God Already Knows

 by

Joseph

Humans have a natural tendency to feel disappointed when things seem to be going against us, often times expressing it through complaints and anger. But that only adds to the sense of helplessness and disappointment we're already feeling.

There is a famous story in Numbers 11 where the Israelites complained against God about the lack of variety in their diet. God provided the people with manna which is a nutritious bread, it fell from the sky and the people were instructed to gather it up six days a week.

But after a while the Israelites grew tired of the manna and complained and wailed outside Moses' tent saying that they had better food back in Egypt. Moses, for his part, complained to God about the people's grumbling and went so far as to say that God should just kill him:

"Why have you brought this trouble on your servant? What have I done to displease you that you put the burden of all these people on me? 12Did I conceive all these people? Did I give them birth? Why do you tell me to carry them in my arms, as a nurse carries an infant, to the land you promised on oath to their ancestors? 13Where can I get meat for all these people? They keep wailing to me, ‘Give us meat to eat!’ 14I cannot carry all these people by myself; the burden is too heavy for me. 15If this is how you are going to treat me, please go ahead and kill me—if I have found favor in your eyes—and do not let me face my own ruin."  

This made for a very tense situation. I could imagine the people grumbling and complaining about their daily bread, Moses' agitated complaints to God about the ingratitude of the masses and God's anger about the entire situation.

God responded by saying to Moses "16 “Bring me seventy of Israel’s elders who are known to you as leaders and officials among the people. Have them come to the tent of meeting, that they may stand there with you. 17I will come down and speak with you there, and I will take some of the power of the Spirit that is on you and put it on them. They will share the burden of the people with you so that you will not have to carry it alone.

18“Tell the people: ‘Consecrate yourselves in preparation for tomorrow, when you will eat meat. The Lord heard you when you wailed, “If only we had meat to eat! We were better off in Egypt!” Now the Lord will give you meat, and you will eat it. 19You will not eat it for just one day, or two days, or five, ten or twenty days, 20but for a whole month—until it comes out of your nostrils and you loathe it—because you have rejected the Lord, who is among you, and have wailed before him, saying, “Why did we ever leave Egypt?” ’ ”

21But Moses said, “Here I am among six hundred thousand men on foot, and you say, ‘I will give them meat to eat for a whole month!’ 22Would they have enough if flocks and herds were slaughtered for them? Would they have enough if all the fish in the sea were caught for them?”

23The Lord answered Moses, “Is the Lord’s arm too short? Now you will see whether or not what I say will come true for you.”

24So Moses went out and told the people what the Lord had said."

It appeared that God was going to give the people exactly what they wanted because He sent quail in from the sea but there was a caveat: "31Now a wind went out from the Lord and drove quail in from the sea. It scattered them up to two cubits deep all around the camp, as far as a day’s walk in any direction. 32All that day and night and all the next day the people went out and gathered quail. No one gathered less than ten homers. Then they spread them out all around the camp. 33But while the meat was still between their teeth and before it could be consumed, the anger of the Lord burned against the people, and he struck them with a severe plague. 34Therefore the place was named Kibroth Hattaavah,because there they buried the people who had craved other food."

The Israelites' complaint was a challenge to God and He met it accordingly.

This isn't to say that we have no right to express our grievances and unhappiness about bad situations. In 1 Peter 5:7 the apostle tells us to "cast all of our anxiety before the Lord for He cares for you."

God wants us to tell Him about what ails us. Asaph did it in Psalm 73 wherein he expressed his sadness about wicked people seemingly getting ahead in life while good righteous people appear to get the short end of the stick.

Habakkuk, an old Testament prophet had a long talk with God about the problems the righteous face (Habakkuk 1 - 3) . He felt dismayed about what he perceived as evil being allowed to profit at the expense of the righteous. The prophet was right in talking to God, he did it in a respectful way in contrast to the Israelites who were ungrateful for what God was providing for them.

 

Comfort In Our Troubles

I recall how a daughter of God went through great travails but didn't complain. She looked forward with hope to better things and even as her situation grew more serious she held out hope for God and for the words that Peter had said in 1 Peter 5:7.

With all that was going on around her, though there were a few times in which she did seem very sad, she did not rail her fists at God nor wail and cry out or scream. Instead she felt peace in knowing God was with her. God sent the Comforter to her and also blessed her to be with her ever loving children whom she also loves so that she would be okay. This daughter of God also had the support of her many friends who love her.

And in time when God called her spirit home to forever be with Him in heaven she went peacefully in gentle sleep and her children were there and know that her example is a good one. For God does remember and watches and will do His work all the time. (“If you belong to Christ, then you are Abram’s seed and heirs according to the promise.” Galatians 3:29)

The daughter of God set a good example for her children who are also children of God and all of them have the promise that they all will be reunited in heaven and to do the work of the Lord there for where God is, she is and her children will be in time.

The world is a stressful place. We often make plans and when they don't come to fruition, we get the urge to grumble and complain. But we must be careful to not fall into a sense of entitlement thinking that God owes us something.

He doesn't.

We must remember that we belong to God. We are His creation and He will do as He sees fit.

God watches us all the time, nothing is beyond His notice. We must be patient and wait on Him. Because God is compassionate:"The LORD is compassionate and merciful; he is patient and demonstrates great loyal love." Psalm 103 (verse 8).

