How To Cook A Romantic Dinner That Your Partner Will Never Forget

 

Discover The 7 Amazing Benefits of Paleo Diet Cookbooks

 

Click Here For Instant Access To
The Paleo CookBook

Paleo cookbooks what? This is probably your first reaction when you saw the headline of this article. Well, to be honest with you, not many people are aware of the so-called Paleo (read: Paleolithic) diet.

To give you an overview, the Paleo diet is a nutrition program that closely resembles the diet of our Paleolithic ancestors. There are several books and studies about this type of diet. Advocates of the Paleo nutrition contend that the diet of Stone Age cavemen consisted primarily of proteins and fats. These gave them enough energy and nourishment that enabled them to build strong and trimmed muscles. The basic nutrition of Paleolithic humans also helped them to avoid affluence or lifestyle diseases which are very common nowadays.

Unfortunately, it is not easy to follow the original diet of our Paleolithic ancestors. That is because modern staples have generally relied on grain-based, poultry-supplied, and processed foods. And these foods are not included in Paleo nutrition. So it is not surprising to see some people experiencing difficulties in following the Paleo diet.

The Paleo Diet Explained

If you are planning to start a diet based on Paleolithic nutrition, then you need a comprehensive cookbook that will help you to prepare your food. Here are some of the most important benefits that you can enjoy if you have handy Paleo recipes.

1. Preparing your food would be much easier.
2. You can ensure that you will follow your diet.
3. You still get to eat tasty and delicious meals.
4. You will never get bored with your nutrition program.
5. You can effectively plan your meals everyday.
6. You can prepare a Paleo meal even if you are always on the go.
7. Most important of all, you can ensure that your meals are healthy and nutritious.

With these benefits, who would not want to have Paleo diet cookbooks?

Three Traditional American Recipes

 

Click Here For More American
==>Secret Recipes<==

There is no denying that American-style food has had a very large impact on cuisine all over the world! No, I don't just mean fast-food, either! Traditional American foods such as the Coney Island-style hot dog, potato chips, fried chicken, and hamburgers with fries are just a few things that, while not all being essentially American, have reached the world through popularity in America. While it is hard to narrow them down, I have included in this article three of my favorite American recipes. I hope you enjoy them!

Oven-Fried Chicken

Ingredients:
1 cup low-fat buttermilk
4 (8-ounce) chicken breast halves (with bones)
1/3 cup all-purpose flour
1/3 cup cracker meal
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 tbsp butter

Directions:
In a shallow bowl, combine the buttermilk and chicken. Be sure to turn the chicken to fully coat it with the buttermilk. In another shallow dish, mix together the cracker meal and flour. Take the chicken from the buttermilk and place it onto a sterile surface. Sprinkle the chicken with half a teaspoon of salt and pepper. Dredge the chicken through the four mixture and shake off the excess bits of flour, then set the chicken aside. Repeat this process with each chicken breast. Melt the butter in an oven-proof skillet and cook the chicken on both sides until golden brown. Remove the pan from the range and place it in an oven preheated at 425 degrees F for about half an hour. Fried chicken is traditionally served with mashed potatoes and cole slaw.

Biscuits and Sausage Gravy

Ingredients:
(gravy)
1lb sausage meat
3 tbsp flour
2 - 3 cups milk
Salt and pepper to taste
(biscuits)
2 cups self-raising flour
1/4 cup of shortening
1/4 cup of milk

Directions:
Crumble the sausage meat in a frying pan and cook until the meat is no longer pink. Add in the flour one tablespoon at a time and stir quickly. Keep stirring until a paste forms, and crank up the heat to high. Add in the milk, stir, and then add the salt. This mixture should be quite thick. To make the biscuits, mix together the shortening and flour using a pastry cutter, if you have one. Add in the milk, stirring as you do so. Knead the dough in the bowl, then transfer it onto a floured surface. Roll it out and cut into circular shapes (I find a drinking glass works well for this). Place the biscuits on a baking sheet and bake at 425 degrees F for about 10 - 15 minutes, until the biscuits are golden brown. Serve the biscuits open-faced or cut up, with sausage gravy poured on top.

