Basic Tips to Find a Better Organized Dental Care Regimen

Your poor dental care regime can lead to various serious conditions ranging from cavities and tooth decay to Periodontitis, Gingivitis and permanent loss of teeth. Fortunately, a well organized dental care regimen and regular cleaning of teeth can keep most of these problems at bay.

Poor Dental Care and its Problems

Not cleaning your gums and teeth everyday can lead to a risk of their decay. The earliest signs of tooth decay include pain while biting into food, visible gaps or holes in your teeth and increased sensitivity-which leads to bleeding and pain in the mouth cavity. It is important to wash your mouth after every meal and rinse it clean of the smallest particle of food consumed by you. The carbohydrates present in the ingredients used for preparing your food and drinks provide the breeding grounds for bacteria which cause cavities.

These bacteria are capable of forming plaque on teeth, well within 20 minutes of consuming your meals. This makes it all the more important to brush your teeth more than once-especially if you are obsessed with frequent snacking and love to eat food rich in high carbohydrates like chocolates or ice creams. It is good to remember that bacteria exists your mouth cavity at all times and therefore it is necessary to cut down on sugary foods and indulge in frequent cleaning processes. This goes a long way in preventing teeth decay.

Recommended Routine for Dental Care

You must strive to keep your teeth and clean and free from any cavities by following a simple dental care regimen of twice-daily flossing and brushing. Regular visits to your dental clinics and dentist is essential for assessments of any signs and symptoms of mouth diseases and professional cleaning. For best results, you must also use the oral rinse, dental floss or toothbrush recommended by your dental expert. An increase in the usage of technology and dental tools has made it possible for dentists to offer high quality services, prompt results and painless sessions for patients in their clinic.

The New World of Dentistry

The new range of dental equipments, tools, components, dental mobile units, dental hoses and tubes and so forth, have laid the foundation for more beneficial services linked to dentistry. They are well equipped to provide more efficient management of your time and resources and make visits to the dental clinic less cumbersome and fearful. Dental chairs and clinic environments have also become more bearable, pleasant and comfortable with the use of latest equipment and new anesthetics-leading to accuracy, precision, predictable good dental health and valuable collaborations with your dental team.

Advancements in research, techniques and treatment processes along with an increasing number of young and enthusiastic dentists have made the dental care profession achieve better smiles-and in more ways than one.

5 Easy Ways To Take Healthy Foods and Snacks With You To Work

If you are focusing on eating in a healthy manner throughout the day, it is important to plan accordingly for when you are out at work or away from you home. These are the times when it can be difficult to stick with your plan. More often than not when you are away at work, simply giving in and going to the nearest fast food restaurant or eating at the workplace cafeteria is an option many people choose.

However if improving your daily nutrition is top priority to help you lose weight, it may not be wise to eat at these places since most offer tempting meals not particularly nutritious and low in calories. Here are 5 ways you can ensure that healthy food is with you at all times when you are away from your home which will help you stick with your weight loss plan.

Use These 5 Easy Ways To Take Travel Food & Snacks With You

1. When Cooking Dinner, Simply Double The Recipe 
When you are preparing dinner, an easy way to make sure you have adequate leftovers for the following day(s) is to double, or even triple the recipe for whatever you are preparing for you and your family. By doing so you will ensure that you will have plenty afterwards to pack away in travel containers for lunch the next day. If you have multiple leftovers you can always freeze extra portions and just get them out when needed.

2. When Eating at a Restaurant, Ask For A To Go Box Right Away 
When you are focused on eating in a healthy manner you know the importance of eating an appropriate portion size at all meals. Often restaurants provide excess amounts of food regardless what you order. Therefore since meals at restaurants generally have double or even triple the amount of calories needed for one meal, an easy way to lessen that amount is to ask for a “to go” box (also commonly known as a doggie bag) when your meal is served. Immediately put half the portion away and you will now have a lunch sized meal in your hands for the next day and a appropriately sized meal left in front of you.

3. Prepare Travel Sized Snack Bags 
Since it’s a healthy practice to get 5 servings of fruits and vegetables each day, one way to help make sure this happens is to prepare travel sized snack bags to keep in your refrigerator. An easy way to prepare for this is to spend a moment at night and slice the fruit into small pieces and mix to your liking. Then simply put into small travel containers or plastic bags and they are ready to go. You can then put a few in the frig and store the others in the freezer for later use.

