HELP about Drop down list and data validation in excel

[LauraForiero]

1.How do I create a drop down list and data validation rule using these cities??? AND
2. How do I create a validation routine that only accepts a time between 8:00 am and 5:00 pm???
	Canada's 10 largest cities
	Toronto
	Montreal
	Vancouver
	Ottawa
	Edmonton
	Calgary
	Quebec
	Winnipeg
	Hamilton
	London

[NBVC]

Here is how to create a data validation list: http://www.contextures.com/xlDataVal01.html

and here is how to create the time limitation: http://www.contextures.com/xlDataVal06.html