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Relieve Depression Naturally

2008-03-06T17:38:00.000-08:00

Depression is a mood disorder that ranges from mild to severe. All of us have experienced a form of depression at some time in our lives. It can accompany loss, stress, unresolved anger, fear, shame, disappointment and other emotional dynamics that are a part of our life situation. Depression is experienced by children, adults, and elderly regardless of economic status, gender, or culture. Depression affects physical health, relationships, awareness, weight, memory, decision making ability, energy level, interest, and sleep. In addition to emotional experience, depression can result from diet, nutrition, and other physical biochemical origins.

In severe, special cases of depression associated with extreme mental disorder, synthetic, chemical based drugs called antidepressants are required and necessary for relief of depression. However, most of us do not fall into this category and too often these synthetic antidepressants are prescribed for us who suffer from common daily disappointments in our lives. For most common experiences of depression, antidepressants are not often necessary. Synthetic Antidepressants have been known to have some harmful side effects, prompting the FDA to recommend that manufacturers add this warning label to their products: "Antidepressants increased the risk of suicidal thinking and behavior (suicidality) in short-term studies in children and adolescents with Major Depressive Disorder (MDD) and other psychiatric disorders. Anyone considering the use of {insert established name} or any other antidepressant in a child or adolescent must balance this risk with the clinical need. Patients who are started on therapy should be observed closely for clinical worsening, suicidalty, or unusual changes in behavior".

This is not to suggest that ignoring the feelings of depression will make the feelings go away. Since depression can have physical biochemical origin and depression from emotional stress can cause biochemical change in the body, it would follow that common, not severe, depression would respond to clinically proven all natural remedies as vitamins, herbs, supplements, minerals, amino acids, aromatherapy, and all natural formulas designed to relieve the pain of depression. Other treatments e.g. psychotherapy, exercise, acupuncture, yoga, meditation also aid in the natural relief of depression.

Deficiencies in vitamins and minerals can trigger depression as well as depression decreasing the availability of vitamins and minerals essential for the maintaining our body's health. These vitamins and minerals include vitamin B6, folic acid, vitamin B12, vitamin C, magnesium, calcium and trace minerals. Supplementing our bodies with these vitamins and minerals can relieve and perhaps prevent depression as well as greatly improving our health generally.

Adding amino acids to our diets can go a long way in relieving depression and promoting general health. For example, SAMe (S-Adensoyl-L-Methionine) is an amino acid that can be found in all cells of our body. It is a natural antidepressant that has additional value of protecting the liver and cardiovascular system, synthesis of natural melatonin that assists sleeping well. Phenylalanine is another amino acid that makes the neurotransmitter, i.e. substance that conducts messages to and within the brain, norepinephrine. Norepinephrine is diminished in the brains of people who are depressed. The amino acid L-Theanine naturally reduces anxiety associated with depression and is not addictive or habit forming. Another amino acid that naturally relieves depression and stimulates alertness is L-Tyrosine.

5-HTP (5-hydroxytryptophane) is a naturally occurs in our bodies and helps the production of the neurotransmitter serotonin. Adequate amounts of serotonin is vital for a feeling and sense of emotional well being. 5-HTP can cross the blood brain barrier which makes it unique in the facilitation of serotonin. 5-HTP has gained a great reputation in the natural treatment of insomnia, depression and obesity.

For many people who suffer common depression, a effectively created herbal formula is very beneficial for the natural relief of depression. St. John's wort (hypericum perforaturn), commonly referred to as "Nature's Prozac", helps naturally relieve mild or moderate depression, stress, anxiety, and tension. Gingo biloba is used as an alternative treatment for moderate depression in elderly people because depression is an early sign of cognitive decline or cerebrovascular deficiency. Valerian root has a natural calming effect for anxiety and depression. Passionflower is an efficient natural sedative for calming and sleeping well. Black Cohosh, used by early Native Americans, soothes the body and reduces spasm. These are just a few of the examples of herbs and herbal formula that treat moderate depression effectively and naturally.

Hormonal imbalance can lead to moderate depression. A common treatment is natural progesterone for women. Other natural substances help balance hormones e.g. flax oil, black cohosh, dimpro, promensil, essential fatty acids, red clover, virtex berry and many other naturally derived supplements.

