The Best Walking Shoes For Knees

Best choice of walking shoes depends on individual knee and gait problems.

Knee injuries are the most common reason for consulting an orthopedic surgeon. This largest joints in the body, knees are vulnerable because they are hinge joints rather than ball-and-socket joints. Wear and tear, joint disease and inborn irregularities of gait take their toll on the knee components of cartilage, bones, tendons, ligaments and muscles. Proper shoes help prevent excessive load to knee structures under various conditions.

Arthritic Knees

Osteoarthritis places a higher load on knees when walking. A study headed by Dr. Najia Shakoor of Rush University in 2010 found the best shoes for lessening knee joint loads have flat, flexible soles which allow natural foot movement. Knee loading was 15 percent less in flat walking shoes or flip-flops than in clogs or stability shoes. The study recommended flat walking shoes rather than flip-flops for safety reasons.

In 2004, a study published in "The International Journal of Clinical Practice" indicated that wedged insole orthotics inserted into shoes showed promise in reducing knee pain from osteoarthritis.

Overpronation

Pronation is the natural sequence of foot bending and flexing that occurs during walking. The foot rolls slightly inward as the arch absorbs the shock of impact. A problem occurs if this inward rotation is excessive, called overpronation, which causes abnormal stress on lower body joints, including knees.

Check shoe soles for noticeable wear on the inner sides. If you have overpronation, motion-control shoes and stability shoes will help normalize the inner roll. Shoe shape is straight, midsoles are firm with denser material on the inner sides, and heel supports are incorporated. Stability shoes are lighter weight for mild overpronation and motion-control shoes are heavier to help severe overpronation. Orthotic supports can be helpful.

Avoid overly padded shoes, since these can worsen overpronation. It may be necessary to seek professional evaluation.

Underpronation

If your foot does not roll inward sufficiently, it means a bigger load on your knee joints. Usually this happens in those with high inflexible arches. Choose walking shoes that have good cushioning, curved shapes and flexibility.

Regular Wear and Tear

Even if you don't have joint disease or gait problems, it is still important to minimize stress to your knees during walking. A good walking shoe has flexibility through the ball of the foot to allow normal foot movement, adequate arch support and sufficient cushioning to absorb the weight load of one to two times your body weight. Running shoes are built differently and should not be used for walking.

Dr. D. Casey Kerrigan, lead investigator of a 2010 study of the effect of running shoes on lower extremity joints, reported a 36 to 38 percent increase in knee torque while using them, greater than that recorded while walking in high-heeled shoes.

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Ways To Lower Blood Pressure While Pregnant

Pregnant

Blood pressure is the amount of force with which the blood travels through the blood vessels. It is considered high when it is greater than 140/90. During pregnancy, high blood pressure can be dangerous to the mother and fetus. It can harm the mother's kidneys and other organs. It can cause low birth weight and early delivery. One of the most serious effects is the development of preeclampsia. This condition affects the placenta and damages the mother's kidneys, liver, and brain if left untreated. The only treatment to preeclampsia is the delivery of the fetus.

Exercise

One of the best ways to ensure that blood pressure stays normal during pregnancy is to exercise. This is regular physical exercise for 30 minutes three times a week. Exercising needs to be started before high blood pressure appears. Exercise during pregnancy reduces constipation, backache, fatigue, sleep problems, varicose veins, diabetes, and high blood pressure. Pregnancy-approved exercises include strength training, walking, swimming, low impact aerobics and yoga. Do not do anything overly strenuous or potentially dangerous to the baby. Avoid exercises where falling is possible. Exercise programs can be started after conception. Just start slowly and gradually build up the length of time each day. Be sure to get medical approval before starting a new exercise routine.

Diet

If high blood pressure hits, then adjustments in diet can be made to try to lower it. First, avoid alcohol and tobacco since they both have a negative effect on the blood vessels. Also limit high sodium foods. These are processed meats, salted snack foods, cheese and canned foods. Eat fresh foods. Increase eating high potassium foods like bananas, potatoes, avocados, grapefruit juice and tomato juice. Lower the intake of saturated fat foods like fatty cuts of meat, bacon and butter.

Prenatal Care

Blood pressure is carefully monitored by the care provider during each prenatal medical visit. Chronic high blood pressure is usually treated with medications before conception, but that medication may be adjusted because of dangerous side effects to the fetus. Gestational hypertension is high blood pressure that develops during pregnancy. The medical provider will keep an eye on it because it could turn into pregnancy induced hypertension (PIH). This is the dangerous form of high blood pressure that is related to preeclampsia. The care provider is looking for severe headaches, vision problems like blurriness, swelling of the hands and face, and sudden weight gain of five pounds or more in one week. This is caused by fluid retention. If this occurs bed rest or hospitalization may be required.

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Why Drink Chocolate Milk After A Workout

Plain chocolate milk--the creamy, sweet, satisfying goodness you enjoyed as a kid--turns out to be one of the best ways to supplement a tough workout. When you exercise intensely, the muscles need something to help replenish their energy supply, especially if you plan to hit a hard workout again within a day or two. Studies show chocolate milk is at least as good as, if not better, than scientifically manufactured sports recovery drinks at aiding this recovery. Chocolate milk contains a perfect ratio of carbohydrates to protein, provides essential vitamins and minerals, rehydrates you and it tastes good.

Studies Support Chocolate Milk

Multiple studies support chocolate milk as a beneficial workout supplement. The International Journal of Sport Nutrition and Exercise and James Madison University both conducted separate studies to determine the effectiveness of chocolate milk as a post-exercise recovery drink. A 2006 study reported in the International Journal of Sport Nutrition and Exercise involved nine male athletes who were told to cycle until depleted of all muscular energy. These cyclists then rested four hours, during which they drank either chocolate milk, a sports drink, or a newer sports drink product that contains a ratio of protein and carbohydrates similar to chocolate milk. The cyclists then biked again until exhaustion. During the second cycling stint, those who drank the chocolate milk were able to bike about 50% longer than those who took in the synthetic protein drink and equally as long as those who drank the sports drink. In the 2009 James Madison University study, 13 male college soccer players trained over the course of several weeks and were given either chocolate milk or a carbohydrate recovery drink after the most intense sessions. The researchers conducted specific tests to evaluate muscle recovery and found that those who drank chocolate milk had lower levels of muscular damage than those who drank the carbohydrate drink. Both of these studies point to chocolate milk as an effective post-workout recovery food.

A Whole Food

These studies demonstrate what many nutritionists have long proclaimed--whole foods, like chocolate milk, contain key nutrients and compounds that just can't be found in engineered supplements. Drinking water can help with hydration, but it cannot help repair cellular damage incurred when exercising intensely. Chocolate milk provides hydration too, and a whole lot of other good things. Athletes lose minerals through sweating--including calcium, potassium and magnesium--milk contains these and other trace minerals that cannot be duplicated in a lab.

Good Carbohydrates

When you exercise intensely, you tap into the stores of glucose (also referred to as glycogen) that provides your muscles with energy. To rehabilitate muscles and fill their energy reserves back up, the American College of Sports Medicine recommends taking in a serving of carbohydrates within 30 minutes of a strenuous workout. Chocolate milk contains these carbohydrates and mainly in the form of sugar which is also critical to muscle recovery. Spiked insulin levels that result from the intake of sugar help force glucose into the muscles, which hastens muscle repair.

Perfect Protein

Sports drinks traditionally contain carbohydrates, but fitness professionals maintain that adding some protein into a post workout snack helps fuel muscle repair and glycogen restoration better than just carbohydrates alone. Between 10 and 20 grams of protein is considered ideal--one cup of chocolate milk contains between eight and eleven grams of protein. Consuming 12 to 16 ounces of the good stuff within a half hour of exercise will satisfy the post workout protein requirement. Chocolate milk contains one of the best types of protein to fuel recovery. Cow's milk is comprised of roughly 80% casein protein and 20% whey protein. Tired muscles readily eat up the amino acids in whey protein while the casein protein is digested more slowly and remains available to your muscles for hours after your workout.

Assess Your Workouts

Both amateur athletes and full-force competitors may benefit from a post-workout shot of chocolate milk. But remember, a walk around the block does not stress your muscles enough to warrant a recovery drink. Despite its positive effects post-exercise, chocolate milk still contains significant fat and calories. Be honest about your workout's intensity--endurance sports like cycling, long-distance running and swimming require lots of calories and supplemental nutrition. If your training requires frequent workouts or super intense interval sessions, chocolate milk can help enhance your performance.

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The Best Weather Conditions For Running

The Best Weather Conditions for Running

Running is one of the best cardio workouts you can do. It engages the large muscle groups of your legs, helping you burn more than 500 calories an hour for a 150-pound woman running five miles per hour. The health benefits are numerous. Running reduces your risk of stroke and blood clots. It strengthens your heart and improves your lung capacity. The ideal weather conditions for running will depend upon your fitness level, the surface that you're running on and the topography.

Cool Weather

The exact range will vary with the individual; however, cooler temperatures benefit runners by preventing overheating. The intense exercise level means that your muscles will generate a lot of heat as your body tries to fuel your activity. Noted author and runner Jeff Galloway reminds runners that temperatures above 65 degrees Fahrenheit may make for unpleasant running conditions. Ideally, you will feel slightly chilly as you begin your run. Your running will soon warm your body.

