The Best Running Shoes With The Most Cushion In The Forefoot

A runner is only as good as his best pair of running shoes.

A good pair of running shoes is to a runner what a helmet and shoulder pads are to a football player--vital to the health and well-being of the athlete. Whether you are running on soft, grassy surfaces or hard, coarse pavement, it is important to invest in a pair of shoes that provide superior cushion and support. A runner is only as good as his best pair of running shoes, especially considering the damage the brutal impact of running can cause on the knees, feet and ankles.

Nike Air Zoom Vomero

The Nike Air Zoom Vomero series, with its Nike Air Technology, superior air cushioning and lightweight support, is designed for running. Although this shoe is great for many foot styles, it is especially suited for runners with medium to high arches. It is comfortable, flexible and extremely durable. According to "Consumer Reports," the Nike Air Zoom Vomero series is a top-rated shoe for runners. It is also compatible with Nike +, an innovative technology that allows runners to track their distance as it links to their iPod Nano. The 2010 retail price of the Nike Air Zoom Vomero is $130.00.

Nike Air Max

With its maximum impact cushion system, the Nike Air Max is designed to absorb the brutal impact of the road, preventing the usual wear and tear on a runner's knees and feet. This shoe, with a 2010 retail price of $160.00, is appropriate for the runner who needs enhanced cushioning, stability and further injury prevention.

Asics Gel Kayano

Asics touts its Gel Kayano as the gold standard in running shoes, preventing injury and helping to correct biomechanical issues that lead to running injuries. Its gel cushion allows for more cushioned support and a lighter landing against the harsh pavement, especially for runners who weigh more than 155 lbs. The Gel Kayano is especially appropriate for runners who struggle with or are prone to injuries such as shin splints, weak ankles, knee problems, heel pain and overpronation (the slight inward rolling a foot makes when running). Asics recommends this particular shoe, retail priced at $140.00 in 2010, for training.

Asics Nimbus

The Asics Nimbus, a leader in the running shoe industry, demonstrates an effective response to the road, providing flexibility, comfort and cushion. With its dynamic forefoot cradle, the shoe provides fit and function designed for maximum shock absorption. This long-time favorite, which Asics continues to refine, has a 2010 retail price of $126.00.

Tags: Nike Zoom, Nike Zoom Vomero, running shoes, Zoom Vomero, 2010 retail, 2010 retail price, pair running

What To Wear To A Nascar Race

NASCAR Races Are an All-Day Event.

For many people, NASCAR is an American pastime equal to the likes of apple pie and lifted trucks. The sport has grown, fueled by a cult-like following of die-hard fans. People proudly stick the number of their favorite driver to just about anything. For an outsider, this fanatical club seems a bit overwhelming. But it's easy to blend in with the right outfit.

What to Expect

NASCAR can become an all-day event. Although the race time varies, the race itself often lasts anywhere from three to five hours. To beat the traffic and long lines, many people arrive early to enjoy a tailgate party before going into the stadium for the race.

Comfort

A crucial aspect of any outfit is the comfort level. You will first want to dress accordingly for the weather. On a hot summer day, shorts and a T-shirt are the best choices to avoid overheating during the race because you likely will be sitting in the sun. Go for something with your favorite driver emblazoned on it. If it is cold, substitute with jeans and a sweatshirt to keep warm. Be sure to bring a water-proof jacket if there is a chance of rain. Also, wearing sunglasses and a hat are recommended. Finally, if you are sensitive to loud noises, earplugs are a necessity as the cars are extremely loud when they pass by.

Style

True fans never leave the house without the number of their driver, whether it's on their key chain, stuck to their car or tattooed to their skin. Before going to the race, make sure you have something to show who you are going to support. Most common are T-shirts or hats donning the number of a favorite racer. You can buy just about anything with a driver's number on it.

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What Do You Feed To Blueberry Plants

Blueberries hanging from bush

Blueberries can be easily grown by most gardeners throughout the United States and parts of southern Canada. Blueberries come in many varieties that have evolved from high-bush, low-bush or rabbiteye blueberries. Plants can grow in warm or cool temperatures. For successful berry production, two or more bushes should be planted, and adequate nutrients must be supplied. Does this Spark an idea?

