6 Reasons Why Exchange Traded Funds Are Better Than Mutual Funds

Exchange traded funds (or ETFs) are better for most investors than mutual funds. The mutual fund industry has experienced tremendous growth over that last twenty-five years or so. But it's a new era now. It's the era of the ETF.

What are exchange traded funds? ETFs are similar to index mutual funds. Essentially, an ETF is a portfolio of securities that is intended to provide investment results that, before fees and expenses, generally correspond to the price and yield performance of the underlying benchmark index. ETFs trade on the stock exchanges. As such, they offer features of a mutual fund in a stock-like instrument.

There are at least six important advantages that exchange traded funds have over mutual funds...

ETFs, instead of pricing once a day after the market closes, are traded throughout the day as if they were regular stocks. Since an ETF trades like a stock, it can be bought and sold (and shorted at any time during market hours. Investors can calculate the value of an ETF during the day because the composition of the underlying portfolio - normally a published index - doesn't change. For example, the value of the SPDR ETF (SPY) that tracks the S&P 500 index is calculated continuously throughout the day. An ETF can be exchanged for the underlying assets it represents with the issuing institution for a small fee. It means that ETFs will not trade at significant discounts or premiums to the value of the underlying assets of the fund. This is not true with closed-end funds. Because they are not actively managed and have very little portfolio turnover, ETFs carry some nice tax advantages over mutual funds because they distribute relatively few capital gains. Most ETFs have very low management fees, especially compared to mutual funds. And the lower the expenses, the more money goes into the investor's pocket.

So exchange traded funds offer most of the advantages of mutual funds -- instant diversification and many to choose from -- without the major disadvantages.

The primary disadvantage of an ETF is that if you are making small transactions on a regular basis, you will pay a commission on each transaction -- just like you would by buying and selling a stock.

But, all in all, the advantages of an exchange traded fund far outweigh any disadvantages. I suggest that you use ETFs as an important part of your investment strategy.

Copyright 2005

Something to Cheer About While the Economy and Nearly Everything Else Tanks: A Superb New Book

The news is really grim these days. No, not "very large meteor heading this way" kind of grim or "Al-Qaeda terrorist group gets nuclear weapons supergrim" or, worst imaginable scenario of doom but still quite grim. Grimness includes Bernanke going Greek tragedy on us, forecasting anemic growth, hiring approaching Depression-era levels, Congressional budget talks going nowhere, politicians sending body part pics to strangers, debt ceiling immovable with attendant default fears, housing in the dumps, flooding here, volcanoes, fires, drought and tsunamis there and so on. What's next - the Rapture?

Fortunately, all this is offset to a considerable extent by the publication of Dr. Steven Jonas' latest book, "101 Ideas and Insights for Triathletes and Duathletes" (Healthy Learning/ Coaches Choice, Monterrey, CA., 118 pages, $19.95). This is the much-anticipated sequel to the landmark work "Triathloning for Ordinary Mortals." The latter led thousands, perhaps tens of thousands, of novice athletes into the sport of triathlon, rendering the experience both enjoyable as well as successful.

In 101 Ideas, Dr. Jonas serves up comprehensive guidance with factual information and insights based on his extensive involvement with triathlon and its little sister sport, duathlon. (The latter, in case you didn't know, consists of a run, bike and run. I don't care for the name so much. Since the swim is missing, I favor "dryathlon." However, nobody listens to me so duathlon it is.) The nine chapters address motivation (i.e., why exercise, race and "tri the tri and du?"), getting started, variety of race options, training, equipment, race day details and strategies, nutrition, injury prevention and management and staying with it. Each chapter has from five to twenty sub-chapters pertinent to the featured topics. If you have a question about how to prepare for a triathlon or duathlon that Dr. Jones has not addressed, you are probably worrying too much. Read 101 Ideas and you can safety, assuredly and productively be happy with no worry in either or both of these two exciting sporting events.

While every page has tidbits and, as often as not, big chunks of material attractive for the experienced as well as the novice multi-sport participant, all readers will have their own favorite sections. Among mine were the following:

* The discussion about getting started. Everyone, without exception, was a novice at one time. In fact, one of the most popular (i.e., most participant) categories in recent years has been the exclusive, much cheered novice category. Unfortunately for those who have a wonderful experience racing their first tri or du in the novice division, you can only be part of this elite group one time. Choose your event wisely - in some races, the management makes first timers feel like rock stars.

* The principles for training. Dr. Jonas offers eight of them, all broad and common sense in nature (e.g., regular rest is key) but easily neglected.

* Detailed training programs for varied distance multi-sport events. Many beginning and even experienced athletes just make up their own routines or go along with others. Ad hoc routines are seldom as efficient or effective as evidence-based regiments such as Dr. Jonas offers for all level participants.

* A sense for the costs of being a triathlete and/or duathlete. These costs, estimated in the range of $1400 to $2500, will vary enormously in accord with one's budget and ambitions. This range, however, is fair enough for the entry-level participant for whom the book is primarily intended.

* The occasional special treat. There are many throughout the work, but my favorite came on idea number 77 wherein Dr. Jonas describes the fascinating happenings known only to those like him at the back of the pack. The last point made says it all: "Finally, it's so much better to be at the back of the pack than to not be in the race at all." Even my wellness hero Robert Green Ingersoll would have been challenged to say it better.

* Idea number 73. Dr. Jonas describes his experience in Tuscaloosa, Alabama in 2009 at the National Sprint Triathlon Championship. As long as there are triathlons, this race will be recalled for the infamous "uphill swim" all participants had to endure. Not the strongest or fastest swimmer in the world, Dr. Jonas entertainingly describes his two-hour-plus ordeal fighting a current of Biblical proportion, so to speak. I was in that race, and had quite a struggle with the current (caused by the opening of a dam upriver), but not quite so much as the good doctor. When I entered the transition area after the bike ride, he was entering after the swim! Yet, here what I most vividly recall: Though I was about half a morning ahead of him, Dr. Jonas was having a great time, smiling and being all cheerful whereas I was breathing heavily, stressed and in a foul mood! And he had the nerve to try to cheer me up! And he did! After the race and ever since, it's clear to me who between the two of us has more fun doing triathlons. He does. Recalling that occasion, however, I have worked on lightening up.