Moderate Humidity

Moderate humidity is the best weather condition for running. As humidity levels rise, more moisture is present in the air. You breathe in more water vapor with each breath and less oxygen than you would in moderate humidity. Your body has to work harder and breathe more often to provide your muscles with adequate oxygen. Comfortable humidity will vary with the temperature. Ideally, you will be comfortable and not sweat during times of low activity.

Slight Breeze

As you run, your body tries to cool you by sweating. Sweating eliminates waste generated by producing energy within your body. A slight breeze of five or more mph will help cool you and prevent overheating, which can reduce your performance. You should feel a breeze even when you are not active. Avoid running during windy days.

Partly Cloudy Skies

Partly cloudy skies will help keep the sun at bay and prevent overheating. Full sun can create glares off of shiny objects and cars as you run, which can easily distract you. Running outdoors requires your full attention to conditions around you.

Mid-Morning

Mid-morning running offers many benefits to runners. Lighted conditions make running safer on streets. Less traffic is likely to be on the roads after rush hour and the start of school. Morning temperatures are cooler, helping runners maintain an ideal body temperature. The sun sits low in the sky, preventing glare that may occur later during the day.

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What Are The Types Of Jobs On Barges

Barges are typically used to transport heavy goods through rivers and canals.

Barges are flat-bottomed boats used to transport heavy goods. They are typically found in rivers and canals. Some barges are self-propelled; others are pulled by tugboats. Though they are not usually found on the open sea, the boats still require a crew with a multitude of jobs, including captain or barge master, mate, deckhand and various engineers to handle navigating and operating the vessel.

Captain

Captains are sometimes referred to as masters. They are responsible for the vessel and the safety of the crew.

The captain's position is considered a managerial position. Captains should possess leadership skills and the necessary training to navigate a tugboat or a self-propelled barge. The endorsements and certifications for captains and requirements can vary per job, vessel and crew size.

Engineer

There are typically two types of engineers associated with barges: Chief engineer and duty engineer.

The chief engineer is responsible for operating and maintaining the tugboat's main engine, if the barge is not self-propelled. He is also in charge of cargo, fuel, maintaining auxiliary machinery and managing the engineering crew.

Duty engineers report to chief engineers. The duty engineer assists in the various operations the chief engineer is responsible for, including engine operations, various ship systems and auxiliaries. Licensing is required for both positions.

Mate

Mates are supervised by captains and are expected to help manage crew members. They have numerous responsibilities on barges and the tugboats that guide them. Some of their jobs include steering the vessel and using navigation devices like compasses and sextons. They also have to properly make use of lighthouses and buoys. Mates are expected to determine the position of the vessel using long-range navigation, celestial bodies and/or computers.

If something happens and the captain cannot command the ship, mates are expected to take over.

Able-Bodied Seaman

Able-bodied seamen, or able seamen, are under the authority of the captain and the mate. They carry out job assignments given by their supervisors. This may include assisting in various barge towing operations like standing bridge watch, steering the ship and rigging and handling gear.

Deckhand

Deckhands are also under the supervision of the captain or mate. The deckhand carries out various tasks involved in barge towing including performing maintenance checks and repairs, securing ropes and cables to the barge. Other responsibilities may include some janitorial tasks like mopping floors, cleaning walls and ceilings and the barge's exterior. Deckhands may also have to prepare meals, change linens, wash dishes and do laundry.

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What Are The Causes Of Light Headedness

What Are the Causes of Light Headedness?

Feeling lightheaded can be a scary feeling as if you're riding a roller coaster. Lightheadedness doesn't give warning signals, but comes suddenly for no obvious reason and then goes away as quickly as it appears. Sometimes it's a chronic or long-lasting problem. Although feeling dizzy or lightheaded isn't a disease or illness, it be a sign something is wrong. Rather than just ignore it or depend on a home cure, it's important to determine the root cause.

Identification

Lightheadedness, a condition occurring when not enough blood reaches the brain, is feeling as if you're about to pass out or faint. This type of dizziness, however, isn't as severe as actual fainting. Unlike fainting, you usually don't feel like your surroundings are moving. Usually lightheadedness subsides if you lie down. Feelings of nausea can also accompany lightheadedness.

Drop in Blood Pressure

A condition known as "postural hypotension" or a drop in blood pressure can cause lightheadedness. When you're standing, your heart pumps more blood than usual to the brain to make up for the blood accumulating in the legs. When this process isn't working, posture changes such as standing up quickly or bending over can result in lightheadedness or dizziness. Blurred vision and even fainting can result in more serious cases.

Vertigo

Whenever a spinning feeling accompanies lightheadedness, there's a possibility you could have an inner ear problem known as vertigo. Usually seen in older people, vertigo involves the inner ear, which creates balance in the body. Vertigo can be treated with medications that reduce the blood volume in the body, which lowers blood pressure. Check for any other reasons bringing on dizziness such as standing after eating a large meal, failing to not drink enough water or when awakening in the morning.

Bleeding

Although the location of bleeding is usually apparent, sometimes it's hidden such as in the case of digestive tract bleeding where bleeding, although in small amounts, has been going on for as long as days or weeks unnoticed. Fatigue and lightheadedness can be noticeable symptoms of losing blood. Blood lost from heavy menstrual flow can also cause lightheadnesses.

Health Problems

Lightheadedness can accompany illnesses such as the common cold, the flu or allergies. It can also be caused from hypoglycemia (low blood sugar). More severe conditions leading to lightheadedness may include heart problem such as heart attacks' abnormal heart rhythms. Strokes and extreme blood pressure drops (shock) can also cause lightheadedness. When experiencing any of these severe disorders, there are generally other symptoms such as a racing heart, speech loss, chest pains and vision changes.

Tips

When feeling lightheaded, don't get up suddenly or bend over quickly. Support hose or stockings can help with blood flowing back to the brain. Drink at least eight glasses of water and other fluids. Avoid alcohol as this hinders balance.

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Ways To Make The Lower Back More Flexible

Pelvic lifts make your lower back more flexible.

Having a flexible, strong lower back makes you less prone to back injuries and back pain. The lower back supports the weight of your upper body and helps you to make everyday movements such as bending, rotating at the waist and extending your body. To improve your lower back flexibility, there are various stretching and strengthening exercises you can perform.

Pelvic Lifts

Pelvic lifts work from your lower spine to your upper spine. Perform the exercise 12 times per day when first doing it. Build it up over time to complete up to 26 repetitions daily. Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your side or cross them over your chest. Raise your buttocks off the floor and push your pelvis up as high as you can. Hold the stretch for three seconds before lowering back down. As you get stronger, bring your feet closer to your buttocks so you can hold onto your ankles while doing the stretch.

Camel and Cat Back

The camel and cat back exercise loosens your spine. Perform the exercise for up to three minutes, following the rhythm of your breathing. Come down on all fours and look down so your neck is parallel to the floor. Inhale and arch your back so the curvature of your spine is exaggerated and your trunk sags to the floor. Lift your head and stretch your neck to look up at the ceiling. Exhale as you reverse the motion and flex your back while scooping your belly in and looking at the floor. Speed up the exercise as your flexibility improves.

Lower Back Rotation

Rotating the lower back massages the lower spine, making twisting motions easier. Lower back rotations can be done four times per day. Lie on your back with your hands at your side and your feet stretched out. Bend your right leg at the knee and cross it over your left leg. Use your left hand to guide the right leg and hold it in place. Keep your upper body as straight as possible. Only your trunk should be twisting. Hold the stretch for up to 15 seconds before switching legs.

Side and Backward Bends

Bending sideways and bending backward promote lower spine flexibility. Stand with your feet hip-width apart and divide your weight evenly between your feet. Let your hands naturally fall to the sides of your body. Bend and lean to the right side as far as you can while sliding your right hand down your leg. Hold the stretch three seconds before switching sides. Perform the exercise 10 times on each side. In the same starting position, place your hands on your hips. Bend and lean backward as far as you can. Hold the stretch three seconds before releasing it and repeat this 10 times.

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What Are The Best Months To Cruise The Caribbean

Taking a cruise is an escape from busy lifestyles. A cruise in the Caribbean offers everything you need, all at your fingertips. Whether it is amenities or amazing restaurants, when you take a cruise in the Caribbean, you will discover how relaxing life can be. As you begin planning your cruise, find out which months are best for your Caribbean vacation.

Peak Season

The peak season for cruising in the Caribbean begins in June and continues until August, picking up again from December to February. These months can be the best to get away from wintry weather.

Hurricane Season

Hurricane season is June to November. August and September are usually the most active months for hurricane. If you are worried about hurricanes, plan an early summer cruise or a winter cruise.

Cheapest Cruise Months

To obtain the cheapest rates, book cruises between Labor Day through Thanksgiving and from Thanksgiving to December.

Geography

The Caribbean islands are considered to be a "sub region" of Central America.

Features

While on a Caribbean cruise, vacationers will enjoy crystal-clear, blue waters and an abundance of white, sandy beaches.