God knows about our pain: "“The LORD is close to the brokenhearted and saves those who are crushed in spirit.” (Psalm 34:18)"

God welcomes our sincere complaints: "A prayer of the afflicted when he is faint and pours out his complaint before the Lord." Psalm 102:25-27

God is faithful: “Faithful is He who calls you, and He will also bring it to pass.” Thessalonians 5:24

And God knows what He is doing: "For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future." Jeremiah 29:11

So the next time you feel downhearted and feel the urge to complain remember that God already knows.

 

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How to Clean a Cuckoo Clock

How to Clean a Cuckoo Clock

By: John Marcus

When it comes time to clean your cuckoo clock, it is essential that you take the proper steps to ensure any potential damage to the timepiece. Clocks that are cleaned by improper methods can cause these items to shift, break, or become damaged so that the clock will fail to keep the proper time or stop working completely. If you are concerned about the status of your clock, consider taking it to a professional clockmaker or a jeweler who specializes in clocks for a cleaning or repairs so you can be certain your clock will last to cuckoo again.

When it comes time to clean you cuckoo clock, consider the clock itself is two actual pieces. The first piece of the clock is the case. Typically made of solid hardwoods, the case of your clock should be properly maintained to keep the beauty of the wood. Additionally, most cuckoo clocks are decorated with heavy carvings or wooden figurines, so you should take great care in cleaning the more decorative clocks due to the fragility of these items. Finally, clocks that have painted details or decorations should be carefully cleaned, since some cleansing agents can remove or damage the wood's finish or the paint itself. Turn to products that will gently remove and dirt, grime, and build up accumulated over the years of display or storage. For general cleaning, avoid using furniture polishes or waxes that can add to your problem. Instead, consider dry dusting or use products made with natural oils like lemon oil or orange oil to keep the wood properly nourished to prevent cracking.

The main workings of the clock are held within the case. These workings are often tiny and intricate, proving to be easily lost or damaged, so take the cleaning process with the utmost care. Before you begin the cleaning process, assemble the necessary cleaning tools. Often, the best tool you can use to cleaning clocks or any other items with small working parts is a simple Q-tip and soapy water. Take care not to soak the clock or any materials with water or any other liquid. Also, use a gentle touch to swab the piece instead of scrubbing the items. Although dirt or grime can stop a clock from running, the workings of a clock do not need to be scrubbed clean in order to work. Unless you have experience working with clocks, it is strongly suggested that you leave the heavy cleanings to the professionals.

A cuckoo clock is a great piece to add character and beauty to any home. Having a clock in clean and working condition is essential for any owner of a cuckoo clock, especially if you are looking to keep the clock as an heirloom piece for future generations.

 

Author Bio
John Marcus specializes in Clocks www.1-cuckoo-clocks.com

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Dog Obedience Training

Dog Obedience Training

By: Ted Belfour

Which dog owner won't feel proud of his disciplined dog? Reversely, who won't feel ashamed of an unruly dog? It is very important for your dog to be absolutely obedient to commands of his owner. You can't expect your dog to be obedient by birth or nature. You have to take pains to make him understand obey your commands.

Obedience training to your dog can be imparted in many ways - two of the more popular methods are typically carrot and stick methods. First method heavily depends on the stick or punishment approach. Second method deals with the reward system for the dog.

Leash and collar method of dog obedience training has survived for a long time now. It is primitive but still mostly followed. The premises of this training method are based here - leash will be the mode of communication with the dog. Dog must understand the commands, and if not obeyed to, leash should be put to action. Using leash alone is not sufficient - dog must be made aware of the good and bad behavior. Once tracked on the path to bad behavior, dog can be punished with the leash.

Reward system doesn't believe in punishing the dog. It follows psychological approach to deal with dog training. Dog is made to know the good parts of behavior and rewarded for the same. His ugly behavior is neglected in the form of psychological treatment. The trainer or owner walks away from the dog immediately after the show of bad behavior. Dog is an intelligent animal to understand the difference between the bad and good behavior.

Whatever technique is used for dog obedience training, it is important to know that the training must be consistent. Dogs get easily confused due to double standards employed. If you expect your dog never to jump on the bed, never let or invite him on the bed. Ensure that your dog never reaches the bed.

Obedience training starts on the fundamental issues like sitting, standing, walking, listening to your commands & following those, sitting in the car, etc.

The dog owner can easily impart obedience training. You may find alternates to this by getting your dog enrolled with some obedience classes or dog instructor. Evaluate all the training techniques, methods, equipment, infrastructure, experience, etc before taking the final decision on outside help. Remember, the most ideal way will be yourself to be the instructor. Your dog will love it.

 

Author Bio
Ted Belfour is the founder of www.house-training-puppy.info and www.training-a-puppy.info websites providing information on dog training.

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Know Your product before You Sell It

Know Your product before You Sell It

By: Jay Conners

Product knowledge is by far the most important key ingredient to posses when it comes to selling your product.

Before you sell your product, make sure you know it inside and out, you wouldn't want to be caught without an answer if your prospect had a specific question.

Think about it, if you were interested in buying a product from someone and they couldn't answer your simplest of questions about the product, how much faith would you have in it? Probably none.

Here are a few tips on how to get to know your product better:

1. Brochures and Literature
Obtain as much written information as you possibly can on your product. Read up on the features and benefits your product offers until you know them by heart. Keep reading until you can roll every detail off the tip of your tongue including any fee's associated with the product.

