into restaurants, and has impeccable table manners, never spilling a drop of food. Though perhaps this is because he loves it so much, he couldn't bear missing a morsel. Quite the man about town, Rigby is well-accustomed to London living, and always minds the gap on the underground, turning his curly head one way, and then the other, before hopping onto the tube, sitting precisely where the doors open and close. Such a good boy.
Most noticeable, and lovable, about Rigby is his good-natured cheerfulness. He can brighten even the darkest of Monday mornings, trotting up to you and asking for a hug, which he accepts gratefully (and asks for regularly!). He loves hugs so much that he even stamps his foot when he doesn't get one – and also when you put the hoover on. Household appliances and housework aren't really Rigby's thing, but he does enjoy helping All Four Paws out every day on VIP dog business.
A seasoned All Four Paws' employee (he won employee of the month last month – well done, Rigby), he doesn't quite have his own desk and chair – just his own sofa – but he has literally travelled everywhere with us. He's been at the forefront of our pet-friendly movement, and even made our initial home office dog-friendly, pioneering the way. He runs out to every venue we visit eagerly, and is the very best critic, sniffing out every nook and cranny, tasting every biscuit and sleeping in every bed to make sure your pet-friendly experience meets his standards.
Stay up-to-date on Rigby news, adventures and pawings; from his latest accreditations, to his favourite spots to eat, rest and play, with our newsletter. Rigby knows it all!
Rigby's day to day antics can be found on Instagram at @rigbytheenglishspaniel, and his pet-friendly pawings on @allfourpawshq.


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|LED driver circuit using MP3302
LED Circuits have been quite fascinating to the hobbyists and are very well known for their attraction. LED's grabbed a significant position in the lightning since it consumes low power and also provides a great look to it. So here is a LED driver circuit diagram which employs IC MP3302 , a specially made step up converter designed for driving array of white LED's from a single lithium battery. This circuit will be very helpful to design and implement your own lighting circuit using a small power source.
The input voltage ranges from 3.3v to 6v was fed to the IN pin of the IC MP3302 through the input bypass capacitor C1. A inductor of range 4.7uH was used to improve the efficiency and it was connected to the pin SW which is the power switch output of the IC. Resistor R1 is employed as the feedback resistor and it helps to control the LED current. The resistors named as R is current limiting the current through the LED thereby it will be useful to adjust the brightness of the LED's.
|Resistance value table
The above table illustrates the selection of the feedback resistor R1 for the given LED current. The IC MP3302 also provides room for dimming of the IC's connected to it. It can be achieved by providing the PWM signal ranges from 200Hz to 1KHz to the Enable/dimming control pin. The minimum recommended amplitude of the PWM signal should be 1.5v for controlling the brightness of the LED's.The bottom of the LED string should be connected to the pin FB (Feedback Input) and the IC will regulate the voltage across the current sense resistor between FB and GND.
The circuit also uses a Schottky diode MBR0520 which has the characteristics of fast recovery and low forward voltage. This circuit is capable of drive 3 parallel strings of 9 white LEDs in the series and a total of 27 LED's can be lighten up through this IC MP3302. A capacitor C2 was connected along the string of LED's and was used as a output bypass capacitor.
JLCPCB - Only $2 for PCB Prototype (Any Color)
24 Hours fast turnaround, Excellent quality & Unbeatable prices
Up to $20 shipping discount on first order now: https://jlcpcb.com/quote


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Article List
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|66 Harbor Blvd
Destin, FL 32541-2310
|30° 23' 36.19'', -86° 30' 39.75''
|VHF Ch. 16
|Destin Harbor
The Harborwalk Marina offers a complete village of stores, restaurants and entertainment for guests and visiting boaters! Tie up and take full advantage of the Crab Island Convenience store or the Nautical Treasures outlet. HarborWalk Village offers activities and entertainment to please each and every taste in your family—dive in and make memories that will last a lifetime. Here you can find waterfront shopping, water sports, boat, pontoon and jet ski rentals, world class fishing, aqua adventures, dolphin and pirate cruises, art galleries, interactive kids activities, clubs and nightlife, weekly fireworks, seasonal festivals, live entertainment, and an array of restaurants to satisfy all tastes.
Someone was in our prepaid slip when we arrived. They were docking there while we used the restaurant. We were accommodated on a fuel dock next to a glass bottom boat. Tourist going on boat rides filed up and down the catwalk for their tours. The harbor walk near our slip had music blaring 25 hours a day. For $3.50 per foot, we got robbed. Not recommended for others.
The staff member who greeted us and tied us up was very courteous and new how to tie us up properly. For the price ($150 roughly) for 1 night it was a big disappointment. Very difficult to get on/off boat, no private bathroom or showers for boaters, noisy with music right above us. We stayed at The Wharf in Orange Beach for half the cost and way nicer facilities.
Great stay and dock was perfectly located to everything, will be a yearly vacation from now on
Great staff! Stephanie greeted us at the dock and helped us tie up and explain the amenities! Great spot just in front of Margaritaville!
Shannon and Staff were great help! Lovely spot!
Shannon was the best.
Excellent staff and great location for seafood festival
Love this place!!!! Great location!! Fun friendly staff!!!!
I arrived late Friday night to the marina where I did not have a slip to dock my boat for the night because the only slip they had available had there broken down boat docked in it. I had to dock my boat by the gas pump. The next day still no slip same thing. Ended up docking my hole time at the gas pumps. They told me they would come me a night and haven't seen that either. Very high priced marina to dock your boat. I would not recommend docking here to anyone. Terrible experience. The staff was very friendly and polite but they didn't actually do anything about the problem. Sorry Harbor Marina I will not be back again!!!
Slip was supposed to have water & electric. None found on our slip. We paid $1058.40. Then, if that's not bad enough, we were charge $10 per day to park!!! Ridiculous. No one has reached out for us regarding compensation for these problems. Probably not coming back anytime soon... Sincerely, Disappointed
we were given glorified courtesy slips for the Margaritaville restaurant to stay in. The people eating in the restaurant were 2 feet off the back of my boat. Also the pier I was on was also the loading site for a charter boat so there was always a lines of folks coming and going right next to my boat, no security at all. We felt like a zoo exhibit all day and night. We could not wait to get out of that place. We spent $200 for one night slip rental on a 38' boat (the most expensive for our entire trip). Next time in Destin I will just stay anchored in the harbor and call the water taxi to get to the board walk...
Our slip was directly in front of Margaritaville. At first I was unsure about the slip location but turns out it was perfect! We basically had free live music to listen to all evening and all that the harborwalk has to offer at our fingertips. The staff was awesome and very friendly. We will definitely be back again. JMR-Amalfi III
Very helpful in the reservation process. I had to delay a couple of times due to weather. Also very accommodating when helping me in (I singlehand). Also had let me us a 30 to 50 amp converter at no charge). Tku! I will be back!
Extremly expensive and without any service, tied up at the fuel jetty.
At $4.50/ft/night I would expect showers and wifi but neither were available. It's not that they were broken they don't exist.
We were very disappointed with this facility. We were on the gas dock where folks just constantly come up to look at our boat. In addition the lack of facilities ie showers laundry etc did not justify the dockage fee charged. We will not be returning to this marina.
not a full service marina by a long shot but we like being right in the middle of the action in destin.. we will book the slip again
The staff was excellent! If you are a party person this will be a great stop. Lots to see and do. Great restaurants all around. It is expensive for not having a typical marina facility, no boaters areas, no pool, The reservation process was TERRIBLE! What could have been accomplished in a 5 minute or less phone call took 2-1/2 days with emails going back and forth then when I called the day of my arrival to let them know I might be late the dockhand on duty couldn't find my reservation , he had to call his boss and call me back. 10 minutes later he called and everything was fine it just hadn't been put in his book.
We paid for a boat slip, and I was told we'd have one. All that we got was parking next to the gas pumps. My boat was moved multiple times, and not by me. One of the times the boat was moved, they didn't use the buoys to protect it from beating against the dock. I now have cracked and scratched gel coat. Thanks a lot for nothing. I will make sure I leave a review on every social media platform to get my point across. $900+ for a slip that we never got. Not to mention we always had to wait to leave or come back in because of other boats using the gas pumps. Total BS, waste of money, and disappointment.
Loved the proximity to all the shops and restaurants. Very helpful dock hands. 42ft. Motor yacht.
The staff at harborwalk marina are very professional, and were always so nice and helpful. Suggesting the best local restaurants, their fishing knowledge and wonderful personalities! Definitely coming back!
Very friendly staff. Great place for a night of fun.