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What Will Happen If You Take In Too Much Chlorine

Absorbing too much chlorine can cause health problems.

Since 1904, chlorine has been used in U.S. drinking water supplies to disinfect pathogens, kill bacteria and protect us from being infected by contaminated organisms. Chlorine is also used in swimming pools to eliminate dangerous bacteria in the pool water. Although chlorine is intended to protect people from infections, scientific research indicates that taking in too much chlorine can pose serious health risks.

Skin

If you stay in a swimming pool, hot tub, shower or other body of water filled with chlorine for an extended period of time, too much chlorine will be absorbed by your skin and you will notice some immediate effects. As the excessive amount of chlorine enters your skin pores and flows into your blood stream, you might experience irritated skin, itchy rashes, a very weak pulse, numbness in the limbs, nausea, heart palpitations or extreme dizziness.

Digestive Problems

Many dangerous health risks can develop as a consequence of drinking chlorinated water. For instance, drinking too much chlorine can impair the digestive track of your body. The high chlorine rates destroy intestinal flora, which can inhibit the ability of your digestive system to effectively absorb and process nutrients. As a result, your body might not absorb and benefit from the minerals, vitamins and fats that you take in, thus making the body more vulnerable to infections.

Hypothyroidism

Although chlorine is used to kill bacteria and clean our drinking water, chlorine is still a poison; thus, many scientists and medical researchers agree that drinking an excessive amount of chlorine can cause severe health problems. For instance, Hypothyroidism Diet Info states that drinking chlorine can interfere with the thyroid's processes, leading to the development of hypothyroidism. The thyroid gland, which is in the neck, helps control the rate of protein production and regulate hormone levels. If you drink too much chlorinated water, the chlorine can block the iodine receptors that reside in the thyroid gland and reduce the iodine-containing hormone production levels in the body.

Cancer

Many scientific studies and research projects have established a direct relationship between drinking excessive chlorine for long periods of time and the development of various cancers. For example, a study at Oak Ridge Associated Universities found that drinking high amounts of chlorinated water for over 15 years significantly increases the chances of developing colon cancer. According to the "Journal of the National Cancer Institute," drinking chlorinated water over extended periods can also increase your risk of developing bladder cancer by up to 80 percent. Further, a 1992 study by the Medical College of Wisconsin found that bladder and rectal cancers are linked to the digestion of excessive amounts of chlorinated water.

Other Effects

An excessive surplus of chlorine in the blood stream can kill proteins and beneficial bacteria in the body, which diminishes the strength of your immune system and makes your body more susceptible to infections. Additionally, taking in too much chlorine can result in lung and respiratory problems that can make breathing more difficult and that can result in throat or lung infections. The American Medical Association also reports that absorbing too much chlorine can cause or exacerbate asthma and allergy problems.

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What Colors Should Blonds Wear

When shopping for clothes, choose colors that look good on you and make you feel attractive. You may have noticed some colors look better on you than others, and some colors do nothing to enhance your looks. Other colors actually take away from your appearance. The color of your hair influences the colors you wear, so know what colors look best with blond hair.

Solids

Blonds should wear tops that are lime-green as this color looks attractive on a woman with blond hair. Fashion magazines show many models with blond hair wearing this color. Other flattering solid colors include all shades of blue (especially royal blue), lavender, magenta, white, brown and red. Black looks stunning on a blond as this dark color brings out the beauty of blond hair. Gold jewelry gives a touch of class to the blond who wears gold earrings and/or a gold chain necklace.

Prints

Prints are colors arranged on a fabric to depict a picture of an object, people, animals or art. Wear prints with a combination of colors such as brown, orange, and white in them. Red plaid, as well as gray plaid with some red in it, also looks good on women with blond hair. Violet and black together make another good color combination for a blond. Combinations of royal blue, white and gold are additional colors a blond should wear. Prints that include different shades of green also look good on blonds.

Florals

Floral fabrics have pictures of flowers on them. Blonds should wear floral fabrics that include colors in shades of purple. If white is mixed with the purple, all the better. Other colors that appeal to the blond are pinks and greens. Black and white floral fabrics look striking on a blond. Blue floral fabrics also look very attractive on blonds.

Heavy Fabrics

The best coat and jacket colors for blonds include gray, beige and brown. A black coat or jacket also looks attractive and will look even nicer when worn with a multicolored scarf. A red coat or jacket also looks good on a blond, and green is another color to consider.

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Treating Constipation During Pregnancy

Treating Constipation During Pregnancy

Treating Constipation During Pregnancy

Over the 40-week period of standard human gestation, a woman's body can experience multiple common health problems that neither harm nor inhibit the life of her unborn child. Factors such as increasing hormone levels and variable changes in diet and activity levels can cause digestive and excretory problems such as constipation within the first, second or third trimester of fetal development. Traditional constipation-relieving methods such as laxatives are dangerous to both the mother and baby during pregnancy. Protecting the health and growth of the fetus while treating this condition is achievable. The following is a guide to treating constipation during pregnancy.

Causes

Approximately 50 percent of pregnant women experience the unpleasantness of constipation before they deliver. It can be uncomfortable as well as unnecessarily worrisome. Pregnancy-related changes in hormone levels cause the intestines to relax. The uterine wall also begins to expand, which pushes against the bowels, causing them to move less efficiently. When the bowels begin to move slower, they can cause infrequent movements as well has harder stools. All of these symptoms can be accompanied by pain in the abdominal region. Other constipation-causing variables include decreased level of activity, a diet that is low in fiber and stress.

Natural Remedies

There are many simple and natural precautions a woman can take in order to alleviate or prevent constipation during pregnancy. The most obvious is to increase her level of hydration. Drinking plenty of water will help to loosen up the bowels. She may also, under the guidance of her physician, increase her level of activity. Provided there are no existing complications with the pregnancy, daily moderate exercise, such as walking, is recommended. Eating foods that are rich in fiber is another good way to help motivate the intestines. Diet can also influence constipation in the way of iron supplements. Too much iron can cause the stool to harden, making it more difficult to express; on the contrary, too little iron is not healthy, either. To alleviate this problem, many health providers recommend eliminating supplements and eating a well-balanced diet containing sufficient amounts of iron.

More Help

Finally, it is always a good idea to check with an OB/GYN (obstetrics and gynecology) doctor regarding any health issue during pregnancy. She can track your issues and keep an eye on any combined health problems. If the natural remedies listed above do not help lessen your constipation, your physician may recommend over-the-counter methods such as psyllium fiber supplements like Metamucil. These medicines rank in the B category of the FDA's recommended guide to medications during pregnancy. Category B drugs have been thoroughly tested on either human or animal fetuses, and, generally speaking, deemed safe, with only a remote chance of harm to the baby.

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Which Gods Did The Spartans Worship

Artemis Orthia was one of the main dieties of the ancient Spartans.

Sparta was the most powerful state in the ancient southern Peloponnese. By the fourth century BC it controlled more territory than any other Greek city state due to its disciplined, militaristic society. Like all the Greeks, the Spartans worshiped the Olympian pantheon. Certain gods, however received greater devotion in ancient Sparta. Their worship emphasized the attributes most relevant to the city's ideals.

Apollo

Three major festivals honored Apollo in Sparta: the Gymnopaedia, the Hyacinthia and the Carnea. The Gymnopaedia celebrated Apollo as the god of music with choral competitions which lasted for hours. The Hyacinthia centered on the sanctuary of Apollo of Amyclae, which was three miles south of the city. Here, sacrifices were made to the god and his dead lover, Hyacinthia. So important was this festival that the warlike Spartans refused to bear arms for its duration, even refusing to aid the Athenians against the Persians at the battle of marathon. The Carnea was the most significant festival. Lasting for nine days, its focal point was the Staphylodromoi, a race run by the boys of the city. After praying to Apollo, one of the boys was chased by the others. If he was caught, Sparta was blessed with luck. But most importantly, the race gave young men a taste of the military way of life ahead of them and helped prepare them for manhood.

Artemis Orthia

The Sanctuary of Artemis Orthia was one of the most important in Sparta. Spartan dedication to her cult is evident from the 100,000 small dedications found around her shrine. The goddess was a hybrid of the Olympian Artemis and Orthia, a local deity. Artemis Orthia's rites centered on rites of passage into adulthood and fertility. It was at her sanctuary that young Spartan boys underwent harsh ritual initiations. Masked, they were charged with stealing cheese from the goddess's altar. They were also ritually scourged to purify them. A priestess oversaw the beatings while holding the cult statue of the goddess. If the beatings were not hard enough, the statue was said to become too heavy to bear. The blood shed by the scourging served as a substitute for the human sacrifice banned by Lycurgus, possibly to ensure the fertility of the land. Other rituals shared this aim. Young girls sacrificed to Artemis Orthia during the springtime, bringing clothing or ploughshares as an offering. Ritual dances were also held as part of these agricultural rites.

Athena Khalkioikos

Athena occupied a special position in Spartan society as guardian of the city. She was known as Athena Khalkioikos, or Athena of the Bronze House, because of her bronze plated temple on the Spartan acropolis. She was also associated with the military might of Sparta and a goat was sacrificed to her before armies went into battle.