Fertilizers

Blueberry plants need very acidic soil to thrive. Soil's pH levels should be between 4.5 and 5.1. Soils with higher levels should be amended by adding ammonium sulfate. According to Purdue University, blueberries will respond best to nitrogen in fertilizers, but it should not be in nitrate form. Nitrogen should be in the form of urea or ammonium sulfate. Phosphorus and potassium will be rarely needed for fertilizing blueberries.

Fertilizers should be applied by hand for young plants, but broadcast fertilizers work for older plants. Fertilize in early spring before new foliage growth begins, and on newly planted blueberry bushes fertilize about one month after planting.

Soil Testing

Soil testing should be done before adding any amendments to the soil. Most universities have soil testing labs where gardeners can pay to have their soil tested. To collect soil samples, rake away the top layer of debris and thatch from the gardening area. Soil probes or spades can be used to extract 6 to 8 inches of core samples. Samples should be placed in clean buckets or boxes. The soil testing lab will normally send instructions on prepare the sample, and where to send it for testing. Soil testing can be done at any time during the year, but spring or fall testing offers better results. Testing the soil in the fall can also give gardeners adequate time to amend the soil if needed.

Compost

For gardeners who do not use fertilizers, compost can be made at home to supply blueberries the needed nutrients. Most compost mixes have equal amounts of green and brown matter. These mixes have both nitrogen and carbon in them, and offer many nutrients. To create compost richer in nitrogen than carbon, more green matter and less brown matter can be added. Compost can be mixed with the soil the blueberries grow in, and this organic method reduces household waste.

Mulch

Mulch placed around the plants helps to regulate soil moisture and temperature. If using mulch, more nitrogen may be needed to balance the decomposition of the organic matter. Home gardeners can use wood chips or old sawdust for mulching.

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What Are The Functions Of Skin In The Excretory System

Four organ systems work to remove wastes from the body: the integumentary system (skin), the respiratory system (lungs), the digestive system (liver) and the urinary system (kidneys and bladder). Together, they comprise what is known as the excretory system functioning to maintain homeostasis, the stability of the body's internal environment. During the process of metabolism, the body produces fuel to keep it functioning in a state of health. Substances that cannot be used, such as toxins and the byproducts of metabolism, are eliminated via the excretory organs. Of the four excretory systems, skin plays the smallest role, but it is vital to our survival.

Skin

Most people do not realize that skin is an organ---the largest and heaviest organ in the body as per the Internet FAQ Archives for Online Education in its article, "The Integumentary System." Skin not only provides a protective covering for the body, but it also plays a small role in the excretion of metabolic wastes through perspiration.

Perspiration

Perspiration is a continual process serving to cool the body when it becomes overheated. It generally goes unnoticed unless it occurs as the result of excessive muscular activity or emotional stress, at which time the flow increases. "The Integumentary System" also states that perspiration serves as a means of elimination for metabolic wastes composed of water, which makes up the largest portion, salts and urea. The source of perspiration is the eccrine sweat glands.

Eccrine Sweat Glands

Skin contains approximately 2.5 million sweat glands located in the dermis, the second layer of skin that lies beneath the outer layer, the epidermis. They are coiled tubes with a straight portion extending outward and ending at the opening of one of the pores located in the epidermis. The blood vessels in the dermis release extracellular fluid, the fluid that surrounds the cells, that is absorbed into the sweat glands. This fluid containing metabolic wastes makes its way through the coils and up the tube to exit the body as perspiration.

Epidermis

The University of Virginia School of Medicine states that the epidermis, the outer layer of skin, lacks a blood supply and must obtain its nourishment from the dermis, the inner layer of skin. This epidermis is waterproof as the result of an insoluble protein, keratin, manufactured by cells contained within this layer of skin. Pores, small openings in the skin's surface, provide the means for perspiration to be released from the body to regulate its temperature and eliminate wastes.