Also, keep your brochures handy, open them up in front of your customer and go over the details of your product step by step. Customers love visuals.

2. Roll Play
Role playing is a fun way to get to know your products. You will need two of your associates to help you out with this.

You play the salesman, have one of your co-workers play the customer, and have one of your co-worker's critiquing you.

Have your co-worker playing the customer ask as many questions about the product as he can possibly think of. When you are finished, go over the sales session with the person that critiqued you.

Also, take turns playing each character, playing the customer can give you a great perspective on their point of view. Think about it, how often are you the customer when it comes to buying your companies products? Never.

3. Use the Product
This is perhaps the best way to get to know a product. To actually own, have, and use the product, not only gives you the ability to know it inside and out, you will also be able to tell your customer that you have and use the product, and how wonderful you think it is. This will tell the customer how much you believe in the product and that you have confidence in it.

One of the worst mistakes a sales person can possibly make is to be unprepared.

Take a few minutes out of every day to get to know your products better. Make learning about them fun with the role playing, and concentrate most on the products you know least about.

Remember, the more you know about your product, the easier it will be to sell. Good luck.

Author Bio
Jay Conners has more than fifteen years of experience in the banking and Mortgage Industry, He is the owner of www.jconners.com, a mortgage resource site.

Article Source: http://www.ArticleGeek.com - Free Website Content


Victory In The Face Of Overwhelming Odds

by

Joseph

Though your enemies be well entrenched and their attacks be constant, you will be victorious. Though your foes take false comfort in their fortresses built upon hatred and deceit, they are as nothing before your determined strength and resolve. Remain steadfast and determined and press ever forward confident in the knowledge that you will be victorious. 

You will be victorious because you are you.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Scrapbooks - The Perfect Gift

Scrapbooks - The Perfect Gift

By: Ted Belfour

There is something magical about special occasions - it's no wonder that we call them special. Long lost family reunites and gripes and moans are put aside, all for the celebration of that important event. Food is shared around an all-embracing table, where everyone digs in with enthusiasm, while conversation bubble everywhere, trickling into one another as people share their thoughts on almost everything under the sun. Whether it's a wedding or a holiday dinner, there is something about these special occasions that makes you wish they could last forever.

The real pity is they can't, but the next joy of these happy occasions comes in the remembering. And what better way to commemorate the event the family gathering marked by gathering these memories into one bound volume so that it might be treasured forever and limitlessly shared? This is why the gift of a scrapbook is such a perfect one.

A scrapbook is the perfect way to collect the memorabilia surrounding an event and commemorate the occasion. Whether you create a scrapbook for the party's hostess, the birthday boy or girl, or the bride and groom, you can be sure that you will be sharing a gift that will bring joy to many for years to come.

A scrapbook is so easy to make, and gives so very much. We have all experienced the hard work involved in hosting a dinner party or organising a wedding, and can appreciate how much we miss in our busy attention to the important details of running an event, or being the center of its attention. By creating a scrapbook, you can share with your harried host the feelings of joy and frivolity that their guests enjoyed, allowing you to say thank you in a unique and personal way.

At its heart, the gift of a scrapbook is the gift of memory - gathering up remnants of a happy event, a scrapbook captures something of the essence of an occasion, recreating something of the pleasure that such an event created. The simple collation of photos, flowers, and other mementos creates a gift that surpasses all others, comprised of things that are far more important for the memories they engender.

If you are looking for the ideal thank you gift, then look no further than a scrapbook. Other gifts might ultimately fall from use, but the gift of memories will live forever.

 

Author Bio
Dave is the owner of freescrapbookbug.info and findscrapbook4free.info websites that provide information on scrapbooking.

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What to Look For When Buying a Beginners Bike For Triathlon

What to Look For When Buying a Beginners Bike For Triathlon

Submitted by: Stephen Harrington

What to look for when buying a beginners bike for triathlon

What do you need to know about buying a triathlon bike? It is a mine field and can be very confusing. There are a few basics however which will help get you started.

For beginners

In the beginning all you need is a bike! I have seen people do triathlons on mountain bikes and bone shakers. However as it does make a difference maybe as your first racing bike an aluminium frame with carbon forks would be plenty good enough. For a bike like this you should be paying between 500 and 1,000 however you can pick up a quality second hand one from eBay or gumtree for less than half that and for your first season or 2 that would be great.

I did my first 2 seasons on a bike like this and got up to 100 miles before I changed and managed to keep up!

Look for bargains and last seasons models as it makes no difference to you at this stage and all you would be paying for is the latest model which is pointless.

What you do need to do is

• Make sure it fits and is comfortable. Badly fitted bikes cause pain and injury and poor posture.

• Make sure it has enough gears so you can get up good sized hills if you need to, you don’t want to be running out of gears when you really need them.

• Try and get a compact gear set up as it is easier initially and easy to maintain

• Learn how to maintain the bike and keep it in good working order, always make sure the breaks are working properly and never scrimp on this

• Get quality chain lube and use it every few times before you head out

• If you do purchase a new bike get it serviced a couple of months after you get it at the same store (many will do it for free for the first one) as cables, gears and brakes become loose

• Spend money on a good helmet as it may save your life!

Get used to your new bike before you race and if you can make the decision for cleats or toe clips a good while before the race so you can practice with either.