Finally, mention should be made of the personal nature of how information is conveyed in 101 Ideas. Dr. Jonas has so much experience - he has completed over 200 races. In a tri and du career that began in 1983 at Sag Harbor, NY in an event called "The Mighty Hamptons Triathlon" (sounds a bit intimidating to me), he has come to know nearly all the main characters that have shaped multi-sport. This knowledge shows on every page, in anecdotes and illustrations and, most enjoyably, in countless asides of personal perspective. Dr. Jonas does not regret or shy from the fact that he is not the world record-setting type; au contraire, he revels in it. By the end of the book, readers might think to themselves, "Hey, if this old guy can do triathlons and duathlons and enjoy the two sports so much, I think I can do OK at this, too," or thoughts along those lines.

If that's what readers think, nobody will be happier about it than Dr. Jonas.

Grandparents - Are You an Inspired Grandparent? The First Easy Step in Inspired Grandparenting

Inspired Grandparenting

Grandparenting with inspiration...now that sounds good! And you want to be an inspired grandmother or grandfather. So how can you begin?

One of the basics of inspired grandparenting is the whole idea of co-grandparenting with the Universe, God, Angels or whatever word/image fits for you.

Inspired grandparents invite in the support of the universe and realise they are not alone. As a result they don't feel the pressure of taking on responsibility that they really don't want at this time in their lives.

When you feel a burden of responsibility for your own adult children and supporting them in their parenting, then being a grandparent can be overwhelming.

But when you realize that as you make good decisions for you and hand over unnecessary involvement with your children, they come into their power as parents and you get to have a much more fun role in the lives of your grandchildren.

How to Be an Inspired Grandparent

As you actually invite the universe to help you in your different tasks and those or your children and grandchildren, you are opening the door to great joy and fulfillment in family life and beyond.

In inspired grandparenting there is trust that all is well, that your children are safe, that they can cope, that they have the resources, that you are all protected and cared for... that you can have fun.

So what would you really love your experience of grandparenting to be? Write it out...become as clear as possible and hand it over to the universe trusting that you will be guided at each step.

Symptoms of Hypothyroidism - The Under-Active Thyroid Disease

The symptoms of Hypothyroidism are extensive and can be very unpleasant to live with. The main issue with the disease is that it is progressive, the symptoms change and increase in severity over a long period of time. Persons suffering with the illness not only suffer physical problems, but these also lead to mental issues such as Depression.

The disease is caused by the thyroid gland not being able to produce enough of the needed thyroid hormone. Essentially this slows down the body's metabolism which leads to major symptoms. The most common, noticeable symptom is weight gain; though the list is extensive as the early stages are almost unnoticeable. To name a few of the most common:

feeling tired and sleeping a lot feeling the cold easily dry and/or pale skin coarse, thinning hair and brittle nailsThese are just a few of the symptoms caused by the disease. You may notice swelling of your thyroid gland. If you are suffering from any of the above you may need to find out more information to see if you have any of the other major symptoms, and I would suggest visiting your GP.

The problem with Hypothyroidism is that it involves so many different symptoms that are generally an illness in themselves. You probably do not suffer from the majority of the symptoms of the disease and would benefit from dealing with each individual one separately. For example "Fatigue" There are treatments and methods available to help with this element alone!

How to Have a Good Phone Interview

With today's economy being in as poor a shape as it is, and jobs being so scarce, many New Yorkers are applying for opportunities and part time jobs in New York as well as out of state! Knowing this, many potential employers are now doing job interviews over the phone. This allows them the ability to check out more employee prospects without having to cover the costs of seeing the out of state applicant in person. Another reason telephone interviews are becoming more popular with part time jobs in New York is that it becomes easier to weed out applicants in a 5 minute phone interview than a face-to-face chat that could last as long as an hour or more. Knowing that, you the applicant need to be suited for interviews over the phone and be prepared as they could come at any time! Here are some tips on how to interview over the phone.

Research The Company

You can believe the company is going to do research on you before they call you for a phone interview, so you had better do some research of your own. With the internet, you can look up any company and find out all kinds of information about it (especially since most companies have a website). Find out where the company is located and if it has multiple branches. See what the company actually does. And most importantly, find out exactly what the job you're applying for entails. 9 times out of 10, the interviewer will end up asking you "Why do you want to work for [the company he could be hiring you for]?" If you don't know what the company does or what you'd be doing at the company, you might sound pretty foolish stumbling through this answer.

Practice Ahead of Time

The old saying "practice makes perfect" might not be entirely accurate, but it definitely helps. There are certain questions that almost every interviewer asks. "Why do you want to work for this company?" "Where do you see yourself in 5 years?" "What are your short term goals and long term goals?" "What are your strengths and weaknesses" and "What makes you the best candidate for the job?" Figure out your answers to each of these often asked questions ahead of time (as well as other possible interview questions) and practice saying it. The goal here is not to memorize your answer so that you sound like a robot reciting lines. It's so you don't stumble over your words and waste any of the interviewer's time. Practice with a friend or family member. Have them be the interviewer and you be... well, you! Record the mock interview and study the tapes carefully. Try to find trouble places where you have long pauses or verbal tics like "um", "uh", and "like". Eradicate these simple words from your vocabulary. You might not realize you say them when speaking, but an interviewer can quickly become annoyed by hearing you say "um" 3 times every sentence.