Dermis

The dermis, the second layer of skin, contains hair, sweat glands, blood vessels and nerves, according to the University of Virginia School of Medicine. In addition to its function as the source of nourishment for the epidermis, this layer of skin also helps, through its vascular system (blood vessels), to regulate body temperature as well as being the location of the eccrine sweat glands that function as part of the skin's excretory system.

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The Effects Of Performanceenhancing Drugs In Sports

Performance-enhancing drugs (PEDs) have been a lightening rod for years but they have reached their zenith in the last decade. Athletes in a variety of sports have been tainted, jailed and disgraced as a result of their desire to gain a competitive edge.

Background

PEDs have been a problem in the sports world for years. However, they rose to prominence during the late 20th century due to their widespread use by NFL and MLB players, cyclists, boxers and Olympic athletes.

Tainted Records

PED users have broken many hallowed records in professional sports. Most notably, Mark McGwire's, Sammy Sosa's and Barry Bonds' record-breaking home run displays shattered numerous records and signaled a new era in professional baseball.

Peer Pressure

Many athletes use PEDs to keep up with their doping counterparts in an attempt to gain an edge and level the playing field.

Influence

According to a 2001 CDC survey on teen steroid abuse, 5 percent of all high school students reported using steroids without a doctor's prescription. A Dallas Morning News report on teens and steroids found that male high school athletes were more likely to use.

Credibility

The use of PEDs has greatly compromised the integrity of sports. Furthermore, legitimate performances have been discredited since athletes that are not using PEDs have been lumped in with their guilty counterparts.

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Throat Drainage

Excess throat drainage goes along with coughing and nasal congestion.

Throat drainage is part of being human. The average adult produces up to two quarts of mucus a day, and its job is to hydrate the respiratory system. Throat drainage becomes a problem when too much mucus is produced or when it's too thick.

Sinus Inflammation

Sinusitis is bacterial inflammation of the sinuses. The inflammation results in thick mucus that drains down the rear of the throat and causes coughing, nausea and nasal congestion. Fever sometimes accompanies sinus infections.

Allergies

Throat drainage can also be caused by allergies, which make the nose and sinuses produce more mucus than normal. Usually, this mucus is clear and thin. Thick mucus results when the air is too dry for the mucus membranes to sufficiently moisten their secretions.

GERD

Symptoms of gastroesophageal reflux disease (GERD) can feel like symptoms of sinusitis. With GERD, stomach acid leaks from the stomach up to the esophagus. Sometimes, acid reaches the nose and sinuses, irritating membranes and triggering production of extra mucus, which causes throat drainage and coughing.

Tags: nasal congestion, nose sinuses, Throat drainage, throat drainage

What Effects Can Alcohol & Caffeine Have On Hydration Levels In The Body

It is commonly understood that alcoholic and caffeinated beverages are unhealthy when used excessively. Although there are many reasons for this, one major but often overlooked reason is that they cause dehydration.

Dehydration

The human body needs a certain amount of water to be healthy and to complete its various functions. Dehydration is the condition the body suffers from when it does not have enough water to function properly.

Diuretics

A diuretic is any substance (food, drink, etc.) that causes frequent urination and loss of hydration in the body. Diuretics cause the body to expel not only water, but also nutrients that aide in maintaining hydration levels.

Alcohol

Alcohol disrupts the levels of many hormones in the body, including the antidiuretic vasopressin. Without this hormone, the body attempts to flush itself by expelling water through urine at an increased rate, leading to a state of dehydration.

Caffeine

Caffeine causes a temporary increase in metabolism, which uses up the body's resources more rapidly. This causes a minor loss of water in the body. Caffeine also has a biochemical diuretic effect similar to alcohol, but it is far less intense.

Combination

The combination of the two chemicals produces an increased effect on dehydration. Popular drinks such as Red Bull and vodka or Jager-Bombs combine high-caffeine drinks with alcohol, and they can result in major dehydration.

