Healthy for Living with a Healthy Heart

Healthy for Living with a Healthy Heart

Just about 50 years ago, doctors did not know what was good for our hearts. Little attention is given to diet and even smoking can be accepted by some people.
But after nearly 50 years, scientists produced some simple and straightforward answers. Regular exercise is important, of course, and stay away from cigarettes.

 

But by far the most important factor is having a healthy diet. Eating the right foods is the most effective way to lower cholesterol and high blood pressure, the two biggest enemies against a healthy heart.

Bad Fat Often we eat the wrong foods, especially fat. There are good fats and bad fats. Bad fats are saturated fats, found in red meat, and butter, These are very harmful to the heart. Study after study has shown that the more people who eat saturated, the higher the risk of heart disease. High-saturated fat foods increase low-density arterial lipoprotein (LDL cholesterol) foods that are high in saturated fat are often high in cholesterol as well. Healthy for Living with a Healthy Heart

The American Heart Foundation recommends that we limit our saturated fat intake to less than 7% of calories daily. For example, if you get 2,000 calories a day, your daily maximum limit for saturated fat is 14 grams. That means: in addition to eating fruits, vegetables and other low-fat foods, you can get 3 ounces of lean beef containing 5 grams of saturated fat), a portion of macaroni and cheese (6 grams), and half a cup of low-fat frozen yogurt (3 gram).

Another problem of fat, called trans fatty acids, has been shown to dramatically increase the amount of cholesterol in the bloodstream. Trans fatty acids are created when manufacturers add hydrogen to vegetable oils to convert liquid oils into solid fats such as margarine and shortening. Ironically, this is meant to be a healthy alternative to saturated fat in butter. But it seems that trans fatty acids can be more harmful than saturated fats. Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of cardiovascular disease, heart attack and stroke. Healthy for Living with a Healthy Heart

Not just margarine and fried foods that may be a problem. Many cakes, cookies and other snacks contain “partially hydrogenated oils”, which also contain high trans fatty acids. Due to health risks, the American Heart Association recommends that you limit your daily intake to less than 1% of your total calories.

Some Fat Better Some fats are relatively healthy. You can easily recognize it by looking “un” like polyunsaturated fat and monounsaturated. While the fat type theses are still high in calories, in small quantities, they play some useful role. Polyunsaturated fats (found in soybeans, corn, safflower, sesame, and sunflower oils, as well as nuts and seeds) help your body get rid of newly formed cholesterol, so they keep cholesterol levels down and reduce the pile cholesterol in the artery walls.

Monounsaturated fats also appear to help lower cholesterol levels for very low saturated fats. Although they are a good substitute for saturated fats, polyunsaturated and monounsaturated fats should be used sufficiently, because high calorie counts can lead to weight gain. No more than 30% of your calories come from fat.

Peanuts are a good source of healthy fats. In a study on Seventh Day Adventists, researchers found that those who consumed nuts at least four times a week had nearly half the risk of fatal heart attacks from those who took care of them periodically.

Although the American Heart Association recommends less than 30% of calories from fat, many health care professionals recommend less. They tell people to target about 20 to 25% of the total calories from fat, which most must be in the form of monounsaturated and polyunsaturated fats.

There are other types of healthy fats, perhaps the king of healthy fats, called omega-3 fatty acids. It is found in most fish (but especially in oily and cold fish) as well as flaxseed and certain green vegetables. Omega-3s may help prevent clots from forming in the arteries. In addition, they help lower triglycerides, a type of blood fat that, in large quantities, can increase the risk of heart disease.

Studies show that eating fish twice a week, especially salmon, because it contains high levels of omega-3, can help keep your arteries clean and your heart working properly. In a

What You Can Include Actually Wished to Find out about Weapons

What You Can Include Actually Wished to Find out about Weapons

In some ways, the gun tends to be a good purchase. They can be expensive and besides they may ignite your current interest that will make you confident. But how can you find the weapon you will like? Just continue reading and you will learn to do this.

What You Can Include Actually Wished to Find out about Weapons

Look at your child’s maturation whenever paying a new weapon. A smaller gun can be a safety risk for babies and toddlers who naturally put everything from their jaws. Make sure that fresh firearms are usually held by young children. Pistols that have been for teens can easily frustrate younger children.