4. Prepackaged Travel Snacks 
Some snacks are already packaged in a way so they can simply be thrown into a lunch bag and eaten on the go. Snacks such as granola bars, boxes of raisins, most fruits, some vegetables, and yogurt are ready to eat and need no preparation time. Some just need to be placed in sandwich bags such as rice cakes and almonds. When you combine these snacks along with a bottle of water, you have the perfect snack that’s hovering right around 100 calories. You’ll find this is filling enough to tide you over to your next meal and it’s great for your body.

5. Healthy Wraps, Sandwiches, and Salads 
For those who may not have access to a microwave or just want something different that is healthy, a sandwich, wrap, or salad can be the way to go. Again, these take very little time to prepare yet if you do it right, you will find that this type of lunch will only range between 200-400 calories if you keep a watchful eye on the ingredients and condiments you use.

Keep these points in mind. Stick with dressings that are low in calories like Italian. Stay away from mayonnaise and cheese if possible. If you use mustard and pickles instead you may not even notice those other two are missing. Also keep in mind to use whole wheat bread and wraps that are healthier for you. A healthy wrap or salad along with a small bag of almonds/raisins and a large bottle of water and you have yourself a wonderful, great tasting lunch!

Superior Health and Fitness Workout Plan at Home For Fat Loss

One of the key ways to design a superior health and fitness workout plan at home is to incorporate lots of whole body lifts. These lifts train a large majority of your body at once. When you train a lot of muscle at once, you release two fat burning hormones: human growth hormone and Testosterone.

In addition to releasing these fat burning hormones, you’ll be able to boost your metabolic rate. Your metabolism is a measure of how fast your body burns calories. Hence, the faster your metabolic rate, the more fat you’ll burn. You can actually start enjoying some of the foods you love to eat without worrying about gaining fat.

Some examples of whole body lifts include Dumbbell Cleans, Snatches, and Swings. What I do take these lifts and develop extremely high intensity workouts. With these workouts, I’m actually burning fat and building muscle at the same time. This works because when your heart rate is higher than 75% of your maximum, your workouts start feeling like cardio workouts.

In reality, cardio is just all about raising your heart rate. But why do we need to stick to traditional cardio movements such as running and cycling? Instead, turn your typical dumbbell workouts into cardio dumbbell workouts and watch fat melt off your body.

Ever since I started training with high intensity dumbbell workouts, my metabolism has been on overdrive. And as long as you stay consistent with your training, you will see results. But, just as everyone else, sometimes I start to get bored with my workouts.

Choosing the Right Dental Care Clinic for Your Dental Needs

A very important part of maintaining a healthy living, is taking good care of your teeth and gums. A level of confidence when addressing people, can be directly or indirectly be influenced by the state of your mouth. Therefore, it is of utmost importance to choose a dental clinic that gives you the best services, at an affordable price.

The first thing you should consider when choosing a dental clinic is that it should have an excellent dentist for patient interaction. It is vital that a great relationship should exist between the dentist and the patient. Therefore, when looking for a dental care clinic, make sure you choose a place where you will get the attention that you need. A good dental clinic should believe that comprehensive treatment and preventive care are keys to maintaining optimal dental health.

Good dental clinics generally have specialists in different disciplines. Skills and experience of the specialists are crucial in choosing the right family dental care clinic. Doctors and staff at these dental clinics are committed to providing quality dentistry for their family of patients. They stress the importance of preventive dental care and the positive benefits of maintaining good dental health for a lifetime. They regularly schedule dental cleanings that are performed by one of their registered dental hygienists under the direct supervision of your dentist.

Availability of latest equipments is another criterion to consider when considering a dental care provider. A good dental clinic must have the latest state of the art equipment for treating their customers. Some of the latest techniques they may use are digital radiography, intraoral cameras, fully integrated computers in each operatory, virtual provider network and more. A disadvantage of using clinics that are not well-equipped is that they will sometimes refer you to other clinics that have sufficient equipments for tests and consultation. A good dental clinic will perform all restorative procedures including crowns, bridges, implants, tooth cleaning, tooth colored restorations, root canals, and dentures. They also perform cosmetic procedures such as bleaching, bonding, and veneers, which can dramatically improve the appearance of your smile.