Pecan Pie

Ingredients:
3 eggs
3/4 cup granulated sugar
1/4 cup brown sugar
1 cup corn syrup
2 tbsp unsalted butter
1 1/2 tsp vanilla extract
1 1/4 cups pecans
1 (10-inch) pie crust (unbaked)

Directions:
Beat the eggs together, then add the corn syrup, granulated sugar, and brown sugar. Melt the butter and add it to the egg mixture. Mix well while adding in the vanilla and pecans. Carefully pour this mixture into the pie crust (you don't want to over-fill it). Bake at 350 degrees F for about 50 minutes, or until the pie has set. Allow the pie to cool before serving. Traditionally served with a scoop of vanilla ice cream.

Want to copy over 200 American secret recipes? Click on the banner below.

Learn Perfect Pitch

 

Click Here To Learn More About
The Pure Pitch Method

In this article I'll show you how to achieve "Perfect Pitch" .

Here are the steps to learn it: First you need to be able to remember one particular pitch so that you always have a reference point. The next few paragraphs will talk about

"HOW TO LEARN ONE PARTICULAR PITCH."

DECIDE WHAT INSTRUMENT?

Decide which instrument you want to learn a pitch from (any instrument is fine, but choose the instrument that you play most often).

WHAT PITCH?

Decide what pitch you want to permanently remember. You must remember it perfectly in your own ear, and be able to identify this pitch anytime of the day or night. Choose the easiest note possible to learn; a note that you think you play the most often. If piano is your instrument, a good note to learn would be C (since "C" is in the middle of the staff). For Guitar I would learn your tuning note "E" and for Wind Instruments I would learn a "Concert Bb." Since I'm a trombonist, the first note I learned was a Bb. A good note to permanently memorize for string players would be an "A" since this is your tuning note.

The Pure Pitch Method Quick Video Overview

LEARN YOUR NOTE VERY DEEPLY

Go to your instrument and play the particular note over and over again (about 5-10 good times). Really get to know the sound of the note in every way. After that, leave your instrument for a few hours, do something else and try to remember that particular pitch in your head as you are going through your daily activities. A few hours later, go back to your instrument, play the note again, and see if you kept the right pitch in your head.

KEEP COMING BACK

This step is really important. You must keep coming back to your instrument a few times each day and play your special chosen note until it becomes permanently remembered in your mind. When coming back to your instrument, if you keep losing the pitch, don't worry. Sooner or later, your brain will remember the pitch if you keep trying. The ultimate goal is to see if the note you tried to keep in your head is the same as the note you played on your instrument. If it is, then you are getting closer to having PERFECT RELATIVE PITCH. Being able to recognize pitches (by ear alone) is an extremely helpful tool for those in the music fields (like performing, teaching, and arranging music). Learning relative pitch can ultimately lead you to do things like:

---Easily write down songs that are in your head.

---Immediately be able to mimic other people when they play something on their instrument.

---Instantly write down any music that an artist just played.

---Be able to perform as a guest in bands and always know what key they are in.

---For music teachers the possibilities are endless for possessing this skill.

After a few weeks of diligent practice, you will know your particular pitch so well, that I could call you at 3:00 in the morning and ask you to humm (or sing) your pitch (and you'd do it perfectly).

HOW TO GET PERFECT PITCH FROM RELATIVE PITCH (be able to name any pitch at lightning speed).

This is no easy feat at first, and it takes serious dedication to be able to name any pitch at lightning speed. But I will now tell you what you need to do:

START LEARNING YOUR THEORY

To get perfect relative pitch, you need to LEARN YOUR INTERVALS EXTREMELY WELL and you should also know your scales, keys, and basic music theory (stuff like note names, sharps, flats, modes etc). The trick to learning perfect pitch from relative pitch is to USE YOUR LEARNED PITCH AS A REFERENCE POINT TO LEARNING THE OTHER 11 NOTES OF AMERICAN MUSIC (just remember, there are only 12 possible notes to learn on any instrument). You only have to memorize one note, and the other 11 notes come from intervals in relation to the memorized note.

A REAL LIFE SITUATION

Let's say that you learned "A" for your particular pitch. If someone were to play an "E" on the piano and ask you what pitch they played (without you looking at the piano); you will have to be able to HEAR THE INTERVAL from the note you learned in your head (which is "A" in this case) to the pitch that was sounded on the piano (which is "E").

