Fundraising Ideas For Athletics

Parents and athletes come together to raise money.

Athletic boosters raise money for middle school, high school, college and community athletics with fundraisers. Fundraisers provide monetary support needed for uniforms, travel, snacks, supplies, referees and more. Many fundraiser ideas earn only a small profit for organizations; others are used year after year because of their consistent returns. Earn more money with these new and profitable fundraiser ideas.

Smencils and Smens

Developed by Smencil World, Smencils and Smens are biodegradable, scented pens and pencils. Each unit is packaged in a tube created from corn. Smencil scents include grape, orange, watermelon, bubble gum and rootbeer. Smen scents include aloha, ninja berry and pink lemonade. Smencil varieties include colored pencils, Smart Smencils and traditional writing pencils. Each Smencil case for fundraising includes 500 Smencils for a price of $275, as of 2011. Suggested retail price is $1 per Smencil. The potential income per case of Smencils is $225. Smens are packaged in cases of 250 with a suggested retail price of $2 per Smen. Potential income for each case of Smens is $225.

5K Run

Hosting a 5K run as an athletic fundraiser involves coordination of events between a town or city and the athletic organization. Contestants pay an entry fee to run or walk the 5K. Sell advertisement space along the 5K route for additional fundraising income. Athletes sign up sponsors willing to give a set donation or a donation per mile. Each athlete can sign up multiple sponsors for the 5K run. Planning a 5K run takes longer than other athletic fundraisers as streets need to be blocked off before and after the race.

Teachers Versus Students Basketball Event

Ask teachers and students to sign up for a teachers versus students basketball game. Sell tickets to students, parents and community members wishing to attend the event. Set up refreshment stations with candy, drinks and snacks for additional income. Use the school gym for the event to reduce costs associated with renting an outside gym. Teachers not participating in the basketball game can work concessions and sell tickets at the door.

Concession Stand at Athletic Events

Concession stands are an old favorite athletic fundraiser. Parents, athletes and community members donate food supplies to sell during football, basketball, soccer and track and field events. Donations lower overhead cost for the event so profits are higher.

Parade

Coordinate a community parade to raise money for athletics. Sell spots in the parade to local businesses to advertise during the parade. Local bands, cheerleaders and other organizations also pay a small entry-fee to walk the parade. Athletes walk along the parade route selling refreshments such as candy, potato chips and water bottles.

Tags: raise money, Smencils Smens, athletic fundraiser, basketball game, community members, fundraiser ideas, Parents athletes

Flat Feet & Leg Pain

Flat Feet & Leg Pain

Some people have flat feet (no arches) and it doesn't cause them any problems. However, more often than not, if you have flat feet you are very aware of it because it does create pain in your feet, legs and back. The medical term for flat feet is pes planus.

Definition

If you have flat feet, this means that your instep and longitudinal arch has collapsed or never developed. You may be born this way or you may develop this condition when you get older. All babies are, in fact, born with flat feet because their arch hasn't yet developed. Sometimes it never develops. When flat feet cause pain, it may be due to pronation, which is the leaning inward of the ankle bones, according to Mamashealth.com. To determine if you are experiencing pronation, take off your shoes and look at them. Place them side by side. They will lean towards each other if they have been worn long enough for the foot's positioning to remodel the sole of the shoe.

Symptoms

If your feet are flat, you may experience swelling and pain on the inside of your ankle, foot pain, lower leg pain and back pain. Another indicator that you have flat feet will be uneven wearing of your shoes, plus you will be able to see the outright appearance of a flat foot, which looks significantly different from a foot with an arch.

Diagnosis

There are two different kinds of flat feet. If you have a rigid flat foot, that means that the foot is flat regardless of whether you are sitting and standing. Those with a flexible flat foot will have a bit of an arch when they are sitting down, but that arch disappears when the person stands up and puts weight on his feet. If you have the flexible foot version, it can occur in one or both feet, but the extent of flattening may not be the same in each foot. For some people, this leads to ankle and foot pain as well as leg, hip and knee pain. In other people, it causes no problems whatsoever, according to Foot-pain-explained.com. Individuals with rigid flat feet experience more problems and symptoms.

When It Happens to Children

When children are experiencing pain from flat feet, this may be due to tarsal coalition. This condition occurs when two or more of the child's foot bones have fused together, which is what causes the flat feet in the first place and results in limited motion, thus causing pain.

Other Causes

Some people aren't born with flat feet but acquire them because they have arthritis, poor biomechanics--meaning that they don't walk properly--weight gain, neurological disease, occupational demands that are put on the feet, injuries and hormonal changes. Adult-acquired flat foot can worsen over time. Medically, this condition is called posterior tibial dysfunction. The extra strain on the ligaments and muscles that hold the feet together cause the feet to flatten and stretch. The result is that the muscles in the lower leg and feet start functioning in an abnormal fashion, which causes pain in the legs and feet and other problems such as hammertoes and runner's knee.

Possible Outcomes

Flat feet may cause stress fractures in your lower legs, bunions, calluses, shin splints, tendinitis and pain and inflammation in the soles of your feet.

Treatment

If your feet flat are causing you grief, get an evaluation by a physician. Some people start wearing ankle braces or shoe inserts. Pain medications and anti-inflammatory medicines may be prescribed. Surgery may also be an option.

Tags: flat feet, flat foot, have flat, have flat feet, your feet

Get The Marathon Runner To Appear In "Zelda Ocarina Of Time"

The marathon runner in "The Legend of Zelda: Ocarina of Time" appears only after you have completed a certain dungeon. After that, the runner will challenge you to a race that's impossible to win; he will also buy a mask from you during a lengthy side quest. He will show up only during the daytime, and he'll cover a lot of territory.

Instructions

1. Play through the game until you complete the dungeon called Inside Jabu-Jabu's Belly. You should be playing as the child version of Link.

2. Go to Lon-Lon Ranch during daylight hours. If it isn't daylight, play "The Sun's Song" on the ocarina to change night into day. The marathon runner is running in circles going counterclockwise along the dirt path around the ranch.

3. Go around the path that circles the ranch in a clockwise motion to increase your chances of seeing the marathon runner. To pinpoint his location, it can also help to look for the dust trail that the runner kicks up.

Tags: Zelda Ocarina Time, marathon runner, Ocarina Time, that runner, Zelda Ocarina

Apply For Georgia Food Stamps

You now apply for Georgia Food Stamps online with easy effort. The Georgia Department of Family and Children Services (Georgia DFACS) has designed the Georgia Compass site so that everyone can apply for Georgia Food Stamps from any computer with an Internet Connection. Follow these directions to learn apply for food stamps in Georgia.

Instructions

1. The first thing you will need to do in order to apply for Georgia Food stamps is point your browser to the Georgia Department of Family and Children website. The proper address can be found beneath this article in the resources section.

2. Next, you will need click on the button that reads "Apply for Benefits." You will see that you will be given three choices to apply for Georgia food stamps, the three choices are:

1) Start a New Georgia Food Stamp Application

2) Keep working on a Georgia Food Stamp application that you have already started.

3) Check the status or view a Georgia Food Stamp application that you have already submitted.

This first action will legally start your application for food stamps in Georgia.

3. In this next step, you will be asked whether or not you wish to create an account. By creating an account it will be easy for you to save your Georgia Food Stamp application and return to it later if you need to do so. If you know that you will complete the application for Georgia Food Stamps in one sitting, go ahead and click the button that reads "Start Your Application Without Creating an Account."

4. Be prepared to fill out your Georgia Food Stamp application, and have ready all information pertaining to everyone who lives in your household (names, ages, social security numbers, DOB, etc), all of your income (paycheck, federal benefits, business income, etc), and all of your bills (rent, mortgage, utilities, household expenses, etc.).

5. When your application for Georgia Food Stamps is complete, it will be directed to the Georgia Department of Family and Children Services for review. Be sure that you have completed everything in detail so as not to delay the processing of your food stamp application.

The Georgia DFACS may need to contact you in order to obtain more information or verification. If your family is in DIRE need of food assistance, and you have little or no resources, you may qualify for expedited food stamps in as little as seven days. Good Luck to you.

Tags: Georgia Food, Georgia Food Stamp, Food Stamp, application Georgia, apply Georgia, Department Family, Department Family Children

Become A Professional Soccer Player

Do you love to play soccer and are good at playing? Do you love the thrill of running after the ball through an open soccer field, kicking it, and shooting to score? Becoming a professional soccer player takes skill, ambition, and lots and lots of practice. Practice makes professional. Here are a few steps you can take to be on your way to becoming a Professional Soccer Player.

Instructions

1. Play soccer for a school or Semi-Pro Soccer Team. You need to play for a school or a semi-pro team first. The goal is to be noticed by a professional team so they will want you on their team. To be selected, you need to be the top performer at the level you are currently playing at. Give it your all and get noticed.