Other Gods

Although not divine, Helen and Menelaus, the legendary rulers of Sparta, were revered as gods. The Menelaion, their cult center was situated a couple of miles south of the city on the site of an ancient Mycenaean palace. They were not the only demi gods or mortals worshiped by the Spartans. Caster and Pollux, the semi divine Dioscuri, were also local heroes. Lycurgus, the founder of the rigid Spartan way of life, was also worshiped as a god.

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Two Day A Week Exercise Routines

Exercise is usually best when it can be done every day, but that is not always possible due to other responsibilities. You may be able to exercise every other day or perhaps even two times a week. You will need to turn up the intensity in order to get the most out of twice-a-week exercise.

Interval Training

All good exercise routines involve cardiovascular activities. One of the best cardio activities is interval training. Go to the local high school or college track. Measure off sprint distances of 80, 60 and 40 yards. Run an 80-yard sprint and then go back to the starting line and run a 60-yard sprint. Return to the starting line and do two 40-yard sprints back-to-back. Take a one-minute break and repeat the set of interval sprints. Do another two sets before you leave the track for that session. Interval training will get your heart rate up and also help you burn calories even after your session is over. You should be prepared to do your intervals over a 45-minute period.

Distance training

After you have done interval training, give your body a chance to rejuvenate with a water break and at least a five-minute break. Then you can get into your distance work. A three-mile run should help you get your heart rate up once again and help you burn off more calories. Run at a moderate pace for the first half mile, slow it down a bit for the next 1-1/2 miles, bring your pace back up at the 2 mile mark and then run hard in the final half mile. This will help your burn off calories and fat and help your heart get fit. You should be able to finish your three miles in 22 minutes or faster. Make sure you get checked out by your doctor before you run this kind of distance and get a clean bill of health.

Strength training

Do full circuit training after you have done your intervals and distance running. You can use free weights to exercise your shoulders, chest, back, abdomen, buttocks and legs, but you can also use Nautilus machines to help you work more efficiently in your training session. Nautilus will take you through a routine that works out your biceps, triceps, lower back, upper back, abdomen, thighs and calf muscles. You should be able to do your strength training in a 20 to 30 minute period.

Overall benefits

If you do cardio training, distance running and strength training and combine that with a healthy diet, you will cut fat from your body and get stronger. As the weeks go by, you should notice that pockets of fat disappear from your midsection and that your upper body, core muscles and legs are getting stronger. In general, try to cut out most red meat from your diet and replace it with white meat chicken and fish. Eat at least two portions of fresh vegetables every day and one portion of fresh fruit. Eliminate junk foods like cake, cookies and other sweets from your diet. Don't drink more than one glass of wine or one beer per week. Drink at least six 8-oz. glasses of water per day.

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The Best Running Shoes With Stability

A running show with built-in stability

Modern running shoes came into being during the 1970s. Before then, people ran in running flats, thin sandals, moccasins, and barefooted. Today, the best running shoes are those with good stability and that match your feet and the way you run. Shoes with large, flared, cushioned heels help absorb the impact of the foot hitting the ground. Arch and medial posts reduce flattening of the feet and keep them from "rolling in" (overpronation) or "rolling out" (oversupination).

Simple Stability Shoes

These shoes are best for neutral foot runners who have neither flat nor high-arched feet. Simple stability shoes have a blend of cushioning and support good for runners of average weight who have 15 degrees or less pronation or supination but still want support. A running shoe must have more shock absorption and better pronation control than other types of athletic footwear.

Stability Trail Shoes

Stability trail shoes offer the best traction and stability. Runners who race along trails and need extra traction get the most from these shoes.

Stability Motion-Control Shoes

Runners with flat feet (no visible arch) may also overpronate. The foot rolls inward more than 15 degrees. Those who pronate need more stable running shoes. The runner's foot that shows a noticeable arch between the heel and the ball of the foot has high arches. People with high arches may also supinate. Runners with flat feet or high arches, those that overpronate or wear orthotics may need a stable motion-control shoe. Motion-control shoes are rigid and durable, limiting overpronation and supination.

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What Is The Difference Between Nike Air Force 1s & The Nike Airs

Michael Jordan designed the Air Jordans for Nike.

The Nike company is home to shoe collections individually designed by professional athletes. The athlete, celebrity, or company uses basic Nike designs as a foundation for creating something original. For example, Nike Air's padded heel is used in many of Nike's other lines. Due to this variety of design, it can sometimes be difficult to determine which shoe is which. Does this Spark an idea?

History of Nike

Nike began as a partnership between a visionary track coach, Bill Bowerman, and a former runner and business-school graduate, Phil Knight. The collaboration started when Knight became a distributor for Tiger shoes in Japan. He ordered a shipment of the Japanese shoes and approached Bowerman for a sale. Instead, Bowerman offered a partnership and began tearing apart the shoes to experiment with how he could make them better. The company took the name Nike in 1971 and, as of 2011, is a leading brand name in athletic footwear.

Nike Air

Nike Air refers to the patented Nike technology that adds air to the mid-sole of a shoe. This provides a cushion for high-impact physical activity, such as running and jumping. Nike first released the technology in 1979 and due to its popularity, the same technology became included in subsequent shoe lines. The Nike Air Max released in 1987, for example, has the air-filled mid-sole exposed with a clear plate. These shoes have a distinctive sporty and functional look, most with bright colors and all with the iconic swoosh.

Nike Air Force I

The Nike Air Force I collection is designed by a myriad of athletes from around the world. Each shoe has signature components that set it apart from the others, but all have the air-filled mid-sole. The most obvious difference between the Nike Air Force I and other Nike Air lines is the mid-sole is not exposed, giving the Air Force I a sleeker look. The individual designs are also more artistic than the Nike Air, with Chinese silk and rainbow soles adorning some shoes from the collection.

Identifying Counterfeits

Counterfeit shoes are widespread in the shoe industry and they are often difficult to recognize. In 2007, the New York City police seized over 290,000 counterfeit Nikes from two separate warehouses.Some Nike copies are so sophisticated that it is nearly impossible to see the difference. The best way to avoid purchasing counterfeit Nike Airs, or Nike Air Force I, is to buy directly from a licensed Nike distributor or directly from the company itself.

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What To Eat If You'Re A Longdistance Runner

A long-distance runner needs to consume a proper carb-protein-fat ratio and plenty of fluids.

During training periods, a long-distance runner should monitor her carb-protein-fat ratio and increase carbohydrate consumption as a race approaches. Hydration is always important, especially on race day.

Carb-Protein-Fat Ratio

The recommended diet composition for a long-distance runner during training season is 50 percent carbohydrates, 20 percent protein, and 30 percent fat. Carbohydrates include starch foods and sugar; protein includes meat, beans, fish, legumes and nuts; and fat includes dairy products and nuts.

Carbohydrates

There are complex carbohydrates such as whole wheat and multigrain cereals and breads, and there are more refined carbohydrates such as white bread. It is important to increase your consumption of refined carbohydrates during the three days leading up to the race. Many marathons, for example, offer "pasta parties" the evening prior to the race.

Calories

Long-distance runners should calculate their daily required calorie intake.

Long-distance runners need to consume more calories than most people. It is difficult to calculate a recommended daily intake of calories because the number of calories burned vary according to gender, height, weight and the distance run. Luckily, there are calorie calculators online that can help you calculate the approximate number of calories you burn per day so that you know how much you need to consume.

Fluids

Endurance runners must drink a lot of water, especially leading up to race day.

Drink plenty of fluids the day before the race, especially water. Try to abstain from alcohol and caffeine, since they are diuretics and can dehydrate you.

Race Day

A bagel is a good prerace breakfast.

Refined carbohydrate breads, such as plain bagels, make good prerace breakfasts. Know your body; do not eat breakfast too soon before the race. If you usually drink coffee or tea when you get up in the morning, it may be a good idea to only consume about half your usual amount of caffeine, since you'll probably feel an adrenaline rush at the start of the race.

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What Music To Listen To While Pregnant

Pregnancy is an exceptionally exciting and sometimes difficult time. It is important that you do everything you can to prevent too much stress from entering the body. It is said that stress causes a toxic chemical to be released into the body and it could effect the fetus. Try not to worry too much, and use music to sooth your emotions as best you can.

First Trimester

During this developmental stage in your pregnancy, you will be very tired as your body gears up to create life. It is recommended that you listen to music that will help you stay well rested. Listen to instrumental music that has soothing melodies as you wind down in the evening. Listen to some upbeat classical music or anything you would listen to in a yoga class. This will set you up for relaxation as you battle through this tumultuous time. Avoid songs that invoke sadness and depression. Stay away from jazz and blues at this time, because you need to have a positive outlook. Enjoy any music that is upbeat and makes you happy. When you get up in the morning, listen to any music that gets you going, and dance a little because it is good to stay active when you are pregnant.

Second Trimester

Now your body should be getting used to the pregnancy. Take this time of your pregnancy to go out and enjoy your life before the baby comes and you are too busy to go out. Go listen to live local bands that may be in town. This is also good for the baby, because she will be able to hear more and more as her brain develops. Any sound is really great for the fetus as long as it does not invoke intense emotions such as fear, anguish, depression, sadness, etc. Do not listen to depressing country music, or anything with suicide as a theme. This is a difficult time for some, and depression is something that needs to be avoided at all costs.