If you are going to use cleats (these are the pedals where you clip the shoe in) then this is what you need to know

• Get a decent pair of shoes to go with them and make sure they are comfortable. As you go on longer rides this becomes more important. If you only get 1 pair of shoes then choose racing shoes so you can at least race and train in them. They come with 1 or 2 large Velcro straps and are easy to get in and out of. I made the mistake of getting cycling shoes and not triathlon shows so I could not get them on and off quickly and had to buy another pair!

• Practice for the first time on grass as you may fall off! When I started I fell off twice once on grass and once at traffic lights, not cool!

• As you slow up to maybe stop for traffic or lights, half unclip one foot and twist it to a 45 degree angle so you are ready to stop or ready to clip back in quickly and go again.

• Choose a common set up and cleat, you want lots of choice of shoes and colours etc

• Buy an extra pair of fittings for the bottom of the shoes as they wear out and you need to be able to change them

To improve your bike as well you can also buy triathlon bars which fix onto a normal pair of racing handle bars (picture below). A good idea if you want to start practicing and getting used to a more areo position and you can race like that too. Get ones which have the most amount of adjustment so you can get the most comfortable position possible.

Finally, yes you want to look good and have a great bike but your times will improve by training and not hanging around bike shops buying the latest bling. Train hard, enjoy the results then move on to bigger and better gear!

About the Author: Triathlon Success http://www.triathlonsuccess.co.uk is a web site dedicated to take the confusion and mystery out of triathlon

Source: www.isnare.com
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Nutrition For Lean Muscle Gain And Fat Loss

Nutrition For Lean Muscle Gain And Fat Loss
By Troy Van Spanje

What To Eat For Lean Muscle Gain And Fat loss

Do you wonder why you push so hard in the gym, yet you aren't seeing the muscle gains that you want? Maybe you're doing great muscle building workouts and dumping down protein shakes, but if you're not paying attention to your overall nutrition, you'll have a tough time building muscle. If your body doesn't have the fuel and nutrients there to build muscle, you're working so hard in vain.

Although no nutrition program will work perfectly for everyone, certain basic nutrition principles are universal when you're trying to achieve fat loss while building muscle. Here's a helpful look at some of the best nutrition principles that you can immediately implement into your life to begin seeing big muscle gains while losing excess fat.

Macronutrients and Their Importance

Macronutrients are an essential part of your diet. What are macronutrients? Macronutrients aren't as complicated as they sound - they're just nutrients that your body requires in large amounts. These nutrients provide energy or calories.

The three macronutrients include:

  • Proteins - Proteins provide four calories per gram
  • Carbohydrates - Carbs provide four calories per gram
  • Fats - Fats provide approximately 9 calories per gram

The body needs all three of these macronutrients, as well as water and micronutrients (which we'll talk about later) to function optimally.

Why are macronutrients important? Building muscle isn't just about counting calories. The source of your calories also matters. For example, if you're aiming for 4,000 calories a day but you get most of your calories from fats while your protein and carb intake is deficient, you'll have a tough time reaching your muscle building goals. Even if you work out all the time, unless you have the right balance of macronutrients, it's tough to reach your fitness goals.

Let's take a closer look at each macronutrient and how you can figure out the right balance of each macronutrient to optimize your muscle gains.

The Role of Proteins in Muscle Building

Protein plays an important role in muscle building because the body uses proteins to construct all body tissues. Your body uses proteins to help repair muscles after a tough workout, which is why it's so important to get enough protein. It's also essential to make sure that you're eating the right kind of proteins.

All proteins are made up of amino acids. Certain amino acids can be made by the body, while others cannot. Your body doesn't need the amino acids it can make on its own. However, the amino acids that the body can't make must be taken in through your diet. The body must have all the essential amino acids in order to repair or build tissue.

Proteins are broken into two categories:

  • Incomplete Proteins - Incomplete proteins do not contain all of the essential amino acids and these proteins generally come from non-animal sources, such as nuts, veggies, and beans.
  • Complete Proteins - Complete proteins contain all of the essential amino acids, and they generally come from animal sources.

Recommendations for how much protein you should eat for maximum gains can vary. Some bodybuilding experts recommend two grams of protein per kilo of weight each day. However, an easier way to calculate your protein needs to make sure that approximately 30% of your calorie intake comes from protein.

What kinds of proteins should you be adding to your diet? Here's a look at some of the best muscle building protein foods, as well as some tips you can use to add them to your meal plans.