Good firearms should be safe and also exciting. With regard to young people, look for markers that show these basic safety and accuracy to these individuals. You can find a gun that can catch dependably if the ideal lead is hard pressed. Young adults are learning to have fun at the same time. Learning to play is the best practice.

Introduce your youth youth today to get weapons by providing your used gadget weapons that he might like. A new toy and toy game that uses non-lethal cartridges is clearly well-liked. Your child can examine their goals. A number of toy guns come with targets which means your child can practice catching lower targets.

Check the labels connected with weapons. Today, you will not find as many weapons made with harmful components as it was years ago. Still, you may still find plenty around. This type of weapon may hurt your child, if he consumes that element. What You Can Include Actually Wished to Find out about Weapons

Bring your kids together immediately after searching for their pistol. Unless you know what they want, speculate on where the firearms they would like might be attacked and also ignored. This may ensure that they find one thing that these people automatically enjoy. In addition, the item ensures you do not waste your hard-earned money on almost any book that will not double.

If almost all the firearms you get for your child are operating on battery, make sure you remove them whenever your teenagers usually use them. You will be amazed at how quickly few people are considering the battery of the marker when it bites or may chew it. Never give them time to do this.

Follow a pistol that has a good return policy. You will never know what kind of weapons a young adult possesses. Understanding this store’s trading plan can save you a lot of trouble. What You Can Include Actually Wished to Find out about Weapons

Your Guide to Barging on the Canal de Bourgogne

Your Guide to Barging on the Canal de Bourgogne

The Canal de Bourgogne in Burgundy is often revered as one of the nicest canals to navigate in France, with beautiful scenery that features charming French houses and colourful greenery. There are lots of historical sites to visit along the way too, including cathedrals, abbeys and markets. Length and Route
This 242-kilometre-long waterway connects Burgundy to Paris. If you want to expore the canal on a barge holiday in France, I would recommend travelling on the Saône Tiver from Saint Jean de Losne to Dijon, before winding down towards Monereau, passing through Yvonne, to finally reach the Seine. History and Feats of Engineering

 

Conceptualised in the seventeenth century, this canal is an incredibly well thought-out chef d’oeuvre of engineering, perfect for your barge holiday in France. The waterway opened in 1832 and took over 50 years to build. It features 127 locks, the most impressive of which is at Pouilly-en-Auxois. This lock is continuously filled by an underground reservoir via a tunnel system; it serves as a watershed from which the water flows both towards Dijon in the south and towards Migennes in the north.

The canal boasts many ingenious features. Its best one, though, is the tunnel which links the Pouilly-en-Auxois lock with the small port of Escommes. It is a very narrow two-and-a-half-mile-long underground passageway that was dug out from the rock in the early nineteenth century. Even today, it remains an essential connection between the north and south of France. Attractions en Route

The great thing about a barge holiday in France is that the canal wends its way through a number of beautiful French cities, giving you time to explore their history and soak in a little local culture. Cruising along the Canal de Bourgogne allows you to explore the Northern and Southern areas of the region.

In the north, be sure to visit the Abbaye de Fontenay. Though founded in the early 1100s, its structure has been incredible well-maintained with its cloisters, scriptorium and dormitories still intact. It’s a breathtaking piece of architecture, and now that it is a UNESCO World Heritage Site, even its gardens and ponds retain their original glory.

As you travel further down south, you’ll want to visit the monumental Notre-Dame de Dijon. It’s a Gothic-style church with an ornamented façade that boasts gorgeous columns and archways, as well as the typical gargoyles. Inside, you’ll find lovely colourful stain-glass paintings. Both edifices are an unmissable time capsule, the first providing unrivalled insight into Cistercian life and industry, while the second lets you revisit French Catholic practices.

If you have time, you should also stroll through Dijon’s market. It wouldn’t be a barge holiday in France without sampling French wines, local cheeses and artisanal breads. There are also pâté and terrine stalls that are worth a visit, as well as local delicacies like snails on offer. Make sure to try Dijon’s famous mustard and take some back with you as a souvenir. It’s a real treat for the tastebuds!

Paul Newman is the Marketing and E-Systems Executive for European Waterways, the UK’s most respected provider of all-inclusive, luxury itineraries for a barge holiday in France and other great destinations. Part of a team of experienced barging aficionados, Paul is first in line to endorse the perks of a slow-paced barge cruise to anyone looking for a unique holiday experience.