There are twelve intervals that you need to learn. I'll list them here:

Minor2nd, Major 2nd, Minor 3rd, Major 3rd, Perfect 4th, Tritone, Perfect 5th, Minor 6th, Major 6th, Minor 7th, Major 7th and Perfect Octave.

These intervals need to be learned not only in your mind, but also on your instrument. On your instrument they need to be played from any given note and you should immediately know the note you ended up on. If I told you to play a Perfect 4th above a "G," you would need to be able to do that on your instrument (in this case you would end up on a "C").

To Learn The Secret Method Of Pitch Recognition That Allowed A 16 Year Old Teenager To Master Absolute Pitch And Relative Pitch In Less Than 6 Weeks Click The Button Below!

---------------------------------------------------------------------------------------------------------------------------------------
Martin Brunelle is a part time band teacher, and online sheet music seller. My sheet music store is at http://www.CenturySheetMusic.com Let me know if you have any questions. My email is: brunelle.martin@yahoo.com
----------------------------------------------------------------------------------------------------------------------------------------

Can You Really Prevent Stretch Marks?

 

Most women are keenly aware of the ugly, discolored scarring known as stretch marks. As a matter of fact, there is an entire beauty industry centered around the removal of these unsightly skin defects. But what about stretch mark prevention?

You may be wondering if it is just a myth or whether a person can really do something to prevent stretch marks from developing. Clinical studies tend to be inconclusive in this area, but a large number of women have learned through personal experience that certain preventive actions can help minimize the risk of getting stretch marks.

These actions are detailed below and should be seriously considered by any woman that wishes to take a proactive approach in the fight against stretch marks. But first, let’s take a look at the real cause of stretch marks.

What Causes Stretch Marks?

The surface of the skin is generally fairly elastic, but when it is stretched beyond its capacity, damage can result. It is usually during periods of rapid weight gain and subsequent loss that you are at the greatest risk of developing stretch marks.

Prime examples of this weight change cycle can be identified during:

- Pregnancy

- Weight training

- Rapid weight gain and loss

- Growth spurts in teens

During these periods of physiological change, the normal production of collagen is disrupted. It should be noted that collagen is an important protein, with an essential role in providing pliability and elasticity to your skin. As a result of this disruption, the skin loses some elasticity and when stretched beyond its limits, white or red scars may appear. These scars are what are traditionally known as stretch marks.

Will a Stretch Mark Prevention Program Really Help?

Obviously, if you had a choice, you would agree that it is preferable to prevent stretch marks from developing in the first place, rather than trying to treat them after the fact. Unfortunately, there is no guaranteed method of preventing stretch marks, even though there are a number of products on the market that will make this claim. It is just not true.

The good news is that there are products that are proven effective in increasing the elasticity of the skin. It is believed that these natural creams and oils prevent stretch marks by attacking their root causes – loss of elasticity and sudden trauma through overstretching. To increase the effectiveness of these products, it is recommended that they be used as part of an overall skin conditioning program.

Stretch Mark Prevention Tips

As Ben Franklin so aptly put; ‘An ounce of prevention is worth a pound of cure!’ And no truer words have been spoken regarding an approach to stretch marks and their treatment. So, to help give you a jump start with your stretch mark prevention program, a number of helpful tips are provided below:

Tip#1

If you are thinking about getting pregnant, or are presently in the mother-to-be state, try starting an exercise program. Continue this regimen throughout your pregnancy and it should help in reducing a lot of the stretch marks that may have developed naturally during the process. An exercise program works by helping you to limit your weight gain and, therefore, limit the trauma and overstretching of your affected skin. Of course, before you start any exercise program, please check with your doctor.

Tip #2

Try using natural stretch mark products that inherently have the exceptional ability to increase the skin’s elasticity. Products made with cocoa butter and other natural ingredients are your best bet. Many women who have endured pregnancy swear to the effectiveness of this method.

Tip #3

To supplement stretch mark creams and oils, you should consider using a body brush to massage the affected areas where you want to prevent stretch marks from forming. This is usually on the thighs, breasts, buttocks, and arms. This extra effort helps increase the circulation to the skin and helps the absorption of the cream into the affected area.

Tip #4

If you are on a diet, moderation is the ‘keyword’. A diet encouraging slow weight loss will minimize trauma to the skin and allow the skin to better adjust to the weight changes. This will help reduce the likelihood of stretch marks.