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Keep your customers smiling with our 360° Customer Experience Solutions. We know exactly how to turn your detractors into your most outspoken promoters.
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Ilumina Organics Head-to-Toe Baby Wash
Photo credit: Ilumina Organics
That ubiquitous no-more-tears formula may have been the go-to baby shampoo since you were a baby, but suspect synthetic additives can cause your own infant's body burden to get a little, well, hairy.
Ilumina Organics' Head-to-Toe Baby Wash leaves toxic chemicals where they belong—in a lab. Comprising organic and naturally farmed ingredients such as apple cider vinegar, calendula, and lavender, the oh-so-gentle soap is perfect for sensitive or eczema-prone skin. As a newly minted mom of a WeeHugger of my own, I love the baby wash's fresh and clean citrusy scent (no additional fragrance has been thrown in) and the fact that it doesn't dry out or irritate my daughter's delicate skin. In fact, Ilumina's suds helped clear her mild case of cradle cap and have been keeping her locks flake-free ever since.
More Beauty Lab
Organic Wear Eye Shadow from Physicians Formula
Simple Basics Acne Skin Care Set
Pharmacopia Lavender Hand Cream
Perfect Organics All-Natural Orange Ginger Shea Butter
Origins Youthtopia Eye-Firming Cream
Badger Classic Lip Balms Now Certified Organic
Erbaviva Organic Deodorant
BeeCeuticals Organics Bee-Hair-Now
Cup O' Joe


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One of the U.S. Department of Agriculture's top officials came to Portland this week to check out a network meant to connect Northwest farmers and the customers who love their food.
It's called Food Hub and it's drawn some unlikely participants and supporters, as Rob Manning reports.
| Food Hub
Portland's New Seasons supermarket prides itself on local connections. Once a year, it even brings into its store the eastern Oregon ranchers who raise the beef found behind the meat counter.
Supermarket president, Lisa Sedlar says customers get a kick out of seeing the ranchers' ten-gallon hats up above the meat case.
Lisa Sedlar: "You can spot them from a mile away – they're wearing their Wranglers and their cowboy boots and so they create a little bit of theater. But then for the eater to connect with the grower in such a meaningful way is really something that's unique and different about Portland."
Sedlar was talking to Ann Wright, a deputy undersecretary at the U.S. Department of Agriculture. She came to town promoting a program called "Know Your Farmer," so she's listening to success stories – but also for problems.
Wright says the problem isn't on the supply or demand side.
Ann Wright: "The demand is there, it's trying to create connections between buyers and sellers, and trying to bring them together and understand each other, and grow relationships, so those markets work."
But Lisa Sedlar says that even a company with nine outlets and a "buy local" reputation, like New Seasons, can find it hard to connect with local suppliers.
She has long wished for a system where she could connect directly with growers.
Lisa Sedlar: "You know – farmer Bob has this many cranberries for sale, and farmer Sally has this many cranberries for sale, and I could just order ten cases from them, and ten cases from them, and then I'd have more than one local resource."
It hasn't been easy for growers to make the connections either.
Vicki Hertel runs Sun Gold Farms near Forest Grove. She's been limited to selling her fruit, veggies, and nuts at farmer's markets, or directly to families.
Vicki Hertel: "But as far as reaching caterers and restaurants, schools, and other kitchens, unless we met that at the markets, it was near impossible to make connections, unless we wanted to send one of us out on the streets and knock on doors. And we're too busy farming to be able to do that."
Officials at the Portland-based non-profit, Ecotrust, say the solution to both New Seasons' and Sun Gold Farms' problems is a web site.
Called Food Hub, it basically acts as a match.com, for buyers and sellers. Hertel was one of the first to test out the network. She says it's not technically hard, and it's already yielded some connections – though no sales, so far.
Some participants aren't traditional buyers and sellers. For instance, Ecotrust vice-present, Deborah Kane, noticed an environmental magazine signed on.
Deborah Kane: "Portland Green Parenting just joined as a food buyer."
Kane says Green Parenting runs a co-op, that couldn't find a meat supplier.
Deborah Kane: "And within 90 minutes, they had inquiries from four different cattle producers in eastern Oregon, and they closed the sale."
Local governments, and even utilities, are watching the network develop, too.
Lance Peterson is with the Eugene Water and Electric Board, which is helping subsidize the cost of around 50 memberships.
The water and electric board wants to move farmers away from pesticides – by opening up the natural food market to them.
Lance Peterson: "The more we can create marketplaces for those products, the more encouraged people are for doing more low-impact types of farming."
Grower Vicki Hertel mentioned schools as a market she'd like to penetrate – and parents have long clamored for better food for their kids at school. Farm-to-school is a whole movement of its own, and but cost and regulations remain challenges.
Agriculture official, Ann Wright, says the feds have started meeting with school officials, to try and create connections between growers, and growing kids.