Take Notes

Have a pen and paper ready and waiting by the phone for when that phone interview might happen. Make notes of the interviewer's name and the company they're calling for. When they describe the position to you, write down all the important parts such as title, hours and pay. Make sure that if you ask the interviewer any questions that he/she didn't cover, that you write down their answers. It's also a good idea to keep note of what questions they asked you. This gives allows you to know exactly what you talked about for if you get a second phone interview, or better yet, an in-person interview.

Follow Up

At the end of the interview, thank the interviewer for their time and ask when you might hear from them or someone else in the company again. Ask if you can meet them for an in-person interview. Ask when they might be making their hiring decisions. Thank them for their time (I know I said this already, but it's pertinent!). If they have not given you a specific time frame, be sure to call the company in a few days to follow up on the interview and see if any new information (like a hiring decision) has become available.

If you follow these tips, you should have a great phone interview. And make sure to read your notes afterward. If you don't get this job, you can use it as practice for future phone interviews for full time or part time jobs in New York. Also, remember to smile when giving the interview. Smiling changes your vocal tone and makes you sound much more positive. Employers like that.

High School Wrestling: Diet and Supplements

The nutritional plan that a wrestler follows can be a factor in his performance. Different foods supply different nutrients to our bodies. Although food is the most important element in your nutritional plan, supplements can also be a beneficial addition. Some wrestlers desire to lose weight. Some wrestlers do not need to lose weight. Regardless of whether or not a wrestler needs to lose weight, all wrestlers want to be strong and have sufficient energy.

Protein (4 calories per gram)

The body uses protein to perform many functions. I believe most of you know that one of protein's main functions is building and repairing body tissues (e.g. muscle tissue). Proteins are composed of amino acids. Essential amino acids are amino acids that the body cannot make and must be provided by one's diet. A complete protein supplies all of the essential amino acids. Most complete proteins come from animal sources. We are talking about meat, fish, fowl, milk, cheese, and eggs. Why is protein important for a wrestler? Wrestling is strenuous and can be catabolic (i.e. break down muscle tissue).

How much protein do you need? Some studies have suggested that athletes require more protein than a sedentary person does. Your diet should get about 25% of its calories from protein.

Good Sources of Protein:

lean beef boneless, skinless chicken breast lean pork fish without breading turkey milk yogurt cheese cottage cheese eggs

An Interesting Fact about Cottage Cheese:

Cottage cheese contains a large amount of the milk protein called casein. In fact, cottage cheese is almost 100% unadulterated casein. Casein digests slowly in the body. Casein supplies a slow trickle of amino acids after being ingested. Therefore, if you eat some cottage cheese before bed you can receive a slow trickle of amino acids (i.e. protein) into your body throughout the night that could be anti-catabolic (i.e. prevent the breakdown of muscle tissue) while muscle tissue is being repaired during sleep.

Regarding Eggs:

Eggs have a Biological Value (BV) of 100. Our bodies utilize the protein contained in eggs very well. Even egg whites have a BV of 88. I don't recommend eating only egg whites even if they are lower in fat and calories. I think nature made eggs to be eaten with the yolk and white as a package. A large whole egg contains about six grams of protein. Eggs are nutrient dense. If you're concerned about calories, you can poach eggs or fry them in a non-stick pan. There are liquid egg white products if you prefer. Remember that it's probably not a good idea to eat raw eggs like Rocky Balboa.

Regarding Beans:

Beans are interesting because they can be a good source of protein and carbohydrates. Beans also supply fiber that can help you feel full if you are trying to diet. Beans and rice are a popular combination for supplying a meal that includes all or close to all of the essential amino acids. Some experts consider the combination of beans and rice to be a complete protein.

A guy named Tim Ferriss advocates something he calls a "slow-carb" diet for weight loss. Beans and legumes are an important part of this diet plan. For example, one meal might consist of beef, pinto beans, and mixed vegetables. Another meal might consist of eggs, black beans, and mixed vegetables. The diet doesn't include carbohydrates like breads, cereals, and fruits so it's not really a good diet for a wrestler. I just thought it was interesting as a weight loss option and because of its reliance on beans and legumes.

Carbohydrates (4 calories per gram)

Carbohydrates are the body's preferred source of fuel. In other words, carbohydrates provide you with energy. Wrestling practice and competition obviously require a lot of energy. Therefore, make sure to include plenty of carbohydrates in your diet. Carbohydrates get broken down into glucose and other sugars. Glucose is your brain's preferred fuel source. Much of this glucose gets stored in your muscles in the form of glycogen. Glycogen is then used as a source of energy. Your diet should derive about 60% of its calories from carbohydrates. There are complex carbohydrates like breads and cereals and simple carbohydrates like fruit. Educate yourself.

Good Sources of Carbohydrates:

breads bagels muffins pancakes cereals rice pasta potatoes sweet potatoes fruits vegetables

When I wrestled in high school, I ate a lot of carbohydrates. For instance, I actually ate a lot of rice cakes. I figured I could eat five rice cakes for about the same number of calories in one can of soda. I know you probably think they taste like Styrofoam but I became used to them. I also ate many potatoes without butter, salt, or any other condiments. I ate many bowls of plain oatmeal. I became accustomed to eating a simple diet. Of course, I still had a Pop-Tart or candy bar occasionally.

In Regards to Fruits and Vegetables:

Why eat a candy bar when you could eat two large apples for about the same number of calories? That was my thinking back in high school when I was dieting for wrestling. Fruits and vegetables are often fat free, low in calories, high in water content, high in fiber, and rich in nutrients like antioxidants. I ate many servings of green beans back then. I had an apple or two almost every day. I could eat a large amount of food for a small amount of calories.

Fat (9 calories per gram)

Fats provide twice the number of calories per gram as proteins and carbohydrates. Therefore, you don't want to consume too much fat. However, you should not eliminate fat entirely from your diet. Your diet should derive about 15% of it's calories from fats. Fats do many important things in our bodies. Fats build healthy cell membranes. Fats help to make hormones like testosterone. Your brain is approximately sixty percent fat. Some fats can help make your skin smooth and healthy. Moreover, fat cushions your body organs.

