We’ve always known that fiber keeps our insides clean, although we probably grew up calling it roughage! However, recent studies suggest that there’s much more to fibre than keeping us regular.

Dietary fiber is found in plant foods such as cereals, pulses, fruits and vegetables. In the plant it occurs mainly in the cell wall, and provides structural support for the plant. The reason it’s good for keeping the digestive tract clean is because it cannot be digested, this means that it passes straight through, taking everything else in its wake.

With the advent of low-carbohydrate diets, such as Atkins, we seem to have gone off fiber in a big way yet, back in the eighties, we were all eating tons of the stuff - remember the F Plan diet! Talking of which, despite the obsession with low-carb diets, a fiber rich, calorie-controlled diet is still one of the best ways to lose weight. Fiber is filling and stays in the stomach longer, meaning you are less likely to snack. Also, because it passes straight through, fibe tends to be lower in calories than other foods.

But what about those other health benefits we mentioned at the start of this article? Well, evidence is beginning to mount up suggesting that fiber offers protection against wide range of human conditions, including breast, bowel, prostate and other cancers, cardiovascular disease, brain function, alcohol abuse, osteoporosis and menopausal symptoms.

The daily recommended intake of fiber a day, for a healthy adult, is between 12 and 24 grams and you are advised to get your fiber from a wide range of foods, that is, don’t stick to one or two sources. Oh, and make sure you drink plenty of fluids; otherwise a high fiber diet can actually cause constipation. Of course, no matter how much water you drink, you will notice an increase in wind when you first increase your fiber intake. However, take heart, this usually improves once your gut has got used to the dietary change.

If, like many people today, you are trying to reduce or eliminate wheat from your diet, you can still get a healthy amount of fiber in your daily diet. Just ensure that you eat plenty of green vegetables, fresh fruit, seeds, and nuts. If you like rice, try to eat wholegrain rice, rather than polished white rice; the same rule goes for pasta too.

With evidence mounting of the protective effects of fiber in the diet, you can’t really afford not to take heed, can you?

If you need to up your intake of fiber, here are some common foods you could include in your diet.

• banana = 1.8g fiber approx


• apple = 1.2g fiber approx


• jacket potato = 2.4g fiber approx


• small tin baked beans = 4.8g fiber approx


• portion of broccoli = 2.4g fiber approx


• 2 slices wholemeal bread = 3.6 fiber approx

Jason Paris, personal trainer and nutritionist, runs a website with business partner Lady Marie Stubbs - author of “Ahead of the Class.” Their aim through the website http://www.female-fiftyplus-get-fit.com is to provide advice on weightloss, exercise and nutrition particularly for women.

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The exceptionally talented Smooth Jazz artist Grady Nichols has released his CD entitled Sophistication. I am very confident and happy to announce that I believe Grady Nichols fans, and Smooth Jazz fans alike will be pleased with this one. With the release of Sophistication Grady Nichols’s artistic excellence is on full display as he has once again delivered a brilliant collection of tracks that could very well be his best work to date.

Grady Nichols has been a super star in the Smooth Jazz genre for quite some time now and Sophistication is an excellent illustration as to why.

Smooth Jazz music fans will recognize some of the well known contributors n the project including Jeff Lorber and Chris Botti plus a few other notables as well.

If you’re a Grady Nichols fan this is a CD your collection flat cannot be without. In fact, this is one of those CDs that you don’t even have to be a fan of Nichols, or even Smooth Jazz to know is good. It’s just good music. Period.

While the entire CD is really very good some of my favorites are track 1, Tuesday Morning, track 4, End Of The Night, and track 9, Circle Of Friends.

My SmoothLee Bonus Pick, and the one that got Sore [...as in "Stuck On REpeat"] is track 6, Dinner And A Movie. What a nice track!

Sophistication Release Notes:

Grady Nichols originally released Sophistication on Jul 27, 2004 on the Compendia Music Group label.