The iron sights are designed to help

Scenes of Iron

The iron sights are designed to help you when shooting with a rifle or a shotgun. They are usually made of metal and help you in taking the perfect picture. Many iron sights are made today with flat tops intended for receiving optics. Some are now even built with gas blocks that have flat rails on top, leaving guns or rifles without front sight. Many people fortunately run optical rifles only, but many people are also looking for the best scenery. Flip up The iron sights are designed to help  scenery gives you the best of both worlds. It’s designed to fold out and clenched under a scope or red dot. Reversing the scene, or reigniting the iron scenery is meant to be reserved in case of optical error, or simply let gun owners switch between optics and iron sights with their freedom. There are many options on the market today for great scenery. Some are even made of modern polymers while others can be all metal construction. The next thing to consider is if you need a rear vision or both front and rear vision. Many AR 15 Rifles are actually built with flat tops, but also a standard front sight as part of a gas block. If this is the case then your choice is simple, and you just have to decide between a metal design or a polymer. This is precisely made with a precise targeted metal sight that is meant to last a lifetime. The splendor of the flip-up back scenery is you can put it in the topmost location on your top, good for ideal eye relief, and fit under your optics. Since many Picatinny rails have numbered slots, once you finally find the ideal post for your eyesight, you can then record which number you have now quickly replace it if you feel the need to release it. All in all, the best flip up sights for AR15 rifles are some of the most customizable iron  sights you can get, the current market really lets you enjoy the versatility of temporarily positioned scenes while backing up your optics as well. If you are looking for something to help your eyesight when shooting a target then do The iron sights are designed to help  not hesitate to invest in an iron sight for your shotgun or rifle. I hope you enjoy the ocean view and many ways they are still useful in today’s optical world which is considered as the only way to shoot accurately. While I enjoy the new technology it’s also great to go back and see and use the tools used to win many wars throughout history. If this interests you then check out bluegrasshobbies.com and feel free to drop me off. The iron sights are designed to help

Avoiding Manhood Problems: Seeing Rusty Cancer

Avoiding Manhood Problems: Seeing Rusty Cancer

In the world of maturity issues, one large loom in the fear of people: cancer-related sacks. Horror stories abound about men suffering from black cancers, including some high profile individuals: Lance Armstrong was the first to cross the mind, and also the figure of skater Scott Hamilton and comedian Tom Green. The good news is that proper member care that includes monthly checking of sacks can walk a long way toward early spotting changes, and thus make men in the treatment area if anything is detected.
How to find cancer related to sack

Avoiding Manhood Problems: Seeing Rusty Cancer

Knowing and recognizing cancer signs that contain sacks is the most important part of the test related to the sack. A man must take the time to become very familiar with his special set, so that he will not have problems facing future changes. The first few times he did this test, it’s all about getting that familiarity. Once he knows everything there is to know about the way his sack is, he can look for signs of cancer containing sacks on each new exam.

Self-examination should be done at least once a month. Here’s what a man should look for:

1. Change size. There should be no sack size variation from one month to the next. If it seems that one side (or both) grows, swells or changes shape, it could be a wrong red flag there.

2. Hanging changes. How dangling boys can also be a factor audience. Looking in the mirror every now and then to make sure they look the same is a great idea. It is normal if one sack hangs lower than the other. However, if someone hangs much lower or otherwise looks different, take note.

3. Changes of lumps or bumps. Some men will have lumps or bumps in the sack, and that’s normal. In fact, one such area is probably a tiny tube carrying seeds – sometimes feels like peas or marbles between the fingers. Remember, the key here is to look for change. If there are certain bumps that have been around for years but never changed, there may be nothing. But if the lump starts to change, then it can be something.

4. Changes in tenderness. The sack should be soft and supple when the man pulls it. They should not feel hard, stagnant, or filled with fluids. If they seem to feel unwell, see a doctor to get a professional opinion.

5. Changes in pain. Checking of related sacks should not cause pain. A man should be able to roll the skin between his fingers, feel along the bottom of the sack, stir and push while looking for bumps or bumps, and even squeeze the area without discomfort. If he suddenly feels pain or discomfort while doing these things, it’s a sign he needs to check it out.