At the end of the day, there really is no single fail-safe method to prevent the formation of stretch marks. But a stretch mark prevention program, based on a combination of natural stretch mark products and the helpful tips provided above, should dramatically increase your odds of reducing or eliminating stretch mark development. Give it a try - you have nothing to lose and everything to gain!

---------------------------------------------------------------------------------------------------------------------------------------
Learn how to prevent stretch marks by visiting http://www.stretchmarkmagic.com for tips on stretch mark prevention and help in evaluating strecth mark treatments.
----------------------------------------------------------------------------------------------------------------------------------------

German Translation Exam Challenges – Translating the Basic German Sentence Pattern and Variations

 

 

Do you have to learn to translate from German into English in a hurry? Maybe your academic career depends on it. Some programs require that you pass a German translation exam. To get a head start, read on for some tips on how the German basic sentence pattern works.

When you approach a German sentence, it's easy to assume that you can just translate from left to right. It seems the logical thing to do -- but unfortunately it often gets you into hot water, especially when it happens during a German translation exam. To get around that problem, it helps to know how a basic German sentence is put together.

The Basic German Sentence Pattern:

Here's the basic pattern of a German sentence:

____ V(infl) (____) (____) (____) (...) (V(rest))

Let me explain:

We have here slot 1 before V(infl), several optional slots after V(infl), and then V(rest), which is also optional.

Rocket German Quick Video Overview

 
Here's how it works:

In a very basic sentence, slot 1 is occupied by the subject of the sentence.

V(infl) means the inflected part of the verb. Which means, the part that changes endings depending on what the subject is. V(rest)) means the rest of the verb. This is actually optional. Not every verb has a "rest." Many verbs just have the inflected part. So a simple sentence could be as follows:

"Die Katze schnurrt." "The cat purrs/is purring"

However, if there's more to the verb, as in "hat geschnurrt," then "hat" is the part of the verb that changes based on what the subject is, and "geschnurrt" is the rest of the verb.

Where is the subject?

Most German sentences don't actually have the subject at the beginning of the sentence. That first slot can be occupied by just about any other part of the sentence.

If a part other than the subject is in that slot, the subject will always move to the slot right behind V(infl). So that's where you can find it when you are translating a sentence and are wondering where the subject could possibly be.

So what else can be in that slot?

Let me count the possibilities for you:

1) Subject

2) Direct Object

3) Indirect Object

4) Prepositional Phrase (generally with adverbial function)

5) Adverbs

6) Whole Adverbial Clauses

7) Parts of Vrest

That's right. Practically anything is game for that slot. That position basically highlights that information -- or rather, "topicalizes" it. This means it indicates that this is known information that the rest of the sentence will elaborate on.

For example:

"Den Hund hat the Katze angefaucht." "It was the dog that the cat hissed at"or... "The cat hissed at the dog."

You can tell that the dog is the object because of the article "den."

Knowing how the sentence pattern works, along with paying attention to the verb and knowing cases and gender, really helps identify what's what in the sentence during a German translation exam.

What if there is ambiguity?

In case you wondered, there are very few trick sentences. If there would be ambiguity between the subject and the object, you can usually count on them being in the traditional place.

"Die Katze jagte die Maus unters Sofa." means "The cat chased the mouse under the sofa."

Sure, theoretically, it could also mean "The mouse chased the cat under the sofa." But how likely is that? Not very. Just go with the most normal meaning, and you'll be right 99% of the time. And for most German Translation Tests, that's plenty good enough.

Still nervous about your German translation exam? Or maybe you just want to practice your German. Click On The Banner Below

-----------------------------------------------------------------------------------------------------------------------------------------------
Either way, if you want more of my tips, please sign up for my FREE German Translation Tips at http://www.GermanTranslationCoach.com. You'll also find out about translation coaching, including group coaching, if you do.
-----------------------------------------------------------------------------------------------------------------------------------------------

Which French Language Program is the Best?

 

Are you interested in learning the complicated, beautiful language of the French? If you want to learn French online and get ahead of the rest who still aren't bilingual and passing up amazing job opportunities and social interactions-make sure you read this to the very end. You can learn the language online, you just have to pick the right French language program. Unfortunately, there are a lot of options online and it's hard to choose which one is right. On the flip side, there are a lot of great free resources as well. So, what should you do? Read on to find out.