2. Train yourself to be the top player at your level. Exercise and keep yourself in shape. Practice different soccer playing skills and learn to master them. Gradually move up the different levels, from beginner to scholastic and collegiate teams to the amateur and professional levels.

3. Have a positive attitude. Don’t give up! It may take a while to get noticed by a professional team. Practice as much as you can and be a “team” player. Nobody wants to see someone on the field looking out only for themselves. Professional recruiters want someone who is ambitious and is a team player. They want someone who will be an asset to their home team.

4. Demonstrate good soccer etiquette. Have good soccer etiquette when on and off the field. Don’t be a loud mouth who thinks he or she knows everything and is better than everyone else. Don’t play nasty when out on the field. Have fun and treat others as you want to be treated.

5. Go to local tryouts and make contacts. Find out important soccer tryouts in your area and attend them. Make contacts and introduce yourself to prospective recruiters. Let them see your face and be polite and respectful. They may turn out to be good contacts in the future.

6. Be patient! Understand that you probably won’t be recruited overnight. Practice when you get the chance. Strive to make contacts and give it your all each time you play.

Tags: good soccer, good soccer etiquette, make contacts, noticed professional, noticed professional team

How View Battery Life On My Ipod Nano

The iPod Nano battery is long lasting.

The iPod Nano is a smaller, more portable version of Apple's classic iPod. The fifth-generation iPod Nano, released in 2009, can play up to 24 hours of music and 5 hours of video when fully charged. Although the iPod Nano is designed to play both music and movies for long periods of time, as a regular user, you likely will want to view the battery life of your Nano when using or charging the Nano.

Instructions

1. Turn on your iPod Nano. Make sure that the "Hold" button at the top of the Nano is turned off and press any button on the click-wheel of the iPod Nano.

2. Locate the battery life meter in the top right-hand corner of the Nano. It is a battery shaped icon.

3. View the battery life by noting how full the battery life icon is. A completely full battery will be solid green. As the battery depletes, the icon becomes less full. If the color inside the battery life indicator is red, this means you have less that 20 percent of your battery life available.

4. View a larger version of the battery life indicator by charging your iPod Nano. Turn the Nano off and plug it into a power source. When asleep, a large battery life indicator appears in the center of the screen. A fully-charged battery will be solid green with an image of a two-pronged power plug inside of the battery life indicator.

Tags: iPod Nano, battery life, battery life indicator, life indicator, battery life, battery will, battery will solid

Home Treatment For Diarrhea In Dogs

Dog diarrhea is never much fun for a pet owner, but, in most cases it can be easily treated from your home without a visit to the veterinarian. Read on to learn a few easy at home cures for what ails your pet.

Diet

Changing your dog's diet to a simple, bland diet for a while may help with diarrhea. Instead of your dog's normal food, give him small servings of cooked white rice, boiled chicken, boiled turkey, scrambled egg, boiled egg, boiled potato or baked potato with no seasonings, oils, butters or grease 4 to 5 times a day. Increase amounts a little at a time until he has a firm stool. Then, begin gradually mixing in increasing amounts of regular dog food back into his diet over the course of a week.

Pepto-Bismol

Dogs with diarrhea or vomiting can be given Pepto-Bismol every 6 hours. Measure 1 milliliter of Pepto-Bismol for every 10 pounds of your dog's weight for a proper dosage.

Imodium

Imodium AD can also be given to dogs. Give your pet 1 milliliter of Imodium for every 10 pounds of your dog's weight every 8 hours. A 100-pound dog would get 10 milliliters of Imodium AD. If symptoms persist for more than 2 days, call a veterinarian.

Kaopectate

Kaopectate is another alternative over-the-counter medication you can give your dog. Dogs should receive 0.05 to 0.1 milligrams of Kaopectate per pound every 8 hours. A 20-pound dog would get a 2 mg dosage. If symptoms continue for more than 2 days, call a veterinarian.

Things to Avoid

If your dog has diarrhea, do not give him table scraps, snacks or bones. Extras like these can cause additional intestinal irritation and should be avoided during this time.

Calling the Vet

Call the veterinarian if your dog has diarrhea for more than 2 days, seems listless or has other worrisome symptoms such as vomiting or blood in the stool, as these may be symptoms of more serious conditions.

Tags: every hours, more than, more than days, than days, call veterinarian, days call

Single Woman Set Goals For Herself & Keep Them

Strong single women can succeed in any area of life.

Setting goals is an important part of improving your life. It doesn't matter if you're single, married divorced or in a relationship, you need to learn set goals in order to push yourself to continually improve. If you set and achieve goals regularly, it will only serve to make you feel better about yourself.

Use Your Friends

Friends can be one of your greatest assets when you are trying to set goals and stick to them. Being single doesn't mean that you're alone at all, so use the people around you to help you meet your goals. Find friends with similar goals, such as losing weight, and make a plan to go to a gym together. If your goal is to learn a new skill, find a friend with a similar interest and take a class together. Two people who work together to achieve a common goal can help hold each other accountable.

Set Financial Goals

It is difficult to achieve many goals in life without being financially secure. Single people don't have the financial support of a spouse to depend on, so single women need to make it a priority to set and meet financial goals. Build up an emergency savings fund and contribute to your retirement fund regularly. Help yourself stick to your goal by setting up a reward system for yourself. Set a savings goal, and when you meet it, allow yourself to use the next payment that you would have put in savings to buy yourself something you want or to take a trip instead.

Create a Plan in Writing

One of the worst things a person can do is to set vague goals in their head and assume that they will be achieved. Instead, you need to actually write down your goals and carefully itemize how you can meet each one. Then, you have a plan that you can follow. A set timetable is important. You also create accountability in yourself if you force yourself to review and rewrite your goals regularly.

Attitude

There is a defeatist attitude that comes from some women who feel they are failing because they are single. This is totally inappropriate. Set your goals based on your own desires rather than feeling like you cannot define yourself because you are single. If you want career advancement, then you should go out and get it. If you want more power, then start thinking about take steps to achieve it. There is nothing wrong with being a single woman, and in many cases, it will position you better than a woman in a relationship to achieve a wide breadth of goals. Look at it as an advantage, and start setting your goals from that perspective. This will make any goal easier to meet.

Tags: your goals, goals regularly, single women, with similar, your goal

Apply Fertilizer To Wet Grass

Fertilizer Application for Wet Grass

Not every spring has long periods of dry weather in which to apply fertilizer. Many areas in the United States, experiences the highest amount of rain in April through May. Be sure to avoid walking across the yard during these times of intense rainfall. Leaving footprints in the yard will damage the turf and give weeds a bare area to grow. Keep pets and children off the yard until the end of the rain. Apply fertilizer to give grass needed nitrogen to green up for the summer. Does this Spark an idea?

Instructions

1. Press your fingers into the soil. The soil should feel moist, but not saturated. According to Cornell University, gardeners should not apply fertilizer to saturated soil.

2. Choose a fertilizer that can be applied to wet grass. This type of fertilizer is generally not only a fertilizer, but also weed control. These fertilizers are called "weed and feed."

3. Broadcast the fertilizer on your lawn. Refrain from using a granular fertilizer spreader, because it will leave tracks across the lawn. Walk back and forth following an imaginary line to get an even spread.

4. Allow the fertilizer to go undisturbed for 48 hours.

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Track A Weight Loss Competition

Setting up a weight-loss competition is a way to motivate your group to reach its goals. You can make the competition a team effort, as is the case on popular television shows like "Celebrity Fit Club" and "The Biggest Loser," or you can have each person compete individually. It is important to have a reliable way to track the progress in the competition to keep people informed and interested. Does this Spark an idea?

Preliminary Details

Decide how often you want to track the progress of each participant. Many weight loss competition coordinators prefer to gauge process at the end of every week to allow each participant ample time to make progress. Choose a specific day to do a weigh-in of each competitor, preferably on a weekend day when everyone can convene. Decide on the duration of the competition (the number of weeks). A good, solid competition will last about 12 weeks. Finally, determine if this will be a team or individual effort.

Instead of tracking pounds lost, consider tracking the percentage of body weight lost. Take the weight lost to date, divide it by the beginning weight and then multiple that by 100.

Chart

You can track your weight-loss competition using a traditional written chart. Post the chart, which can be a simple piece of construction paper, on a wall in the weigh-in room. Use a marker to list each competitor's (or team's) name on the left and then draw in horizontal and vertical lines to delineate columns and rows. List the starting weight in the first column, then fill in the remaining cells with the weight lost (or percentage of weight lost) for each person each week. Use additional sheets of construction paper when you run out of room. Create a special "totals" column after the final week, which will list the winner. Dress up the chart with stars, paint, glitter and pictures of the participants.