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Time to rethink our resources
In the wake of the disastrous and ongoing British Petroleum oil spill in the Gulf of Mexico, it may be time to consider some of the ramifications of our national dependency on oil.
It's time this country honestly focuses on developing biofuels, incentives and sub-sidies for car manufacturers to produce more hybrid and electric vehicles, and tax incentives for using public transportation.
These are all viable places to start looking for a real solution so this tragedy, which is killing wildlife up and down the Gulf Coast and displacing millions from their homes, never happens again. But they don't address the real problem.
Some will blame BP and say the oil spill was caused by the company's need to move faster to maximize the profit margins.
Others see that the real problem is not one BP spill. Rather, it is the country's overdependence on fossil fuels.
Used in everything from plastic to gasoline, oil is arguably one of the foundations of American life. According to the Energy Information Administration, in 2008 alone, the United States consumed 7.14 billion barrels of oil. That puts the U.S. at almost 23 percent of the all oil consumption worldwide.
The use of oil and petroleum products to make plastics is certainly necessary for the continued growth and developement of medicine, food storage, sanitation, and other fields that pertain to the health and well-being of this country.
But according to the EIA, of those billions of barrels of oil, less than 5 percent was used to make plastic, only 331 million barrels.
The rest of it goes to energy production in the forms of gasoline, diesel and commercial energy. The question that comes to mind is, why?
Instead of trying to get stricter regulations on offshore drilling, or stiffer penalties for health and safety violations, perhaps this nation should be turning its attention to ending the cause of this diasaster once and for all.
But the only way these steps are going to be taken is if individuals, the people, take them.
Because as long as the oil business is more profit than loss, the companies involved in providing our energy and fuel won't take the steps for us.


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Glorious Essays has been in the writing business for a number of years and has enjoyed a solid reputation within the industry. Nevertheless, it is always a good idea to have a third-party, objective analysis of the company – one that will provide a detailed review of the quality of products and services that such a company provides its customers. We use the same evaluative factors for all of our reviews. These have included the GloriousEssays.com site content, on-site customer testimonials, any samples of writing posted on the site, prices and discounts, customer reviews we have found from off-sites sources, and our evaluation of a research paper we ordered. The following summary is provided based upon our investigation.
While the site content speaks primarily to college and grad students, it should be noted that Glorious Essays also provides academic writing products and services to high school students.
The focus of GloriousEssays.com is in academic products and services, along with editing and proofreading and resume/CV design/writing services.
Services are rounded out with admissions, scholarship, and personal statement essays for students during their undergraduate and graduate application processes.
Quality of products is a direct result of the quality of the writers employed by a writing service. And it is the quality of product that is the bottom line for such companies. We use several elements is our evaluation of quality, but always the factors are conformity to scholarly standards of research and writing. Of course, we also take customer responses into account. Here is what we have learned about product quality of GloriousEssays.
Additional note is that Glorious Essays does have a BBB membership and, in fact has an A+ rating from that organization.
As we do in the course of all writing service reviews, we contacted the company via telephone and live chat. It is our goal to assess the professionalism and knowledge of the representatives who are charged with helping customers with questions and issues.
We did find the customer support department of GloriousEssays to have good foundational knowledge about policies, products, and other services. Our questions were answered without hesitation and were accurate according to information we found on the website.
As a "test," we always ask if the company can produce an entire doctoral dissertation within a 14-day time period. The frauds always answer yes. In this case, we were told that a dissertation would be a lengthy process and involve deep collaboration with a Ph.D. consultant and to expect it to take several months – a perfect answer.
Without any reservations, we can say that Glorious Essays is not a fraud or scam.
Pricing is about average for the industry. Our paper was $132.40, although new customers all receive 15% discounts. The company also provides progressive permanent discounts based upon total number of orders, and provide a coupon code for loyal customers to receive those discounts (ranging from 5 – 15%).
Customer who subscribe to the company email also receive notification of special pricing during the year and are provided promo codes for those discounts.
Glorious Essays offers the standard benefits of most legitimate writing services – free title page, outline, table of contents and bibliography. Revisions are free, along with formatting and plagiarism reports.
In looking at the pros & cons of this writing service, we find that Glorious Essays does live up to the solid reputation it has built for itself. We do recommend this service to students at all academic levels.
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Do have a knack for art? If you are an experienced artist who's keen on sharing the knowledge of art with the local youth of the region or interested in taking art classes in schools, then the Teach Art or Paint Murals Project would be a perfect choice for you. Apart from taking art classes, you can also get engaged in diverse community restoration projects, helping paint murals and hoses in the favela.
For all the art lovers who wish to take a break and volunteer in Brazil, this would be a meaningful and unique step, as it'll give you the chance of doing what you love as well as empower the students and youth in gaining some skills.
As a volunteer, your main roles and responsibilities would be:
Volunteers can expect to work 8 hours a day, 4 times a week. A typical day looks like the following. However, please keep in mind each day varies depending on the project and the volunteer
7:30/8 AM - 9 AM: Have breakfast at hostel and travel to the project.
9 AM - 12 PM: Begin project, working in the local community.
12 PM - 1 PM: Have lunch at a local restaurant.
1 PM - 4 PM: Continue working on the project.
4 PM - 5 PM: Clean up, prepare for departure, and return to the hostel.
Volunteering Solutions makes great efforts to provide the best of living standards to its volunteers. In Rio De Janeiro our international volunteers are picked up from the airport and put in a hostel accommodation, equipped with all modern amenities. We also make sure that we help our volunteers with their local requirements, sightseeing or weekend tours.
Airport Transfer
Volunteers are picked up from the Galeao International Airport by a representative and transferred to the volunteers' hostel accommodation by a shuttle transfer. Those volunteers who are arriving overland or are already in Brazil will have to arrive at the accommodation on own and will not be provided with a pickup.
A half day orientation will be provided by a member of the local coordinating team on the next day after arrival. The orientation would cover topics such as introduction to the program, general information about the program, safety Tips / Guidelines, customs, health guidelines, communities, projects and do's and dont's. You will also be given a tour of the local surrounding area which will help you in getting to know the area around.
During your volunteering journey in Brazil, you'll be living at the Cabana Copa Hostel, which is located three blocks from the famous Copacabana beach and allows for convenient access to the metro station, which is the best way to reach the favela. Volunteers will stay in 4-6 person dorm rooms with all amenities. The amenities include bed linens, breakfast, drinkable water, hot water, luggage storage, maps/tourist information, high-speed internet, 24hr security and Check-in, A/C in rooms, big individual lockers, multilingual staff, towels, and other entertainment options such as TV rooms and open-area spaces. ??
Volunteers staying at the hostel accommodation are provided with breakfast every day at the hostel. For lunch and dinner volunteers usually get together and head out to eat at one of the numerous cafe's and restaurants and enjoy the local delicacies.
During your Free Time
Rio de Janeiro has so much to offer for travelers and there is a lot to do on the weekends and during the free time. During free time on the weekdays volunteers usually hang out and relax at the Copacabana beach area or explore the city. Since the volunteers work four days a week, you will have an extended weekend and plenty of time to go out of Rio and explore the other areas in Brazil such as Petropolis and Paraty to name a few.
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Volunteers must be 18 years or older at the time of joining the project. Participants should have an open mind and flexible attitude for working in a new and different environment. The project is suitable for those who have a keen interest in arts and painting work. However, the project is available for all and does not require anyone to have a specific experience or qualifications. Volunteers need to be flexible, open-minded and have a passion for working with children. You should also be proactive and have the ability to take initiative All volunteers must provide a clean criminal background check report prior to joining the program.
We encourage volunteers to get in touch with former Volunteering Solutions participants and also other program participants joining our projects. You are recommended to join the Volunteering Solutions Facebook Page or Facebook Group to communicate with other participants.
To read alumni interviews from past participants, visit the Meet a Volunteer page on our website.
If you are using Gmail, do not forget to check your spam
folder. Put the email in inbox or create a
filter for Volunteering Solutions to stay updated.
If your query is urgent, you may call us at :- 0- 800-014-8160 Email us at [email protected]
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By Pastor Mark Biltz
Set contains 4 DVDs containing 4 Sessions total and Study Guide
Through these 4 DVDs and Study Guide you will experience the wonders of the Feasts of the Lord and how they foreshadow prophecies yet to be fulfilled. You will discover how each of the Spring Feasts was fulfilled, not only to the very day, but to the very hour of major events in the life of Yeshua (Jesus) at his first coming. Then the prophetic adventure begins on how the Lord will fulfill each of the Fall Feasts to the very day of His second coming! Yeshua is the same yesterday, today and forever. Just as the Spring Feasts were fulfilled in order to the very day, so will the Fall Feasts be fulfilled in order and to the very day. We don't know what year these Feasts will be fulfilled, but with these DVDs you will know the seasons and the signs to look for so that they don't surprise you like "a thief in the night!"
Don't miss the Divine Appointments that are scheduled for you!
The Feasts discussed in this set include:
Spring Feasts:
Feast of Unleavened Bread
Feast of First Fruit
Feast of Pentacost
Fall Feasts:
Feast of Yom Teruah (Trumpets; Rosh Hashana)
Feast of Yom Kippur (Day of Atonement)
Feast of Sukkot (Tabernacles)
**You also get a FREE DVD and notes titled "Linking Eclipses to the Timing of the End Time Events."
- Item #: FOTL Set