Aromatherapy is the use of essential oils and other natural aromatic compounds from plants to effect emotional and physical health The oils are referred to as "essential" because they are the "essence" of the plant. Olfactory sense has a powerful effect on our emotional and physical health. Aromatherapy can be used to alter mood, inspire confidence, ease moderate depression, and increase energetic feeling. In some nations essential oils are used for their antiseptic qualities to treat infection. In France, many aromatherapy essential oils are perceived in a similar way as prescription drugs are in the United States. Aromatherapy comes in many forms, e.g. essential oil, mists, sticks, candles, infusions, massage creams and oils, mineral bath formulas, and absolutes.

One on the most popular aromatherapy aromas is lavender. Lavender essential oil has a calming scent which makes it an excellent tonic for the nerves and helps in treating migraines, headaches, anxiety, depression, nervous tension and emotional stress. Its refreshing aroma removes nervous exhaustion and restlessness and increases mental activity. Lavender essential oil induces sleep and hence it is often recommended for insomnia. Lavender essential oil is also an excellent remedy for various types of pains including those caused by sore muscles, tense muscles, muscular aches, rheumatism, sprains, backache and lumbago.

In summary, many of us suffer mild to moderate depression for a variety of reasons. Our experience of depression is not so severe or of long duration to justify the use of powerful synthetic prescription drugs or antidepressant drugs with their potential of hazardous, harmful physical and behavioral side effects. We have available to us, a vast variety of effective, efficient, all natural vitamins, minerals, herbs, amino acids, aromatherapy, hormonal balancers, and other safe natural modalities for relieving mild to moderate depression.

Jennifer Kays has over twenty years experience with all natural health care products. She provides the highest quality all natural health care products through http://www.sweetmedicineessentials.com

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Pocketknives are Priceless

2008-03-03T11:23:00.000-08:00

They can be the sportsmans' most excellent companion. Whether used on a fishing trip or for cutting up that big buck, pocketknives are priceless.

They come in several different shapes and sizes. The smaller knife is better used for hunting needs. The longer thinner pocketknives are good for your fishing uses. Fixed blade or folding pocketknives give you a tool with different handling. Knife handles come in several different materials. Wood, rubber, horn, leather, plastic and several other materials adorn these knives.

Blades come in many different forms. A few of these different blade materials on these pocketknives consist of 154 cm, 420, aus-8, 440, Ats-34, aus-6 and D-2 steel. Some steel will hold an edge longer and some will resist rust and the elements better. Higher carbon steels are better for most purposes. D-2 and ats-34 are superior blade materials. Good tempering is an added plus for determining blade characteristics.

Prices will be higher for horn and other exotic materials used for handles. The better blade metal will be more costly than lesser quality blades. The higher quality blades will hone to a sharper edge. Blades with higher Rockwell hardness will typically stay sharper longer. A Rockwell hardness of 58-60 is considered good and serviceable. Blades come today in many different forms. Ceramic blades are very sharp and normally are so hard they have to be sent back to the manufacturers to be sharpened. The lone drawback is that they are very brittle and break more easily than average blades. Titanium and powdered titanium used in blade materials are very serviceable and make good blades. Buffalo bone handles look super on Obsidian blades.

Some pocketknives that are sold are deliberate copies of period pocketknives. Bowie pocketknives come in a lot of special patterns and lengths. They come with matching handles that portray certain eras in olden times. Many pocketknives like the Case products are considered collectable. They come in a range of handle material and blade designs. Knife collectors are abundant and keep the knife companies extremely busy. There are historic pocketknives made for re-enactors and collectors. Contemporary pocket knives are being fashioned that reflect those used by the early Native American and the mountain man.

The sheaths that go with these pocketknives are made from lots of unusual materials. Leather, kryton and other materials are used to cover and protect these pocket knives. Many are decorated with materials of choice. Some have snap closures and others have good receptacles for their fixed blade counterparts. Some sheaths are adorned with beads and some are decked out with leather lacing.

Get the knife that fits you and fits the planned use that you want of it. If you would like to carry a individual knife, a small folding knife is best. Folders are also made for heavy work on deer and other game animals.

Sets of pocket knives are sold for the serious sportsman that will handle every duty from gutting and skinning down to steak preparation.