Third Trimester

The baby is almost here and you are probably "nesting". Excitement is in the air and you are almost ready. Listen to high tempo music like techno and jungle as you clean the house and baby's room. This music is great to get your blood pumping as you clean. Fast paced rock and alternative is great to listen to while you walk. If it is okay with your doctor, walking is an excellent way to get the body ready for delivery and perhaps encourage the baby to come out.

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Vitamins For Running

Runners need to consume sufficient amounts of Vitamin C

Running can be a strenuous activity, especially if you are training for a race such as a 5K, half marathon or marathon. Eating a well-balanced diet is key to ensuring you are replenishing your body with the sufficient amount of vitamins and minerals. If you are not getting the adequate amount of vitamins, based on the U.S. Food and Drug Administration or USFDA recommended daily values, consider consuming more of the proper type and amount of healthy foods.

Vitamin E

Vitamin E is a fat-soluble vitamin with antioxidant properties beneficial to runners. According to Runners World Nutrition editor Dr. Liz Applegate, vitamin E supplementation at the right levels may help protect you from damage caused by running and other endurance exercises. Vitamin E supplements for runners should contain no more than 400 IU. Take it with a meal because a small amount of fat is required to break it down.

Studies reported in the Journal Free Radical Biology and Medicine showed marathon runners who took vitamin E supplements had lower levels of oxidant injury than those who took placebo. The same study indicated vitamin treatment can help prevent oxidant injury caused by running a marathon. You can find natural food sources of Vitamin E in nuts, seeds, wheat germ and almonds. Vitamin E is also available in fortified cereals and vegetable oils.

Vitamin C

Vitamin C is an essential vitamin that helps protect you from oxidative damage caused by exercise. Vitamin C is also important in maintaining a healthy immune system, which can be strained by endurance training. According to Mayo Foundation for Medical Education and Research, a subset of studies have found a significant reduction in the risk of developing a cold by about 50 percent in marathon runners taking vitamin C. Another study from the University of Cape Town Medical School in South Africa found runners who took 600 milligrams of vitamin C daily three weeks before an ultramarathon had fewer upper respiratory tract infections compared to the runners who took placebo.

You can get sufficient vitamin C from foods like orange, strawberries and kiwifruit. Other sources include vegetables, green peppers and tomatoes. Remember to keep your intake below 2,000 milligrams because excessive levels may increase your risk for kidney stones, according to Dr. Liz Applegate, director of sports nutrition at the University of California at Davis.

Zinc

Zinc is a nutrient that goes a long way. Aside from its role in maintaining a healthy immune system, zinc also makes injury recovery and wound healing possible--two crucial factors in endurance training, especially for runners who train a lot. Runners World Magazine states athletes had twice the amount of zinc loss through urination after a six mile run in comparison to when they didn't exercise. This means runners run the risk of zinc deficiency, which can cause ailments like frequent colds. Zinc deficiency also makes you more susceptible to bronchitis and other infections. Food sources of zinc are oysters, liver, clams, wheat germ and fortified breakfast cereals. Other sources include black-eyed peas, beef, lamb, poultry and pork.

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Workout Music Suggestions

For some, music is a critical part of a workout, helping to set the pace with a beat or rhythm and keeping up motivation while combating monotony. There are as many choices for music as there are songs. Music is a very personal enjoyment choice. You'll want to find music that suits your personal ear. But there are some types of music that have proven particularly good as workout companions.

Hip-Hop Hooray

Hip-hop music with its strong, beats-dominated song-speak and intricate rhythms can be heart-poundingly good workout music. Drums are a primary instrument in hip-hop music and the beat often is 16 beats per music measure as opposed to eight which is considered relatively fast by traditional tempo standards.

Some hip-hop lyrics are delivered at such a blazingly fast speed, they might be hard to understand what's being said or sung. But lyrics aside, hip-hop will get you moving for your aerobic workouts.

Rhythm and Beats

There are a number of other rhythmic music forms that are great for working out. The category known as pop music contain songs popular among the largest segment of the music buying public.

Pop music is great for your exercise soundtrack. This music get tons of radio air play, so even when you're not actually exercising, hearing a favorite exercise tune will remind you to exercise or celebrate your commitment to exercise.

Rhythm and blues makes for fine workout music, too. There are a lot of ballads in R&B, but there also are lot of fast-paced rhythmic songs that are great for exercise. R&B music often features strong woodwind instruments such as horns and saxophones whose measured contribution to the rhythm of a song can provide good beats for an exercise routine.

Try a compilation of R&B from decades like the magical music of the 1960s with groups like the Temptations, Steve Wonder in the '70s or the Average White Band or the Ohio Players in the '80s.

Go Zen

Even yoga is sometimes better when done to music. In a class, you're at the musical whims of an instructor, but when doing yoga at home, you can find zen your own way. Look for soothing instrumental-only music with slow rhythm and soothing instruments like synthesizers or flutes to create the personalized ambience you'll need when attempting a warrior pose.

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Train Simulator Activities

Once enjoyed by children and adults all over the world, model railroading is a pastime that has seen better days. Thankfully for train enthusiasts, however, the art of model railroading is something that translates well to the virtual world of modern video gaming. This idea has been capitalized on many times by game developers and publishers who are looking to keep the niche alive for a little while longer.

Microsoft Train Simulator

Microsoft's entry into the world of railroad simulator, "Microsoft Train Simulator," was released in May of 2001 with a rating of "E for Everyone." A gamer can play as either the engineer or one of the passengers and travel across hundreds of miles of virtual track laid out in a detailed, 3-D environment. While there are a lot of different game play mechanics to master with "Microsoft Train Simulator," online help is available through a series of tutorials.

Lionel Trains: On Track

Lionel was one of the original model railroading companies. "Lionel Trains: On Track" was developed for the virtual world and published by Black Lantern Studios. The game provides players with an overhead view of a track that is pieced together one-by-one to make connections to various cities. Cargo can then be delivered and cities can be upgraded. "Lionel Trains: On Track" was released on November 30, 2006, with a rating of "E for Everyone. It is available exclusively on the Nintendo DS handheld gaming system."

Trainz Railwayz

"Trainz Railwayz" actually provides virtual train engineers with two genre-specific titles to enjoy: "Harlem Line Edition" and "Metropolis Edition." The former takes places in the city of Harlem, New York in the 1980s. "Metropolis Edition," on the other hand, creates an intricate railway system in the heart of a bustling city."Trainz Railwayz" has been given a rating of "E for Everyone." It was released on October 8, 2007, and is available exclusively for the PC.

Sid Meier's Railroads!

"Sid Meier's Railroads!" is a game about economics and business savvy just as much as it is a train simulator. Here, you'll have direct influence over cities within reach of your railroad system, providing them with merchandise and citizen transportation in an effort to help them grow and succeed. What starts as a small town in the beginning of the game may very well end up as a thriving metropolis by the end. "Sid Meier's Railroads!" was released on October 17, 2006. It has been rated "E for Everyone."

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What Is Knee Joint Effusion

When you suffer from a condition known as knee joint effusion, a certain amount of excess fluid has collected around or even within the joint of your knee. Often referred to as "water on the knee," the effusion is more so a complication of another condition. Most of the time, the fluid is synovial in nature, meaning that it comes directly from the joint itself, but you also may find that the fluid consists of something else, such as blood or even bacteria.

Symptoms

The most common symptom of knee joint effusion is that of pain or discomfort, but you also may experience some swelling, stiffness and even bruising, depending on the cause of the excess fluid.

Origins

In most cases of water on the knee, the fluid accumulation is a result of an injury, such as a broken bone or torn ligament within the leg. This can occur during a fall or direct blow as well as from repetitive stress or overuse of the knee, like with any sport that involves a great deal of running or impact on the knees. But injury alone isn't the only cause of this condition. Osteoarthritis and rheumatoid arthritis are other common diseases that tend to cause effusion. Even conditions like gout or the formation of tumors and cysts can trigger the retention of fluid in and around your knee.

Complications

Although the complications of knee joint effusion are minimal, there is the potential for problems, especially when the condition is left unchecked. Besides hindering your overall mobility, you also can experience deterioration of the joint when the cause of the effusion is an infection, so make sure to seek medical advice.

Treatment

Most treatments for knee joint effusion are based on the cause of the condition, making a "standard" approach to care nonexistent. However, many people with water on the knee need to have the excess fluid removed, so you may undergo a procedure known as aspiration. Other than that, you may need a series of corticosteroid injections, non-steroidal anti-inflammatory drugs (NSAIDs) or antibiotics to reduce inflammation or treat an infection. For others, knee surgery or even joint replacement may be necessary.

Self-Care

Along with any sort of medical care, knee joint effusion responds well to simple self-care measures, such as rest and elevation as well as icing and exercise. As with any sort of injury, ice should be applied to the affected area only for 15 to 20 minutes at a time. With exercise, a series of fitness activities are established by a physical therapist to strengthen the area to support the weakened knee.