6. Member changes. Cancer-related backs can also appear in member changes. One of them is the release of clear or yellow substances from members when the sack is manipulated. This may indicate something that happened there, or it could also indicate an infection in the member itself. This type of discharge always guarantees a doctor’s visit. Avoiding Manhood Problems: Seeing Rusty Cancer

Everything You Get When Any Wanted to Learn about Pistols

Everything You Get When Any Wanted to Learn about Pistols

In some ways, firearms usually are purchases. They may be expensive and they may be curious about your own attention that can make you more confident. But how can you find a firearm that you will love? Just read on and you’ll probably know how to do that.

Everything You Get When Any Wanted to Learn about Pistols

Think about the readiness of each child while getting a new weapon. Small markers are generally a risk with regard to very young children who naturally put everything in their jaws. Make sure new markers are usually kept clean of young people. Weapons that have been designed for teenagers can potentially infuriate younger children.

Good weapons should be both safe and attractive. With regard to youth, look for weapons that train these people security and also its accuracy. You will find a marker that can catch reliably if the ideal result can be forced. Teenagers tend to learn great enjoying themselves simultaneously. Mastering through the game is the leading education. Everything You Get When Any Wanted to Learn about Pistols

Add the young people to the markers by giving them a dummy marker that they can easily use. Any toy weapon that uses non-lethal main points is usually highly favored. Your child can easily experience his goal. Many toy guns have a focus which means that your child can easily train to capture smaller objects.

Make sure the weapon labels. Today, you do not find many pistols made from toxic pieces as we have faced many years before. However, you may still find some whereabouts. Most of these weapons can damage your son or daughter, he should be part of it.

Bring your sons or daughters plus while shopping for their own weapons. Unless of course you realize just what they need, guess when the signs they will enjoy will likely be achieved and also miss them. This will ensure that they find one thing that can be enjoyed by many people. In addition, the item ensures you do not waste your dollars on almost any weapon that will not double.

If almost all the weapons you get for your child work using battery power, make sure to get them out as soon as your teenager is with him. Choose awe by how easy it is just for young people to expend new battery power from this type of firearm with a bite or even chew it. Never let them have to do that.

Follow a marker that has a good return policy. Because it recognizes the types of weapons that can include young people. Knowing your store’s exchange coverage will save you a lot of trouble. Everything You Get When Any Wanted to Learn about Pistols

Dare to Dream of a White Christmas in Courchevel

Dare to Dream of a White Christmas in Courchevel

Imagine waking up to a scene of snowy mountains and pine trees capped with a fresh dusting of snow on Christmas morning. Well, if you book a ski holiday to Courchevel for the festive period, this is exactly what you and your kids can expect!
In addition to enjoying a perfect winter wonderland, you and your family will be able to enjoy many festive activities in the resort, ranging from fantastic French-cooked Christmas dinners to a torch-lit descent for the kids to enjoy when the sun goes down.

 

The best part is that all of this couldn’t be easier to reach from the UK, as there are regular flights to Geneva from most UK airports, as well as excellent transport links from Geneva to Courchevel.

Courchevel for Families

While the exclusive Courchevel resort of 1850 is a perfect destination for many couples and ski enthusiasts, families with young children may prefer the lower resorts of 1550 and 1650, which are smaller and have a more family-friendly and intimate feel.

All of the resorts have their own children’s ski schools (I highly recommend learning with the French ESF – let them know that your children are English, and they will put them in an English-speaking class). What’s more, there are nursery runs, snow playgrounds and beginner slopes in each of the resorts.

When you venture away from the slopes, you’ll find that there is as much to do off as on the snow. For example, why not take the family ice skating, bowling or to the cinema?

What to Expect During the Festive Season

As you make your way from Geneva to Courchevel, you’ll feel the excitement of your children growing when you drive into the heart of a Narnia-esque landscape of snowy mountains and pine forests.

When you reach the resort, you’ll discover that the French embrace the magic of the festive season just as much as we do back home. The high streets in all of the resorts sparkle with Christmas lights, giving the entire area a truly magical feel.

Festive treats are likely to include carols and fireworks, traditional markets, a parade, tons of hot chocolate and live music events, as well as traditional Christmas meals in its many restaurants.

Highlights for 2017 include a torch-lit descent that’s led by ESF instructors and that features Santa as a special guest, as well as a special Boxing Day luge event.