Typically the larger pocketknives are made of softer metals. Large knifes used instead of an axe for cutting are normally made of this variety. Some knife makers claim that their pocketknives will plow through two elk. Some pocketknives are manufactured to be satisfying to the eye but will not hold up well under heavy use. Fixed blade pocketknives can take a lot of misuse and do not have need of a locking devise to make them stable and safe. Keep your pocketknives sharpened.

A sharp knife will be much safer and it will do its future job much quicker and easier. Be safe and enjoy the wide range of knives on hand to you. You have so much to pick from.

Stop by http://www.knifepointer.com for more knife info.

Guy Scott is a Photographer, entrepreneur and truck driver. Come visit my Ramblin' Guy Blog http://ramblin-guy.blogspot.com.

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Happy Eid Day

2008-03-02T10:30:00.000-08:00

To muslim people, Dr. Chef wish all of you a Happy Aid celebration, with advice... don't eat too much. Still feel good? Well, Ill make you healthy day today. What about your dishes today. Want to make house come different? Its all up to you as long as its a healthy dish. Today we will learn.

Modern cooking - Although classical cookery must constitute the basis of all innovations, the trend today is towards safe and efficient storage, simplification of food preparation methods and service, and improved nutrition. The classical art of cooking and modern cooking are dependent upon one another. Only those innovations and classical dishes which conform to basic nutritional principles in terms of ingredients, methods of preparation, and all other culinary rules can be considered modern.

The increasing interest in nutrition and in the nutritive value of foods has greatly influenced food choices. These choices are based on foods that are rich in nutrients, low in calories, and free of synthetic additives. In an effort to reduce fat consumption, whole milk and cream are being replaced by low-fat milk and yoghurt; herbs are replacing butter as seasoning for vegetables; more fish and fresh vegetables are being consumed; and fresh fruits are substituted for desserts that are high in calories. The use of basic methods of preparation, such as blanching, poaching, steaming, and grilling, that will conserve nutrients is equally as important as providing variety. Synthesizing classical cookery with these principal that lead to the health and well-being of the individual is basic to modern cooking.

Dietary Cooking - A specific diet is based on the modifications of the nutritional components of the normal diet. Included in these changes are modifications in the number of calories; modifications in one or more of the nutrients (proteins, fats, carbohydrates, vitamins and minerals); and modifications in texture and seasoning (liquid, bland, or low residue). Although most of the normal foods are used, they must be tailored to meet the needs of the individual and be prepared so that none of the nutritional content is lost or damaged.

TIP OF THE DAY

HOW TO GET RID BAD SMELL IN THE REFRIGERATOR

Sometimes there are too many things in your refrigerator, this will turn it smelly. ( curry, soups, sauces, pudding, etc..) Put about 300 gram of charcoal at one corner of your refrigerator (medium sized).The charcoal contains chemical substance that naturally will absorb the bad smell.. IF the smell still does not gone, take away all things in your refrigerator and wash the refrigerator.

From the back desk,

Dr. Chef

Dr. Chef, Webmaster for http://www.easy-home-cooking.com .Dr. Chef has been a chef in hotel around the world.From China to India, Middle East to South Africa and Canada to Australia. Now retired as a chef and doing a consultant company in restaurant and hotel business in south East-asia.

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An Act of Kindness

2008-03-01T19:45:00.000-08:00

Today I went to the park to be in Nature. It had been a long hot day, and it felt wonderful to sit in the shade, just reading, and watching as birds and butterflies came near. The sun had just set, and some people were beginning to leave and go home. It was still a balmy evening, so others lingered.

As I prepared to depart, I too decided to linger. I felt a strong urge to go near the lake, to touch the water. Lately, Ive been making a conscious effort to listen to my feelings more. So I drove to where the lake was, which is also a more crowded area of the park.

I walked past the people and stood near the water, and touched it. The lake was so beautiful. I gazed upon it, then up at the sky. And just above the horizon was the silvery sliver of a new moon embraced by an azure sky. Gazing at Nature, past the crowds, I could not help but be in awe of her splendor. Nature never disappoints us, if we take the time to notice her. I was glad I took those few minutes to witness this daily miracle at dusk.

As I started walking back to my car, I couldnt help but see a mass of broken glass mixed in with the grassglimmers from the setting sun reflected it back to me. In its own way, it was beautiful. Yet I know that broken glass can be very dangerous.