Thanks to the internet, we can now gain access to tons of free resources online to learn virtually any language with. There are audio clips, video files, free E-Books and so forth. It's a huge privilege that we are able to have these materials for free, but at the same time, you get what you pay for. I found in my research I had to look pretty darn close for material that was quality and delivered accurate information. That being said, I was eventually forced to go looking to find out which French language program is the best, so I could kick my training into full gear.

Rocket French Quick Video Overview

The internet can offer you a do-it yourself French language program applicable to what you need. With just a short time of research, you will surely find one that will not only fit your need but also your budget. You should also consider how you wan to learn the language, whether you are a visual learner who prefers a program with many illustrations or you prefer to use an audio CD where you can keep on repeating what you hear to follow the lessons.

Some French language courses that might match up to what is considered the best French language program would be sequential training. For example, make sure the course walks you through the different speaking levels, gradually increasing your knowledge and vocabulary. Not all courses do this, so it's an important thing to know about any potential course you might purchase. There are a lot of courses claiming to be the best, but in my experience it's the program that incorporates audio and visual aids. This might be different for you, so always do your due diligence to find the one that's right for you by visiting reviews and other online testimonials to see what course might be right for you.

---------------------------------------------------------------------------------------------------------------------------------------------------
Ready to learn more about how to learn French online? Head on over to the Best french language program to learn a whole lot more
-----------------------------------------------------------------------------------------------------------------------------------------------------

The Best Way to Learn Spanish and How Long Will it Take?

 

 

There are two questions which are asked of me most often. The first is what is the best way to learn Spanish? The second is how long will it take to learn Spanish?

There is no one answer to either of these questions.

With respect to the best way to learn Spanish - we all have different learning styles, so the answer is perhaps unique to each of us. The best methods will, however, have certain common characteristics.

To learn any language, including Spanish, there are certain prerequisites:

1. You need to develop a vocabulary
2. You need to master verbs and conjugation
3. You need to develop an understanding of word association and structure
4. You need practice, practice, practice

To the extent that your practice can be in an immersive environment, so much the better! Speaking with or to native speakers of Spanish will get you so much further, so much faster. No language is spoken is a technically correct way by native speakers, and hearing them speak the real language, and participating in such conversations is invaluable.

Rocket Spanish Quick Video Overview

Of course, it is not practical in many cases to pack up and move for two or three months to attain that environment of immersion, but now there are online solutions which do an increasingly good job of simulating immersion. One in particular, Rocket Languages Spanish Premium incorporates tools like Mega Vocabulary, Mega Audio, and Mega Verb. These highly interactive tools, along with an exclusive learning Spanish forum and learning Spanish lounge really add value to their courses.

None of this is any good without effort on your part. The tools and programs are available to help you learn Spanish quickly, but this is a nice transition to the second question.

How long it will take depends entirely on you. If you have an hour or two to spend daily using the tools and programs, you can be relatively conversational in eight weeks or so. Strangely, if you only spend every second day on the course, while you would thing it would take twice as long, in reality it will take three times as long. You must be consistent.

Therefore, except for those lucky people who can move to Spain or Latin America for two or three months, the best way to learn Spanish is with one of the excellent learning Spanish programs available online. And for those who are prepared to practice every day, conversational Spanish level can be attained in eight weeks, with basic phrases mastered in seven days.

Are you ready to learn Spanish? Click On the Banner

---------------------------------------------------------------------------------------------------------------------------------------
The author operates a Language Learning website, and you are welcome to view his Best Way To Learn Spanish recommendations.
----------------------------------------------------------------------------------------------------------------------------------------

Woodworking Tips For a Beginner

 

 

 

Woodworking can be a fun hobby or even a full-filling career. When you are first starting out as a beginner woodworker you may have a lot of questions about what to do and what not to do. Some beginners might take on too much too soon or spend a lot on expensive woodworking tools and machines that they may not need-so make sure you do your research. Even some basic techniques are very confusing or easy to do incorrectly when you are first starting out. So make sure you get the proper training to get started the right way.

Many fine woodworkers learned their skills by just jumping in and trying to build something. Don't be in a hurry though, even those brave souls that start from scratch with no preparation often end up seeking out some books, magazines, or experienced woodworkers to figure out how to do it right.