CD Track List Follows:

1. Tuesday Morning
2. Livin’ O The Life
3. Sneak
4. End Of The Night
5. All Right
6. Dinner And A Movie
7. Within The Blue
8. Behind The Scenes
9. Circle Of Friends
10. Alone With You
11. Quiet Times

Personnel include: Grady Nichols (soprano saxophone, alto saxophone); Jeff Lorber (various instruments); Paul Pesco, Ray Fuller (guitar); Chris Botti (trumpet). Recording information: JHL Sounds, Pacific Palisades, California.

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Whatever the reason you need low cost health insurance — you’re self employed, unemployed or can’t get group coverage — look online to do some fast comparison shopping. This is one of the best ways to save and get the coverages you need. Here are some things to consider.

Figure out ahead of time what the most important coverages are that you need. You may just want catastrophic coverage to provide coverage for care that could cost thousands or hundreds of thousands of dollars. Of course, preventative care may be just as important.

Also, do you need family health insurance or just individual health insurance? If you need family coverage, then take into consideration the needs of each family member, including the need for specialists.

You may or may not want prescription drug coverage. If you think you won’t use a lot of prescription drugs, you might want to look for a prescription drug discount card on the Internet rather than have the coverage something you have to pay extra for on your policy.

Several Web sites offer free health insurance quotes. Some of the sites are for a particular insurance company. If you go this route, then visit at least three other health insurance company Web sites to get comparison quotes.

The important thing to remember is that in order to get an accurate comparison, make sure to provide the same information to each company. This includes deductibles and types of coverages and services.

Other Web sites are comparison sites where you can enter your information once and get comparison quotes back from several different carriers or insurance agents.

Of course price is not the only thing you want to compare once you get your quotes. Make sure they are providing the services you need. Make sure you understand the limits, co-payments and deductibles required. If you’re not sure about something call the company or the agent and ask questions.

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Poe House is the latest Smooth Jazz CD put out by the extremely talented group Bona Fide and they have once again has delivered a brilliant collection of tracks. I’m confident Bona Fide fans, and Smooth Jazz fans alike will be pleased with this one.

This one grabs your attention right from the outset with Club Charles and won’t let go until the very last note of the very last song Goose, which by the way is another great track.

One of the nicer things about a CD like this is when the talent is this rich even if Smooth Jazz isn’t your favorite style you still can’t help but appreciate the greatness of the artist.

I’m of the opinion that Poe House is certainly Bona Fide’s best work to date. A totally enjoyable CD and an outstanding release. What I call must have music. I give it two thumbs up because it’s a collection that even the casual Smooth Jazz fan can appreciate and enjoy.

While this entire album is outstanding the truly standout tunes are Club Charles [track 1], Willie Don [track 2], and The Horse You Came In On [track 9].

My SmoothLee Bonus Pick, and the one that got Sore [...as in "Stuck On REpeat"] is track 6, Low Rider. What a nice track!

Poe House Release Notes:

Bona Fide originally released Poe House on Nov 20, 2001 on the N-Coded Music label.

CD Track List Follows:

1. Club Charles

2. Willie Don

3. The Poe House

4. El Dorado

5. It’s Love

6. Low Rider

7. Blaze

8. The Horse You Came In On

9. The Block

10. Never More

11. Schmoke

12. Tito Pepe

13. Goose

Personnel includes: Alta Greene, Julie Mays-Sudduth (vocals); Kevin Levi (soprano & alto saxophones).

Boxpac virtual Flash Magazine

Should you sell your home, or make do with what you have? Should you consider making a move to a larger place, or contract to have an addition built to your present home? Such decisions are not simple to make, and will require time to consider. Money, time, and the present real estate market will all play roles in whether or not you decide to put your home up for sale, due to age or size. However, one should also note the option of remodeling your present home instead of finding a new one.

Is it better to remodel your present home than try to find a new one? There is no cut and dry answer to that. If it is not imperative to leave your area, but are contemplating a sale to make room for a growing family, perhaps a simple home renovation should be considered as well. Here are just a few reasons why remodeling your current home may be a better investment:

Remodeling may better for your budget. Think about what is involved in selling a home and buying another one. You have to have your home appraised for a good selling price, and maybe you’ll hire a Realtor to help with prospective buyers. Meanwhile, you have to look around for a house comparable or cheaper in price than what you are asking. Your house may sell quickly or it may linger, depending on the market. If you are able to sell, though, it may not be as easy to find a house you want. Depending on where you live, a new mortgage may lead you to tighten your belt for a while until you are able to get payments under control.