You've probably heard about the many types of fats such as saturated, polyunsaturated, monounsaturated, hydrogenated, and trans fats. Dr. Eric Serrano believes that saturated, polyunsaturated, and monounsaturated fats are all important. However, he recommends avoiding hydrogenated fats altogether. You may want to research fats and essential fatty acids. You may also want to perform an online search for Dr. Eric Serrano, Udo Erasmus, Dr. Bill Sears, and Dr. Joseph Mercola in regards to healthy fats.

Some Good Sources of Fat to Consider:

extra virgin olive oil flax oil fish oil cod liver oil peanut butter nuts virgin coconut oil avocados

Don't be afraid to eat whole eggs, lean red meat, salmon, tuna, and even a bit of butter occasionally. Coconut oil is a saturated fat. However, if you do some research regarding virgin coconut oil you will find out it that it has many potential health benefits. In addition, remember to limit or avoid hydrogenated fats and trans fats.

I was advised at a wrestling camp to try to eat a diet of about 80% healthy food and 20% unhealthy food during wrestling season. I guess they figured nobody could eat healthy 100% of the time. That may be sound advice.

In the book Blood in the Cage, author L. Jon Wertheim writes about Pat Miletich, a former wrestler and former UFC champion. Pat and most of his fighters follow something called Miletich's "fighter's diet" when a competition is drawing near. This diet consists mainly of oatmeal, eggs, and skinless, boneless chicken.

Fast Food Tips:

Have water or milk instead of pop Have grilled chicken in sandwiches and soft shell tacos Have grilled chicken breast, lean roast beef, and lean ham on sub sandwiches Have a garden salad with minimal dressing Have a baked potato without butter, sour cream, or cheese Have a small hamburger without cheese, bacon, or mayonnaise Avoid deep-fried, breaded, and batter-dipped foods

Keep in mind:

One pound equals approximately 3,500 calories If you cut 500 calories a day from your diet you will lose approximately one pound per week A simple way to determine the number of calories you need to eat per day to lose weight is to take your current bodyweight times 10 (e.g. 150 X 10 = 1,500 calories) A simple way to determine the number of calories you need to eat per day to maintain weight is to take your current bodyweight times 15 (e.g. 130 X 15 = 1,950 calories) A calorie-counting book and a food scale may be helpful; read nutrition labels Try to avoid empty calories like you find in soda pop and candy Keep your pre-competition meal light and carbohydrate based

I don't recommend cutting weight or starving. You need food to fuel your body. In addition, drink plenty of fluids so that do not become dehydrated. If you choose to lose weight, do it slowly and carefully. You don't want to lose muscle tissue and strength. In addition, you need energy for hard practices.

If you are Vegetarian or Vegan:

Strength coach Mike Mahler is a vegan (i.e. eats no animal products whatsoever) and yet he is big and strong. Some staples in his diet include nuts, seeds, peanut butter, almond butter, beans, lentils, vegetables, coconut milk, healthy fats like olive oil, and rice protein powder.

Pre-Competition Meal:

As far as your pre-competition meal goes, keep it familiar. That is not a time to try new foods. Keep it light and carbohydrate based so you have energy. A heavier meal with more fat will be slower to digest. On the other hand, your pre-competition meal should be something that you enjoy. I think I read somewhere that boxer Sugar Ray Leonard liked to have a cheeseburger before a big fight. I wouldn't recommend that, but it seemed to work fine for him. Olympic champion speed skater Bonnie Blair's pre-race meal was always a peanut butter and jelly sandwich. I had a friend in high school that had one of his highest scoring basketball games after a meal of several bowls of chili. Personally, I always liked to have pancakes before a competition. For some people that would probably sit too heavy in their stomach. I liked to have jelly sandwiches and Pop-Tarts at wrestling tournaments if I needed something between matches. Find what works for you.

Supplements to Consider:

Multivitamin - to cover anything you might miss in your diet Meal Replacement Products (MRPs) - shakes like Myoplex and Met-Rx provide protein, carbohydrates, vitamins, and minerals if you don't have time to eat a meal Whey protein - whey protein is absorbed quickly by the body and is ideal for a post workout shake Glutamine - may help you maintain muscle if dieting; improves immune function Creatine monohydrate - supplies energy to your muscles; make sure you stay hydrated if you use this supplement Branched chain amino acids (BCAAs) - may help with recovery and repair Inosine - may give you greater endurance by supporting the regeneration of ATP HMB - may help slow the breakdown of muscle tissue (i.e. anti-catabolic) Beta-alanine - may help improve your work capacity via it's ability to buffer lactic acid Caffeine - can increase energy and alertness

You probably don't need to supplement at all. Eat a healthy diet with a variety of foods and stay hydrated. That will do more for you than any supplement ever can. In addition, supplements can be costly. Moreover, some supplements work for one wrestler and not for another. Therefore, if you choose to use supplements be cautious and be careful. Do some research about the potential benefits and dangers of any supplement before using it.

I am not a nutritionist or dietitian. I am not an expert on dietary supplements. Read articles and books pertaining to nutrition and supplements. I have simply provided a rough guide to help you get started. Remember that you need fuel for your body to function well. That fuel is food. Therefore, make sure that make smart dietary choices on your path to wrestling success.

The SEO and Social Media Benefits of Daily Deal Features

Groupon, Living Social and other daily deal websites have been known to drive offline traffic into local business of all kinds. From Yoga studios to Pizza shops, daily deals are a great way to get the word out about your business and create an influx of customers. But did you know that the benefits extend beyond that? Let's take a look at how these platforms can help your website rankings and increase social media following.