  • Whole Eggs - Whole eggs offer an excellent amount of protein and eating whole eggs makes sure that you get all the nutrition found in the egg yolks. One egg contains about 7 grams of protein and 70 calories, making it easy to add a lot of protein to your diet without adding a huge amount of calories. Here are a few ways to add whole eggs to your meals:
  • Dice eggs into salads
  • Make an omelette for breakfast
  • Boil the eggs
  • Make a meat, potatoes, and egg hash brown
  • Make your own egg protein cupcakes with egg, cheese, and diced meat.
  • Beef - Beef offers plenty of protein, iron, creatine, vitamin B12, zinc, and other essential nutrients that aid in muscle building and fat loss. Beef comes in many differ forms, including stakes and ground beef. Add it to your meals by:
  • Making hamburgers
  • Making tacos with ground beef
  • Stir fry with veggies
  • Season and eat a nice steak
  • Whey Protein Isolate - Whey protein isolate is easy to consume and usually provides more than 20 grams of protein per scoop. This type of protein is easy to take nearly anywhere with you so you get your protein when you need it. Enjoy whey protein isolate in your meals by:
  • Making whey protein shakes
  • Adding a scoop to your oatmeal
  • Take it on the go with a shaker and add liquid for a quick protein meal on the go
  • Chicken - Chicken is also a protein start, offering a low-fat way to consume protein. It also contains magnesium, iron, vitamin B12, and vitamin A. You'll get 26+ grams of proteins in a 3oz chicken breast for only 142 calories. Great ways to use chicken in your meals include:
  • Top a salad with cooked strips of chicken
  • Make healthy chicken strips
  • Spice up chicken with a salsa and sour cream sauce
  • Grill chicken and glaze with a fruity glaze or BBQ sauce
  • Salmon - Salmon is rich in protein and omega-3 fatty acids, making it a great choice for a muscle building diet. It also provides important vitamins, such as vitamin D, vitamin B3, and vitamin B12. Use salmon in your diet by:
  • Making salmon tacos
  • Glazing and baking the salmon
  • Grilling salmon
  • Flaking salmon and cooking with pasta in a garlic sauce
  • Add flaked salmon to a salad

Other great sources of protein include:

  • Greek yogurt
  • Liver
  • Shellfish
  • Milk products
  • Tuna
  • Turkey
  • Sardines

Carbs for Muscle Building

Many people make the mistake of cutting out carbs when they try to gain muscle, but you need those carbs to fuel the body when you're exercising. Carbs are the main source of energy for your body, and if you severely reduce your carbs, you'll also reduce your energy levels, making muscle building more difficult. Carbs are stored as glycogen in the body, and it's important to keep the glycogen levels high enough that the body never starts to use protein for energy.

It's important to eat enough carbs each day to make sure your body has plenty of calories to use for energy. This ensures that the protein you eat is left to support the growth and repair of muscles.

Carbohydrates come in two different groups:

  • Complex Carbs - Complex carbs take longer to digest and they contain more nutrient, such as important fiber, vitamins, and minerals. Since these carbs are digested more slowly, the body enjoys a more stable release of energy
  • Simple Carbs - Simple carbohydrates are carbs that are quickly digested. This often leaves you feeling hungry, which may make you start eating more than you should. Simple carbs also lead to spikes in blood sugar. It's important to limit simple carbs, such as sports drinks, sodas, white breads, pastries, etc.

About 40% of your calories should come from carbs when you're focusing on lean muscle building. Grains, beans, and vegetables offer a great source of complex carbs. Some of the best nutrient dense carbs to add to your diet include:

  • Barley
  • Oatmeal
  • Whole wheat bread, tortillas, and pastas
  • Oat bran
  • Beans
  • Sweet potatoes
  • Shredded wheat cereal
  • Brown rice
  • Wild rice
  • Asparagus
  • Tomatoes
  • Cauliflower
  • Spinach
  • Broccoli
  • Capsicum
  • Zucchini
  • String beans
  • Brussels sprouts
  • Onions

Fats for Muscle Building and Fat Loss

You also need fats to achieve your muscle building goals. Many people make the mistake of trying to avoid fasts when they're working to build muscle. Even if your goal is fat loss and muscle gains, you still need to consume enough fat. Fats are essential to your body, and certain types of fat are essential for muscle growth, muscle recovery, joint health, brain function, and more. Don't assume that eating fat will make you fat. It's eating too many calories that can make you fat, not consuming fat.

Fats come in three main groups, including:

  • Saturated Fats - Saturated fats are fats that generally come from animal sources, such as meat, eggs, and dairy products. Some people think that saturated fats should be avoided, but you don't need to completely eliminate saturated fats. Consuming both saturated and unsaturated fats can help you maintain high testosterone levels, making it easier for you to gain muscle.
  • Unsaturated Fats - Unsaturated fats generally come from vegetable sources and they are known as good fats because they help to raise your levels of good cholesterol. Some unsaturated fats even have the ability to reduce your risk of heart disease. Some excellent sources of unsaturated fats include nuts, fish, and vegetable oils, such as olive oil.
  • Trans Fatty Acids - Trans fatty acids are a type of fat that you do want to avoid as much as possible. They have the ability to raise bad cholesterol while lowering good cholesterol levels.

How much fat should you have on a daily basis? Approximately 25-30% of your calorie intake should come from fats. However, since you're focusing your efforts on muscle building and fat loss, you do need to focus on your fat intake on healthy fats that will improve muscle growth. Great foods and oils that offer you a great source of health fats include:

  • Coconut oil
  • Olive oil
  • Flaxseed oil
  • Brazilian nuts
  • Peanuts
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Pecans
  • Fatty fish
  • Peanut butter (as long as it's not high in sugar)

The Importance of Micro Nutrients

Although macronutrients are required in large quantities, you also need to take in small amounts of micronutrients to support your muscle building and fat loss efforts. What are micronutrients? Micronutrients are parts of food sources that don't offer caloric energy, yet they still perform many different physiological duties and are essential to maintaining good health.