I knelt and inspected the scene. The shards were from a newly broken bottle: both large and small chunks of sharpness that could easily inflict harm on an unaware passerby. Most of the shards were hidden in the grass and, with the dimming light, most people would not see them.

When I was a child, a friend of mine stepped on a piece of glass in a park, and she was seriously injured. She had been running barefoot and didnt see it. I still remember the huge gash in her foot, and pain she suffered. I still recall how her moment of joy so quickly turned into tragedy. So I always try to pick up glass in parks and on trails to prevent others from getting hurt. It is something that I do, just to give back, even during times when I feel I have little to give.

However, I also shy away from crowds, and it felt uncomfortable to linger any longer as darkness was descending. Yet here was my duty before me. I looked around and found a small piece of aluminum foil on the ground and I placed it in the palm of my hand, to serve as a shield. Then I knelt and started picking up the broken shards and placed them on the foil.

It was about that time that I noticed a woman with her dog, walking towards me, then altering their course just a bit to walk around me. If I had not been there--in that spot, at that time--they would have walked right through the glass and the dog would have been hurt. He was a beautiful dog, and seemed very good natured. I felt thankful that I was there to prevent that small tragedy.

I said not a word to anyone around me. I just dutifully picked up the glass, piece by piece, trying to get it all up before it was too dark to see. There was so much of it, that it required two trips to the waste basket.

At various intervals, I became aware of at least four people who took note of my actions: an older woman who was walking alone, a teenager listening to rap music with his friends, and a young couple. They took note that someone was taking the time to do a good deed, and I was happy to set this example. I knew this small act touched their lives in some way.

On the way back to my car, I noticed two large unbroken bottles and picked them up also. They, too, were accidents waiting to happen, if someone did not intervene.

Driving home, I felt more joy than I had for a long time.

Only a month ago, I was living with a sociopath in an abusive relationship. I was a broken woman, afraid to go out among people at all. If I had not found the courage to leave him, no one would have picked up that glass today. And someone could have been hurt.

Today I made a difference in a strangers life, or a dogs life, or a birds life. Perhaps in several lives. And I was only able to do so because I made the right choice, in my own life, a month earlier.

I felt grateful that I was able to do this small act of kindness for another. And I smiled.

A. F. Traveler has known several sociopaths, and has studied the relationship between good and evil most of her life. She has learned much in the process. To read more of her works, visit http://www.inspiration-publications.com

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7 Days To Affiliate Marketing Mastery!

2008-02-29T09:36:00.000-08:00

Are you struggling with your affiliate business? Discover how to become a super affiliate in seven days with a complete step-by-step affiliate marketing blueprint.

Many affiliates are not making any money with the programs they promote because they are simply making a lot of mistakes, which prevent them from bringing their affiliate marketing business to the next level.

The right affiliate strategy can help you make your first sale in one week, or more. It will depend on how much effort you put into the battle.

Follow these seven days to affiliate marketing profit and you should do well, and see your first affiliate sale very soon. When I saw that blueprint for the first time, I was skeptical; but when I saw commissions in my affiliate account, I knew that the process was working perfectly.

The problem is not in the process but with the affiliate marketer who didn't set a clear goal with a plan and didnt take action to achieve the success that many other super affiliates are enjoying.

So here is the plan that you must follow if you want to make your first commission in affiliate marketing...next week:

Day 1: Find a profitable market

Finding a profitable market is where most affiliates fail and then give up. It's not their fault, but nobody takes the time to explain that.

When you are starting, it is better to start with a huge market that is already profitable, like golf, weight loss, finance, self-help, beauty, sports, fitness...

Start by researching what those people want, what they are searching for on the Internet. For that, you will need a keyword research tool like Goodkeywords.com or Yahoo search marketing tool.

Day 2: Find an affiliate product for this market

Before finding the product, try to identify the needs of your targeted market. Your chosen product must be excellent; and you want to have a good commission that will reward you, motivate you and cover your affiliate campaign costs. You can start with clickbank.com or cj.com.

You must verify the sales page to see if it will convert your visitors into sales.

Day 3: Know and understand your product

Know that the goal of the affiliate is to pre-sell and not to sell. The merchant must sell his product, not you.

You should pre-sell (capture and warm up) your product to your subscriber. For that, you need to know the benefits of the product for your subscribers, and the best way to do that is to own the product.