After considering the above criteria, the final piece to the puzzle is cost. Do not mistake high cost for the best clinic. You are advised to consider a clinic that is relatively affordable and also gives you the very best service.

Their dentists perform all restorative procedures including crowns, bridges, tooth cleaning, implants, tooth colored restorations, root canals, and dentures. They also perform cosmetic procedures such as bleaching, bonding, and veneers, which can dramatically improve the appearance of your smile.

Finding the Best Locations for Healthy Foods

Eating right is an important part of a lifestyle that encourages overall benefits. It can help you to look and feel your best. It can provide your body with the energy it needs and assist with weight management. It also reduces the risk of serious health problems such as diabetes and heart disease. Making positive changes can start with a plan of action and health food stores.

Selection

Eating better doesn’t mean you are limited to just a few food items that you will quickly become bored with. It doesn’t mean you can’t have any of the items you love – but you need to consume those in moderation. Selection is important for you to gain from health food stores. This allows you to try new foods, to create new meal ideas, and to avoid feeling limited.

Most health food stores strive to offer plenty of great products all the time. Some of the items they offer such as fresh fruits and vegetables may rotate due to the season. Some of them are grown all year long and others are only available during certain times of the year. They make sure you have access to what you need to eat better than before.

Look for a provider offering brands of healthy food items that have a great reputation. The best results come from foods you prepare from a raw state. However, that isn’t always practical or possible. There are times when you need packaged food items, but they can still be a healthy choice. Take the time to read labels and find out what the ingredients are before you buy.

Eating healthy doesn’t mean you eat food that is tasteless or that doesn’t taste good. Instead, you should be excited about what you are going to consume. Select food items that are full of good nutrients but also pleasing to your taste buds. Be creative, experiment with new foods to see what you like, and find recipe books that give you some great ideas.

Convenience

One of the reasons people don’t eat well is they are in a hurry. There are fast food joints everywhere you turn where you can get greasy fries and burgers. Thankfully, there are more health food stores than before. Thanks to the demand for them by consumers, they are becoming more common. Find those conveniently located close to where you live and work.

If you travel often for work or for fun, use your smart phone or computer to find out where health food stores are located. Stocking up on food items from such a location rather than dining out will save you money. It will also help you to stay on track with your eating habits and goals. Find a hotel offering a kitchenette and refrigerator if you would like to prepare some meals.

Affordable

Not all health food stores charge you a fortune to eat better. In fact, many of them strive to keep the prices affordable so you can budget for them. Comparison shop so you can get an idea of the prices and where you find the best deals. You can also save money by planning meals based on what is in season or what is on sale at that point in time.

You can’t put a price tag though on feeling better physically and mentally. Eating foods that reduce fat intake and reducing the amount of unhealthy carbs you consume all adds up. It can be hard at first to make those changes but planning meals, planning snacks, and staying focused can help you make it a lifestyle change and ongoing habit.

Reaching Goals is All in the Consistency – Your Health and Fitness Depends on it!

Just a simple question for everyone, have you ever attained or reached a certain goal that you had without hard work and consistency? Every person, whether it is health related, job related, whatever avenue they desire to reach, they attained their goals because of their commitment to stay consistent. Achieving success in anything takes hard work, consistent actions to reach any level. Just look at the person above you in any respective part of your life. Perhaps you aspire to be a professional athlete, a General in your military branch, a bank president or you strive to lose weight and get in the best shape of your life. Every person that has already done it, that has achieved their goals and have attained a certain status that piques your interest, I bet they have reached that level due to staying consistent with their day to day actions and stayed focus on their goals. Take a cue from those people and realize that YOU can to attain those goals.

Here are a few tips to help you stay focused to attain those goals:

1) On Sunday evening, take 20 minutes to map out your schedule for the week, include time for your exercise routine. If you schedule it, you will do it.

2) Write your goals for a 6 week period. Once you reach those goals, you will know that YOU can accomplish what you set out to do. After that, extend it out to a 12 week goal.

3) Seek the advice from someone that has done what you are striving to do. This can be a coach, trainer, supervisor, friend or family member… whoever has reached the level that you are striving to reach.

4) If you aspire to get those 6 pack abs and want to lose weight, here’s a great hint, hire a trainer. Make sure this trainer can provide you with references and will give you a FREE workout to see if they fit with you.