When you remodel your current home, however, the budget differs and may work to your advantage. Most times, it does not cost as much to renovate a home than buying a new one outright, and most contractors and construction companies offer different ways to finance a home improvement project.

With remodeling, you have control over what you want. So the bathrooms and the kitchen in your present home are outdated. Buying into a new home may give you newer appliances and fixtures, yet you may not immediately find what you want in a new living place. When you consider renovating what you have, however, you are in control of the decor, and not subject to what you are offered elsewhere. Contractors may offer suggestions with regards to fixtures and cabinets, but ultimately when you remodeling you have more freedom in designing the home of your dreams.

Remodeling can improve the value of your home. If you decide not to sell immediately, you can still consider a renovation job and apply that work to a future sale. Updated fixtures, floors, and cabinets are definitely more attractive to a prospective buyer who will not need to hire help to renovate once the papers are signed. Plus, the more improvements are made, the better the asking price.

Whether you decide to sell or renovate, make sure you take all options into consideration. Your home is your place for comfort, and a renovation job can make it more so.

Kathryn Lively is a freelance writer who writes for Chesapeake Remodel, contractors specializing in href="http://www.chesapeakeremodel.com">Virginia Beach home renovation, and for American Loss Mitigation Agency, specializing in loss mitigation services to help href="http://www.almahelp.com">prevent foreclosure for homeowners.

If you are new to the world of loans, then all the jargon and terminology can seem very confusing. There are so many different terms to understand, and unless you know some of them you will not find the best loan deal to suit your needs. If you want to know more, then here is a guide to some of the basic loan terms you might need to know.

Advance

When you borrow money in the form of a loan, the money you receive is called an advance. The more money you want to borrow, then the bigger your loan advance. It is called an advance because you are getting the money in advance of paying for it.

APR

The APR, or Annual Percentage Rate, is the amount of interest you are charged on your loan amount. This amount is written as a percentage, and refers to the total you are charged each year. APR is one of the primary features for comparison between loans, as it is a standard measurement for all loans. The lower the APR, then the cheaper the loan interest will be.

Credit scoring

Credit scoring is a method that lenders use to determine your eligibility for a loan. They ask a series of questions about your earnings and financial situation. Each answer you give is scored, and the better your score then the more likely you are to be accepted for a loan. If you score badly then you might be declined for the loan you want.

Secured loan

A secured loan is a loan that is backed by some form of collateral. Collateral is basically a high-value item that you use to secure the loan, so that if you cannot make repayments the lender can use this item to get their money. For secured loans, the collateral tends to be your home or other property. Secured loans have lower interest rates than unsecured loans, but you risk losing your home if you do not keep up with the repayments.

Unsecured loan

An unsecured loan is the opposite of a secured loan, and requires no collateral. Instead of collateral, your credit rating and earnings are more fully taken into account. The risk to the lender is greater, so the interest rates tend to be higher. That being said, they are less of a risk to the borrower and they are usually quicker to get hold of than a secured loan.

Loan term

The loan term is the agreed time over which you will repay the loan. You will repay the loan monthly over this period until the loan and interest is fully paid back. Loan terms on personal loans usually range from about 1 to 10 years, with mortgage loan terms being longer at around 15 to 25 years. The longer the loan term, the less your monthly payments will be, but the more you will have to pay back in interest over the years.

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Most people starting in business are great at what they do - be that manufacturing, joinery, website design or whatever, but they aren’t that great at what every business needs to function - administration! As a virtual assistant I often get asked for advice from people setting up their businesses. I’m happy to offer a free hour-long consultation to anyone starting up full of sensible, low budget, high effect tips to get your office running smoothly. But one of the most frequent questions asked is: How do I sort out my phone lines?