Woodworking 4 Home Quick Video Overview

Here are a few tips to keep in mind when you are starting out:

• Start with familiarizing yourself with the basics. Learn about different forms of woodworking, types of trees and woods and how they are used, various tools, etc.

• When you're knowledgeable enough about the basics, plan what type of woodworking projects interest you. Once you have a plan you can move on to reading books or even taking classes that teach hands on skills in your choice of a woodworking project.

• Enroll or take a few classes near your area, possibly a beginner class through the local college or something taught by an experienced woodworker. The important thing is it will give you a clear overview of different tools and woodworking safety to get you started.

• If you are not a big fan of taking classes, but you know a person who is skilled enough in woodworking to train you then you can ask them a favor if they would let you assist them with a project, or perhaps show you how it is done. Most woodworkers are pleased to share and talk about their art. Chances are it will be their pleasure to oblige.

• However, if you are brand new to woodworking and haven't really used tools before, you can opt to consider starting with a precut kit. Usually, most kits consist of wood that is already cut in the appropriate shapes and sizes. It would be up to you to follow the instruction and assemble the pieces together. These kits only require nailing, screwing, gluing, sanding, and finishing. Some great beginner woodworking projects are benches, plant holders, birdhouses and feeders, and many other fun items to get you started.

Until you think you're ready to advance to more complex projects, don't worry about planning and sizing your own lumber. Until you are comfortable you can purchase lumber already prepared and cut in many different widths. Other turned pieces are also readily available pre-made, like table legs and chair spindles. Slowly ease into some of those more complex projects over time by adding greater levels of difficulty to each project.

 

---------------------------------------------------------------------------------------------------------------------------------------------
For more beginner woodworking tips take a look at Eric Willey's other articles about woodworking. Finding the best wood working ideas for a beginner is a great place to start.
----------------------------------------------------------------------------------------------------------------------------------------------

Tips For Losing Belly Fat and Getting 6 Pack Abs For Summer 2010

 

 

Before following a diet, you should know what causes belly fat. Here are some known major causes:

1. Eating too much carbohydrates and sugar. Rice is the main source of carbohydrates. It is a staple food for most Asian countries. It is an energy-giving food. Too much intake of this nutrient gives your belly additional weight.
2. Poor diet. Unbalanced and unhealthy diet can contribute to unwanted fats.
3. Lack of exercise. Unwanted calories and fats should be burned by doing physical exercise.
4. Stressful lifestyle

In other words, diet alone is not only the main cause of obtaining belly fats. Other factors contribute as well. There are no sure-fire tips to help you in losing belly fat and getting 6 pack abs on the spot.

The Truth About Abs Quick Video Overview

 

But here are some tips that may help you achieve a gorgeous, well-toned and trimmed abdomen:

1. The first rule - as others say is that to curb down your carbohydrate intake. It is true, provided that you have a solid healthy diet plan to follow. You may consult a nutritionist regarding what kind of diet to take to ensure that your body will still get the required essential nutrients.

2. Skipping meals is a big no-no. There is a myth that skipping dinner will help eliminate belly fats. This isn't true. If you starve yourself, you have the tendency to eat more than the usual, contributing more on accumulating unnecessary fats.

3. Eat a well-balanced diet. Remember the grow-glow-go food pyramid? But for those over 30 years old, it is advisable to eat more fresh vegetables and less with meat.

4. Exercise, exercise and exercise. To tone your abdomen, you must know the suitable exercise for the midsection body. A good form of exercise for the purpose of achieving a 6-pack abs is the curl-ups. For starters, you can do 10 curl-ups every morning before breakfast. Other forms of exercises are also good for the body; you may also want to try some of these.

5. Maintain a fit and healthy lifestyle. Drink liquors moderately, as product advertisers say, but it is much better if you completely avoid it.

6. Give yourself ample time for rest and sleep. Lean muscles cannot be achieved if coupled with lack of sleep. Give yourself a good form of relaxation for both the body and mind. You may want to take yoga courses.

7. Bear in mind that not all people are the same. Techniques in losing belly fat and getting 6 pack abs may vary for some people.

---------------------------------------------------------------------------------------------------------------------------------------
It is really possible to quickly and effectively loose your belly fat and show your abs! See what Matt did by following this program.
----------------------------------------------------------------------------------------------------------------------------------------