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Which Oakley Sunglasses Are Best For Women Running Marathons

No longer just fashionable, sunglasses provide UV protection for runners.

Sunglasses are no longer just fashion statements; they provide the necessary UV protection for your eyes. For marathoners, protecting your eyes from sun exposure is as important as getting the right running shoes. Researchers at Oakley addressed many of the key issues that kept female athletes from achieving a higher level of performance. There are many designer glasses on the market, but every true athlete knows that Oakley is the holy grail of the running community.

Oakley Half Jacket Polarized Sunglasses

The Oakley Half Jacket is one of the least expensive glasses of the Oakley product line. The lens size is small so these sunglasses are suited for the small-framed woman. Comfortable and lightweight, the Half Jacket offers 100 percent UV protection and interchangeable lenses. With a three-point fit, these sunglasses comfortably hug the nose and behind the ears.

Oakley Thump Pro 512 MB MP3 Sunglasses

Many marathoners listen to music while running but hate the dangling wires from their iPod. The Oakley Thump offers a built-in sound system capable of holding 120 songs, all while providing UV protection for your eyes. Weighing less than an iPod or MP3 player, Thump Pro can play up to six hours of music on one battery charge. The sound system is compatible with Windows Media Player, WinAMP and iTunes. The sunglasses feature wraparound, impact-resistant lenses.

Oakley Minute Sunglasses

The Oakley Minute sunglasses are specifically designed for small- to medium-size faces. Using Oakley's patented High Definition Optics, these glasses have a permanent Hydrophobic lens coating to repel rain, sweat, skin oils and dust. These impact-resistant, lightweight glasses feature pure Plutonite lenses that filter out 100 percent of all UV rays, not just UVA or UVB. The Minute glasses are available in a wide range of options that balance light and reduce glare.

Oakley Radar Path

Oakley's Radar Path women's sunglasses feature Oakley's Hydrophobic lens coating that prevents rain, skin oils and sweat from building up on the lens. With interchangeable lenses, the Radar Path features two sizes with a custom nose piece to provide the best fit.

Oakley Enduring Pace

Many female runners want the best performance without the masculine look and fit. Oakley's Enduring Pace sunglasses provide the same sports performance made exclusively for women. With a Hydrophobic lens coating to repel rain, sweat, skin oils and dust, you get clarity of vision as well as peripheral vision. The fit is specifically designed for women with an adjustable nose piece.

Tags: Half Jacket, Hydrophobic lens, Hydrophobic lens coating, lens coating, Radar Path, skin oils, your eyes

The History Of Track Shoes

The need for speed has pushed the development of track shoes.

The choices of track shoes today are numerous and varied. There are track shoes for all types of feet, running surfaces and distances. Regardless of how many improvements and choices come each year, it all started with the need to run faster.

Greece

The athletic sandal was worn by Greek athletes in the early Olympics. The athletes wearing these sandals were criticized until they started winning. Then the fact that the sole offered traction became widely accepted and used by Greek athletes. A small community between the Greek and Roman empires in northern Italian was well known for sandal making. It was this community that improved the sandal by using metal tacks to attach the sole, which extended the life of the shoe. With this improvement, the first, crude track shoe was born.

First Rubber-Soled Shoes

The development of a lightweight shoe with the ability to grip the ground came about in England in the mid-18th century. An all-leather spiked shoe was then introduced in the 19th century. As the desire for speed continued to grow, so did the improvement of running shoes. Lightweight leather shoes fitted tightly to the athletes' feet increased speed and traction; however, these shoes were not waterproof, making them useless. To solve this problem, Wait Webster created a process to attach a rubber sole to the soles. Webster patented this process in 1832.

First Spiked Track Shoe

To increase traction, spikes were added to the lightweight track shoe. The first spiked track shoe was created in 1852. By 1894, the Spalding Company had three different spiked running shoes in their catalog. These shoes were very expensive at $6 per pair. At that time, an average family of four lived on $11 a week.

Addidas and Puma

Adolph and Rudi Dassler, brothers from Germany, were responsible for largely introducing spiked shoes to the track and field sports. By 1925, the brothers were making track shoes with hand-forged spikes. In the 1928 Olympics, these unique shoes gained worldwide attention. Jesse Owens was wearing shoes made by the Dassler brothers when he won gold at the 1936 Olympics. The Dassler brothers went their separate ways in 1948, Rudi creating Puma and Adolph creating Adidas. In the 1970s, Adidas was the top-selling athletic shoe brand in the United States.

Choosing the Right Spike

Today, there are many choices for track shoes based on surface, stride and style. When running on grass or dirt, pyramid spikes work best. For the best traction on tracks, needle spikes would be the best option. There is another option, called Christmas Tree spikes, which is a combination of the pyramid and needle spikes. These spikes offer both traction and bounce. After determining the best spike for your running needs, working with a trained salesperson will help ensure the proper shoe for your stride. Then, with your spike and stride needs identified, attention can be focused on your personal style.

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Ways To Raise Money For Schools

Schools have been turning to fundraisers to keep after-school programs alive and put new textbooks in classrooms. By using creative ways to raise money, schools could hold fundraising events all year that may help bring in enough money to keep their programs operating and their learning materials up to date.

Sponsors

Just like sports teams and rock bands on tour, a school can take on a corporate sponsor to help raise money. In order to help fund a new computer lab, a school district may want to contact a computer manufacturer for assistance. The manufacturer would get positive news coverage and the benefit of having the company's name be familiar to children using the computers, and the school gets its computer lab. A cable television provider could sponsor regularly scheduled in-school educational broadcasts for various classes and in return could get the chance to run commercials before and after the programming. Or, the school could sell advertising space on book covers given to the students; companies could have their posters placed on designated message boards around the school; or a business could put its name on school supplies, such as pens and pencils, that are given to the children. School sporting events are also good places to offer corporate sponsorships.

In-School Services

Education-World.com points out a fundraising idea that was used by a school district in Guam. The district created an arcade game room that students with an average overall grade of 70 or greater could use after school, with the district keeping the money used on the video games. Elsewhere, some schools have student stores that sell a variety of items, including CDs and school supplies. Having vending machines installed that sell healthy snacks, such as bottled water or fresh fruit, can also help to raise funds for a school. If your school has a dress code, then some students and teachers may be willing to pay for the ability to dress in casual attire once in a while. During the holidays, the school district could sell holiday items, such as wrapping paper and ribbons. Districts could also sponsor raffles and 50/50 drawings at school functions.

Use Available Resources

There are many grants available to school districts, either through state and federal government programs or through private-sector corporations. Any school district should look into these programs for financial help. Most school districts have an Internet site, which could be enhanced with a pay-per-click marketing program that could help to raise additional funds all year long. Get in touch with local businesses to see if they could offer something to help raise funds for schools. Education-world.com cites an example of a school district that works with local dry cleaners to help auction off clothing that is left at the dry cleaners for more than 30 days. All of the proceeds go to the school district. Reach out to the businesses in your community and ask if they have something to offer that would help fund school programs.

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Things You Need To Prepare For A Baby

The arrival of a new baby is a very exciting event. Whether you are expecting your first child, preparing for your third little one or going through the adoption process, you will need to get ready for the baby before bringing the baby home. Not only will having certain items on hand make it easier for you to care for the baby but some items, like the car seat, are also actually required ahead of time.

Transporting the Baby

You will need a way to transport the baby from place to place. Even if you take the bus everywhere, you should still have a car seat, which you will need anytime you bring your baby in your or any car. Car seats are available at many retailers; you can also call your town hall and ask if your municipality offers low-cost car seats, as many do. A car seat for an infant must initially face backward for proper safety. Install your car seat before the baby arrives to make sure you know use it properly and because you'll need it to bring baby home. Police departments and some car dealers offer free car-seat safety inspections.

A sling or a carrier that fastens around your waist and shoulders is also helpful. Carriers help babies stay close to their caregivers, something that can help make them feel safer and less fussy. However, carrying a baby around may strain your muscles after a prolonged period, so you'll want a stroller to help avoid fatigue. For infants, popular choices are a stroller base onto which the infant car seat is locked into place or a "pram"-type stroller in which the infant lies down. Umbrella strollers that merely provide a place to sit do not provide enough support for a young baby.

Feeding the Baby

Even if you plan to exclusively breastfeed for as long as you can, you will still need items to help make that task easier. A breastfeeding mother may want to purchase a pump to help express and store excess milk. A nursing mother may also find that her breasts leak sometimes, and small pads can be placed in her bra to absorb any leakage. Special nursing bras are convenient, as the cup of the bra detaches from the top, allowing the baby easier access to the breast without the need for you to disrobe. A nursing pillow can help properly position the baby to help the baby latch on and nurse effectively.

If you are bottle-feeding, purchase six to eight bottles and slow-flow nipples to start. You will have to sterilize the bottles, so you might want to purchase a steam sterilizer. You may also want a bottle warmer to warm up the formula or breast milk in the bottle. You'll need a bottle brush to help clean the bottles and nipples. If using formula, purchase several containers as close to your due date as possible. Check the expiration dates carefully.