Search Engine Optimization Benefits

A lot of SEOs will argue that backlinks are the key to increasing search engine ranking and I tend to agree. One way to get a quality, one-way link to your website is to run a feature. Groupon, for example, applies SEO techniques to each feature they write. They do this to not only rank well themselves but also to help the business they feature. With contextual links that point back to your website embedded in the copy, an increase in SEO love is sure to occur. Groupon links to a merchant website in several ways. Depending on the quality of your website they may link to it multiple times in one feature and help you rank for several keyword phrases overnight. When a site as large as Groupon links the keyword phrase "Hot Bikram Yoga" to your local Yoga studio, the chances of it moving up the rankings, at least locally, for Hot Bikram Yoga (enter your city here) are likely. The changes in ranking are likely to be dramatic and often generate an increase almost overnight. So consider thinking through how your feature is structured when running a deal and work with your chosen vendor to draft the most SEO friendly feature you can; your SEO will thank you!

Social Media Love

Another benefit to running a feature is the social media buzz that is created. When a feature is created and ran on a site like Groupon, a lot of social media discussion takes place on platforms like Facebook and Twitter. Online reviews will also increase and websites like Yelp and Urban Spoon will burst with new reviews from the people who visited you and took advantage of the offer. It's not unusual to receive dozens and sometimes even hundreds of new fans or followers as a result of your daily deal feature. So be sure to stay on top of the discussion by engaging with your social media following and making the most of the attention.

In Summary

A daily deal feature is more than just a way to generate customers. A strong website will benefit from the S.E.O techniques that platforms like Groupon use to promote features. Social Media is an important part of a feature so be sure to monitor and engage in the discussion.

In closing, be sure to be picky when deciding which daily deal website you partner with, there are several hundred to choose from these days. My advice would be to focus on the quality of the daily deal and that usually means working with the industry leader. Groupon, LivingSocial, Facebook and now Google all have a platform to run a feature on. Be careful about local start-ups or old-school business models like local coupon mailings that have added daily feature to an archaic business model in an effort to look modern and relevant. These platforms are typically built as a "me-too" and do not have the support or savvy of the larger platforms that strictly focus on daily deals.

Top Tourist Attractions in Barcelona, Spain

Barcelona, located in Spain is one of the most beautiful places to visit. Make sure you see all it has to offer when you are there. From museums to popular beaches, and don't forget the excellent restaurants, Barcelona promises to deliver excitement, enjoyment, and above all, a time you will never forget!

Barcelona is the capital city of Catalonia and the second most heavily populated city in Spain. It is located in northeastern Spain, approximately 160 KM from the French border. The population is roughly 1,509,500. Barcelona has 53 museums and galleries, 41 theatres, 143 cinemas, 6 beaches, 62 parks and gardens, and well over 2,300 restaurants. Let's get moving as there is so much to see!

Museums You Don't Want To Pass By

If you are a fan of Picasso's, be sure to check out the Picasso Museum which has most of his wonderful works of art from his early days until his final days. Maybe you enjoy sculptures. Then you need to check out the Museum Frederic Marés, which has sculptures from the 12th to 17th century.

The Museum of the History of Barcelona has all you need to know about Barcelona's history and its popular traditions that are exhibited on three floors. If you're a history fanatic, like me, this is not one you want to pass by.

Sagrada Familia, one of Antoni Gaudi's greatest creations, is the most visited attraction, with 2,000,000 visitors each year. The giant temple has been under construction since 1882. The museum you find inside gives the details of the development and offers information about the Sagrada Familia. Most of the tourists who've seen the Sagrada Familia have loved the architecture and design of this giant temple.

Attractions for Kids

Do you have little ones with you who are dire need for something "cool" or "fun?" L' Aquarium de Barcelona, or The Barcelona Aquarium, will most certainly fit into those categories. It is the most popular attraction for kids and young ones. The enormous tank is filled with sea creatures that you can find almost anywhere in the world. You can even swim with the sharks! The giant aquarium is located at Port Vell, or Barcelona Port Area.

Right next door to the Aquarium is the IMAX Port Vell Cinema, a large-format theater, which attracts about 1 million visitors each year and is open year-round. This IMAX Cinema was the first integral movie theatre ever built, which means that you can enjoy not one, not two, but three different projections: IMAX, 3D, or Omnimax. The kids can choose to watch 3D films including ones about sharks or space.

Another popular attraction for the little ones, that you may also enjoy, is the Barcelona Zoo. The zoo has a wide variety of animals including the giant anteater, Siamang, and the Indian Elephant. The zoo also has restaurants, shops, ponies, electric cars, and a picnic area. This promises to be a lot of fun for the entire family.

Beaches in Barcelona

Barcelona has 6 beaches, just for you. All of their beaches offer drinks and ice cream, children's games, lifeguards, hammocks, telephones, and sport areas. Barceloneta Beach, one of Barcelona's most popular beaches, also has a restaurant and canoes available. Mar Bella Beach, another beach in Barcelona, has an aquatic motorbike that you may use if you choose.

The Magic Fountain of Montjuic should not be missed. The fountain is a light, color, water, and music display that is free to the audience. It is highly recommended to see and is enjoyable for tourists of all ages.

As you can see, Barcelona is a city that has much to offer, but whether you are here for business or pleasure, be sure to try and check some of these wondrous places that can only be found in, well, Barcelona!

How to Harness the Enormous Traffic Generating Power of Web 2.0

So you've heard about this "web 2.0 thing" and you know it can generate a lot of traffic and sales for you and your websites. But how do you actually do it?

There are actually two categories of Web 2.0 properties which can help you bring traffic to your sites.

In the first category we have sites such as Twitter, Facebook, Myspace and even social news voting sites such as Digg.

On these types of websites, you would search out and find people within your niche and make friends with them. Network, connect and establish relationship with these people, brand yourself and get your name out there and establish an authority and a following.

That way people will trust you and listen to you and your recommendation.