Excel

Set up a spreadsheet in Microsoft Excel to track the weight-loss milestones for your competition. Create a column for the name of the participants, another for the initial weight, then another for each week of the competition (for example, Week of 10/17, Week Ending 10/24, Week Ending 10/31). Insert the weight for each person at each weigh-in day in the appropriate column. Add another column at the very end of the spreadsheet that calculates the total weight lost to date and highlight the winner. Email the updated sheet to everyone who is competing each week so that they can keep track of their progress and the competition.

Tags: weight lost, each person, each week, construction paper, each competitor

Glucose Vs Lactose

Glucose Vs. Lactose

Glucose and lactose are both sugars that are metabolized differently due to their different structures. However, glucose is a component in the composition of lactose.

Monosaccharide vs. Disaccharide

Glucose is a monosaccharide, straight-chain alcohols with at least three carbons. Lactose is a disaccharide, or a fusion of two monosaccharides, one glucose and the other galactose.

Molecular Makeup

Lactose contains 12 carbons, 11 oxygens and 20 hydrogens. Glucose has six carbons, six oxygens and 12 hydrogens.

Structural Characteristics

Glucose is either represented in a straight chain or single ring. Lactose is two rings (one galactose and one glucose) linked together by a beta bond at C1 (carbon 1) and C4 (carbon 4).

Metabolism

Glucose is metabolized by glycolysis, a cycle breaking down the sugar into energy components. Polysaccharides, like lactose, require the enzyme lactase to break down the two linked monosaccharides before metabolism. Individuals who are lactose intolerant usually lack the enzyme lactase in their systems and therefore have a difficult time processing lactose.

Foods

The human body uses glucose as a key source of energy and it is present in most carbohydrates and foods that contain them, whereas lactose is mainly found in dairy and milk.

Tags: carbons oxygens, carbons oxygens hydrogens, enzyme lactase, oxygens hydrogens

How Make Meal Tickets For A Fundraiser

Tickets at fundraisers can be useful for organizational purposes.

Fundraisers require great organization and volunteer work. Creating a fundraiser is a popular way to gain extra needed funds for clubs such as baseball, scouts or school-based organizations. When a meal is provided for a fundraiser, one option is to ask for individuals to pay for meals at the time of the event, but some clubs prefer to issue meal tickets. Meal tickets help fundraiser organizers plan how much food donations will be needed or how many meals will need to be prepared before the event begins.

Instructions

1. Utilize a ticket printing website, such as ticketprinting.com, where tickets can be purchased, or thepaperstock.com, where templates can be copied or printed for free. The site will take the fund raising information, such as the date, name, time and event and print the information on tickets for a fee. The company will allow phrases specific to meal tickets, such as, "One Meal" or "Meal Ticket for (Fundraiser Name)." Other decisions, such as advertising or donation suggestions, may also be added to the ticket.

2. Use a template, such as Microsoft's Ticket Templates or TicketCreator 5.2. These template software products will allow a ticket creator to add information after choosing a ticket design generated by the software. Include the date of the event and specifics regarding the meal purchase, such as tickets for a full or half meal, tickets for meals with drinks or special reduced item meals for children and seniors. Print the tickets in sheets of six or more.

3. Include all information on the tickets so ticket holders will have concise information regarding their meal ticket purchase. Use the back of the ticket to thank purchasers for their donation or advertise future events. Do not make the ticket too busy, but include enough information to direct the ticket holder with specifics regarding the meal.

Tags: information tickets, meal tickets, regarding meal, specifics regarding, specifics regarding meal

Hotels Near Islamorada Florida

Islamorada is a seaside sanctuary on the Florida Keys.

Islamorada is a village in the Florida Keys, a cluster of islands off the southern tip of Florida. It is located southwest of Key Largo on Upper Matecumbe Key. Known as a sport-fishing destination, Islamorada offers plenty of beachfront accommodations with a slew of local restaurants and bars for entertaining.

Casa Morada

Casa Morada is an upscale boutique hotel that features 16 suites complete with open-air Jacuzzis, Mexican antiques and fresh orchids. Other amenities include robes, DVD players, stocked mini-fridges, an audio library and safes. The hotel also provides guests with a grotto, pool, secluded cabanas for poolside lounging and a waterside terrace for outdoor dining. Casa Morada is located 90 minutes from Key West.

Casa Morada

136 Madeira Road

Islamorada, FL 33036

305-664-0044

casamorada.com

Cheeca Lodge & Spa

The Cheeca Lodge & Spa is a family-owned and operated resort located on 27 acres. Experience the resort's seaside beauty with its open-air lobby offering 360-degree panoramic views and an indoor and outdoor lounge area for guests. Its West-Indies style rooms, suites and bungalows offer views overlooking the Atlantic and the golf course. Each room offers fine linens, marble bathrooms and screened-in porches. Other in-room amenities include high-speed Internet and plasma TVs.

Cheeca Lodge & Spa

81801 Overseas Highway

Islamorada, FL 33036

305-664-4651

cheeca.com

Pelican Cove Resort & Marina

Pelican Cove Resort and Marina is a tropical island resort that offers 63 rooms and suites along the Atlantic shores. All rooms have spacious balconies with water views, and Internet access is available for an additional fee. Other on-site amenities include a tennis court, pool, saltwater lagoon, cabana bar and caf , and marina. Recreational activities including water sports and fishing charters are also offered on the property.

Pelican Cove Resort & Marina

84457 Overseas Highway

Islamorada, Florida 33036

305-664-4435

pcove.com

Tags: Casa Morada, amenities include, Cheeca Lodge, Cove Resort, Cove Resort Marina

Giraffe Adaptation

Giraffes are well-equipped for survival in their harsh environment.

Physically and behaviorally well-suited to their environment, giraffes are an extraordinary example of adaptation in the animal world. Inhabiting grasslands and open woodlands throughout sub-Saharan Africa and towering up to 19 feet, giraffes are the world's tallest mammals, weighing an average of 2,800 lbs. Their specialized anatomies facilitate feeding, social hierarchy and defense. With hearts beating at double normal pressure and lungs vastly larger than those of humans but breathing at a much slower rate, giraffes are a marvel of survival and design.

Neck

Giraffes' eight-foot necks allow them to reach feeding places that other herbivores can't, according to California's Oakland and Santa Barbara Zoos. WhoZoo, a Texas Wesleyan University website, discounts this theory, citing that giraffes spend half their time grazing below shoulder level. WhoZoo says that giraffes' long necks are a result of sexual selection because bulls use them extensively in "necking," or battling over females. This might explain why males' necks continue to grow after maturity while females' necks do not.

Legs

Towering over predators and striking out with their forefeet delivering savage blows, giraffes are well-equipped to combat danger. Their forelegs are only one-tenth longer than their hind legs, making them a formidable defense. Despite the much lengthier appearance of the forelegs, this is all the additional protection they need. When their 35 mph speed is insufficient to outrun attackers, giraffes' legs afford them added defense in the form of extremely tough skin and inner fibrous connective tissue that prevents wounds from excessively bleeding.

Mouth and Tongue

With specialized mouths, tongues and upper palates, giraffes are undeterred by thorns, devouring up to 140 lbs. of fresh vegetation daily, according to the Oakland Zoo. The animals easily process thorny foods because of their leathery mouths, thick gluey saliva and 18-inch prehensile muscular tongues, the strongest in mammals. Giraffes are ruminants (animals that re-chew partially processed food sent back up from the stomach) and their stomachs have four chambers. They graze 16 to 20 hours per day. They're well-adapted to drought and can go a month without water, relying on the water content of their food and morning dew.

Heart

Remarkably adapted to their physiology and lifestyle, the giraffe's heart and circulatory system are the most powerful in the animal kingdom. The 2-foot, 24-pound heart requires at least double the normal pressure to pump blood the long way up into the brain. The blood-carrying carotid artery balloons, absorbing increased pressure when giraffes lower their heads. With heads raised, check valves in the jugular prevent sudden dangerous backflow from the head, avoiding unconsciousness and even death.

Lungs

Although giraffes' lungs are eight times the size of those in humans, their respiratory rate is only one-third the rate of human respiration. This lower rate allows them to avoid windburn to their 12-foot tracheas while inhaling their required massive volume of air. As giraffes breathe, previous oxygen-depleted breaths can't be totally expelled. Consequently, there must be enough lung volume to make "bad air" a small percentage. "The Science Creative Quarterly" explains that without extra air-pumping capacity of oversize lungs, giraffes would breathe the same used air over and over again.

Additional Adaptations

Giraffes' coloration blends well with their habitat, affording them some camouflage from predators. Their extreme long-range visual acuity helps them keep track of predators and enables communication with other giraffes over several miles.

Tags: double normal, double normal pressure, normal pressure, that giraffes, those humans, with their

Hotels On The Beach Near Perdido Key Florida

Perdido Key is located along the coast of the Gulf of Mexico.