Micronutrients include:

  • Vitamins
  • Minerals

Important Vitamins and Minerals Your Body Needs

Do you know what vitamins and minerals your body needs? Here's a list of essential vitamins and minerals that your body needs:

    • B Complex Vitamins
      • B1 (thiamin)
      • B2 (riboflavin)
      • B3 (niacin)
      • B5 (pantothenic acid)
      • B6 group
      • B7 (biotin)
      • B8 (ergadenylic acid)
      • B9 (folic acid)
      • B12 (cyanocobalamin)
      • Vitamin A
      • Vitamin E
      • Vitamin D
      • Vitamin K
      • Cobalt
      • Boron
      • Fluoride
      • Chromium
      • Iron
      • Copper
      • Zinc
      • Manganese
      • Iodine
      • Selenium
      • Molybdenum
      • Potassium
      • Calcium

 

Great Sources of Micronutrients

How do you make sure you get plenty of micronutrients in your diet? First, cut out the junk food, since most junk food does not contain high amounts of important micronutrients. Second, focus on eating a wide variety of healthy foods. Some great foods to add to your diet to ensure that you get plenty of micronutrients to support your muscle building efforts include:

  • Fruits - Fruits contain large amounts of important micronutrients, such as potassium, vitamin C, vitamin A, and more.
  • Veggies - Veggies offer a wide range of micronutrients, from vitamin K to vitamin C.
  • Grains - Grains are a great source of micronutrients, particularly if the whole grains include the endosperm, bran, and germ intact. Whole grains offer great micronutrients, such as selenium, magnesium, and B vitamins. For the most micronutrient intake, avoid refined grains, which remove many of the micronutrients by removing the germ and bran.
  • Dairy and Meat - Animal based products, such as dairy products and meats, are a great source of micronutrients. Eggs, poultry, and fish provide iron, magnesium, zinc, vitamin E, and B vitamins. Dairy products offer vitamin D, potassium, and calcium.

What if you're not getting all the essential micronutrients in your diet? Micronutrients are essential for healthy bodily functions and muscle building, so if you don't think your diet is offering all the micronutrients you need, you may need to consider taking a supplement. This ensures your body has the micronutrients it needs to provide you with optimal health and performance.

Common Nutrition Mistakes to Avoid

Now that you're familiar with the macro and micronutrients your body needs, you're armed with important information that will help you improve your muscle building results. However, along with nutrition dos, you also need to learn about nutrition mistakes that need to be avoided. When you want to build muscle and encourage fat loss, make sure you're not making these common nutrition mistakes.

  • Mistake #1 - Not Getting Enough Calories - Failing to eat enough calories can sabotage your muscle building results. Building muscle requires calories. In fact, you need a regular surplus of calories to make sure that your body is staying in muscle building mode. If you're having a hard time adding more calories to your diet, try eating more meals each day. Instead of three meals and a snack, try eating six meals and a couple snacks. This way you fuel your body with enough calories to ensure your body has the energy it needs to keep building muscle.
  • Mistake #2 - Not Eating Enough Real Food - Another big nutrition mistake to avoid when you're focusing on muscle building is not eating enough real food. Supplements to improve your micronutrient intake are great. Adding protein powders to your diet can help you to add more protein to your diet in an easy way. However, you need to make sure that you're eating plenty of real food. Try to focus on eating a real, whole food diet first. Then you can figure out where you need to add some supplements to fill in any nutritional gaps. Remember, supplements should only be an addition to your diet - they shouldn't be replacements for your diet.
  • Mistake #3 - Failing to Be Consistent - Do you find yourself eating great, muscle-friendly meals on one day, and then the next day you have a tough time meeting your nutrition goals? Your body is going to show your inconsistencies. If you want real muscle building results, it's essential to make sure that you follow a good nutrition plan consistently. The best way to improve your consistency is to start scheduling your meals for the day and planning what you're going to eat to make sure that you get all the nutrients that you need. Sporadic eating will make it difficult to see muscle gains and fat loss. Taking the time to do some planning in advance and sticking to your plan will make it easier for you to be consistent with your muscle building diet.
  • Mistake #4 - Failing to Pay Attention to Pre and Post Workout Nutrition - Don't make the mistake of failing to pay attention to your pre and post workout nutrition. It's easy to focus on your meals throughout the day, but you need to really think about what you'll be eating right before you work out and right after you work out. If you're having a tough time seeing the muscle building results that you want, even when you're working out hard, you need to start paying attention to your nutrition right before and after you work out. Before you work out, make sure you have about 50-60 grams of complex carbs and 20-30 grams of healthy protein. Once you're done with your workout, fuel up with 40 grams of fast-acting protein and 50 grams of simple carbs, which you can get from a sports drink.

Sample Diet Layouts to Try

Now it's time to put all this information into practice by creating your own muscle building and fat loss diet. To help you begin building your own plan, here's a look at a 3-day meal plan that includes 3 main meals and 6 snacks. This plan totals 3,000 calories daily. You may need to increase your calories, depending on your muscle building needs, so this plan is only an example. It's also important to note that you should always talk to your doctor before beginning a new nutrition or exercise plan.