That's the first way. The second way is my expertise, which is leveraging Web 2.0 content sites where you can post your content.

How?

It's a fact that a lot of sites where you can publish content, sites like Squidoo and Hubpages, rank really well in the search engines.

This way, by publishing your content to these sites, with high quality articles optimized for keywords - the articles you publish will rank in the search engines on low to medium competition keywords.

People will find them by searching in search engines such as Google, and when they arrive you gently nudge them to visit your website or whatever website you would like them to visit.

Another way in which these sites can help you would be through the people that are actually browsing them already. Sites like Squidoo have a huge number of active people in a community, and if your pages get popular you can generate huge amounts of traffic coming from within the site itself.

The third way these sites bring you traffic, is that by pointing links from them to your website - your site will gain link popularity and in turn your site will rank highly in the search engines as well, making your own site easier to find.

Getting to Know Your Local City Council Members

The easiest way to meet city council members is to meet them at an event. Usually city council members have a phone number that is listed. Many will not ever answer the phone, but events they must be cordial and open to all. Explain who you are and your business and thank them for some endeavor they feel strongly about in the city. If they are too busy to talk with, then make friends with everyone who talks to them and make sure they get a business card too.

If you make friends with all their neighbors and they see you, you will obviously make an impression. A perception - politicians are always dealing with perceptions. So turn the tables a little. Other ways to meet city council members is to find out things about them from neighbors such as:

What service clubs they belong to

What school their children go to

What church or temple they attend

What pet projects they like

If your city is set up with a Mayor, city manager and council people you will additionally have to meet them all. To meet your city manager this requires a completely different approach. City managers usually rely on many vendors and special relationships that go way back. It is important to know the movers and shakers of the town especially those 'Good ol' boys' who do contract consulting with the city. A good city manager can usually get someone to do a report that shows figures any way they want.

You should be doing business with those companies who support the city through contract consulting or major contracts. Also builders, shopping center owner/managers and large employers are generally on the city managers list of close contacts. One idea is to try to get on the Mayors Task force of small businesses, there is a time commitment, but it is worth it. If you find difficulty getting on the board of such a group look to your chamber of commerce to assist, no matter how large the group everyone needs volunteers and people who can get stuff done. This is serious politics. Be friends with everyone. Never take sides. If anyone asks you how you feel about an issue simply say:

"I think that's very important."

If forced into an issue, listen, ask questions and agree 100% with the side and opinion of who ever you are talking to. It's not lying. It's surviving and it's a taste of their own medicine. They deserve it. All politics is local and they are all scoundrels anyway, if you can't throw them very hard, the trust ought to be about the same distance. Think about it.

Using Polymer Injection As a Foundation Repair Method

Foundation repair needs are dominant and need attention immediately all over the U.S. Some homes lie in an earthquake zone which means that the smallest of hairline cracks can turn into a malady of monstrous proportions, if attention and expertise is not diverted to it as soon as it is noticed.

The Need For Foundation Repair

Most people assume that concrete has a tendency to develop cracks and it is alright to leave the problem unattended. This couldn't be farther away from the truth. While foundations of homes crack due to old age or damage during earthquakes, they need to be dealt with immediately. Ask yourself questions such as these:

Do you have any cracked walls in your home? Are these cracks large enough for a dime to fit through them? Are you suffering with doors that just refuse to close? Are your floors bulging and fattened?

If the answer to any of these questions is a yes, then it is best to contact a foundation repair contractor at the earliest time possible. Other signs that foundation repair is needed are uneven floors, separation of walls from doors, leaning chimneys, and cracks in the tiling or vinyl flooring.

Many times foundation problems may not be easy to detect and it is a good idea to consult an experienced contractor to obtain a foundation inspection conducted. A qualified contractor will know exactly where to look for damage and will be able to spot problems easily and quickly.

Repair Methods

Depending on the problem that you are facing, there are a variety of repair methods that can be put to use. Treating the symptom with patching and filling repairs is not a permanent solution to soil settlement problems. Eventually, people learn that it's necessary to correct the cause of the structural problem. The most common of all these methods is Polymer Injection.

Polymer Injection is a soil stabilization and jacking process that resembles mudjacking. The main difference is that instead of pumping a cement-based slurry into the soil, a polymer-based expanding foam is injected. The two-part polymer starts turning from a liquid into a foam as soon as the two components are mixed at the application nozzle. Polymer injection can be performed directly beneath a settled structural element, or at depths of 30 ft.. Based on penetrometer tests that assess soil density, technicians establish an injection grid to target specific locations where the polymer must be placed. Holes are drilled in the slab or other structural element according to the injection grid; then a length of tubing is inserted in each hole. Tubing lengths vary based on the different injection depths that have been established.

Someone You can Trust

The right method can be prescribed to you by your local foundation repair contractor. You will also receive reliable and usable information on how to prevent foundational problems in the future. Remember, foundation problems will not magically fix themselves over night, they will only get worse. This is why you need to act immediately to fix your foundation problem once and for all.

The Importance of Your Iguanas Habitat

It is essential that you know about the habitat surrounding your pet iguana so that he can enjoy maximum comfort and security in captivity. In the wild, iguanas play a crucial role in the ecosystem and just like with most animals and plants, any small change or disturbance in the population of iguanas can negatively affect the balance of the entire ecosystem.

It is not easy to take care of an iguana or to mimic the natural ecology of its home. Because iguanas rely on their environment for some basic needs like body chemistry, heat and metabolism, it becomes a difficult task to ensure the correct environment in captivity.

Iguanas are adapted to live in humid hot environments and the enclosures provided to them can be very different from this which is not good. Therefore it is crucial that you provide an environment that is conducive to you iguana's health and well being because otherwise they are likely to fall ill and die.

In order to survive in captivity, iguanas need the following: A room or cage that is large enough to hold an iguana that will reach 6 feet in length. Even a 55 gallon aquarium is insufficient space for your iguana after one year of growth.