Perdido Key is a 16-mile-long barrier island that straddles the Florida/Alabama border off the coast of the Gulf of Mexico. Guests can enjoy the Perdido Key State Park and explore the coastal wildlife, swim in the Gulf and relax on the white-sand beaches. The Florida side has may vacation rentals on the beach, while the Alabama side has more hotels and resorts on the beach.

The Island House Hotel

Just five minutes from the Florida side, The Island House Hotel features a private beach, outdoor pool, and private balconies facing the Gulf. The 161-room hotel is close to several golf courses and offers special golf packages. Families can spend a day on the beach or at take a dolphin cruise from the Hudson Marina, where you can also rent water equipment such as jet skis. Enjoy a classic Italian seafood meal at the nearby Cafe Grazie, or visit the Shrimp Basket for grilled, steamed and fried shrimp, oysters and fish.

Perdido Beach Resort

This Mediterranean-style resort has 346 rooms and suites. Perdido Beach Resort features four restaurants, including the casual Cafe Palm Breeze and the upscale Voyagers Restaurant. The resort has tennis courts and two pools. Children 16 and under stay free in their parents room. Local attractions include the U.S. Naval Air and Station Museum in nearby Pensacola, and the family-friendly Track Recreation Center for go-carting, bumper cars and mini-golf. Local restaurants include the Gulf Shores Steamer for casual lobster, or Louisianan Lagniappe for New Orleans-style seafood.

Sleep Inn on the Beach

The Sleep Inn offers budget accommodations right on the beach. The hotel features free continental breakfast, an outdoor pool and a sun deck. Guests can follow the walkway down to the beach to enjoy a day of swimming and sunbathing. Just 10 minutes away, Waterville USA offers water-park fun for the whole family. Nearby restaurants include Moe's Original Barbecue for Southern-style barbecue ribs, and Hazel Seafood Restaurant, popular for its lunch and dinner buffets.

Tags: Beach Resort, coast Gulf, coast Gulf Mexico, Florida side, Gulf Mexico

Flat Arch Shoe Types For Cross Training

Cross training shoes for flat arches will prevent injury.

For people with flat arches, choosing the right shoes is essential. This is especially true when it comes to choosing shoes for a workout. Because many types of exercise can put a lot of stress and impact on the feet, good shoes are a must. Cross training shoes are designed to work well in a variety of activities, and are a versatile workout shoe.

What Is Cross Training?

Cross training refers to an exercise program that incorporates different types of workouts. This can include cardio classes at the gym, such as step aerobics or cardio kickboxing, strength training, use of machines such as an elliptical or treadmill, and outdoor activities.

What Are Flat Arches?

People who have very low or no arch at all in the foot between the ball of the foot and the heel have flat arches. This is also referred to as being flatfooted. People with flat arches need a specific type of support from their shoes that differs from those with high arches.

Cross Training Shoes

Cross trainers are shoes designed for those engaging in cross training fitness routines. These shoes differ from running and walking shoes in the movement they are designed to handle. Cross trainers are designed to provide support during lateral (side to side) movement, while running shoes are designed for forward movement. They absorb impact differently to provide support through a variety of activities. They have a wide base that supports flat feet.

Tennis shoes

Because they are also designed for lateral motion, tennis shoes are another good choice for flat-arched people looking to cross train. They are often lighter than cross trainers with some of the same features.

Getting the Right Fit

Choosing the right pair of cross training shoes will require trying on many pairs to see what feels best. Every foot is different and needs a specific fit; flat arches are only one of the aspects of your feet. Visit a store that specializes in fitness shoes to have your feet measured properly, and try on a variety of shoes. If you require orthotics due to your flat arches, look for a shoe that has room for them. Your cross training shoes should fit comfortably and not require breaking in.

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Break Through Mental Barriers When Running

Attitude is vital to running farther and faster.

Professional athletes know a big part of ability is mental attitude. Even for the casual runner, a positive attitude is just as important -- if not more -- than physical capability. Long-distance marathon runners are not that much different than average ones. They understand that the human body is capable of performing better and longer with the right effort, and apply that knowledge to break down mental barriers. There is no magic to achieving this. It comes down to attitude, diversion and nutrition.

Instructions

1. Run at a pace you can maintain for a distance you have planned. For example, if you have set a mileage distance of six miles, and you feel extremely tired or winded at three miles, back off on the pacing until you can breath at a steady rate without increasing. Focus your mind on keeping your breath steady, to break down the barrier of failure to complete the final three miles.

2. Run until it hurts. Break down mental barriers by running with others who are your age. Talk to them as you run. Watch their performances. Choose someone you admire, who runs better than you, and break down your own limitations by comparing them to yourself.

3. Leave problems at home. If you start any race, run or even casual training routine with a bad attitude, your mental barriers will grow into mountains. If you are having problems in your personal life, don't think about it. Tell yourself that you will worry when you get back. Run with a clear mind. Focus on the beauty of the scenery, the sky or how proud you are of your own body, and the fact that you are running.

4. Eat nutritious meals before the run, because good mental attitude relies partly on proper nourishment. Certain foods actually feed your brain what it needs to think clearly. For example, carbohydrates are fuel for the body as well as the mind. The better your body feels, the less likely you are to have mental barriers.

5. Drink plenty of fluids that contain electrolytes, which create better brain-to-muscle communication. Electric signals pass through nerves using electrolytes as conductors. Staying well-hydrated will help break down mental and physical barriers while running.

6. Run at a steady pace until you begin to doubt you will make your goal. Divert your mind by thinking thoughts that consume your concentration. One of the best mental diversions is sex. This thought will almost always completely break down any mental barrier that is preventing you from going farther or longer.

Tags: down mental, break down, mental barriers, break down, break down mental, breath steady

Bring Up Low Sodium Levels

While low-sodium diets are being touted as a major health booster these days, there is also such a thing as having too little sodium in your system. Indeed, the presence of low sodium levels in the blood in relation to high water levels, a condition known as hyponatremia, can lead to a number of health problems. Working with your health care provider, you can bring up low sodium levels and restore your body's electrolyte balance for optimal health.

Instructions

1. Be on the lookout for symptoms of low sodium levels, such as a feeling of disorientation, muscle weakness, headache, fatigue, loss of appetite, or confusion. You may be at risk for the condition if you're over 50, have recently participated in a high-intensity activity such as a marathon, if you are currently undergoing chemotherapy, have kidney disease, or if you've just consumed excessive amounts of water or diuretics. Other risk factors include consumption of the recreational drug Ecstasy, sudden exposure to a hot climate, or a strict low-sodium diet.

2. Visit your healthcare provider immediately if you've experienced any of the above symptoms and suspect that you have low sodium levels. In the meantime, ask a healthcare provider about what you can do to bring up low sodium levels. She may recommend cutting back on water consumption until your appointment, for example. During the appointment, your doctor will conduct a physical exam and administer a blood test and urine test to verify whether or not your sodium levels are low.

3. Follow your health care provider's instructions for bringing up low sodium levels, which may include temporarily reducing your water or diuretic intake until sodium levels are restored. When sodium levels are dangerously low, your doctor may treat you with intravenous drugs, prescription medications, or hormone therapy.

4. Talk to your doctor about other ways you can bring up low sodium levels to prevent a case of hyponatremia in the future. He may suggest treatment for other conditions that can affect low sodium levels, such as adrenal problems. Other preventative measures include drinking no more than the recommended daily intake of water: 8 8-oz glasses of water per day, and making sure to only drink as much as you sweat during intense activities (generally about a liter per hour).

Tags: sodium levels, sodium levels, bring sodium, bring sodium levels, your doctor, care provider, health care

Food To Eat While Preparing For A Competition

A healthy diet is the fuel you'll need to compete..

Training for competition entails more than just logging miles and lifting iron. What you eat while training for a competition can affect your overall performance. How much and when you eat can similarly bolster or hurt your final result in a race, game or other competitive activity. To ensure that you compete well, adopt a diet that maximizes energy and strengthens your body. On your marks, get set, go eat right!

Instructions

1. Pasta is a common pre-game meal for athletes.

Eat carbohydrates. An athlete's diet should consist of 55 to 60 percent carbohydrates, which are the body's main energy source and which work to refuel the body. Carbohydrates are found in bread, pasta, grain and other sources.

2. Almonds are an excellent sources of 'good' fat.

Say yes to fat. About 30 percent of an athlete's diet should come from unsaturated fat sources, such as oils, avocados and nuts. According to Dr. Barbara Roberts, director of the Women's Cardiac Center at the Miriam Hospital in Providence, fats help you absorb vitamins A, D and E, and are vital for your nervous system.