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Last Updated on
With a market abundant in technologically advanced smoothie blender models it can be a challenge to choose the best model to suit your needs. This post tries to clarify at least one key aspect in the process: should you buy a Glass or Plastic Blender Jar?
Some years ago, glass was the prefered material for most kitchen appliences. But glass is heavier and also easier to break. That is why replacing it with plastic seemed the winning solution at some point. Although plastic has many benefits and incredible durability, scientific studies showed that some plastic combinations had a dangerous compound-BPA, eliminated when heating the recipient containing this material. Before you panic, you should know that health professionals consider the amount of toxins in the plastic items not dangerous. They consider the amount of BPA transmitted in foods and drinks stored in plastic containers too small to cause health problems. Even so, for improved safety, research continues.
Glass or Plastic Blender Jar ?
In conclusion, the decision to choose a glass or plastic blender jar is reduced to a matter of style and personal preference.
Glass Jar Blenders Advantages:
- Great durability
- Increased scratch resistance( particularly handy if you plan on frequently using ice for your smoothies and other beverages)
- No impact on the food
- Perfect transparency
- Environment friendly: good recyclability
- It does not absorb food odors
Some disadvantages, although few they are worth mentioning: they are heavier, they will break if dropped and usually blenders with glass jars are a bit pricier than those using plastic jars.
Plastic Jar Blenders Advantages:
- Incredible sturdiness over time
- They provide improved safety: plastic jars are shatter proof
- Lower price
- Preservs flavours better
- It can be recycled
Some disadvantages are : they can get scratched easily, you have to pay attention for BPA-free models in order to protect your health and they can absorb smells of the foods they process, especially if you leave them in the blender for a while (ex: you make a spicy sauce or chop garlic).


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|Safe Haskell
Searches a provided sequence with the NCBI Blast REST service and returns a blast result in xml format as BlastResult.
The function blastHTTP takes the BlastHTTPQuery datatype as argument, which contains following elements:
- program: Selects the blast-program to be used for the query. Example values are blastn, blastp, blastx,.. If Nothing is used as argument the function will default to blastn. Type: Maybe String
- database: Selects the database to be queried against. Example values are refseq_genomic, nr, est,.. Please consider that the database must be chosen in accordance with the blastprogram. Default value: refseq_genomic. Type: Maybe String
- querySequence: nucleotides or protein sequence, depending on the blast program used. If no sequence is provided an exception as String will be produced. Type: Maybe SeqData
- entrezQuery: This argument is optional and will filter the result if provided. Type: Maybe String
and returns Either a BlastResult (Right) on success or an exception as String (Left)
If you plan to submit more than 20 searches in one session, please look up the Usage Guidelines in the webservice information http://www.ncbi.nlm.nih.gov/BLAST/developer.shtml.
- data BlastHTTPQuery = BlastHTTPQuery {
- blastHTTP :: BlastHTTPQuery -> IO (Either String BlastResult)
data BlastHTTPQuery Source
blastHTTP :: BlastHTTPQuery -> IO (Either String BlastResult)Source
Retrieve Blast results in BlastXML format from the NCBI REST Blast interface The querySequence has to be provided, all other parameters are optional and can be set to Nothing optionalArguments is attached to the query as is .e.g: &ALIGNMENTS=250


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Miss Meow Roller Girls
Loops... Quiet, Quirky & Friendly and a little bit CRAZY!
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A Classic Red Miss Meow Skate Bow,
8x CRAZY SKATE CO Wheels in CHERRY to switch from rink to skatepark in a flash!
And of course... STICKERS! LOTS OF STICKERS!!!
Join #teammeow and help spread the word on positivity, fun
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Which Miss Meow team member is your favourite?
Get their signature style TODAY!
At this time CrazySkate products can not be
shipped Internationally.
Please email us for advice on how to find a pair of
CrazySkates close to you!!!


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Your Second Visit to Center For Healthy Living
Upon your second visit to our clinic be prepared to spend approximately 15-20 minutes. Your second visit will consist of the Doctor discussing your Report of Findings with you. The Doctor will review your scan results, discuss your recommended treatment plan with you, discuss alternative treatment options with you, and review X-rays if any were taken.
Once the Report of Findings is completed a treatment will take place. If required you will change into shorts or a gown provided for you. Your treatment will begin with heat packs for 5 minutes, followed by some soft tissue therapy, and then a Chiropractic adjustment.
Once your treatment is completed for this day further treatment appointments are discussed with you and the Doctor briefly. Upon completion payment is required and further appointments are booked with our friendly staff. Once you have booked your future appointments you are free to go for that day.
A Typical Office Visit
A typical office appointment will be approximately 15 minutes in length. On your visit you are free to bring a pair of shorts or comfortable clothes to wear, if not the clinic does supply shorts and gowns for you. The treatment does begin with heat application for a few minutes followed by the Doctor providing treatment. A treatment can consist of stretching, adjustments, Graston Technique, Active Release Technique, Ultrasound, etc. Once treatment is completed you are free to dress, exit the treatment room and book further appointments with our friendly staff.