The minimum length of the cage should be twice the length of the iguana and the height should be 6 feet. The width should be at least half of the iguana's length. Because they are arboreal, iguanas love to climb up trees and to lie on the tree tops . Therefore, make sure that there is at least a small branch to hang onto. The larger the cage or enclosure, the better and healthier it is for your pet.

If your iguana inhabits a small cage, he will not have enough space to move around comfortably and exercise. This can lead to a weakness in muscles because they build fat from being stagnant.

Iguanas need to bask in a temperature of around 90 to 95 degrees Fahrenheit and the air temperature should be no less than 80 degrees Fahrenheit, which is what they are used to. The correct temperature will assist in proper digestion and incorrect temperatures will lead to problems in the digestive system.

You must remember that heat must also be supplied at night time but not from a light source because iguanas, like humans, need darkness to sleep.

Your iguana's habitat will affect its health, growth and well being. If you do not take these basic things into consideration then your pet will not survive in captivity. You need to make sure that you can provide all these things before you purchase your pet otherwise your pet will surely get ill and die. Just make sure that you have researched and read about all the aspects that go into taking care of an iguana and you will be fine. Even though the task may seem difficult, it will be worth it in the end when you see how well your pet has developed.

Dentures - A Consumer's Guide

Dentures or prosthetic teeth are commonly referred to as false teeth. They are specially designed to replace an individual's missing or diseased teeth. Made to order exclusively for each patient, the dentures fit snugly in the mouth cavity, well supported by the soft and hard tissues that surround them.

Need for dentures

People who have lost their teeth or have been suffering for some years from the ill effects of decayed teeth caused by periodontal disease, Dentinogenesis imperfecta, etc., are often advised by their dentist to have their teeth replaced either partially or fully by a set of dentures, after having ruled out all other treatment options like cleaning, medication, gum flap surgery or a combination of these.

The teeth, whether natural or artificial, provide a support to the lips and cheeks, and lend to their owner a more 'youthful' look than if the person were to be completely devoid of teeth. Thus, having a set of dentures will not only allow the patient to chew or masticate his food well, but will also serve to improve the facial appearance to a significant extent.

Types of dentures

Dentures can be either partial or complete. The type of dentures used will depend essentially on the specific needs of the individual.

Partial dentures

Partial dentures are used in cases where the patient has only a few missing teeth. They may be of either the removable or the fixed variety, and the patient is generally asked to choose between the two. If a patient has lost only one or two teeth either from an accident or by way of extraction of decayed teeth, the dentist would in all likelihood suggest a fixed partial denture in the form of a 'crown & bridge' arrangement. Here, the bridging tooth fits into the gap left by the missing tooth, while the attached crowns sit firmly on the tops of the adjoining teeth on either side. The appliance is cemented in place.

Removable partial dentures are similar to this, but do not have the crowns. They are held in place by means of clips. It is easy to see that these are less stable than the fixed partial dentures, and are correspondingly less expensive than the latter.

Complete dentures

When the entire set of teeth on either the lower jaw (mandibular arch) or on the upper jaw (maxillary arch) have to be replaced, complete dentures are used.

There are 4 kinds of complete dentures.They are standard dentures, immediate dentures, implant retained dentures, and Cu-Sil dentures.

Standard dentures are made for people who have already lost their entire set of teeth. The back of a standard denture ends just behind the hard bone in the roof of the mouth, in order to maximise the surface area for achieving the best possible retention and stability. Retention of the top denture is achieved by suction, while stability is dependent upon the hardness of the underlying tissues.It takes about 4 appointments to have a set of standard dentures fitted comfortably.

Immediate dentures

These are often referred to as temporary dentures, and are actually constructed before the extraction of the natural teeth.The prefabricated denture is inserted immediately after extraction, right over the bleeding sockets. The denture serves to numb the pain, and most patients do quite well with these. It takes one or two appointments with the dentist to have the immediate dentures ready for fitting.

Cu-Sil dentures

Having even a single healthy, natural tooth aids the stability of the denture to a significant degree. The Cu-Sil denture has holes in it which are surrounded by a gasket of stable silicone rubber which adheres to the natural teeth thereby allowing the rest of the denture to rest on the gums. This provides good stability by improving suction in addition to the mechanical stability offered by the immobility of the natural teeth. Cu-Sil dentures thus help stabilise loose teeth and extend the life of the teeth.

Implant retained dentures

Dental implants involve having a titanium 'screw' fitted into a hole drilled into the underlying bone, to secure the position of the tooth. The procedure can be quite expensive (about 1000 Pounds or more), but retention is much enhanced.The insertion of implants into the bone below the dentures can help to mitigate the problem of wearing of the bone. The implants are placed in a way that they take the pressure applied when the denture is used for chewing, and thus keep the bone from eroding. Over a period of time, the titanium gets integrated into the bone, and the implant is then exposed, at which point a post which thrusts through the gums into the mouth is attached to the implant.

Plastic or porcelain dentures

Denture teeth can be made of plastic as well as of porcelain, and the latter are a better match with natural teeth. Also, porcelain teeth last much longer than do the plastic counterparts.However, dentists tend to advise patients to go for plastic teeth, and have some very valid reasons for doing so:

Although porcelain teeth are relatively much hardier, they are set on a plastic base which suffers wear and tear. Also, given the mechanical means that are used in fixing the tooth to the base, called the 'diatoric' method, the porcelain teeth will begin to fall off the base over a period of time. Another argument against using porcelain dentures, especially if some of the natural teeth are being retained, is that the porcelain dentures will begin to wear down the natural teeth to a considerable extent, leaving them misshapen and weak over the years.