5) Do your research on what others have done to get to where you want to go. Having a clear understanding of what it will truly take to reach those goals will keep you focused on the given tasks.

6) Work hard and stay Consistent! That is the main ingredient. Too many people start something only to give up because they are working at their job to much or they don’t see the results fast enough. Just know that whatever you put into what you are doing, you will reap the rewards or crash. It is entirely up to you.

So, the main thing I want you to realize when setting your health and fitness goals for the New Year is pretty simple… stay focused and committed to what you are trying to accomplish. With consistency and the right exercise program, YOU will reach any goal that you are striving to accomplish.

Find And Use Discounts To Have Necessary Dental Care And Live Healthily

As of 2016, most who can’t afford a simple trip to the dentist are not alone. The cost of dental care continues to rise rather consistently. In addition, many don’t have or have lost access to dental insurance whether through work or perhaps being out of work among other reasons. Scarily, this leaves less than half the American population without insurance. Factors include the price being too much, but thankfully there are now ways to get dental discounts and take other avenues for cost savings in order to make dental care more affordable to all.

Save Money on Dental Care

No one should fret if they don’t have the means to get dental insurance. Further, they shouldn’t worry about not being able to pay the entire amount due for service. There are options to get dental discounts and they include the following:

  1. Participate in Dental Studies: Universities all over the United States are conducting research on oral health conditions and various treatment methods. Clinical trials are very important to discovering what may help and getting that product on the market. Anyone who wants to be the first with access to these amazing treatments should consider a study. Often times they come along with free dental care or dental discounts on cleanings and extractions.

While it’s not always easy to find a clinical trial that directly relates to the care needed, it’s not impossible. Inquire about a list of clinical trials in the area and apply to any that may help.

  1. Free or Low-Cost Dental Providers: Many dentists give dental discounts to those patients who don’t have insurance. They’ll take into account the patient’s income and use a sliding scale to determine how much they will pay.

To find dentists that will operate on a sliding scale, contact organizations like the ADA (American Dental Association) or United Way. They usually have a list that will be very beneficial. If one has trouble finding an affordable dentist, they can see if their able to go to a free dental clinic. This is also just for low-income individuals.

  1. Get Online for Dental Discounts: Saving money on dental care can be done by joining apps or sites that offer daily discounts. All one has to do is a search in their area to find these daily deals. This is perfect for anyone that doesn’t carry insurance and helps save even thousands of dollars on common procedures like fillings and cleanings.
  1. Enroll in a Discount Dental: Discount dental plans are offered for a low yearly or monthly membership fee and then gives huge discounts on costs as long as one chooses within the provided network of dentists.
  1. Simply Ask If a Discount Is Available: many are surprised to find that dentists understand many are uninsured and they are more than willing to give some help as far as a payment plan. Let them know the financial situation and type of insurance and do some negotiations before being billed.
  1. Choose to Pay Upfront: This is a great tip that can sometimes help one get regular discounts. Many dentists will gladly offer a 5% dental discount if the patient is willing to pay in advance.
  2. Consider Government Resources: Many organizations through the government are poised to help the uninsured as well as low-income individuals to get the medical attention necessary for a healthy life. Check with the Health Resources and Services Administration (HRSA). They are a main source for uninsured Americans and especially those who may be at high risk of having health issues without proper care. This same organization gives a list of dental discount providers in the given area to help.

Making the Transition From Unhealthy Foods to Healthy Foods

Most of us would like to eat healthier, but have trouble with breaking old habits and starting new ones. Maybe you’ve been eating the typical American diet for so long now, that it seems almost impossible to learn to appreciate the flavors of real food, as opposed to the highly-sugared, salty, processed food that you’re accustomed to. Or maybe, you are currently a pretty healthy eater, but would like to learn a little more to “tweak” your diet. Well, read on, and you will learn how to get the most out of your diet by making the necessary changes to make the transition from unhealthy to healthy foods.