A Place to Sleep

You need to provide your baby with safe places to nap and sleep at night. Cribs are beds designed specifically for babies, as the mattress is surrounded by wooden bars so that the baby cannot crawl out of it. Other options include a free-standing bassinet for the baby's first few months or a small bed that attaches to the side of the parents' bed. Not everyone is comfortable with this latter arrangement, but it can be convenient for a nursing mother, as she can merely lean over to give the baby her breast.

Diapers

All babies need diapers for sanitary reasons. Not all babies will fit into newborn-size diapers, so you might want to have one box of newborn and one box of size one diapers, just in case. Place a garbage can or diaper pail in the area where you will be changing your baby's diapers.

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What Are The Causes Of Armpit Pain

If you have experienced painful, red, swollen lumps under your armpit, you may have immediately been concerned and tried to find the cause. In fact, these painful bumps are quite common and can appear for a variety of reasons, some more serious than others, and it is important to understand them so you know when to call your doctor.

Injury

The most obvious reason for armpit pain is that you have injured it in some way. This can include cuts, bruises or other injuries. The armpit can become irritated, but usually, the pain should be gone within a few days. Home treatment should include keeping the injury clean as much as possible and applying ice to lower swelling and reduce pain. An over-the-counter pain medication can also help with pain management.

Infection

An infection in the armpit is another common reason for armpit pain. Women who shave their armpits are especially prone to this. An infection occurs when a cut in the armpit is not kept clean. Bacteria enter the cut, causing swelling, pain and discoloration. A heat compress applied to the armpit will cause the fluid from the lump to drain, allowing the infection to heal and the swelling to decrease.

Allergy

It is possible to have an allergic reaction to your deodorant, resulting in painful red lumps. If this is the case, then changing deodorant brands is the only solution. It is important to make sure your new deodorant does not have the same active ingredients as the old one. In addition, it might be best to use a deodorant that is made specifically for sensitive skin or doesn't contain any added perfumes to prevent further allergic reactions.

Illness

The glands in your armpit can swell if your body is fighting off some kind of illness. The glands may show up as red lumps under the skin in your armpit. This can often be painful and uncomfortable. This is most likely the cause if the armpit pain is accompanied by other symptoms. The best way to treat this kind of pain is to treat the illness that is causing the glands to swell.

When to Call Your Doctor

If your pain persists for more than two weeks, you should visit your doctor. If it is an injury, there could be more serious damage. Some infections in the armpit may require antibiotics if your body cannot fight it on its own. In addition, if you believe your pain is caused by swollen glands, you should see your doctor to try to find out what illness is causing this so it can be treated.

Tags: armpit pain, your armpit, your doctor, lumps under, more serious, reason armpit, reason armpit pain

What Are The Best Shoes For Running Long Distances

Alternating two pairs of running shoes makes them last longer and gives them time to dry from muddy, outdoor runs.

Running isn't easy. Sure, it's just right foot, left foot, repeat, but anyone who takes distance running seriously knows that this simple act has complex consequences on the body. With enough repetition, the slightest change in posture can cause muscle injury, and the slightest touch of a shoe can cause a toenail to fall off. Choosing the right running shoe makes a world of difference in long-distance running, because it affects the distribution of your weight, the stability of each step and your overall comfort. Since every runner has different needs and conditions, there is no definitively best shoe. The best shoe for you depends on several factors.

Material

Running shoes have different types of upper exterior material for different kinds of running. The two main kinds are trail shoes and road running shoes. Trail shoes are generally bulkier, with deeper treads and a thicker upper to protect against rocks, branches, etc. The tongue should be attached to the rest of the upper to prevent rocks and debris from entering the shoes. If you're more of a city runner, you don't need all that protection, and you can go for a lighter shoe with a mesh upper to allow for better ventilation.

Support

The sole of the shoe is crucial for the well being of the rest of your body. It varies by level of support; a stiffer sole is more supportive, and a flexible sole is less supportive. Meanwhile, less supportive shoes have more cushioning. The level of support you need depends on your level of pronation (how much your feet roll in when you step). If you over-pronate, that is, if your feet roll in a lot, you need a shoe with more support (also called motion-control shoes). These runners usually have a low arch or flat feet. If you don't over-pronate, then you can get a more cushioned shoe. These are for runners with regular or high arches.

Fit

To avoid blisters and purple toenails, you need to ensure your shoe fits properly. It should be snug in the heel and roomy in the toe-box. There should be a quarter to half inch of space between the tips of your toes and the edge of the shoe. When walking in the shoes, you should not feel any rubbing or pressure points. Even the smallest friction can cause major pain in the long run. Experiment with the laces to check how the tension changes the feel of the shoe. Check for inside seams that might not be well-placed and cause rubbing.

Major Brands

Most major shoe brands offer a range of shoes for trail or road, support or cushioning, in different fits and colors. However, some brands have certain characteristics that help define them. Saucony is a well renowned shoe brand with an extensive line of shoes. They use the grid cushioning system. Their shoes are generally lightweight with a roomy toe-box, so they're good for people with wide feet. Asics has a gel cushioning system that makes their shoe a bit heavier, but they have great motion control shoes. This brand is good for heavier runners or those with flat feet. Mizuno uses a plastic, wave cushioning system. The shoes are generally lightweight and flexible. Brooks shoes are often lower priced than the other brands, and their range of shoes includes very high support models. Nike is a popular brand, but their shoes are sometimes more trendy than technical.

Minimalist

Nike pioneered the minimalist shoe, or the barefoot shoe, as the brand calls it. The idea is that running barefoot is actually a better form of training than using heavily cushioned shoes, since your feet can feel the changes in impact and balance and your muscles can correct its form. It also apparently tones the foot and calf muscles more than traditional running shoes. Since it's a relatively new market, not a lot of research exists on the long-term effects.

Tags: cushioning system, running shoes, shoes generally, your feet, best shoe, feet roll

What Doctor To See For Osteoarthritis

Osteoarthritis is the most common form of arthritis. The condition, also known as degenerative joint disease, primarily affects the elderly. The part of the joint most often affected with osteoarthritis is the hard, slippery tissue or cartilage that covers the end of the bone. With so many types of doctors today, you may wonder who to see if you begin to develop signs of osteoarthritis.

Primary Care Physician

Your primary care physician is your main doctor. He is a licensed physician who can treat an array of medical conditions. While he often will give the original diagnosis, if need be, he will refer you to a specialist. For medical conditions such as osteoarthritis, however, your primary care physician usually can diagnose the condition, as well as help treat your osteoarthritis as well.

Your primary care physician can prescribe medications to ease the pain and reduce swelling. He can also order tests and scans to assist him in the diagnosis process. He also may prefer that you see a specialist, especially if your condition is more in-depth, requiring special care. He can refer you to the proper physician such as a rheumatologist or an orthopaedist.

Rheumatologist

A rheumatologist is an internist or a pediatrician qualified to diagnose and treat arthritis and other diseases of the joints, muscles, and the bones. They have had additional training and experience in these fields, and many rheumatologists conduct research to determine the cause and treatments of particular diseases focused in these areas.

If you develop musuloskeletal pains and symptoms not yet severe, you may want to wait to see if the problem resolves itself or see your primary care physician. If the pain persists, worsens or becomes disabling, you should see specialist. Many times certain types of rheumatic diseases are not easily diagnosed or recognizable in the beginning. If you suspect your problems are joint related, you may want to seek care from a rheumatologist. Rheumatologists are specially trained to do the work necessary to determine if the swelling and pain is related to joint problems. If so, they can start a treatment plan.

Orthopaedists

Orthopaedists are doctors who are licensed and specially trained in diseases of the bones and joints. They can order tests as well as prescribe treatment. If you need physical therapy, they can order it. They can prescribe medications, diagnose, and treat the symptoms as well as the disease itself. She can refer you to a rheumatologist if needed, and work with him to see that the best care is given.

Many times physicians will work together to treat a patient. They confer about their case, and decide together on the best route of treatment.

Tags: primary care, care physician, diagnose treat, Many times, medical conditions

Training For Football Players

Football players must be in peak physical condition, as it takes strength and endurance to play what is widely considered America's most physical sport. Training can vary by position, although there are few practice methods that can be followed by every player at every level.

Cardiovascular

Football players from the middle-school level on up play on a field that is 100 yards long. So it is imperative that they possess the necessary stamina to run long distances--as well as be able to run in quick, short bursts between plays. Football players can train for this aspect of the game by distance and sprint running, both outdoors and on a treadmill.

Strength

Lifting weights has always been a vital aspect of training for football, as everyone from cornerbacks to quarterbacks to linemen use an array of muscles to perform. It only makes sense for athletes to want to make these muscles as powerful as possible via weight training and diet.

Skills

Different football players need to master different types of skills. For instance, a running back contributes to his team in a manner completely different than the place kicker. Therefore, football players must spend plenty of time training on footwork and overall technique.

Tags: Football players, football players, players must

What To Look For In A Kate Spade Purse

Kate Spade never burst onto the fashion scene, she tended to blossom more like one of the flowers you traditionally see on one of her handbags. And she has steadily grown to be one of the long time favorites of women all over the world. Does this Spark an idea?