Common problems associated with complete dentures

The human body is well accustomed to consider anything that is placed in the mouth, as foodstuff. Accordingly, when a new set of braces or dentures are inserted in the mouth, the brain recognises this as food, and signals for increased salivary secretions. It takes some time for the body to get adjusted to this. New dentures are also apt to rub or scrape against the delicate epithelium lining the mouth cavity, giving rise to mouth sores in the process. This can be corrected by the dentist in a few weeks, by making the necessary adjustments. Some patients may also experience gagging on dentures, which may be either to an ill-fitting appliance or stem from psychological reasons.

Important factors to consider

Three important factors have a bearing on the denture wearing experience: support, stability and retention.

Support: It is the underlying tissues and gums, collectively termed the oral mucosa, that support the dentures by preventing them from moving vertically and deeper into the respective arches. In the case of the upper teeth, the gums and the buccal shelf play a major role here, while the palate helps support the denture of the lower jaw. Typically, dentures having larger flanges offer better support, so the denture supplier must use the border molding process to make sure that the denture flanges are extended to the right degree.

Stability: This has to do with keeping the denture base from moving in the horizontal plane, either sideways or forwards and backwards. The more the denture base stays in continuous contact with the edentulous ridge; the better will be the stability. A higher and broader ridge, will also afford better stability.

Retention: This relates to prevention of the denture movements in a direction opposite to that of insertion. The inner surface of the denture base must match exactly well with the surface of the underlying mucosa, in order to achieve the best possible retention.

Replacing a set of dentures

Dentures are not expected to last a lifetime, and they have to be replaced when the time is ripe. The bone that supports the dentures is gradually eroded over a period of time, causing the denture of the upper jaw to rise higher and higher under the upper lip, with corresponding downward movements of the lower set. While this is happening, the distance between the nose and the tip of the chin gets reduced, and changes in the shape of the face set in, which may become irreversible. With such changes in muscle length and bulk, it would become virtually impossible for the dentist to make a new set of dentures that are satisfactory to the patient if the old dentures are used beyond a reasonable length of time. It is therefore recommended to have a new set of dentures made once every 5 to 7 years.

To find out more please visit RevaHealth.com.

Cyber Bullying Prevention: It's Everyone's Responsibility

Teenagers spend most of their time these days on their cell phones, texting, instant messaging, uploading photos, using social networking sites like Facebook and generally spending a large portion of their life online. Unfortunately, bullying has also jumped online. It's called cyber or internet bullying and its prevalence rivals traditional school yard bullying.

Cyber bulling occurs when someone posts rumors, secrets, threats, private photos or any other material intended to hurt, embarrass or harass another person online. It's estimated that cyber bulling affects nearly half of all teenagers and its reach is increasing every year.

Girl bullies in particular use the internet to bully their victims. Girls generally bully to increase their social status, to demean or belittle rivals or to exclude others from a group. Because girls don't generally bully in a physical manner, cyberspace is a perfect outlet for their bullying. Rumors and secrets can spread like wildfire and they can accomplish their purpose quickly.

Cyber bullies can actually be victims of physical or schoolyard bullying themselves. They seek revenge through internet bullying because they can be anonymous and cyberspace does not require physical strength. They can seek this revenge with little in the way of repercussions.

Victims of cyber bullying find themselves feeling scared, hurt, embarrassed and angry. They feel helpless to defend themselves because they don't generally know who the bully is. In particularly heinous cases cyberbullying can damage the victim's psyche leaving them in a suicidal state.

Cyber bullying prevention starts with reporting of the incident -either to school officials or if the bullying involves threats or any other illegal activity to law enforcement. Although cyberbullies believe that they are anonymous, they really aren't. Everyone leaves a digital footprint in cyberspace and they can be found.

Cyber bullying has become an epidemic and it's everyone's responsibility to do their part in preventing it. With teens spending a large portion of their time online, schoolyard bullying is no longer the only problem.

BBQ Myths Getting You Down?

If you're cooking your food properly on your barbeque, you're getting delightful results every time. However, all too frequently, people are falling victims to very common barbeque myths. It's not because we're gullible or stupid in any way. Many barbeque myths are so well known and so wide spread that they are more frequently passed on as truth than they are as the myths that they truly are.

For example, many people love to try to get perfect grill lines on their barbequed foods. Either straight lines, or the more fancy criss-crossed ones are often accepted as a sure sign of the expert barbeque chef. What this involves is flipping your meat, so that the lines are on the both sides. However, many people don't ever get to achieve this art form because they have fallen victim to one of the main barbeque myths. They believe that flipping or poking your grilled food makes it tough - this is a myth. In fact, flipping your meat not only creates great grill lines, but it also makes certain that you cook more evenly.

While you read up on the swath of information available for providing tips and tricks for the best results on your barbeque, make sure that your source is reliable. While some of this information is very helpful, much of it can be exaggerated or based on what the author "thinks" rather than what is actually known.

The belief that poking or flipping your food will let all of the juices out and make it tough would only work if your food was shaped exactly like a balloon - which it isn't. Meat is made up of hundreds of small cells, each filled with its own moisture and juices. Should you poke your meat with a fork while it's on the grill, you may pop one or two cells, but it won't let all of the juices out...only that of the cells you've punctured. Certainly, if you repeatedly stab and puncture your meat, many of the cells will be broken, and you'll lose a great deal of your juices, but other than in a horror movie, there really isn't any reason to treat your meat that way.

Similarly, flipping your meat doesn't let a great deal of the juices out either. After all, flipping doesn't puncture any of the cells, so as long as you don't flip it and smack it hard, then you won't lose much by the way of juices at all. Be gentle...it's already dead!

The problem with flipping your meat on the grill lies when cooks use their spatulas and other tools to squish the meat after it has been flipped, often trying to squeeze out the grease. By flattening the cells in the meat, much of the moisture and juices are pushed out, leaving the meat dry.

So flip those burgers and poke that steak! Get those grill lines just the way you want them. Your food will always be good and juicy, just like the pros do it.