3. Protein foods, such as fish, keep your muscles strong.

Bulk up with protein. The remaining 10 to 15 percent of your diet should include protein, found mainly in meat, fish and chicken.

4. During a run, drink about 8 oz. of water every 15 minutes.

Drink as water as you expel. Since 55 to 70 percent of your body weight is water, it is important to be hydrated to maintain your body's fluid level, according to Fitness.gov. This means drinking fluids before, during and after all workouts and competitions. The amount depends on how much you sweat.

5. An ideal pre-game meal is oatmeal.

Eat a snack or a meal before a competition to energize you and to ward off hunger during the event. Fitness Magazine recommends eating 400 to 600 calories three hours before a competition, so you will have energy but your stomach won't be full.

6. Avoid a big meal soon after a major workout.

Eat a snack to replenish nutrients and have a sports drink after competing to replace electrolytes you burned off. Cindy Sherwin, a registered dietitian and personal trainer, recommends a slice of whole-grain toast with peanut butter and jelly within an hour of finishing a run.

Tags: diet should, your body, athlete diet, athlete diet should, before competition

Break The Ice With A Girl Over The Phone

Breaking the ice during a phone call with a girl you've just met can be very nerve-wracking, especially if you are attracted to her. But she liked you enough to give you her number; now be sure to hold her interest when you call her. Keep the conversation short and sweet so that she looks forward to the next time she talks to you, and be sure to stimulate her interest with a novel idea or trick.

Instructions

1. Reintroduce yourself when she answers the phone. Use a 10-second soundbite such as: "Hi, Clara. This is Ken. I had such a great time talking to you at our friend's birthday party the other night."

2. Ask her to join you in doing something that stimulates her mind, based on what you already know of her interests. If you know that she enjoys art, engage her in a few minutes of chat about her day, then mention that you have been thinking of going to an art lecture, and would love if she joined you. If she likes biking, mention that you're thinking about biking through a local park. Be subtleand genuine, rather than just another guy asking her out to dinner and drinks.

3. Make solid plans for a date and time to meet, if she agrees. If she declines, tell her you will call her the next time something fun comes up that she might be interested in. End the conversation on a friendly note and hang up the phone.

Tags: mention that, next time

Healthy Body Fat Percentage For Men & Women

Healthy Body Fat Percentage for Men & Women

Everyone has some body fat. In fact, our bodies need some fat to continue living. There are, however, appropriate levels of body fat for both men and women. Striving for a healthy body fat percentage is important because too much body fat can cause health problems including heart and cardiovascular diseases.

Hydrostatic Scales and Your Body Fat

There are many ways to determine your percentage of body fat, and some methods are more accurate than others. Unfortunately, the most accurate methods are usually the most expensive. By far, the most accurate way to measure body fat is through hydrostatic weighing. In this method, you are weighed under water. A hydrostatic scale is an expensive piece of machinery, so these scales are usually only found at high-end gyms, universities or hospitals.

Skin Fold Test

A skin fold test is also fairly reliable. This method uses skin fold calipers. These can be bought at health food stores, but you'll get a more accurate result if the test is performed by a professional. In the test, the calipers measure how much skin can be "pinched" in various areas all over your body. These numbers are used in conjunction with equations that derive your body fat percentage.

Simple Methods

Though they are not as accurate, you can use simpler versions to determine your percentage. There are body fat scales that will list your percentage upon weighing. You can also use a height-weight chart, or determine your body mass index (BMI), which determines your risk factor for obesity based upon set ranges. These methods do not consider water weight, and they don't take into count muscular bodies. They will give you, however, a general idea about your body fat percentage and how close you are to a healthy range.

Acceptable Numbers

Women naturally have 10 to 12 percent of body fat, and this is essential for their bodies. Men, on the other hand, only have 2 to 4 percent of naturally occurring, essential body fat. For the most part, women's body fat should fall within the range of 25 to 31 percent. Because men have less body fat naturally, their acceptable range is much lower. Men should fall into the areas of 14 to 25 percent. Most athletes will have a percentage that is much lower than the average ranges for men and women.

Obesity

Women who have 32 percent body fat or more are generally considered obese. Men whose percentages are over 25 percent are labeled obese. Obesity is a growing issue in the United States, and more and more attention is being brought to childhood obesity. Getting a good idea of your body fat percentage and making sure that number falls into the healthy range is very important for overall health.

Tags: body percentage, determine your, have percent, your body, your body percentage, your percentage, Body Percentage

Goals For Employees Who Are Always Late

Lateness is a problem that employers deal with daily. While an employee will occasionally report to work late, it becomes a serious matter if the behavior becomes the norm. Lateness affects the operations of an organization. There should be an effective human resource policy detailing the expected code of conduct as well as the repercussions for breach. A disciplined workforce ensures that the organization's objectives are achieved. Employees should be made aware that reporting to work late is not acceptable.

Find the Root of the Problem

Arrange a one-on-one conversation with the employee. During the meeting outline the company's policy on lateness and explain to the employee how lateness disrupts operations in the workplace. Employees work as a team, and if a member of the team is always late, the team's performance and output is greatly affected. This ends up affecting the overall performance of the company. Inquire from the employee the reasons he is always late and use the meeting to find a lasting solution to the problem. Establish clear and measurable goals that the employee must achieve. Document the conversation for future reference.

Probationary Period

Place the employee under probation. Explain to her that her attendance will be under assessment during the probation period. Inform the employee that the assessment will be honest and fair and dependent on her reporting to work on time. Successful completion of probation will lead to reinstatement, while failure will lead to further drastic disciplinary action.

Alternative WorK Schedule

Some employees may always be late due to unavoidable circumstances such as child daycare issues or having to drop off their children at school every morning. Together with the employee in question you can develop an alternative work schedule. This may include telecommuting every morning from home or placing the employee in a shift that allows him to get to work on time.

Review Meetings

Hold regular meetings with the employee to review her progress. Also explain the consequences for failure to achieve the set target. This could be a warning letter, suspension from duty or dismissal. Address progress made by the employee. Meet with the employee at regular intervals to check the initiatives she has taken to achieve the goals set during the meeting. Assess the employee's performance over the period she has been in review. If good progress has been made, give a recommendation report to the HR manager explaining this. If possible, draft a recommendation letter to further motivate the employee.

Tags: with employee, always late, every morning, reporting work, will lead, work late

Homemade Baby Bibs

Bibs, like diapers, are an absolute necessity when you have a baby. You need several at home, more packed in your diaper bag and emergency bibs kept at grandma's house. Then, of course, there are the holidays that need special bibs. Rather than spend a lot of money buying bibs, handmade bibs can show off your creative side. One-of-a-kind bibs can be made with old clothing, textiles and even trash.

Basic Baby Bib Template

Measure and draw an 8-1/2-inch wide by 11-inch long rectangle on poster board or lightweight cardboard and cut it out. Curve the corners. With the short sides laying horizontally, one is the top and one is the bottom of the bib. Find the center of the bib top and measure down 1-1/2 inches. Draw a centered 3-1/2-inch circle using a compass. Cut from the top center of the bib down to the circle and cut out the circle.

Cowboy Denim Bib

Cut the legs from an old pair of adult-sized blue jeans. Cut the legs open at the doubled outer seam. Lay one leg right-side down on your work table, place a red bandanna on top and complete the layers with the other jean leg right-side up. Place the bib template on top of the three layers and trace around it (make sure all three layers are under the template). Pin through all three of the bib layers and cut out. Sew around the cut edges of the bib 1/2 inch from the edge, including the circle neck cutout. Cut slits along the edge 1/2 inch apart. Do not cut through the stitching. Throw the bib in the washer and the dryer to make the edges raggedy. Trace a star cookie cutter on the paper side of lightweight fusible web and cut out. Place the fusible web star, glue side down, on the back of a leftover bandanna scrap and iron to adhere. Cut the fused star out. Peel the paper from the back of the star. Place it, glue side down, on the front of the bib, centered and slightly to the right. Iron to fuse in place. Topstitch around the star 1/4 inch from the star's edge to secure.

Cut a front and back of 5/8-inch wide Velcro, 1/2 inch long. Overlap the cut ends at the top of the bib 1 inch. Place the Velcro pieces between the overlap and pin one piece to each overlap. Topstitch the edges of the Velcro to the bib.

Junk Food Baby Bib

Choose a bag from your favorite type of potato chip. Cut away the seam at the top and bottom of the bag. Cut the center back of the bag open from the top of the bag to the bottom. To remove any greasy residue, clean the bag with a rag, soap and water. Lay a 12-inch square of flannel right-side down on your work surface. Cut a 12-inch square from the potato chip bag front and place it right-side up on top of the flannel. Top the layers with a 12-inch square of clear vinyl. Center the bib template on the vinyl and trace around it with an ink pen. Pin the layers together, inside the traced bib, 1/4 inch from the bib edge. Cut the bib out through all three layers, just inside the pen mark. Zig-zag stitch 1/4 inch from the bib edge, including the circle neck cutout. Attach Velcro as in the cowboy denim bib to finish the bib.