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What Are The Benefits Of Compression Socks For Runners

Some of the greatest runners wear compression socks to help build up endurance. These medical socks are available at any running store or drug store. Though some people believe these socks help runners improve efficiency, there are a variety of benefits from using compression socks. Keep in mind, running efficiency gains will vary from runner to runner.

Use

Compression socks are used to treat a variety of medical issues. Edema, lymph edema, phlebitis, varicose veins, spider veins and deep vein thrombosis are all treated with compression socks. Doctors may suggest that patients wear compression socks to increase blood flow in their legs, and they are available anywhere that medical supplies are sold. Proponents think the increased blood flow helps runners, too.

Blood

When exercising or at rest blood pools in the bottom of the legs. Compression socks improve the flow, helping the blood to move better from the bottom to the top of the leg and throughout the rest of the body. The socks produce an overall endurance improvement because not only does the blood move better throughout the body, it is cleaner blood as well because as it flows better it gets reoxygenated in the lungs more quickly.

Lactic Acids

Lactic acids increase when a runner wears compression socks. Not only does the blood flow increase, but the lactic acids do as well. When this is increased, runners improve muscle efficiency. However, the socks are most important after the race when the muscles are at rest.

Length

Research is conducted often on compression socks. Researchers found that it does not matter the length of the race. Short-distance and long-term running both benefit slightly from a runner wearing compression socks. It's agreed that it's best to wear them when resting after a race so blood flows and does not pool.

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Types Of New Balance Running Shoes

The appropriately named New Balance company started off as a foot and arch support manufacturer in Boston in the early 1900s. During the American running boom of the 1970s, New Balance blossomed into a running shoe corporation and to this day continues in its Boston home base to be a high-level, top-tier running shoe and athletic gear manufacturer.

American Made

Unlike many of its competitors and to the satisfaction of many of its customers, New Balance running shoes are designed and manufactured in the United States. The first and for a long time, the only running shoe maker to produce shoes both for women and in widths, New Balance specialized in shoes with softer, meatier soles that appealed to long distance runners and particularly elite long distance runners like Greg Meyer, the last American winner of the Boston Marathon.

Neutral Cushioning

Truly in New Balance's wheelhouse is the neutral-cushioned training shoe. This is the kind of shoe they began with and the kind of shoe they still thrive with, producing models like the 758, 883 and 1063.

Motion Control/Stability

For runners with feet that require more stability, particularly with pronation, New Balance has a wide variety of shoes designed specifically for you like the 587, 1011 and 1123 for motion control and the 498, 769, 850 and 993 for stability.

Trail

New Balance was one of the first companies to design running shoes specifically for trail running, and they have reached high with their 070, 875 and 910 models. These shoes feature all the same cushioning and control technology of their road-designed counterparts plus they have a sole and upper designed specifically for off-road performance.

Racing

Like any other running shoe company, New Balance also supports all their competitive customers and staff athletes with racing shoes and spikes for the fastest races in the world. The 769 and 205 are super lightweight models for road racing at distances from 5K to the marathon. New Balance also manufactures a variety of spikes and specialty shoes for everything from sprints to long or high jump to the discus.

Prices

New Balance running shoes are priced competitively, even considering they are manufactured domestically. Generally speaking, the price goes up as the model number goes up, but you can find New Balance trainers on sale from $50 all the way up to $130 or more.

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Where Look Up A Federal Tax Id

Where Can I Look up a Federal Tax ID?

There are many methods available to look up a federal tax ID. This article will define a federal tax ID and explain how it is used. People who go into business for themselves or start small businesses with others need this information to avoid running afoul of the Internal Revenue Service.

Definition

A federal tax Identification Number (FTIN) is used by the US federal government to identify a business. The FTIN is also known as an Employer Identification Number (EIN). The Internal Revenue Service (IRS) issues the numbers to businesses and generally requires that a new number be issued when a business changes it's' structure or name. Both for profit and nonprofit businesses are issued numbers. The business uses the FTIN when submitting forms and other documents to the federal government.