Buying a Handbag for Yourself

Kate Spade bags have a price point that fits a great many budgets. Unlike Chanel or Louis Vuitton, you can buy a Kate Spade bag for under $200. And that's not an online auction price, that's brand new right in her store. So if you are a lucky one ready to go out and chose that perfect Kate Spade bag just for yourself, you have unlimited options. But if you want others to realize you are carrying a Kate Spade bag and not a Kate Spade-ish bag, you might want to stick to her most famous style and type. She is known for bringing back the classic handbag, basically a square purse with a double strap handle that fits over the inside of your elbow, very 50's, very ladylike. She also brought back a type of print to bags that is feminine and flowery without being too sweet. Of course she designs great staples like a perfect black leather satchel, too, so choose for your own taste and price range.

Buying as a Collector

Here is where you need a careful eye and open wallet. Again, choosing her most famous style is essential to beginning a collection of Kate Spade bags, but you may also want to try and find the iconic bag that was the keystone of a Kate Spade collection. Kate Spade gives names, usually of women, to her handbags and you should research which is the key bag for each collection. If you can find that bag on an online auction, snap it up. And while Kate Spade as a clothing, shoe and handbag company is too young to be labeled "vintage," she is seen as one of the ones who will one day be in that status, so she is very collectible.

Spotting a Fake Kate

Like so many "important" bags, labels are the window to their authenticity. Kate Spade bags will not have a tag sewn in or glued into the lining on the inside. A genuine Kate Spade bag will have the name embossed on the inside, whether fabric or leather. This is the main way to gauge authenticity and no other criteria is necessary since every Kate Spade bag will have an inside embossed label. If not, don't buy it, no matter how good a bargain.

Tags: Kate Spade, Kate Spade bags, Spade bags, will have, collection Kate, collection Kate Spade

The Differences In Real And Fake Oakleys

Genuine Oakleys have a few traits that set them apart from fakes.

Oakley sunglasses are one of the most popular brands of sunglasses worldwide. Because of this, many knock-offs are being sold as well. The fakes are convincing if you don't know what to look for, but Oakley uses patented innovations when designing their sunglasses and there are a few clear signs that will tell you whether you have genuine Oakleys or fakes. Does this Spark an idea?

Price

Low-priced sunglasses are likely fakes. Fake Oakleys are priced at about one tenth of the retail of real Oakleys, which is why many buyers get duped. If the deal sounds too good, chances are that it is. Oakleys suggested retail is typically much higher than $100. Unless you're buying through a wholesaler, be wary of cheaply priced glasses claiming to be Oakleys.

Label

On fake Oakleys, the name on the lenses will be screen-printed in white. On genuine Oakleys, the name is etched into the lens. Another good indicator you have fake Oakleys is if the label appears to scratch off. Real Oakleys are made to be durable, and the label should not scratch or fade easily.

Stickers

If there is a sticker on any part of the glasses then your Oakleys are likely fake. The only exception is prescription Oakleys, in which case a sticker with "Oakley Rx" might be on the lens. Oakleys do not have stickers anywhere on them otherwise.

Rubber

Oakley used to make hand grips for bikes, and the rubber they used then is the same rubber they use on the nose pieces and earsocks of their glasses now. It should feel soft and sticky. If this is not the case, then your Oakleys may be fakes.

Lens Quality

Fake Oakleys will have very cheap lenses. Real Oakleys are of high quality, and very few Oakley lenses are tinted. When you put on a pair of genuine Oakleys, your vision should be sharp, not distorted in any way.

Made in the USA

On the inner part of the frame the glasses should show "made in the United States of America." If "Made in Taiwan" or "Made in China" is written on your glasses, this is an indicator that the Oakleys are fakes.

Frames

Oakley frames, particularly the e-wire frames, have two screws holding them together. Fakes often have only one. Fewer screws means that the glasses will break more easily. The frames of real Oakleys are not stiff; they bend rather than break. Fake Oakleys are stiff and brittle and do not bend.

Tags: genuine Oakleys, Oakleys fakes, Fake Oakleys, glasses should, Oakleys have, Oakleys name, Oakleys stiff

The Best Yoga Exercise

Every yoga student finds his or her own "best exercise" through practice.

Yoga students have their favorite poses, and yoga practitioners enjoy some poses more than others. How can you find your favorite pose? Find out how your personality and fitness style can shape your yoga exercise choices, and be sure that the yoga exercises you do aren't damaging your body.

Yoga Styles

There are many different styles of yoga. Some yoga studios and classes focus on gentle yoga poses for beginners or those with health issues. These classes are well-suited for those just starting out in yoga, those with sports injuries or illness and those who primarily want relaxation from their yoga practice. Look for "restorative" or "gentle" yoga if that describes you. Hatha yoga is a broad term that technically describes all of the physical practice of yoga as we think of it. However, some yoga teachers will use this term to describe their classes. These classes may be geared differently for beginner, intermediate and advanced students. Discuss your level with the instructor to determine whether this style is for you. Ashtanga yoga or "power" yoga will likely reflect a more vigorous and athletic style. If you want to sweat a lot and build flexibility quickly, these styles might work for you. Finally, Bikram yoga is not for the faint of heart. It uses a prescribed sequence of 26 poses, completed in 90 minutes in a 105-degree heated room. Though all of these yoga styles will draw on the same poses and foundation of beliefs, you should choose the one that sounds best-suited to your fitness level, style and aspirations.

Yoga Habits

The best yoga exercise routine is also one that is done consistently and with dedication. Many people decide to do yoga on occasion, but doing so will not lead to the greatest benefits. It's best to try to commit yourself to a regular yoga schedule so you can begin to see the changes in your flexibility, strength and state of mind. Additionally, invest in a good mat for use during your yoga practice. Though many studios provide mats or will rent them to you for a small fee, it's best to have your own so you can practice at home and ensure you have a sanitary surface for your practice. A thick mat can provide extra padding and comfort, though it is also heavier to carry to class.

Yoga Cautions

You should be careful when beginning your yoga practice, regardless of which yoga style and exercises you choose to perform. The best yoga exercise for you is one that is challenging but not damaging to your body. Some people find twists and back bends extremely uncomfortable and might have lasting pain from doing them, for example, while for others these difficult poses are enjoyable and refreshing. A good instructor will help you find the best exercises for you, and will help you modify the poses to your current fitness level and for your unique body and concerns.

Tags: yoga practice, your yoga, best yoga, best yoga exercise, damaging your, damaging your body

Vacation Ideas For Celebrating An Anniversary

Bed and breakfasts make intimate retreats for anniversaries.

Anniversaries are special milestones that many couples take the time to celebrate. Celebrating is often a means of remembering and appreciating the time spent together as well as creating new memories for the future. Anniversary vacations are a memorable method of celebrating, and, depending on a couple's budget, vacations vary from inexpensive and modest to luxurious and extravagant.

Bed and Breakfasts

For couples on a budget, spending a weekend at a nearby bed and breakfast can create that feeling of an intimate escape for two without breaking the bank. Whether it's in a hometown or a few hours away, by removing themselves from the stresses and routine of daily life, partners are able to focus on their relationship and renew the excitement of sharing experiences together. The American Bed and Breakfast Association (ABBA) website lists a directory of various bed and breakfasts in the United States while also providing pictures and descriptions.

Quebec City

Quebec City in Canada is a romantic getaway for couples seeking the charm of European cobbled streets, historic architecture and foreign foods, without the exorbitant price tag. Declared a UNESCO World Heritage Site, Quebec City is also budget-friendly, because most of the city's sights are accessible by walking or public transit. Art galleries, gift shops and eateries are abundant and provide endless opportunities to explore the city. Valuable information on Quebec City, the hotels, the restaurants and all the activities available can be found on the official website for Quebec City at QuebecRegion.com. As of June 1, 2009, Americans must have passports to travel to Canada. Prior to booking a trip to Quebec City, couples should make sure their passports are up to date and valid.

Cruises

Cruise ships offer the lap of luxury to couples by providing stunning vistas, exotic locales, exquisite food, spa services, and entertaining activities and games all day long. Some cruise lines offer packages for couple celebrating their anniversaries. Royal Caribbean offers romance packages to couples looking to upgrade their cruising experience and make the most of their time together. The Anniversary Package ranges from an additional $225 to $250 as of 2010, and includes anniversary decorations, champagne, a heart-shaped flower arrangement, his and her terry robes and slippers, vanilla cupcakes at turn down and a keepsake framed portrait.

Bora Bora

For couples wanting to celebrate their anniversary in a luxurious, exotic locale, Le Meridien in Bora Bora provides the ultimate experience. Featuring five distinct bungalow categories, all guest rooms are furnished with modern electronics and possess stunning views of the surrounding landscape. Bungalows situated over the water also include glass floors, private decks and ladders that allow couples to easily access the lagoon. Whether couples are seeking adventure by snorkeling and discovering the wildlife or seeking relaxation by pampering themselves at the Wellness Centre, the hotel offers a multitude of amenities that everyone will enjoy.

Le Meridien

Motu Tape

BP 190

Bora Bora

French Polynesia

011-689-605151

starwoodhotels.com/lemeridien/index.html

Tags: Quebec City, Bora Bora, couples seeking