Lastly, don’t forget that you’ll also be able to ski on Christmas Day. All of the resort’s lifts and pistes are open all day. Who knows – you might even discover Santa practicing his carving turns!

How to Get There

The resort is served by four airports during the ski season: Chambery, Lyon, Grenoble and Geneva. For the most regular and stress-free connection, choose a flight to Geneva with providers such as easyJet, British Airways, Swiss International or Air France.

For a completely hassle-free way of getting your family from the airport to your resort, simply book an airport transfer with Shuttle Direct before you leave home.

Let us know how many of you will be travelling, how many child seats you will need, and what ski equipment you will be carrying, and we’ll meet you at the airport with the perfect transport for you and your family.

Author Plate

Cruising the Waterways: Spontaneous Moments and Cultural Experiences

Cruising the Waterways: Spontaneous Moments and Cultural Experiences

For the uninitiated, the idea of a barge holiday may seem like an odd way to see a country. However, ask anyone who has travelled the waterways of Europe and they will explain with gusto the beauty of cruising through foreign landscapes, tasting gourmet food and wine and learning about local culture and customs.
A barge holiday offers an intimate and immersive way to explore a new place. Not only will you get a novel perspective of the landscape from your position on the water, you will gain inimitable insights from experiences catered to your own tastes and interests.

 

Spontaneous Moments

Though a barge holiday with European Waterways is always meticulously planned, the gentle rhythm of travel allows plenty of time to become acquainted with some of the more unusual aspects of a country or region. Of course, we enjoy showing guests iconic architecture and famous landmarks, we know that they equally appreciate unplanned, authentic moments where they can truly connect to people and places.

This is what we call an ‘insider experience’: an experience possibly unique to the small group of people travelling on your hotel barge creating a memory you will cherish forever.

We love spontaneous moments in which our guests can form relationships with people they meet along the journey. For example, one memorable afternoon our guests were treated to a private tour of a Burgundian lock-keeper’s immaculate garden and cottage before being asked to share a glass of Pastis. They bravely joined him in a game of boules and though our guests played valiantly they were thoroughly beaten by the locals! In the past, our holiday-makers have received a tour of the beautifully tended grounds of a Scottish castle and given a knowledgeable talk by the head gardener.

As many of our guests are wine connoisseurs, we often seek out interesting wine-related adventures. One fortunate group were shown round a beautiful Renaissance castle by the owner himself. The count then took his fascinated visitors down into his excellent wine cellar – we were all very envious! There is also a certain wooden boat on the River Loire well-known to our guests. The hospitable owner is very happy to share a carafe of crisp white wine with his passengers.

Cultural Experiences

We try and lead our guests away from the typical tourist haunts and introduce them to locals whenever possible. From master clockmakers in Holland to builders in a Thames-side boatyard, these craftsmen always have stories to tell and are a fantastic way to tap into the rich history of the waterways. We encourage an appreciation of traditional values and skills – whether the job is the manoeuvring of delicate cogwheels or the creation of an entire vessel, you’ll be impressed! Meeting and learning from locals is one of the best ways to gain a comprehensive cultural knowledge of a region that a guide book just couldn’t deliver.

If you crave a real understanding of the places you visit then maybe a barge holiday is just what you’re looking for.

Paul Newman is the Marketing and E-Systems Executive for European Waterways, the UK’s most respected provider of all-inclusive, luxury barge holiday itineraries. Part of a team of experienced barging aficionados, Paul is first in line to endorse the perks of a slow-paced barge cruise to anyone looking for a unique holiday experience.

Private Excursions Falmouth Jamaica

Private Excursions Falmouth Jamaica

Evidently there are many great excursions in and around Falmouth Jamaica. Pre-booking your private shore excursions before arriving in Jamaica is the best option; careful planning allows for doing more and seeing more of the island within the limited time that will be spent on the beautiful island.

To experience the wealth of Jamaica’s history you will need to visit the Georgian Town of Falmouth with its interesting stories and exquisite architecture; they tell tales of the island evolution from its colonial past and its present progression into the paradise that it is today. The town has managed to preserve the ambiance of a European town, and for this reason it manages to create a serene feeling for those who visit.