Day 1

Breakfast:

1 cup of cold cereal (low sugar)

� cup of low fat cottage cheese

� cup of pineapple

2 cups of milk

28 grams of protein powder

2 1/3 teaspoons of salmon, flax, or olive oil

Snack:

� cup of Greek yogurt

1 teaspoon of olive oil

2/3 cup of oatmeal

28 grams of protein powder

Snack:

2 2/3 cups of fruit juice

42 grams of protein powder of choice

Lunch:

1 2/3 cups of rice

9 0z of boneless skinless chicken breast

2 1/3 teaspoons of olive oil or other healthy oil

Dinner:

� cup of chickpeas

1 1/3 cups of brown rice

� cup of romaine lettuce

13 � ounces of Fish

2 1/3 olive oil

1/8 cup of cucumber

Snack:

1 cup of plan Greek yogurt

� cup of low fat cottage cheese

9 cashews

1 cup of raspberries

Day 2

Breakfast:

35 grams of protein powder

3 eggs

1 cup of oatmeal

2 1/3 teaspoons of healthy oil (ie. olive oil)

2 cups of milk

Snack:

� cup of Greek yogurt

1 teaspoon of olive oil (or other healthy oil)

28 grams of protein powder (or other healthy protein)

2/3 cup of oatmeal

Snack:

2 2/3 cup of fruit juice

42 grams of protein powder

Lunch:

1 1/3 cups of rice

2 1/3 teaspoons of olive oil

2 1/3 teaspoons of olive oil

9 ounces of tuna steak or salmon

Dinner:

� cup of onions

� cup of pasta

2 1/3 teaspoons of olive oil

13 ounces of ground beef

� cup of tomato sauce

Snack:

1 cup of milk

2/3 cup of oatmeal

1 cup of milk

1 teaspoon of olive oil (or other healthy oil)

Day 3

Breakfast:

2 cups of milk

3 ounces of cheddar cheese

7 tablespoons of slivered almonds

28 grams of protein powder

1 � cups of bran cereal

Snack:

2 kiwis

2 � tablespoons of barley

35 grams of protein powder

1 cup of milk

Snack:

2/3 cup of oatmeal

1 ounce of sunflower seeds

28 grams of protein powder

1 cup of milk

Lunch:

� cup of chickpeas

1 cup of rice

9 ounces of tuna in water (drained)

1 1/3 teaspoons of salmon, olive or flax oil

� cup of salsa

Dinner:

� cup of cucumber

1 cup of cherry tomatoes

1 cup of rice

9 oz boneless skinless chicken

1/3 cup of applesauce

7 tablespoons of slivered almonds

1 Capsicum

1/8 head of iceberg lettuce

Snack:

9 whole almonds

� cup of Greek yogurt

1 cup of cottage cheese

2/3 cup of oatmeal

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Home Theaters Give You an Escape From Reality

Home Theaters Give You an Escape From Reality

By: Heather Peters

There's nothing quite so satisfying as being able to immerse yourself in total darkness before seeing a crystal clear studio logo pop onto the big screen while a blast of 5.1 digital surround sound overtakes your senses and rumbles beneath you. You are experiencing the rush of watching a movie in a theater. But not just any theater, it's your home theater.

That's right. No one kicking the seat behind you, throwing candy at your head or talking on the phone during the best scenes; if they do you can kick them out yourself!

In many ways the home theater experience far surpasses the big screens of movie theater chains. Not only the annoyances listed previously, but there's also the factors of cost and convenience.

With the price of a movie ticket running somewhere around $10, plus the cost of snacks, you could easily afford your own home theater just by skipping those evenings out for a year or two. Depending on how expensive your tastes are possibly even sooner than that. And there's no need to wait for the 7 o'clock showing or stand in line; you can start, stop and schedule your movie showings whenever it's convenient for you.

As true home theater enthusiasts we'd been designing our perfect escape since before we bought our house. We were just looking for the perfect house to fit our dreams. We found it a few years ago and proceeded to design our dream theater with gusto. We had most of our cinema equipment (just needing a few finishing touches like the 5.1 digital surround and more monster cables) so we dug into planning everything from seating arrangement and style, to carpet color and decor, to the large hinged wall with secret escape route (doesn't every kid want one?)

By doing most of it ourselves we saved thousands of dollars but it also took about a year to "finish." Well, it's finished enough for us to enjoy, we are always working on the little touches here and there. Many people hire professionals to design and build their theater's, which saves a lot of time (but not always money.)

After a long hard day at work, or an evening of frustrating parenting, the need to escape reality can become overwhelming. Being able to drop ourselves into complete darkness and seclusion and then immerse ourselves in a full senses banquet of sights and sounds from Hollywood we can quickly forget our own headaches and get wrapped up in the big screen. Those two hours are sanity savers without ever needing to leave the house (or get candy thrown at our heads).

 

Author Bio
Learn more about the world of home theaters at home-theaters.diyhomeremodeling.com You can have your own theater experience without the theater headaches.

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Be Your Dog's Best Friend

Be Your Dog's Best Friend

By: Jane Earley

To have a really great relationship with your pet dog, you need to work on that relationship constantly. It's not enough to build a few foundations and expect your relationship to blossom with little or no extra effort. Time spent reinforcing the bond between you and your dog is time well spent, and will enrich your relatonship providing you both with the fun and rewards that dog ownership brings.

Make sure that you spend quality time with your dog. As dog owners we are all aware of the need to exercise and train your dog. The time spent on these activities will vary according to your dogs needs, however, this time should be rewarding and enjoyable for your dog. When walking with your dog, make sure that you talk and interact with your dog. Play a game of fetch or chase. All dogs love to chase, and taking an active role in this game will not only keep you fit, but will help you engage with your dog in a fun and simple way.