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Wondering why are there not more tools supporting distributed encoding (video only; since for audio encoding the network and communication overhead is probably not worth the effort) I'm thinking of what is needed:
- a client<>server program which allows to transfer messages and files (using AllJoyn would be nice)
- a server which splits video by key frames (can be done through ffmpeg and its 'segment' option)
- sever then sends a part to each client for reencoding (together with the settings to use) and waits for the client to send back the reencoded part
- clients:
- get a chunk and reencode it (using the settings the get with the file)
- send the rencoded chunk back to the server
- signal the server that they are ready to take another chunk
- one the server has all reencoded chunks it merges them should also be possible using mkvmerge for example
Problems I see:
a. vfr content
b. embedding subtitle
but leaving those two cases out, where else do you see problems?
I know there is RipBot264, but it's Windows only and from what I know it always splits after a fixed frame count.
Splitting at key frames or scene changes (more tricky but should also be possible; more complicated chunking, and sending start&end frames).
Cu Selur
Ps.: Not sure whether I myself will implement this in Hybrid, write a separate tool or write a tool at all, just thought it might be a good thing to brainstrom about.
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Last edited by Selur; 7th Jan 2018 at 05:14.users currently on my ignore list: deadrats, Stears555
You are right, open gop would potentially create really large chunks,.. (not sure whether ffmpegs segment option would properly split for open gops,..)users currently on my ignore list: deadrats, Stears555
RipBot uses this "strange" AviSynth via Windows file sharing solution to avoid these troubles.
Maybe you can use -ss and include a few extra GOPs at the cut points for security so it works with 99.9% of streams.
Okay, as a fallback the server could reencode to a lossless format with closed gops, but that would increase network load and general processing quite a bit.
Another option would be to making sure that all clients can access the source through something like 'AVFS'.
That would:
a. stress the network connection to the server (bad)
b. would make it easier to handle subtitles and vfr (good)
c. would put all the decoding stress on the server (bad)
Both don't that good,...users currently on my ignore list: deadrats, Stears555
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I tried the original GeoMaster app from French mobile developer VirtuaMobile a long time ago, but the HD version is well-suited to the bigger iPad screen. GeoMaster Plus HD is a geography quizzing game. It is simple enough, flashing text on the screen and asking you to tap the appropriate location. You battle against the clock but only to beat your times. This is a basic learning tool, and is fun yet relaxed, lacking really flashy or annoying elements. As such, it is perfect for kids learning geography. You can choose from states, countries, capitals and French departments, and players need only tap the appropriate spots on the screen to register answers.
GeoMaster Plus HD adds a few things for the iPad. The larger screen makes it somewhat easier to tap the maps. Still, you can pinch to zoom and swipe to pan around if you can't hit Rhode Island with your giant fingers. The graphics are crisp and attractive, and the app really nails the chalkboard look. The drawstring on the pull-down map (which accesses the Atlas) even interacts as you tilt the iPad. The Atlas is a basic factoid lookup tool for the geography used in the game. It isn't that detailed nor is it as fun to browse as the game is to play. There are much better atlas apps, so consider this a somewhat weak freebie.
Still, GeoMaster Plus HD is a fun, accessible and useful educational game for learning geography. Even at full price I can recall paying much more for flash cards which weren't nearly this enjoyable. Pick it up if you have a friend or relative who needs to learn some basic geography fast.


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Nimotop 30mg
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- 4 free bonus pills for all orders!
- Free Regular Airmail (30-45 days) for orders starting with $150.00!
- Free insurance (guaranteed reshipment if delivery failed) for orders starting with $200.00!
Nimotop (generic name: nimodipine; brand names include: Nimpod) is a dihydropyridine calcium channel blocker.
Nimotop is used to prevent brain damage caused by reduced blood flow to the brain resulting from aneurysm, a dilated or ruptured blood vessel in the brain. It reduces the incidence and severity of neurological deficits resulting from vasospasm, a major complication of subarachnoid hemorrhage.
Nimotop works by relaxing the smooth muscle of the small blood vessels in the brain. This allows narrowed vessels to open up, thereby increasing blood flow, reducing blood pressure, and improving circulation.