This stunning town of Falmouth, boasting the exquisite European architecture is pleasing to the eye. For size, Falmouth is a small town, but is perfect as an entry point to the island. For this reason, the town is home to one of Royal Caribbean Cruise Line Ports. Situated on the northern coastline of Jamaica, Falmouth is between 30 and 60 minutes to some of the island’s best excursion sites.

Leaving from the Pier in Falmouth, the landscape will tell the story of the region’s colonial past; once being a major player in the sugar industry, the port that is now used by Royal Caribbean was once used as a commercial port where rum and sugar was shipped to Europe. The Hampden Plantation was where the sugar cane was grown and the sugar processed in the mills located on the property. Today, the site now houses the Hampden Rum Factory which offers tours of the facilities. It is a great experience for cruisers arriving at this port.

Rafting on the Martha Brae is another excursion that is very close to the Falmouth Port. It is a romantic experience for couples and is great for kids also. For older folks, this is a wonderful activity, making it a perfect choice for families. The rafts are handmade by locals; designed using the shoots of the bamboo plant. The Martha Brae River is tame body of water making raft rides down the river quite smooth and enjoyable. It doesn’t get better.

The town of Montego Bay is just a 30 minutes’ drive west of Falmouth. Being in this resort town you are guaranteed to have a great time. You have the choice of Great House Tours; either at Greenwood or Rose Hall for a peek into Jamaica’s past. The Rockland Bird Sanctuary affords a once in a lifetime experience to interact with some of the most gracious species of birds. There is golfing at one of the many courses; shopping for souvenirs, and a trip to the beach are just some of the activities in Montego Bay in which Cruisers arriving in Falmouth could indulge.

To the east of Falmouth there is the town of Ocho Rios, home to some of the best waterfalls in the world. The Dunn’s River Falls need no introduction; it is Jamaica’s premier tourist attractions featured in many travel magazines. It is 600 feet of gushing water, cascading down the rocks; great for climbing.

The Blue Hole Secret Falls is another waterfall in Ocho Rio; though not as popular as the Dunn’s River Falls most people think that it is a better experience. This is possibly because the Blue Hole Secret Falls offer ropes wings, cliff diving, jumping, swimming and cave exploration. Visitors report the thrill of the experience as being unforgettable. It one of the must do things in Jamaica whether you are staying in a hotel or as a Falmouth Cruise Excursions.

Everything You Can Ever Need Before Realizing Pistols

Everything You Can Ever Need Before Realizing Pistols

Often, a gun is usually a major investment. They can be expensive and they can also trigger your own curiosity that will make you more confident. Though how do you find the weapon you like? Keep reading and you have to learn how to do it except.

Everything You Can Ever Need Before Realizing Pistols

Look at the maturation of a child whenever he gets a new weapon. Small weapons are usually harmful to babies and toddlers who obviously fit every little thing on their lips. Make sure fresh markers are usually kept away from small children. Weapons intended for older children can easily frustrate young people.

Great weapons must be safe and loud as well as exciting. With regard to teenagers, look for pistols that educate these people your security in addition to the accuracy. You will find a gun that can explode dependably if the correct lead is usually pressed. Teens tend to learn to have fun too. Learning by doing is the cutting edge training.

Introduce the fresh teen to a weapon that gives you used markers of gadgets that they might like. New toy guns that have non-lethal bullets are actually favorites. Your child can experiment with creating goals. Some toy markers have a purpose so your child can certainly exercise to capture a smaller subject. Everything You Can Ever Need Before Realizing Pistols

Look for labels involving pistols. Right now, you will not find many weapons built with deadly parts like we have the previous generation. Although, you can some around. Most of Everything You Can Ever Need Before Realizing Pistols these weapons can hurt your child, need to take part of the item.

Acquire your children t ogether while purchasing their firearms. Unless you already know what they want, speculate when the weapons they will enjoy may be attacked and also missed. This can guarantee they find something that these people believe will get pleasure from. Furthermore, it assures you that you are not wasting your money with almost any sign that will not be used.

If most of the weapons you get to your child are only on battery power, be sure to take them off when your child actually uses them. Choosing to be amazed how precisely easy it is to get a young child to take battery power from a mouthful or even chew it. Never ever give them a chance to make it happen.

Follow a weapon that has a good back guide. You never learn the types of rifles that might include teenagers. Simply by finding out the store exchange plan, will save you a lot of trouble.