Day 4: Prepare your advertising plan

Prepare your material: ads, articles, where you will advertise this affiliate program: Start with articles and pay-per-click traffic via Google Adwords.

Day 5: Prepare yourself to capture your prospects

You must not send your visitor to the merchant page, but you must capture his name and email address first, to secure your future affiliate commissions.

Day 6: Write your killer follow-up material

After capturing his email address, the pre-written message in your autoresponder will do the work for you and close the sale.

Day 7: Drive tons of traffic to your lead capture page

When everything is ready, start to advertise your affiliate program. Actually, you will show your lead capture (also called opt-in or squeeze page) page to the world, and take your future buyer's email address. One of the most effective ways to advertise it is to write articles.

Remember: the affiliate marketing process works, and it is perfect. But it will not work without you. So take action, and when you start to see your affiliate commissions, you will know that it is working; and you will be able to master the affiliate marketing game and become a super affiliate.

Franck Silvestre is an active affiliate marketer who loves to teach others how to make money online. Get a free ebook on affiliate marketing when you visit: http://www.MyNetMarketingland.com/Affiliate-Marketing.html

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I Love Italian Wine and Food - The Latium Region

2008-02-28T20:46:00.000-08:00

Latium is located in the central western part of Italy on the coast of the Tyrrhenian Sea. It includes the Apennines mountains, fertile foothills and valleys. There are four groups of ancient volcanoes, each with crater lakes. This area was once the center of the world, and remains an international center of art, politics, religion, and trade. Its population is 5.2 million, making it the third most populous region of Italy.

Latium, also called Lazio, was settled by Indo-European tribes during the 2nd millennium B. C. Later it became Etruscran. When the Etruscans were driven out by the Romans, the area became impoverished and remained so for centuries.

Food abounds, you name it and its probably grown in the region. The regions most special vegetable is the artichoke. It may surprise you to learn that Latium is a center of kiwi production. It is also known for seafood, fish, and shark. Meat raised here includes beef, lamb, pork, and veal. The regions most famous cheese is Mozzarella di Bufala Campana, Mozzarella made from the milk of water buffalo. According to the popular local legend, Julius Caesar sent Marc Anthony to Egypt, where he fell in love with Cleopatra and this cheese. He sent water buffalo back home and local residents have been enjoying this Mozzarella ever since. Whether or not this legend is true, Mozzarella di Bufala Campana cheese has been popular for centuries. Latium once produced Falernian, which was considered the best wine in the Classical World.

Latiums major city is Rome, the capital of Italy. As the Italian writer Silvio Negro said, Roma, non basta una vita, Rome, a lifetime is not enough. Ancient Rome was a center of wine production and of amprhorae, clay wine jugs. The area still produces wine. A short Internet search revealed an 18th Century villa for rent 35 minutes from the heart of Rome, surrounded by 30 acres of vineyards and olive groves.

Latium devotes three hundred thousand acres to grapevines, it ranks 7th among the 20 Italian regions. Its total annual wine production is about 78 million gallons, also giving it a 7th place. About 16% of the wine production is red or ros, leaving 84% for white. The region produces 25 DOC wines. DOC stands for Denominazione di Origine Controllata, which may be translated as Denomination of Controlled Origin, presumably a high-quality wine. Only 6.5% of Latium wine carries the DOC designation. Latium is home to three dozen major and secondary grape varieties, half white and half red.

Widely grown international white grape varieties include Malvasia, Chardonnay, Trebbiano, and. Sauvignon Blanc. The best known strictly Italian white varieties are subvarieties of Trebbiano, the yellow Trebbiano Giallo, the green Trebbiano Verde, and Trebbiano Toscano.

Widely grown international red grape varieties include Cabernet Franc, Cabernet Sauvignon. and Merlot. The best known strictly Italian red variety is Cesane. Also popular is Sangiovese, an Italian grape now found elsewhere including in California.

Before we reviewing the Latium wine and cheese that we were lucky enough to purchase at a local wine store and a local Italian food store, here are a few suggestions of what to eat with indigenous wines when touring this beautiful region.

Start with Spaghetti alla Carbonara, Spaghetti with Cream, Pancetta (Italian bacon), and Egg.

Then try Luccio Brodettato alla Romana, Pike in an Egg-Lemon Sauce.