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Important Preface: There are lots of different opinions about what makes a great query letter and in what exact order you should present the information it contains. This is what worked for me. The most important thing is to always follow the agent's/agency's/contest's submission guidelines. After that, it's a matter of learning and applying the basic rules of a strong query...and then not stressing out too much over a vague definition of perfection. :)
To enter Pitch Wars, you'll need two things: A completed manuscript and a query letter. (If you don't know what Pitch Wars is, go here.)
First the basics: What is a query letter?
A query is a cover letter for your submission. It tells agents (and Pitch Wars mentors) what your book is about, your book's basic information (age group, genre, and length), and a little bit about you, the author. All of this should be contained to one page, single spaced (typically 3-5 paragraphs), formatted with no indentations and double spaced between paragraphs (like this blog post).
Now let's take a closer look...
The Salutation
Always personalize your greeting. Seriously, this is SO important. I see agents mention ALL THE TIME that they would much rather receive a query addressed directly to them than an impersonal "Dear Agent" or even worse, "To Whom It May Concern." When querying, you should be researching each agent, looking at their wishlists and bios and submitting to those you feel would be a good fit for your manuscript. Never query an agent (or mentor!) without first making sure they represent your age group and genre. Addressing your query to a specific agent helps show that you've taken this step. Also, triple check to make sure you've spelled their name properly before you hit send.
"But what about Pitch Wars?" you ask. In cases of contests like Pitch Wars (or the occasional literary agency) where you submit one query to a group of people, rather than one specific person, you can still personalize your greeting with something like "Dear Pitch Wars Mentors" or "Dear [Name of Agency]."
Note: I know some people address their queries to the agent's first name, but I always preferred to use Ms. or Mr. [Last Name]. If I received a reply asking for additional materials, and the agent began with "Dear Ashley" and signed with their first name (which happened 100% of the time, in my experience), then I would use their first name for all future correspondence.
Opening Paragraph
I always preferred to start my queries in one of two ways:
Option 1: Tell the agent why you're querying them specifically. I only did this if I had a reason that went beyond "You represent my age group and genre and you seem like a super cool person." For example, if you've met them at a conference, if they've posted a specific #MSWL, tweeted a want that fits your manuscript, or if you have a referral from one of their clients. If you don't have a super specific reason, or you're subbing to a contest like Pitch Wars, that's okay. There's another option.
Option 2: Jump right into your book's summary.
This is where you showcase your story. Think of it as the back-of-the-book blurb. A good formula is to introduce your main character, place them in the setting, add the inciting incident that thrusts your MC into their journey, the obstacle in their way, the role the sidekick/love interest/antagonist plays, a pivotal moment when the conflict increases, and what is at stake if your MC can't overcome the obstacle.
I prefer to limit my summaries to two paragraphs, but sometimes you may need three. If your summary is longer than three paragraphs, you might be including too much information. Keep it short and punchy! The first sentence or two should hook the reader and pique their interest, enticing them to read on. (Pro tip: Don't start your query with a question. An immediate introduction to your main character/plot will always be stronger than a rhetorical question.)
Here's my successful query for my MG fantasy, FOLLOW ME, showing how I included the points mentioned above:
Twelve-year-old Alivia Hart [MC] knows what no one else would ever believe: The woods took her mother. Now the forest [SETTING] is calling to Alivia with two words whispered on the wind..."Follow me." Alivia tells herself the voice is only in her imagination. But when a letter arrives from the Rose Grove School for Girls, [INCITING INCIDENT] Alivia must decide which she's more afraid of--a dull life of proper education, or the mysterious wood?
Deep within the trees, cats can talk, white rabbits wear waistcoats, and the tea is sweet [SETTING]. But Alivia soon encounters a darkness seeping through the moss and golden leaves. [OBSTACLE] A darkness laced with family secrets and controlled by a woman intent on continuing a bloodthirsty reign. [ANTAGONIST] As Alivia battles the evil that threatens to destroy both her and the forest itself, [INCREASED CONFLICT] it becomes clear victory will not be won within the wood. In order to rescue her mother [STAKES], Alivia will have to travel to the land beneath the Wondertree and fight not just for her family, but for a crown.
The most important component of your summary is stakes, stakes, stakes! Agents (and mentors) want to know who your MC is, what they want, what stands in the way of what they want, and what will happen if they can't overcome that obstacle. Also, don't give away your ending! The whole point is to entice the reader into wanting more — in this case, you want the agent/mentor to be intrigued by your premise and move on to your sample pages.
The Facts
Some people prefer to open their query with this information, I prefer to place it after my summary. The internet has plenty of examples of both, and both are fine options. Wherever you choose to put it, you'll need to include your book's title, word count, age group, genre, and (if you have them) comp titles. For example: [TITLE] is a [#]-word [age group] [genre] that will appeal to fans of [COMP TITLES]. If you have other specifics about the book that you want to highlight (for instance, if it's #ownvoices, a retelling of a certain folktale, or immerses the reader in a specific topic, like STEM) you could include that in this paragraph as well.
A note regarding comp titles: You don't have to include these. If you do, try to use recent titles published in the last 2-3 years and resist the temptation to compare your novel to blockbuster hits like Harry Potter or the Hunger Games. Also, don't call your book "the next" anything.
Your Bio
This should come at the end of your query and, like comp titles, is completely optional. Don't feel like you *have* to come up with qualifications or interesting things to say about yourself. If you do choose to add a bio, it can include publication credits (no, you don't have to call yourself "unpublished" if you don't have any, or state that this is your first novel), education, career, professional writing organizations you belong to (like SCBWI), contests/awards you've won, etc. But keep it short and sweet; don't end up with a bio that's longer than your summary — always make sure you talk more about your book than about yourself.
Now for my personal opinion on bios: Sometimes this part of your query can feel like the most difficult, especially if you don't have a writing degree or previous publications but you really want to include something. Or maybe the agency you're querying specifically asks for a bio to be included with your submission. What then? Some will say that if you don't have some sort of credentials don't include a bio at all unless you can say something relevant to your book. HOWEVER, I feel that it's perfectly acceptable to include a short one- or two-sentence snippet that gives a glimpse of your personality (something I think is nice to include even if you do have credentials to list). For example, my query bio opened with "Mom by day and writer by night, I am a firm believer in the restorative power of tea and baked goods." So I say go ahead and include a bit about yourself, or mention what inspired your story, like a trip to a certain location, or a personal experience. When it comes down to it, it's highly unlikely an agent that is interested in your book based on the rest of your query is going to get to your bio and say, "She listed nothing relevant to her story! REJECT!"
Finally, I think it's nice to close your queries with a simple expression of appreciation, such as "Thank you for your time and consideration." Then you can sign off and include your contact info (mailing address, phone number, email) underneath your name.
Once you've finished writing your query, it's a good idea to pass it along to a CP for further edit suggestions or even just a friend for proofreading. Another pair of eyes is always a plus before you hit send!
A final note for Pitch Wars participants:
It's easy to stress over your query letter. Boiling the essence of your story down to two or three paragraphs can make you want to tear your hair out. But mentors aren't looking for perfection. We do want to see that you've taken the time to learn the basics of what should go in your query BUT we can always work on improving it if needed. Do your best, focus on making sure that your MC's stakes are clear, and from there hook us with the writing and voice in your sample pages.
And with that, I leave you with a message from Motivational Fox.


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If you wish to insure your house, you will must estimate your houses' rebuild value – that is, the actual cost of rebuilding your house from scratch. Remember nevertheless, that for the reason that insurance firm doesn't guarantee the cash value that supports the VUL insurance coverage, it is potential to lose money on the investment portion. Legal Expenses Insurance coverage: Any authorized bills throughout the coverage will normally be included by the devoted self build insurance coverage suppliers however, in other cases, can be bolted on as further cover for motion taken in opposition to the self builder by others or for the necessity to take motion against third parties.
In addition to the standardized homeowner kind, there are many endorsements and options that may be included (or excluded) to totally customise your protection and help you balance the price of the premium with the protection you need. Beneath these circumstances, it is sensible to have an acceptable life insurance plan in place to care for your dependents should something occur to you.
After 5 years, will increase generally contracting prices and supplies resulting from inflation needs to be applied to ensure accuracy, and/or you may work with a local building contractor to maintain the values current. For some unknown motive my mother and father always put £1million on theirs which must be why their insurance is so excessive.


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Apple Hand Pies|This Is Why I'm Full
These Apple Hand Pies were so much fun to make! We used Granny Smith apples and they tasted delicious! I think they would be better if I had sliced the apples thinly instead of just slicing them into 8 pieces and doing it that way! Maybe make it more like apple pie filling instead of just using big pieces, I think they might have baked better. I also would probably go with a different kind of apple, the Granny Smith were a little too sharp for how little sugar we used in these.
These Apple Hand Pies are great for brunch, or as a make ahead breakfast or snack.. Or dessert. Or anything really, they would be delicious for every single meal. Pack them as a work snack, or in your lunch as a little homemade dessert if you eat a real lunch at work/school. They really are delicious, the Hubby and I ate them for dessert for 4 or 5 days until they weren't good anymore, and even then I was very sad that we couldn't eat all of them before they started to turn.
There are a lot of options for what you want to use for the crust on these, you can go simple and use either Crescent rolls or refrigerated Pie Crust, or if you have the time and energy, make a good ol' fashioned homemade pie crust and cut it into triangles, the Hubby and I were short on time when we made these, so we went simple and just used crescent rolls that we had in the fridge (a leftover can from our delicious Chicken Broccoli Crescent Roll Bake) but if we made them again I think I would go with a from scratch crust, I love me a good pie crust!
If you decide to make your crust from scratch I recommend cutting them with a pizza wheel, it is very nice to be able to just slice into strips/triangles and wrap them up, and using a knife is much harder to control the shape!
Let us know what you think of our Apple Hand Pies and comment below with any questions/suggestions! Be sure and sign up for our Newsletter where we will be posting and sending out recipes we are going to make and giving you the opportunity to give us suggestions for what we should make next! Enjoy!
Print Recipe
|Prep Time
|4 -8
|10 minutes
|Cook Time
|15 minutes
Apple Hand Pies
- 1 whole apple sliced into 8 pieces, use your favorite kind (I would use Pink Lady apples if we made these again, much sweeter than Granny Smith!)
- 1 can Crescent Rolls
- 1/4 cup Sugar
- 1 tsp Lemon juice
- 2 tsp Cinnamon separated
- 1 tbsp Sugar
- Preheat oven to 350 degrees
- Mix your apples in a bowl with 1/4 cup sugar, lemon juice and 1 tsp cinnamon
- Take 1 piece of whatever dough you choose and take one piece of your sugared apples and wrap the crust around it
- Place on a lined cookie sheet and repeat with the rest of your apples
- Bake for 8-12 minutes, or until golden brown on the outside
- Mix your remaining sugar and cinammon on a small plate
- Cool slightly and then dip into the sugar mixture, set aside to cool completely
- Top with ice cream, whipped cream, or just eat them as is!
- Enjoy!