Ask the business

You can begin your search for a business's FTIN by asking the business. Most businesses will willingly give you their FTIN if they are asked. This is particularly true for nonprofit businesses, since the FTIN is often needed to claim deductions for tax purposes. For profit businesses are also willing to give out their FTIN since it is a public record and can be found by other means such as EDGAR.

Edgar (for profit businesses)

EDGAR is an acronym for the Electronic Data Gathering, Analysis, and Retrieval system. EDGAR is maintained by the Securities and Exchange Commission (SEC) of the US federal government. For-profit businesses file forms using EDGAR, such as their SEC forms 8-K, 10-K and 10-Q reports. These forms contain the company's FTIN. It is easy to use EDGAR to look up a FTIN. Click on the link below in the RESOURCES section of this article, enter the company name and click "Find Companies." You will be presented with a list of documents filed for that company. Find an 8-K, 10-K or 10-Q form in the list and click on the "Document" button. You will be presented with a list of formats for that document and can now select the format you wish. I like to view the "htm" versions since they display quickly on the open browser window.

Melissa Data (nonprofit businesses)

Melissa Data is a company that collects and supplies data to businesses. They offer several free databases for the public to use, including a database of information about nonprofit businesses. To look up a FTIN using Melissa Data, click on the link below in the Resources section of this article. Enter the zip code or the company name in the box and press "Submit." If you used a zip code, all of the nonprofit businesses in that zip code will be displayed in a list, and you can click on the name of the business that you are interested in. If you entered a company name, then the information will be displayed immediately.

Ask a Reference Librarian

Many public and college libraries have a reference desk staffed with reference librarians. These professionals are skilled at helping to find information. They will often have access to databases such as Westlaw or Lexis Nexis which might have the FTIN information that you are looking for.

Tips

When asking a business for the FTIN, ask to speak to the accounting department.

When using a lookup service such as EDGAR, try just the first few letters of the company name. Many companies are listed with the SEC under names similar to but not exactly their well-known name.

When using a zip code search with Melissa Data, ensure that you are looking in the correct zip code for the corporate offices, rather than a local office.

Tags: nonprofit businesses, company name, Melissa Data, business FTIN, federal government

What Is Cord Blood And How Is It Collected

What is Cord Blood and How is it Collected?

The term "cord blood" is used as a shorthand way of referring to umbilical cord blood. The collection and storage of umbilical cord blood is a burgeoning new medical strategy that can help to ensure a newborn baby's future health. Because of how new this process is, however, most laypeople simply don't know much about what cord blood is, how it is collected, or why it is important.

Identification

Umbilical cord blood is any blood that is within the umbilical cord following the birthing process. This does not include any blood from the infant or from the mother, only the blood that was on its way to the baby as it was being born. Traditionally umbilical cord blood was simply disposed of with the afterbirth and other waste materials that are byproducts of the birthing process.

Time Frame

Umbilical cord blood remains viable within the umbilical cord for up to half an hour after the baby is born. It can be collected from the umbilical cord at any time during this viable period. After about half an hour, however, the cord blood may no longer be useful. Because of this fact most medical professionals harvest umbilical cord blood immediately after the cord is severed from both the mother and the infant.

Types

There are two unique methods of harvesting umbilical cord blood, both of which are quite effective. The first method involves the insertion of a syringe into the main blood vessel of the umbilical cord and the harvesting of the blood through that syringe. This method is quite similar to the way that blood is drawn from people for common blood tests. The second method involves simply draining the blood, using gravity, into a sterile plastic container. In this process the umbilical cord is severed, one end of it is placed inside of the sterile container, and the other end is hung up in the air. The blood from within the cord then rapidly drains out into the container and is collected after several minutes of draining.

Significance

The true significance of umbilical cord blood really remains to be seen. Cord blood is extremely rich in stem cells and it is expected that man new medical uses for stem cells will be discovered in the near future as medical stem cell research continues on a large scale. There are, however, already a large number of medical treatments that involve the use of stem cells like those found within umbilical cord blood. Some of the most common examples include stem cell transplants to children suffering from leukemia and to those who have depleted bone marrow due to radiation treatments.