Chemicals

First and foremost, get in the habit of reading labels. Awareness is the key. Becoming aware of the chemistry in your food is one of the first steps to become healthy, and is probably one of the most important of all. When you get into the habit of reading what you are eating, it will make a big difference. Don’t become overly obsessive, just become aware. If you cannot pronounce it, you shouldn’t be eating it. And chances are, if there are more than 6 ingredients, it’s probably a processed food. Your goal should be to eat whole foods that have no other ingredients but themselves. The flavor of whole foods will make such a difference that soon (with consistency) your taste buds won’t want for anything else. You will soon find that any food that has chemicals and preservatives in it will taste medicinal and fake. When shopping in any store, whether it is your local grocery store or a health food store, remember it is best to shop the perimeter (outside aisles) as much as possible. That is where you will find most of the whole foods like fruits, vegetables, fish, eggs, dairy, and so on. The inner aisles, with the pre-packaged foods, will do the most damage to your health.

Sugar

Refined sugar is a huge health-robber, but one of the easiest to wean yourself from because there are many treats that you can buy at a health food store that are made with “legal” sugars: raw honey, barley malt, fruit juice maple syrup, Sucanat, stevia, Rapidura, raw cane juice, and agave. These sugars have not been put through a process that removes all of the nutrients. They will give you an energy boost, but not so high that you will come crashing down 20-30 minutes later with the awful feeling a “sugar crash” gives you. I know it’s hard to conceive, but if you start to eat more real-food and more earth-centered food, your cravings for sweets of any kind (even the “legal” ones) will decrease tremendously. The best way to start the weaning process is to stop buying refined sugars and sweets and bringing it into the house.

Meat

Now, everyone is not going to go for this one, and I am aware of that. But you nay-sayers please still read on, because you are bound to get something out of this section. In years past, there were very few substitutes for meat, but now you can get almost anything you want in any form or flavor that you can imagine, based on turkey, chicken, fish or soy products. These red meat/pork alternatives are so well-seasoned, at times, that you’ll be convinced that you are eating the real thing. Most of the dishes we make with ground beef are really about the seasoning or condiments. If you dress up a veggie burger with goodies like tomato, onion, lettuce (other than iceberg), pickles, ketchup, and mustard, your brain will tell you that you are eating the real thing. For other ground beef dishes like meatloaf or sloppy joe, you can add your “special sauce” and other ingredients to ground turkey or texturized vegetable protein (soy protein crumbles) and fool even your biggest meat eaters. If you are trying to wean yourself and/or your family off beef and pork products and are not ready to become completely vegan, try Shelton Farms turkey and chicken products. They are preservative-free and made from free-range poultry meat. With all of the panic surrounding mad cow disease, it’s good to know that you don’t have to sacrifice your health for flavor anymore.

Dairy

If you make the commitment to give up dairy products, you will realize how easy it is to make many of you favorite dishes with a milk substitute. You can find healthy milk alternatives that will not only taste good, but will also make you feel better because your nose won’t be stuffy, your throat won’t be phlegmy, and you digestion will be greatly improved. For a milk alternative, I usually recommend Silk Soy Milk by White Wave- this is the Cadillac of all soy milks on the market. Or, if you’re allergic to soy, I recommend Original Enriched Rice Dream by Imagined Foods. Both can be used in cooking and baking, but I recommend you use the unsweetened versions of either one. Also, Earth Balance Margarine is a good butter substitute because it has no hydrogenatated oils. As for cheese, Veggie Slices are great and they come in a variety of flavors (American, Swiss, Provolone, Monterey Jack). The same manufactuer of Veggie Slices brand makes shredded versions of the cheese, too. There are also substitutes for sour cream, cream cheese, and dairy creamer to replace half-and-half. And let’s not forget yogurt. There are soy substitutes for that as well. Going cold turkey may be hard for some, and in that case, you may need to gradually wean yourself off dairy. Gradually decrease the dairy products you use while substituting the alternative version. You will notice that there isn’t much difference, except that you will begin to feel better.

It is my hope that you have learned a lot from this issue, not only about what is written here, but about yourself and the things that you need to work on to gain better health. If it all seems overwhelming, then just start with one thing at a time. You may want to start at the top of the list, and each 2-3 weeks work your way down the list. I recommend at least 3 weeks of consistent work on each topic before moving on to the next, in order to create a habit of change. Before you know it, you will have incorporated 4 important steps into your lifestyle that can do nothing but make YOU a healthier YOU!

Top Health and Fitness Tips You Can Use Effectively

There are many people who are looking for a source that will provide them fabulous tips for development of their body. Proper maintenance of development of a human body is one of the important tasks that will provide a peaceful and happy lifestyle. Maintaining proper health mainly depends upon the ability of the person to fulfill best dietary and fitness measures.