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Protein is the bodies main building block of your cells. Everyone knows that muscle is comprised of Protein, but so are enzymes, hair, skin, organs and even bone. Essentially, all tissue your body has or grows requires Protein. To grow, your body needs Protein. To maintain, your body needs Protein. Unlike Carbohydrates, you must consume Protein to survive.
Calorie Count: Protein contains 4 calories per gram.
Amino What's?
Protein is composed of Amino Acids. Simply put, Amino Acids are the building blocks of Protein. Different Amino Acids are required for different processes. Luckily, your body can make most of the Amino Acids it requires. Your body breaks down the Protein you eat and stores it in an Amino Acid 'Pool' until it is ready to use. Before we jump into the breakdown of Amino Acids, I want to bring up a controversial point. How many Amino Acids are there?
It is estimated there are over 200 different Amino Acids. We have names for, or have discovered, Twenty-one. Most dieticians still think there are only Twenty Named Amino Acids. Most websites list Twenty Amino Acids. The debate is settled, there are Twenty-Two. Wait, Twenty-Two? Well, one has not quite found its place yet. For Twenty-one, we know what they do.
That brings us to essential vs non-essential. Traditionally there were Nine Essential Amino Acids, Eleven Non-Essential Amino Acids. Now, we have an additional Amino Acid. To confuse things more, some former 'Essential Amino Acids' were discovered as Non – Essential. Why? Your body produces some, or can convert other Amino Acids into them. But, in such low dose, that they should be supplemented for most people.
Why Even Have Semi Essential Amino Acids?
Well, that is because we know more about Amino Acids now. The truth is, science is complex. Our bodies are complex. For example, some previously 'Essential Amino Acids' we now know are only essential in infants. Adults simply do not need outside supplementation. Adults can use them, and supplementing them are not a bad idea, but Adults will not die without them.
For example, Arginine. Infants need Arginine. Infants also need Histidine, and we now know adults do not require these Amino Acids. We also now know that we need Methionine but may not need Cysteine, as Methionine is needed to make Cysteine. We also need Phenylalanine, as the body requires it to produce Tyrosine.
For the sake of argument, I am treating all Amino Acids the regular person should supplement or risk heath ramifications as Essential Amino Acids. Listing Amino Acids any other way is just confusing. To make matters worse, the medical and dietary community are still wrestling with the definitions of Essential, Non-Essential and Semi-Essential. Since it can't hurt to supplement the former 'Essential Amino Acids,' you should. As they are pivotal for your body to function.
The Twelve Non – Essential Amino Acids:
- Arginine
- Alanine
- Asparagine
- Aspartate
- Cysteine
- Glutamate
- Glutamine
- Glycine
- Ornithine
- Proline
- Serine
- Tyrosine
Some of these should look familiar. Many, such as Tyrosine, are popular supplements sold in the 'Vitamin' section of grocery stores. Although your body can produce these Amino Acids, does not mean you can't use more. Consuming more may improve cell growth, nutrition portioning (What your body uses and how it prioritizes fuel use) and metabolic function. This brings up to an interesting point.
The Caveat of Amino Acids
The Caveat of Amino Acids is the simple fact that although your body can produce twelve Amino Acids, it does not mean it always will produce enough. That is right, your body could use more of some Amino Acids listed above. Consuming more of these Amino Acids, either through diet or supplementation can vastly improve biological function. Some people just feel better taking some Tyrosine. For people who think the supplement industry is just a scam, this is the point where they begin to ignore the truth.
If your body does not make enough of an Amino Acid, adding it to your diet will help. This is the crux of the debate of 'Semi-Essential Amino Acids.' To put this into perspective, if you broke a bone and your body requires more Amino Acids than normal to heal, it would make sense to consume more Amino Acids. Sure, you can get Amino Acids from your body, but consuming them would speed up recovery.
Why Would You Supplement Non – Essential Amino Acids?
Some Amino Acids can directly help biological processes. Depending on specific dietary and personal requirements, it may be beneficial to supplement them. Some common benefits would include:
- Arginine – Kidney Detox, Immune System Maintenance, Hormone Maintenance and Wound Healing.
- Alanine – Amino Acid Metabolism and Glucose Production.
- Asparagine – Increase Stamina, Neuron Development and Nitrogen Transportation.
- Aspartate – Improves Vitamin Solubility.
- Cysteine – Angina Pain Treatment, Overdose Treatment, and COPD / ARDS / Bronchitis Treatment.
- Glutamate – Schizophrenia Treatment, and Improved CNS Function.
- Glutamine – Wound Healing, Burn Healing, and Muscle Recovery.
- Glycine – Topical Ulcer Treatment, Schizophrenia Treatment and Stroke Prevention.
- Ornithine – Improved Wound Healing and Anti – Fatigue Benefits.
- Proline – Improves Formation of Collagen.
- Serine – Improves Fat Metabolism, Improves Muscle Growth, and Improves Immune System.
- Tyrosine – Depression Treatment and Stress Relief.
The Amino Acids your body can not produce are what we call Essential Amino Acids. Your body needs these Amino Acids to preform bodily functions, but can't produce them. You must consume these Amino Acids through diet.
The Nine Essential Amino Acids:
- Phenylalanine
- Methionine
- Lysine
- Leucine
- Isoleucine
- Threonine
- Histidine
- Valine
- Tryptophan
Where can you get these Essential Amino Acids? Sorry, vegetarians. You need to be ready to eat a wide variety of foods to get your quota. Plus, you need to do this daily. This is because outside of meat, no other food source contains all nine sufficiently. For us meat eaters, we can supply our body with all nine by eating a nice steak. If you are deficient in Amino Acids you can suffer from Malnutrition or even death.
But not all is lost for a vegetarian. Although not all vegetables contain the Essential Amino Acids, some do. Such as Soybeans. This means that Tofu also has all nine Essential Amino Acids. Thusly, Soybeans are touted as the ultimate meat Protein Replacement. Soybeans also contain Omega 3 Fatty Acids, the only bean to do so.
For those who dislike Soy / Soybeans / Tofu, the other plant option would be Quinoa. These two non – meat options are the only complete sources of Essential Amino Acids outside of meat or meat products such as Eggs or Milk. But there are several incomplete non-meat protein options.
Essential Amino Acid Options from Plants
Phenylalanine – Can be found in Seaweed, Pumpkin, Beans, Rice, Avocado, Nuts and Seeds (Almonds, Peanuts), and Leafy Greens.
Methionine – Can be found in Sunflower (Seeds and Butter), Seeds (Chia, Hemp), Rice, Wheat, Brazilian Nuts, Oats, Legumes, Onions, Raisins, Cacao and Onions.