Tags: inch from, three layers, 12-inch square, from edge, inch from edge, circle neck, circle neck cutout

Become A Professional Marathon Runner

Big marathons can pay out huge prizes if you can put in the times.

You'll have to give up a great deal to become a professional marathon runner. Making the jump from keen amateur to the ranks of the pros will mean giving up your social life, not seeing much of your family, changing your diet and training full-time. But if you can make it to the very top, the rewards are plentiful.

Instructions

1. Buy professional running shoes, shorts, vests, tracksuits and the clothing for adverse weather conditions.

2. Join a sports club or hire a personal coach to help you with your training. All professional runners have a coach who helps them manage their training schedule. It's a good idea to use an ex-professional marathon runner or somebody who has studied sports science. If you can't afford a coach, join a running club to get you started.

3. Change your diet. Increase your intake of complex carbohydrates and protein, but cut down on fat and refined sugars. Plenty of fiber-rich fruit and lean fish and white meat is the order of the day. Eat little and often, and always have some food after you've finished training to help you recover. If you're really serious about making it to the top and your budget allows, hire a nutritionist who can study your metabolism and come up with a diet plan. Obviously, smoking will be out of the question and alcohol will be but a rare treat.

4. Train. This is what's going to get you to the top. You've got to be in prime physical condition to make it as a professional marathon runner. Pro runners at the top of their game can run hundreds of miles during training every week. A daily program of running, combined with gym work, will be necessary on a full-time basis if you're going to be able to compete at the very highest level. Again, you should work with your nutritionist and coach to come up with the best training program for you.

5. Enter marathons. As soon as you feel you have the speed and the stamina to compete, start entering races. To start earning the top prize money you'll need to finish in the top three of major races. This can run into six figures at some of the bigger races. You can also earn money by running fast times and breaking records. As it's expensive paying for your support team and traveling to races, marathon running won't pay well unless you're consistently finishing high in the rankings.

6. Hire a sports agent to get you sponsorship deals. If you start winning big races, your profile will grow. Capitalize on this by securing sponsorship from companies keen to exploit your image.

Tags: marathon runner, come with, professional marathon, with your, your diet

Foods That Burn Calories During Digestion

Foods That Burn Calories During Digestion

It's not true, as some believe, that there are "negative calorie" foods. Certain foods, as the story goes, burn more calories during digestion than they provide. Supposedly, the net result is that it's possible to lose weight by eating large amounts of these foods. While it is possible to lose weight with low-calorie foods, and all foods burn some calories in digestion, there are no true negative-calorie foods.

Identification

Many foods appear frequently on negative-calorie food lists. Grapefruit, oranges and celery are among the most common. Other foods cited as burning more calories than they provide are broccoli, cabbage, carrots, garlic, lettuce, apples, pineapples, lemons and mangos. While all these foods are healhtful, none of them burns more calories in digestion than it ultimately provides.

Function

A medium-size piece of celery has about six calories. However, it takes much less than even those six calories to digest that piece of celery. Calories are units of heat energy. The amount of increase in body temperature due to digestion of celery, a way of measuring expenditure of energy called the thermic effect, is only about half a calorie. The relatively low level of energy needed to digest food is part of the body's natural efficiency, and is essential to healthy function.

Effects

Of the three major types of macro-nutrients--proteins, carbohydrates and fats--proteins require the greatest energy to digest. This is why lean meats like salmon occasionally appear on lists of negative-calorie food. Unfortunately, even in the case of protein, the amount of energy required to digest the food is only about 30 percent of the total calories released from the food.

Potential

Perhaps the persistence of the negative-calorie-food myth is because it is feasible hypothetically. It is possible that a food could require more energy to pass through the digestive tract than it contains if it were made entirely of indigestible matter like cellulose. Cardboard, for example, fits this description. The problem is that all foods, even the fiber-rich ones that contain large amounts of cellulose, also contain more calories, even if negligible, than it takes to digest them.

Considerations

Another reason the myth might be appealing is that eating the foods that appear on the negative-calorie-food lists can actually result in weight loss. Many of them, especially the fruits and vegetables, are relatively low-calorie and nutrient-dense. If you were to eat mostly celery, for example, you would undoubtedly experience weight loss. But this would be because celery contains fewer calories than the foods you normally eat, and a mostly celery diet would therefore contain fewer calories than your normal diet. Weight loss would not occur because of any negative-calorie effect of the celery itself.

Tags: more calories, calories than, Burn Calories, Burn Calories During, calories digestion

Break Your Fall

Break Your Fall

It is very important to know break your fall if you accidentally fall backwards. If you do not know perform this vital skill, you might risk the chance of breaking a wrist, arm or hurting your back or spinal cord. Learn fall properly to avoid any injuries and save yourself from any additional pain.

Instructions

1. Remember to tuck in your chin and keep your head up when you are falling. This move will protect the top of your head from being injured if you fall to the ground.

2. Breathe normally when you fall. If you stretch your lungs too much, then you will definitely feel the impact of the fall even more than if you were breathing at a normal pace.

3. Keep your forearms in front of you. If you slam them behind, then you most likely you will fracture or break your wrist or arm. Be careful when falling backwards.

4. Use your buttocks and side of your body to cushion your fall. It is a good idea to immediately bend your legs if you are falling backwards onto the road or floor.

5. Practice falling at home. Practice falling off of a chair or a couch and keep doing it a few times until you perfect the fall. This skill will come in handy if it ever happens to you.

6. Make sure you never let your head hit the ground. It is the most important part of your body to protect. If you hit your head severely, it can cause a concussion as well as a variety of other injuries.

Tags: your head, Break Your, falling backwards, Practice falling, protect your, protect your head, when falling

Runner Train For A Marathon

Set a Mileage Schedule

While some people may be able to train for a marathon simply by running week after week, most would-be marathoners require some structure to their training program. There are programs for first-time runners, intermediates and elite runners. Most marathon programs are geared toward preparing a runner to complete the full 26.2 miles. However, some more specialized programs exist to help seasoned marathoners break their record times.

Marathoners are Diligent with Long Runs

Marathon training programs often mix running with cross-training. Usually, a runner completes three to four training runs per week, one of which is significantly longer than the rest. For instance, the first week of a marathon training program might have two scheduled runs at 4 miles each, and a long run of 6 to 7 miles. Each week, the cumulative mileage increases, most of which is tacked onto the long run. The remaining training days in the week are usually dedicated to lower-impact training such as cycling, strength training or yoga. A typical marathon training program lasts 3 to 4 months, though faster tracks exist for elite runners.

Fuel and Equip Appropriately

Part of marathon training includes being aware of the body's needs during the hours it will take to cross the finish line. These include foot support, clothing and nutrition. Seasoned runners do not try out a new outfit or hydration routine the day of their race; they do a trial run beforehand. Marathoners are advised to practice first with new gear and nutritional products during their longer training runs, so that they know what will work best for them on race day. In other words, you don't want to find out at mile 10 of the race that your socks cause chafing, or that your carbohydrate gel does not agree with your stomach.

Rest

One of the most important things a runner can do when training for a marathon is to rest. Most programs advise scaling training back for a week once or twice during the months of training. This allows the body, which is put under great stress during distance running, to rest adequately before the next "push," or mileage increase. The final week or two leading up to race day also includes a "taper," or a gradual cool-down period. This allows a full recovery before race day, so a runner can be fresh at the marathon starting line.

Tags: training program, elite runners, marathon training, marathon training program, that your, This allows, training runs

Good Book Ideas For Writing An Mcas Long Essay

Characters with deep conflicts make good essay topics.

The Massachusetts Comprehensive Assessment System (MCAS) English Language Arts test requires 10th graders to write an essay based on a piece of literature. The writing prompt offers a theme (a character's selfishness, a character defeated by forces beyond his control) that the student must discuss in an essay that demonstrates a grasp of the subject material and English language writing mechanics. Classic books that involve characters in deep conflict---with each other, with their environment, or both---make good choices as a basis for this essay.

Beowulf

This old English poem fits very well into essay prompts asking about the individual's quest, heroic characters, and characters affected by the idea of fate or destiny. It is important to reference the historical context of the poem---it reflects a time when men's heroic deeds were considered their greatest achievements, passed down from generation to generation in epic oral poems. A good essay might talk about the components of heroism (physical bravery versus mental bravery), mythical components of the hero's quest (a seemingly invincible villain, for example), and the literary doubling of heroes and villains (Beowulf vs.Grendel). A student might also discuss whether the heroic characteristics Beowulf displayed are still evident today.