There are a number of different options for business phone lines but here are some of the most common:
Install a new line - Get a separate number, separate billing and proper invoice for your business records.
Use a mobile - Not a great first impression for your business, and you can’t guarantee you will always be in range and able to talk. However you might team it with a non-geographical number to improve the first impression.
Non-geographical numbers - Available on a paid basis for easy to remember numbers, or alternatively free via www.ovaltelecom and others. Choose from 0845 (local charges apply) / 0870 (national charges apply) or 0800 (freephone).

Call answering service - These solutions don’t free you from being tied to your desk answering that phone, or fielding calls from offshore telemarketers! Using a call answering service can help you filter and direct calls effectively, freeing your time for doing the “important” stuff! Call answering starts from as little as £50 per month and includes 50 free calls and a free phone number.

When I explain that I am a virtual assistant and that I answer client’s phones remotely, they often ask: How does it work? They often think that they would have to have a special phone number or expensive phone system but it’s really quite simple. There are a number of options for diverting your calls:
–Call Divert - BT offer a service for around £5 per quarter which is billed on your normal phone bill. You can either divert all your calls by dialling * 21* then the number you wish to transfer calls to, or select to have your phone only answered when you are engaged or when you don’t answer the phone after 15 rings (*51* and then the number to divert calls to). You’ll pay for the cost of the call from your phone to the number you are diverting to.
–Use 0845 / 0870 - Many non-geographic number providers offer an option to divert calls to specific numbers. Simply choose your non-geographic number and the number which you want it routed to. If you need this changed you just log in and re-divert the number. Lots of these non-geographic numbers are also available free (try www.opaltelecom.com), however several will disconnect the number if it is not used for over a month, so remember to check how many calls you’ve received!
–VOIP providers - Many VOIP providers offer special routing for calls - check out the different options on www.skype.com, www.vonage.co.uk or www.voipphone.co.uk

For more info on call answering or to get a FREE hour long consultation on how to set up your administration please call 0141 423 8255, email info@virtuallysorted.com or visit http://www.virtuallysorted.com

Get Lifted is the latest release from R & B Superstar John Legend, and I can only think of one word to describe this CD… AWESOME!

Get Lifted kicks off with an outstanding track, Let’s Get Lifted, that I anticipate will be heard on radio stations everywhere, and deservedly so. It really is a very nice track.

Get Lifted has a nicely varied, mix of 14 tracks that are very well written songs by this clearly outstanding artist. With many of the songs displaying a lot of the kind emotion that makes for a really great listen. Seemingly drawing from what I can only imagine are his own personal experiences. At different points touching on the most real emotions of love, and the pain of failed relationships can certainly be heard.

The nice thing about a CD like this is when the talent is this rich even if R & B isn’t your favorite genre you still can’t help but appreciate the greatness of the artist.

Listen and I think you’ll agree that the song choices are excellent, the production is outstanding and John Legend’s vocal and piano work is in top form. Of particular note on this offering is his amazing rendition of Number One with Kanye West.

My SmoothLee Bonus Pick, and the one that got Sore [...as in "Stuck On REpeat"] is track 9, Stay With You. Wow!

Get Lifted Release Notes:

John Legend originally released Get Lifted on Dec 28, 2004 on the Columbia label.

CD Track List Follows:

1. Prelude

2. Let’s Get Lifted

3. Used To Love U

4. Alright

5. She Don’t Have To Know

6. Number One - (with Kanye West)

7. I Can Change - (with Snoop Dogg)

8. Ordinary People

9. Stay With You

10. Let’s Get Lifted Again

11. So High

12. Refuge (When It’s Cold Outside)

13. It Don’t Have To Change - (with The Stephens Family)

14. Live It Up - (with Miri Ben-Ari)

Personnel include: John Legend (vocals, piano, Fender Rhodes piano, organ, keyboards); Kanye West (rap vocals, programming); Snoop Dogg (rap vocals); Dave Tozer (guitar, keyboards, bass guitar, programming); Miri Ben-Ari (strings); Tim Izo (flute, saxophone); Printz Board (trumpet); Will.i.am (Moog synthesizer, programming). Recording information: The Record Plant, Los Angeles, CA; Sony Music Studios, New York, NY; Westlake Audio, Hollywood, California.