For dessert indulge yourself with Pizza di Polenta e Ricotta, not a pizza, but Sweet Polenta Ricotta Cake.

OUR WINE REVIEW POLICY While we have communicated with well over a thousand Italian wine producers and merchants to help prepare these articles, our policy is clear. All wines that we taste and review are purchased at the full retail price.

Wine Reviewed

Tenuta Gasperini Vigneti VillaFranca Castelli Romani Rosso DOC 2002 13.5% alcohol about $13

This wine was produced about 20 kilometers south of Rome. It is a 50/50 blend of Sangiovese and Montepulciano, two popular Italian red varieties. I found it a bit acidic and relatively tasteless at first. I tried it with kube also called kibbe, a Middle-Eastern specialty, balls of ground rice filled with ground meat. They were cooked overnight with potatoes in a somewhat spicy tomato sauce. The wine tasted a bit of cherries and tobacco. In a meal of chicken burgers and zucchini in a bland tomato and onion sauce, the tobacco taste was stronger than previously. The marketing materials for this wine mentioned raspberry, plum jam, leather, sweet spice, and tomato leaf. When looking for them I found plum jam and leather, but not the other elements. The distributor recommends this wine with baked pasta or veal medallions in a red wine sauce. Maybe.

Pecorino Toscano is a sheeps milk cheese made in Tuscany and neighboring Umbria for thousands of years. It is also produced in Latium. Soft Pecorino Toscano is white with a tinge of yellow, while semi-hard Pecorino Toscano is pale yellow. This cheese is moderately strong smelling and has a complex nutty flavor. I tried this wine with sliced soft Pecorino Toscano on toast with a somewhat spicy Moroccan tomato and pimento based dip. The flavors blended well, and the wine wasnt thin. However, in the final analysis I would not buy this wine again. It seems overpriced and cannot compete with many other wines that I have tasted in this series.

Levi Reiss has authored or co-authored ten books on computers and the Internet, but to be honest, he would rather just drink fine Italian or other wine, accompanied by the right foods. He teaches classes in computers at an Ontario French-language community college. His wine website is http://www.theworldwidewine.com. You can reach him at ital@mail.theworldwidewine.com.

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Prepaid Cell Phones and Emergency Service

2008-02-28T00:25:00.000-08:00

Everybody is familiar with 9-1-1 service, which allows you to easily contact emergency services from your home phone. But what about your cell? Emergencies can happen when you're away from home. And even while you're at home, more households are moving towards a single-line solution, replacing their landline phones with mobile.

The FCC requires all cellular carriers to put through all 9-1-1 calls, even when the phone does not have an active service contract. Individuals who have medical conditions may do well to carry an emergency cell phone, even if they do not use a cell phone on a regular basis. It is also an ideal solution for the elderly, who may be at risk while out and about. Keeping an emergency cell phone in the car's glove compartment, along with a portable charger, can help avert a disaster in case of a breakdown or accident in a remote area.

The so-called E911 (enhanced 911) service, mandated by the FCC, also requires carriers to implement a system that tells emergency dispatchers the location of the caller. This has been a part of landline emergency services for several years, and when you call 9-1-1 from your home phone, the dispatcher automatically knows your callback number and your fixed location. But on a mobile phone, there are some technological challenges. Fortunately, the cell phone companies stepped up to the plate and came up with a solution. In Phase I of the FCC mandate, carriers had to create a system that would tell dispatchers the cell phone number of the caller, as well as the location of the cell tower, which would provide at least an approximate geographic location. More sophisticated location detection technology uses GPS-enabled cell phones to determine the location of the caller in an emergency.

Phase II, scheduled to be fully implemented by the end of 2005, goes a step further by providing Automatic Location Identification (ALI), with precise latitude and longitude of the caller, to the emergency dispatcher. This capability has been incorporated into many newer cell phones, but there are still older cell phones still in use. If you plan to use your cell phone as an emergency backup, make sure you have a newer "location-sensitive" phone that is equipped to handle this service.

There is no charge for calling 9-1-1 from a cell phone; the E911 infrastructure is paid for with a small surcharge on normal cell phone services.

Tom Spelling is a contributing editor to http://www.prepaidreviews.com/ which reviews prepaid cell phone plan providers and rates them according to service factors and customer feedback. The site offers reviews on Verizon Prepaid Wireless, Cingular GoPhone and more.

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