Hamlet

Shakespeare's play about a troubled Danish prince contains enough material to write a comprehensive essay on virtually any topic. The central character, Hamlet, is torn between a desire for revenge on Claudius and his inability to act on that desire. This makes him a good choice for an essay on characters with internal conflicts. Because the conflict is centered on a twisted family dynamic (Hamlet's uncle killed Hamlet's father and married Hamlet's mother), the play also works for essays about dysfunctional families. The strong supporting female characters (Gertrude and Ophelia) offer a range of possibilities for essays dealing with women's experiences and male expectations. Most of the characters also fit well into a compare-and-contrast essay (Hamlet vs. Laertes, Gertrude vs. Ophelia, Claudius vs. Hamlet).

Heart of Darkness

This Joseph Conrad book takes place during the early 20th century, in the midst of the European colonization of Africa. The book is a good choice for essays on the literary double (Kurtz vs. Marlow), the unreliable narrator (Marlow), a protagonist caught up in world events, books influenced by the author's real-life experiences, and any essay with a theme of civilization versus barbarism. The "horror" referenced by Kurtz's last words could serve as an essay in itself---was Kurtz reacting to self-knowledge of his own poor behavior, or his failure to create a kingdom of his own? Any essay prompt asking about darkness within a character or a civilization is tailor-made for this book.

To Kill a Mockingbird

Harper Lee's classic tale of racial injustice in a small Southern town is a good fit for essay prompts asking about equality versus inequality, the importance of education as a defense against prejudice, flawed characters and social conflict among characters. Students can discuss how Atticus's belief in education helps his children see past the racial intolerance of many of Maycomb's citizens. A good essay might also discuss the ability of children to see through the distorted social mores of adults, as evidenced when Jem and Scout are able to scare off a crowd intent on lynching Tom Robinson just by urging the crowd to see things from the black man's perspective.

Tags: good essay, asking about, also discuss, essay might, essay prompts, essay prompts asking, Gertrude Ophelia

Holland America Cruises

Holland America Cruises

Holland America is one of the world's oldest cruise companies. Beginning in 1873, it was originally in the passenger trade and freight trade, but it moved into the luxury cruise industry in the 1970s. Today, as part of the Carnival Corporation, Holland America has itineraries that visit 280 ports of call on all seven continents. Some of their most popular cruises, however, remain in the West and North hemispheres.

Alaska

Holland America was one of the first lines to offer cruises to Alaska, and its expertise in this area shows. The cruise line offers four different seven-day cruise options. The options take you through different parts of the sea and past glaciers, with one sailing through Glacier Bay's Inside Passage. Most of these cruises begin in either Seattle or Vancouver and travel up the coast of Canada to Alaska.

Caribbean

Always a favorite for cruising passengers, Holland America offers three different cruises in the Caribbean. Mostly departing from Fort Lauderdale and Tampa, the line runs out to the eastern (St. Thomas and St. Maarten), western (Belize, Cozumel and Grand Cayman Island) and southern (Aruba, Barbados and Grenada) regions of the Caribbean. Holland America also has its own private Caribbean island, Half Moon Cay.

Mexico

The Mexican Riviera is a newer destination, but Holland America offers several cruises there. Mostly leaving from San Diego, these cruises travel down the Baja California peninsula and along Mexico's west coast to stop in such ports of call as Cabo San Lucas, Mazatlan and Puerta Vallarta.

Hawaii

The cruise line offers several trips to Hawaii throughout the year. Beginning and ending in San Diego, these cruises are generally 15-day cruises because of the distance to the islands. However, there are also 19-, 33- and 63-day options. The ports of call are all usually in Hawaii, so travelers get a good sense of what that state has to offer.

Europe

Evoking images of Old World transoceanic liners, Holland America offers several options for travelling to Europe. Many of these cruises begin and end in Europe with destinations to Northern Europe, the French Riviera and along the Mediterranean Sea. Holland America also offers a transatlantic cruise. Beginning or ending in New York, Fort Lauderdale, or Boston, these cruises generally can last anywhere from 16 to 30 days and combine an ocean voyage with a good variety of European ports of call.

Tags: Holland America, these cruises, ports call, America offers, Holland America offers, offers several, America also

Hiv Rash Description

Rash occurs as one of the symptoms of acute HIV infection (first-stage HIV-disease). Rashes may also appear later in HIV-disease as either a result of opportunistic infections (diseases that affect HIV-positive people more seriously than others) or as a side effect of drugs used to manage HIV.

Acute HIV Rash

Among the flu-like symptoms of acute HIV infection (first-stage HIV), which occurs shortly after infection, some people develop a red, spotty rash. This rash starts on the upper body, including the head, and may spread to other parts of the body, possibly causing ulcers, according to the Australasian College of Dermatologists.

Herpes Simplex Rash

Herpes simplex viruses (HSV-1 and -2) are opportunistic in people with HIV-disease. These viruses lead to cold sores (oral herpes) and genital herpes, both of which cause red rash with blistering.

Shingles

People with HIV are at increased risk for developing shingles, caused by another herpes virus (varicella-zoster virus, HHV-3). This causes pain, as well as red rash with blisters on one side of the body.

Tinea and Candidiasis

Tinea is a group of fungi that lead to infections like ringworm and athlete's foot. Candidiasis is another fungus that generally leads to thrush, an oral infection. Both of these fungi can lead to rash in areas where skin contacts skin, such as the groin and under the armpits and breasts.

Drug Rashes

Rash can also be a side effect of antiretroviral drugs used to treat HIV. Rashes that spread or occur with fever may indicate a serious negative reaction to treatment, and doctors should be informed of side effects experienced by people on antiretroviral drugs.

Tags: acute infection, acute infection first-stage, antiretroviral drugs, drugs used, infection first-stage, rash with, side effect

How Many Calories Do I Need Daily

The number of calories that you need daily depends on what your weight loss goals are. According to NetWellness, your body's resting metabolic rate is the number of calories your body burns without exercise each day.

Determine Resting Metabolic Rate

To understand how many calories you need you must calculate your resting metabolic rate.

The most accurate way to determine your resting metabolic rate is by breathing into a device called MedGem Indirect Calirometer. It measures your oxygen intake to calculate your resting metabolic rate. You can also get a rough estimate of your resting metabolic rate by using the resting metabolic rate calculator on CaloriesPerHour.com. Another resource is the calculator from the Mayo Clinic which determines how many calories your body needs to maintain your current weight.

Determining Your Weight Loss Goal

If you want to lose weight then you'll need to consume fewer calories than your resting metabolic rate or burn extra calories through exercise. If you want to gain weight then you'll need to consume more calories than your resting metabolic rate.

Daily Calories From Protein

Salmon is an excellent source of protein.

The Mayo Clinic explains that between 10 and 35 percent of calories that you consume each day should come from protein.

Daily Calories From Fat

Hamburgers are typically high in fat.

According to the Mayo Clinic, calories from fat should be limited to between 20 and 35 percent of total calorie intake. No more than 7 percent of total daily calories should come from saturated fat.

Daily Calories From Carbohydrates

Bread is high in carbohydrates.

According to the Mayo Clinic, calories from carbohydrates should be between 45 and 65 percent of total calorie intake.

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History Of The Heath Candy Bar

Hershey's Heath candy bar is a sweet, crunchy alternative to other candy bars on the market. This candy bar has a rich, buttery crunchy center with a layer of chocolate surrounding it. The Heath bar has had a long history of making toffee lovers smile. Add this to my Recipe Box.

The First Candy Bar

One could say that the Olmec Indians helped to create the modern-day candy bar. Chocolate had its early beginnings as a crop for the Olmecs. Years later, chocolate was used to create a drink for the wealthy Aztecs. Over centuries, chocolate was experimented with, resulting in the wonderful creation of the candy bar. In 1847, Joseph Fry created the first candy bar by mixing melted cacao butter with cocoa powder and sugar. He made a paste out of those ingredients, pressed it into a mold and voila, the first candy bar.

A Brief Toffee History

Toffee is a simple candy, made from caramelized sugar and butter. Around 1800, toffee became a popular sweet treat in Northern England. Sugar became more affordable during this time period, allowing people to experiment with recipes. Some people confuse "toffee" with the sticky, American candy "taffy."

A Heath History

In 1914, The Heath Brothers Confectionary was established in Robinson, Illinois. In 1928, the recipe for Heath English Toffee bar was perfected, and the Heaths began to send their product into the national market. Up until 1942, the Heath bar was made completely by hand. Business continued to grow during the 1970s and 1980s, and new products were created. In 1989 Leaf purchased Heath; in 1996 Hershey Foods Corporation acquired Leaf North American Confectionary Operations.