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One of the hardest lessons for any novice Forex trader to learn is that in the foreign exchange market anything can happen at any time. Because new traders spend a great deal of time learning about the mechanics of the market and focusing their attention on finding a method for predicting movements in the market, it is only natural that they also come to believe that there is a strict set of rules that govern the direction of the market at any given moment in time. Unfortunately, this is not the case and this fact catches many traders out.

Most Forex traders will use a variety of tools to judge when the moment is right to open a position and then later to close out that position, but the majority of traders will also tend to have one tool in particular which is their favorite and which they tend to rely on more than anything else. Having opened a position therefore they will tend to keep their eye on their favorite indicator and base their decisions largely on what this one indicator is telling them.

The problem comes when this indicator is telling them one thing but the other indicators start to tell them something else. They are in an open position and their favorite indicator is telling them to hold that position, but everything else is telling them to close out their position and to get out of the market. In most cases the trader will hold his ground and, more often than not, will find himself in a losing trade.

The problem here is that the trader is not viewing the market objectively but has created an expectation about the market in his own mind and is using his favorite indicator to reinforce this expectation, rather than standing back and viewing the wider picture from the information which he is receiving. In most cases he is also being urged on by the thought that he must be right, and by the profit available from this trade according to his favorite forecasting tool, and is looking at the money rather than at the market.

The foreign exchange market is by its very nature unpredictable and, if this were not the case, the market would soon collapse as we would all be making a profit on every trade we make. There are of course a raft of tools available to help us to predict the course of the market and thankfully most of the time they do a pretty good job, but sometimes even the best of tools in the hands of the most experienced traders are going to come up against an unexpected change in the direction of the market.

Getting it wrong is part and parcel of Forex trading and traders must learn to accept this as a fact of foreign currency trading. More than this however traders must learn to guard against getting themselves into a position of being proved right or wrong and this means accepting that the market has a will of its own and that the only way to trade successfully is to be totally objective about the market and to follow movements in the market rather than try to get the market go where you think it should go.

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What are the secrets to wealth and personal success? Success University tells you more! Welcome to the Part 2 on building your wealth with Success University.

A wonderful aspect of building your own business online or through network marketing is the amount of passive income that comes along with it. At Success University they have become experts at building up multiple streams of income that allow the maximum amount of passive income that one can earn. This is all about letting your money work for you and having a team of individuals around you that can help your business grow and grow. No one has made millions by working only with themselves. They had many people working with them and for them creating the wealth and abundance they eventually achieved.

At Success University, they have the instructors and personnel to help you achieve all of your dreams, whether it is financial, personal or even spiritual. With an amazing line-up of talented, proven, successful entrepreneurs and business persons, Success University will put you in the right position to gain an edge over the competition and do anything and everything you have ever dreamed of. Isaac Newton once said we can stand on the shoulders of giants and see further. Utilize the skills of these industry giants and get all you can out of life.

Passive income allows you to lead the life you have always wanted. Nearly everyone wants more time and money to do the things they enjoy. Making more money often comes at a cost due to the amount of work one must do to make the extra cash. With passive income, the kind of money that comes without having to do any more work, it is possible. Everyone has heard of the musician that wrote a hit song and now lives a comfortable lifestyle off the royalties of said work. This is the same as passive income; it is money that keeps coming in without any more work being put in.

This is a key concept of building wealth, the idea of letting your money work for you instead of you working for your money. You should never work at your job if you want financial freedom. Everyone should be working on building their fortune. Concentrating on building your fortune creates a passive income that will give you the lifestyle you have always desired. If you got sick or injured and could no longer work, what would you do? Do you have enough money in saving to last for a long time? Most people do not.

Many of us work and work, scratching and clawing for all we can get and in the end we have little to show for it. Take out all the guess work involved in how to make money and let the qualified instructors at Success University help you build your fortune. They have spent countless collective decades finding out what works and what does not. Why waste time with trial and error when they have the knowledge you are looking for? Take the first step towards fulfilling your dream and get started today.

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