Lysine – Can be found in Nuts (Almonds, Cashews), Seeds (Hemp, Chia), Beans, Spirulina, Parsley, Avocados, Watercress, and Lentils.
Leucine – Can be found in Pumpkin, Peas, Rice, Seeds (Sesame, Sunflower), Turnip Greens, Beans (Kidney), Figs, Avocados, Dates, Raisins, Apples, Blueberries, Bananas and Olives.
Isoleucine – Can be found in Rye, Nuts (Cashews, Almonds), Seeds (Chia, Pumpkin, Hemp, Sunflower, Sesame), Cabbage, Oats, Lentils, Beans, Rice, Spinach, Pumpkin, Cranberries, Blueberries, Kiwis and Apples.
Threonine – Can be found in Pumpkin, Leafy Greens, Seeds (Hemp, Chia, Sesame, Sunflower), Nuts and Wheat.
Histidine – Can be found in Rice, Wheat, Rye, Beans, Seeds (Chia and Hemp, Corn, Cantaloupe, and Cauliflower.
Valine – Can be found in Beans, Spinach, Broccoli, Seeds (Sesame, Hemp, Chia), Figs, Grains, Apples, Nuts (Such as Peanuts), Blueberries, Cranberries, Oranges and Apricots.
Tryptophan – Can be found in Oats, Seaweed, Seeds (Hemp, Chia), Leafy Greens (Such as Spinach and all Lettuces), Pumpkin, Sweet Potatoes, Squash, Carrots, Chickpeas, Onions, Peppers, Celery, Apples, Oranges, Bananas, and Lentils.
BCAA's Vs Amino Acids
BCAA's are Amino Acids. But Amino Acids are not BCAA's. Why? BCAA's are Branched Chain Amino Acids. They refer to three Amino Acids. The three are leucine, isoleucine, and valine. What makes these three unique? They are touted as excellent for muscle growth, which is why they are crammed into many supplements.
The theory is simple. BCAA's are found in high concentration in muscle tissue. By supplementing these in particular you have a higher rate of muscle growth, at least in theory. What BCAA's do help with is helping preserve glycogen stores in muscle and increase nitrogen retention intra muscle. Some studies show that BCAA's can help nitrogen retention after exercise, reduce protein breakdown during exercise, and reduce recovery time after exercise.
From a supplement perspective, people take supplements which provide far less benefit. Additionally, people take supplements which are based on far less accurate science, if any. Since Amino Acids do have some direct benefits, BCAA's are not a waste. I do add BCAA's to the Protein Powders I use.
Meat with Highest Protein Concentration
Not all meat is created equal when it comes to Amino Acids. Naturally, a fattier meat would contain more Fat, and less actual Protein. Common sense says it would have less Amino Acids. A quick reference guide to the amounts of Protein (All per three ounces serving):
Lean Beef – 31 Grams
Ham or Pork Sirloin – 28 Grams
Chicken Breast – 28 Grams
Turkey Breast – 28 Grams
Halibut, Tuna, Salmon – 22 Grams
Cod, Perch, Tilapia – 20 Grams
Do you need Protein Daily?
Protein is broken down in the gastrointestinal tract into the amino acids. The broken down Amino Acids go into the 'Amino Acid' pool.As your body requires protein for a function (Hormone replacement, Cell growth, Muscle building) the Amino Acids are reconstructed into protein to be used for the specific biological process required. This process is called protein biosynthesis. The entire amino acid pool is activated for construction three to four times a day.
This means that the body requires more amino acids daily to refill what your body needs. If you are insufficient in an Amino Acid, your body can not perform the required bodily function. If you want a head full of healthy hair or to build muscle, you need protein. More importantly, you need Amino Acids. Without them, your body literally cannot function. Protein, and subsequently Amino Acids, promote overall health and well being (Erdmann, R. & Jones , M., The Amino Revolution).
But, like anything, if you consume too much protein and do not use it for a biological process, it will be stored in your body as fat. Your body can use Protein as an energy source, so don't worry. If you eat too much you can just burn it off like you would be eating anything else. But if you do not eat enough, your body will not function properly.
How much Protein do I need?
Here is the million-dollar question. So far, we do not know how many Amino Acids (Or how many of each specific Amino Acid) is required for a biological process. So, we are stuck with just rough estimates for how much Protein in general you should consume. The best estimates are:
- .7g per kg for Low Activity Individuals
- 1.0g per kg for Moderate Activity Individuals
- 1.5-2g per kg for Highly Activity Individuals
Low activity individuals would be those who sit at a desk all day or are sedimentary. You just need about 0.7 grams of protein per kilogram of body weight. This means, that is how much Protein for basic bodily function and recovery. If you are moderately active, you need more protein. Why? Your body does consume Protein to function. Then, it converts Amino Acids into Protein to repair. The more you do, the more you must recover your skin, organs and muscles.
For those looking to build muscle, or those very active, you need at least 1.5 grams per kilogram of body weight. This applies to athletes, highly active people or building lifting weights to build muscle. When you build muscle, you are tearing your existing muscle to make the muscles larger. When you are highly active, your body consumes more Protein to function, thusly requiring more to repair.
These numbers do not hold true when operating in a caloric deficit. When operating under a caloric deficit you must consume more Protein and Amino Acids to prevent catabolism of you existing muscle mass. Studies show for highly active individuals, you should aim of at least 3g per kg for High Active Individuals when operating under a caloric deficit.
Other Benefits of Protein
Although we should not forget that blood, cartilage, bones, and organs such as your heart are comprised of Protein, that is only the surface of Protein. Protein also has a significant role in keeping you full. As in, less hungry. According to the American Journal of Clinical Nutrition, Protein is proven to increase satiety, and help weight management.
Protein improves brain function including mood, a healthy brain and promotes learning. Protein also helps lower blood pressure, cholesterol and promote over all wellbeing. The best benefit may be the longevity benefits that Protein includes.
The greatest benefit is the lack of consequences from not eating enough Protein. If you do not consume enough Protein you do risk malnutrition. You also risk lowering natural growth hormone, difficulty losing weight, low energy levels, slow recovery including wounds and a lowered immune system. To stay healthy, you need Protein. After all, your Heart is a Muscle.
For active individuals, athletes, and those resistance training, Protein is an essential tool of recovery. Without appropriate Protein, your body will simply not recover and you will lose muscle mass by exercising. Since muscle burns more calories than fat, and is required for many biological processes, preserving your muscle mass is essential to dieting and long-term health.
Find all the resources used in this article and the scientific basis of all our article at The Science Behind Fitness.