Be animated when you communicate with your dog. During the day, your dog will hear you converse with many different people, either on the phone or in person, and will generally filter out most of the conversation. With your tone of voice you can communicate to your dog that something is interesting or fun, or that something is undesirable or naughty. Dogs have extremely sensitive hearing and are very much attuned to your moods and tone of voice, use this to your advantage. Attract your dogs attention by using a friendly voice that is slightly higher pitched than your normal speaking voice.

Never forget the importance of physical contact. When your dog is near, make the effort to stroke their head or neck and talk in a soothing voice. If you are in the park, and your dog bounds over to you, make a fuss of them, make being near you a rewarding experience for your dog. This will not only reinforce the bond you and your dog have, but it will also aid recall. If you have problems recalling your dog, practice this when they are off the lead. Several times during the walk, call your dog to you and reward them for coming with a treat or a cuddle, and then let them carry on with what they were doing. If you only recall your dog when they are naughty or to put them on the lead, your dog will associate punishment or the end of the walk with coming when called. If you have been out, greet your dog properly when your return - being away from you is never enjoyable for your dog. Make the time to cuddle or play a quick game to celebrate your return. This is very natural for dogs, they will do this to other dogs they know and like, so this behaviour is something they understand.

Ask yourself, if you were your dog, would you enjoy the time you spend together. Try to be fun for your dog. We all have busy days, bad days and sad days, but your dog relies upon you to provide the love and support it needs, and will give you loyalty and friendship in return. Your dog doesn't need or understand your stress, but they are affected by it. On a bad day, make a point of having a game or cuddling with your dog, and you'll probably find it helps you too.

 

Author Bio
About the Author - Jane Earley Dog owner and online pet shop owner. www.sparkysden.co.uk

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Selling Secrets: What did you promise your customers today?

Selling Secrets: What did you promise your customers today?

By: Jarvis McCrary

Large promise is the soul of promotion. Stay awake too late on any night of the week and the masters of large promise will dazzle you. They'll promise that you can lose weight, slice through cans, clear your skin, buy $0 down real-estate and other small miracles among a blizzard of ads that make large promises.

They don't sell their systems nearly as much as they sell the benefit to you and how much it'll improve your life. They understand that the heart of promotion is selling a solution. What are your ads promising to your customers?

Advertising and promotion completely floods most media channels. The only way to cut through the clutter is to instantly identify with a customers need. If they see your ad and recognizes that it solves a problem you may just capture their attention long enough to sell your product.

What is your products or service core benefit? Look at your promotions and see how long it takes you to find reference to that point. Don't be shy about trumpeting your products unique strengths. They're the differences that make your products memorable.

Many companies are quite egotistical and think customers care who they are. Ha, customers mostly care about what you can do for them. You'll keep their attention far better if you promise them a solution to their problems instead in showing the company president or logo.

Evaluate your companies' products vs. their promotions. Are the products consumer benefits clearly highlighted? Select any item and list the 5 greatest benefits. Any advertising of these items should include at least 3 of those attributes. Stacking the advantages in your promotions gives the shopper even more reason to become a customer.

Late night mail order never fails to sweeten the offer. They'll always highlight several benefits of the products then stack the offer with multiple separate bonuses. Why do they trumpet the benefits so strongly and so often?

It's because they are direct-response vehicles. They don't measure their performance in vague monthly sales curves and projections. They operate based on the actual numbers of orders placed as a direct result of the telecast. Within hours they can calculate broadcast sales and profitability.

In such a brutal and exacting industry you can be sure that they're only using the most effective techniques. Print Mail-Order has always embraced the large promise in headlines that promise fantastic user benefit. Even in modern day you can see effective use of the promise even in visual broadcasts.

Who can forget the Lexus commercial where they rolled a ball bearing down the seam of the hood of their car? That was a mind-blowing quality promise to the consumer. It established a brand in what many thought was an impossible to enter industry.

A steel ball bearing made a quality promise that created a luxury car brand and their sister promotions continued to reinforce various other quality promises. Evaluate your own promotion efforts for missed opportunities to reveal primary and secondary customer benefits.

Make sure to insist that all of your promotional efforts include at least one reason for the viewer to do business with you. Technicalities are hard to convey quickly but promises can be made in just a few words. 'Cleaner Carpets', 'Juicier Burgers', 'More Bandwidth for Less'.

Promise is an efficient way to convey your business' benefits to potential clients. Back these statements up with proof or example and you've gone a long way toward landing a new customer.

Promise without proof is meaningless that's why you see the late night hawks demonstrating their product multiple times during the broadcast.

Again you should follow their lead and back up your promise with documentation. Any example, demonstration, testimonials and guarantees you can assemble will give credibility to the promise.

Remember you've made a promise to the customer. Now you've got to establish reasons for them to trust that what you've said is true.

Establishing trust is a topic for another day but without promise the shopper may never get to that point in the sales process anyway.

Promise your customers every benefit you can squeeze into any promotion. Classify and rank the importance of each promise and make sure that your greatest client benefit is always emphasized.

Relying on promise will give your advertising the focus it needs to cut through the clutter and find shoppers that need exactly what you're selling.

 

Author Bio
Jarvis McCrary writes and designs websites/webpages that increase product and service sales for clients everyday. If you want to improve your website sales you can contact him at www.ez-ecommerce.com

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