Fun Heath Facts

The Heath candy bar played a key role in World War II. The U.S. Government contracted with Heath to produce Heath candy bars to be included in U.S. soldier's rations during World War II. Heath bars were found to have a long shelf life. Heath bars were even marketed as being a health food because they were made from the best ingredients. One early advertisement claimed, "Heath for better health!"

Heath Recipes

Heath candy bars are delicious on their own as well as in many dessert recipes. Dessert makers around the world have created mouthwatering treats featuring Heath English toffee candy bars. Some of the recipes include cakes, ice cream treats and brownies.

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Avoid Drinking Too Much Alcohol

If you feel that alcohol may be a problem in your life then you may want to consider cutting back or even eliminating it all together.

And if you do have a drinking problem it's also important to do something before it becomes an even bigger problem like alcohol addiction.

So if you want to cut back or even stop drinking this article on avoid drinking too much alcohol will help you to get started.

Instructions

1. Clean out the liquor cabinet. If you're trying to stop drinking then for the time being it might be a good idea to not keep any alcohol around the house. After all who needs the added temptation.

2. List your reasons for avoiding alcohol. And keep a daily journal of your progress. This will help to reinforce your goals and make it easier for you to stick to them.

3. Avoid the temptation to drink. If you find certain people and situations are conductive to you consuming alcohol then for the time being it's probably in your best interest that you avoid these people and situations.

4. Distract yourself whenever you feel the urge to drink. Instead have a glass of juice and go for a walk, work out or try some other activity that you enjoy. The important thing is to take your mind off the alcohol cravings.

5. Develop new habits.

For many people overindulging in alcohol is simply a bad habit, so now is your chance to change it. Take up a new hobby and develop new healthy habits.

6. Just say no. From time to time you may find yourself in a situation where you may feel pressure from others to drink. Just be firm and say no, this may seem hard at first but over time it will get easier.

7. Ask for help, this is especially important if you feel that your drinking is out of control. There are some things that are just to difficult to do alone and you should never feel ashamed for needing help. Because of unpleasant and even dangerous alcohol withdrawal symptoms, heavy drinkers and people who suffer from alcohol addiction should be under a doctors care when trying to stop drinking.

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How Many Miles To Walk A Day For Weight Loss

Walking is an easy way to burn extra calories to lose weight and decrease body fat. This low-impact exercise can lead to a substantial amount of weight loss over time. The number of calories you burn depends on how fast you walk, how many miles you walk and how much you weigh. Persistent and vigorous walking can lead to weight loss of more than 20 pounds in just five months.

Gauging Calorie Depletion

One way to estimate your calorie depletion is through use of a calorie calculator. This tool can be found online and is used to estimate energy expenditure based on weight. In order to find out how many calories you have burned on a calorie calculator, enter in your weight, the number of hours/minutes you walked and the intensity of the workout.

Recommended Calorie Depletion and Intake

In order to lose weight, according to Mayo Clinic, you must burn off more calories than you consume. One pound is 3,500 calories, so to lose one pound per week you would need to walk off 500 calories per day. For a 135-pound woman, this means walking 1 hour and 10 minutes a day to burn one pound each week. For a 200-pound person, walk around 50 minutes a day every day of the week, and you will lose one pound. A heavier person burns off more calories than a lighter person.

Your body needs at least 1,200 calories per day to function, according to most health associations, so make sure not to fall below this amount, or else your body will go into starvation mode and slow your metabolism.

How Many Miles You Should Walk for Weight Loss

For optimal weight loss, walk four miles per hour. A jog starts at about 5 miles per hour, so you should walk between four and five miles per hour. This equates to a 15-minute mile. If you are seeking to lose a pound each week, individuals smaller than 140 pounds should walk more than four miles, and individuals more than 140 pounds should walk between 3.5 and four miles per day (every day).

Reaching Weight Loss Goals

If you are aiming to lose 20 pounds, walking three to six miles every day for five months will get to your fitness goal. Shorter amounts of walking, such as 30 minutes, will improve your health, but are unlikely to lead to significant decreases in weight loss in a short period of time. If time is an issue, split up your walks to 15-minute intervals four to six times a day. The faster and more frequently you walk, the quicker you will reach your weight-loss goals.

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High Carb Foods For Running

Runners need quick but steady energy from the carbohydrates they eat.

Runners need to fuel themselves with complex carbohydrates that are absorbed slowly by the body and provide a steady source of energy. Some high carb foods give instant energy but cause blood sugar to spike and crash, affecting athletic performance. Since not all high-carb foods offer the same sporting and nutritional benefits, it is important to know which are best for runners. These include whole grain products, vegetables, beans, low-fat dairy foods and energy bars.

Whole Grain Products

The Mayo Clinic reports that a long-distance runner's muscles may run out of glycogen after 90 minutes of intensive exercise. To maximize performance, it suggests that a runner have a carbohydrate-loading meal plan. This plan of high-carb foods for running includes whole grain products. Consumption of barley cereal and bagels, whole wheat bread, wheat crackers and brown rice are advised. The Mayo Clinic further adds that starch from whole grain products is probably the most important energy source in an athlete's diet. Of all high-carb foods, whole grain products are broken down easily by the body and stored as glycogen. Other whole grain starchy products that are complex carbohydrates are whole wheat pastas and plain oatmeal.

The U.S. Library of Medicine and the National Institutes of Health report that high-carb foods containing simple carbohydrates, like the refined sugars found in candy, carbonated soda and maple syrup, provide calories but little nutrition. They are not recommended for runners.

Vegetables and Beans

The Marathon Guide suggests that an endurance runner needing a high-carb diet should eat, in addition to 15 servings of grain products, at least six servings of vegetables daily. A serving can be one cup of leafy raw vegetables, a half cup of chopped vegetables or 3/4 cup vegetable juice. It advises that starchy vegetables are best, such as corn and peas, because they provide greater amounts of carbohydrates necessary for optimal running performance.

Dried beans, such as garbanzo beans or lentils, also provide high amounts of complex carbohydrates and replenish a runner's muscle glycogen, a source of a runner's energy.

Low-fat Dairy Foods

Low-fat dairy products are also good high-carb foods for runners. The Marathon Guide suggests at least five servings daily of low-fat dairy foods.

Suggested servings are one cup of low-fat milk, one cup of low-fat yogurt or 1.5 ounces of low-fat cheese. Together with whole grains, vegetables and beans, it advises that a runner should add low-fat dairy foods to a diet that comprises 70 percent high carbs.

Energy Bars

High-carb energy bars are another good choice for runners. These bars are high in carbs, which give energy, but low in protein and fat, which are more difficult to digest or absorb during exercise.

It is important, according to Roadrunners Sports, to follow bites of energy bars with plain water. If an energy bar is followed by a sports drink, a runner could be overloaded with carbohydrates, which would slow down the process of absorption and yield less energy for running.

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Games To Raise Money

Organizing games to raise money for charity can be a great way to involve the local community in a purpose without being preachy or heavy-handed. The thrill involved in games of luck or skill makes them hard to resist. Mystery dinner theater productions, animal races, and game show simulations are popular because they're cost-effective, fun ways to raise money quickly for a good cause.

Mystery Dinner Theater

Mystery dinner theater allows your guests to play detective and solve a mystery. A location with a stage is ideal, as is a facility with a kitchen area. Fundraiserhelp.com suggests that the acts in your performance be divided by the meal courses.

You'll want a paying crowd that's large enough to make back the money spent on food, the actors (if they aren't volunteer) and the room itself. Charge one flat rate that includes the show and all courses of the meal. Keep close track of costs as you plan and prepare. Fundraisinghelp.com suggests doubling the cost for your ticket rate (i.e., if one complete meal costs $12 to prepare, charge $24). For playgoers it's a bargain for dinner and a performance.

Racing Mice?

Courtesy of the website Charitable Auctions comes this unorthodox and amusing concept to raise money: a rodent race.

Set up a track or maze. A rodent or other creature (people have been known to race turtles) is placed on the track or in the maze. At the pop of the toy cap gun, the animal is placed on the starting line and set loose toward the finish line (hopefully). The website also recommends taking into account how many people want to enter an animal in the race and factoring in the cost of the rodents or animals if you're picking them up from a pet store.

Game Show

This is a fantastic and appropriate fundraiser for public schools and university organization, as the emphasis here is not on chance or luck, but intelligence.

Modeling a fundraising game show after a show like "Jeopardy" or "Who Wants to Be a Millionaire" is a safe bet. You'll need to make a scoreboard, and you'll need to select a "host" to facilitate the proceedings and ask the questions. Such game-show style fundraisers are very popular with schools. To participate, contestants will pay to enter the tournament (keep the fee at under $5), and will compete with other contestants by answering trivia questions. To keep the fundraiser going, winners can move on to another level, until there are only two participants left. Prizes can be locally donated gift items from businesses or charitable organizations

Tags: dinner theater, Mystery dinner theater, raise money, track maze