There should be proper balance between various kinds of diet consumed by the person. It is also essential to involve in sufficient level of exercise to maintain proper blood circulation. There are some useful health and fitness tips that will provide outstanding development of body.

The importance of diet and involving in exercise sessions will be illustrated in a fabulous manner. The information that is provided will surely be of great use for all people who are looking for best method of body development.

There should be more level of importance that should be emphasized to obtain balanced diet. The food that is being consumed should contain appropriate level of various kinds of substances such proteins, vitamins, carbohydrates, essential fats and minerals. There should be proper percentage of this food maintained in the human body for effective functioning of human body.

There are various supplements that are available in the market and this will provide wonderful benefits to fulfill various nutrient requirements of human body. It will be possible to maintain proper blood pressure and correct cholesterol level with the help of healthy foods.

People are satisfied in a great manner with the help of development that is being provided with the help of balanced diet. Vitamins and calcium are important factors that play an important role in strengthening of teeth and bones in a wonderful manner. The omega 3 fatty acid that is present in fish oil is another excellent source that enriches the functionality of heart in a wonderful manner.

It is very much essential to involve in exercise regime that will provide wonderful maintenance of human body. Many people have benefited in a great way with the help of cardio sessions in gym. Cardio sessions in gym will be of great use in increasing the heart beat rate. This will provide more level of blood circulation across the body and there will be great development that will take place in the body. It is advised to involve in 3 cardio sessions per week in order to make sure you always do enough exercise.

Getting Necessary Dental Care – Knowing The Options

Anyone who is living on a fixed income is not thrilled to add another expense to their budget when it comes to the need for routine dental care. Many believe that Medicare pays for dental cleanings, extractions, fillings, dentures and more but that is not the case. Sadly, dental care wasn’t added into the original Medicare bill.

To reduce the cost of dental care, there are a few techniques one can implement along with finding affordable dental plans which are more available than ever, especially online. But before investing on one’s own affordable dental plan, they should consider if it’s a smart move. There are some select plans through Medicare that offer dental benefits and its worth looking into.

Other popular dental plans included United Health and United Concordia, but these are traditional plans and as such they have caps, and won’t cover much of the expensive needs to include cosmetic procedures, root canals, implants, and more.

Take a Vacation

For pricier procedures, many will travel out of country. There are some countries that offer cheaper dental procedures, in fact sometimes up to 75% off. Just be sure that the country in question has good reviews as far as care, and follows all rules set forth by the Joint Commission International. A fully accredited facility is sure to follow safe practices.

While an option, many prefer to get all procedures in the U.S.A and not pay to travel for them. Circumstances vary in every case.

Try Chain Dentistry

There is a steady rise in chain dentistry which offers an alternative to affordable dental plans. It is believed that this change will improve the future as far as dental care for those who have trouble obtaining necessary care. Not only do they help clients, they also employ thousands nationwide.

The only issue is what type of care one will receive, and that is variable with chains as it is with other providers. Ask if the same dentist will be seen every time, or if there will be a group of dentists. Sometimes lower costs don’t equate to the best care possible, and affordable dental plans are still sought after.

Discount Sites

The internet is full of daily deals and sites that offer discount dental procedures to those who don’t carry affordable dental plans. This is a great source for finding deals in a pinch on dental, vision and even prescriptions. However, these deals aren’t a replacement for carrying affordable dental plans, so it’s important to continue the search. Also, it’s important to do the same research as when looking for a new provider. There are plenty of sites that offer dental reviews.

Be a Practice Patient

Many have heard of saving money by having their hair done at a beauty school, and there are student dental clinics that offer the same discounts. Since they are overseen by a licensed professional one can rest easy knowing that they’ll get great care. Be sure it is an accredited dental school or dental hygienist program before making an appointment. Much like going to a dental provider on a discount, these schools aren’t dependable in an emergency but are wonderful for regular cleanings and minor procedures.

In the end, it’s utterly important to find an affordable dental plan that offers every type of coverage that one needs. Keep in mind not just regular cleanings and care, but also cosmetic dentistry and periodontics. This way, the patient can ensure that they are well taken care of at any moment. There are plenty of plans on the market today, many offered online from providers that have a huge network of dentists for one to choose from.