Misconceptions

Many believe that the only reason to harvest cord blood is if you're going to store it privately in a blood bank. The truth is, however, that cord blood can be donated for public storage. While such cord blood is then made available to everyone in society, experts believe that if everyone would simply donate their baby's cord blood then society would have more than enough of it to treat everyone who needs it. This is why donation of cord blood is growing in popularity compared to private storage, which can be an expensive option.

Tags: cord blood, umbilical cord, umbilical cord blood, cord blood, stem cells

Treatment For Shingles Rash

Shingles is a painful medical condition caused by a viral infection. People with shingles, which is also called herpes zoster, develop blisters and a rash that typically starts around the middle of the back and spreads around to the chest area. The face and scalp are also commonly affected. Shingles is caused by the varicella-zoster virus, the same virus that causes chickenpox. Once a person contracts chickenpox, the virus remains in the body but is dormant. Shingles occurs when the virus reactivates. Shingles will usually heal without medical intervention, but treatment speeds recovery and reduces the chances of complications.

Antiviral Drugs

Because shingles is caused by a viral infection, doctors typically will prescribe antiviral medication to help combat the infection. Commonly prescribed medicines include valacyclovir (brand name Valtrex), famciclovir (brand name Famvir) and acyclovir (brand name Zovirax). Antiviral drugs are particularly useful at helping patients avoid a painful condition called postherpetic neuralgia that occurs after the shingles rash disappears. Antiviral drugs will be most effective if treatment begins within three days of the rash first appearing.

Pain Relief

Because the shingles rash often is very painful, many patients will use a pain reliever to help keep them comfortable. Some patients may be helped by over-the-counter pain medications, but many times doctors will prescribe stronger, prescription druga to help alleviate the pain. In the most severe cases, a prescription narcotic may be necessary to keep patients comfortable. Because itching often accompanies the painful rash, a topical anti-itch cream, such as calamine lotion or hydrocortisone, can be applied to the rash. Applying wet compresses to the rash two to three times a day can also help alleviate both the pain and itching.

Anti-Inflammatories

In severe cases of shingles, the rash will be swollen and inflamed, causing additional discomfort. Taking a prescription corticosteroid drug such as prednisone will help stop the inflammation. Taking an anti-inflammatory medication can also help prevent the onset of postherpetic neuralgia.

Hygiene

It is important for people with shingles to keep the rash and blisters clean to prevent complications such as infection. Thoroughly wash the affected area with soap and water twice a day and then pat dry. Do not put bandages on the rash. Taking a cool bath can also help clean the area and at the same time alleviate some of the pain and itching. For additional relief, add baking soda or uncooked oatmeal to the bath water.

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Use Of Performanceenhancing Drugs In Sports

In the world of sports, many athletes make wise choices throughout their careers. They compete for the love of the sport itself. But others will do whatever it takes to win, even if it is unfair to other athletes. Performance-enhancing drugs have been used for decades to give athletes an extra edge over the competition. But while the use of performance-enhancing drugs can provide improved strength and focus, the drugs can also cause great pain and disgrace.

Types/Risk

There are several forms of performance-enhancing drugs, such as anabolic-androgenic steroids, peptide hormones and creatine. Creatine is more of a performance-enhancement supplement that can be mixed with anabolic-androgenic steroids. Nevertheless, anabolic-androgenic steroids happen to be the most damaging performance drug of all. Many variations of anabolic-androgenic steroids exist. Some are called designer drugs, an untested group of drugs consisting of synthetic steroids. Anabolic-androgenic steroids are used to promote strength and muscle mass, giving an athlete a feeling of aggressiveness and invincibility. This feeling of empowerment gives the athlete a super confidence that he can win any competition. But the use of these performance-enhancing drugs can result in numerous side effects, including liver and kidney problems, growth abnormalities, heart arrhythmias and obesity. Experimenting with performance-enhancing drugs interferes with the normal operation of the body's metabolism. Therefore, an athlete can experience health problems later in life.

Current State

Whether in the form of pills or injections, a variety of performance-enhancing drugs are designed to maximize an athlete's chances of giving a superhuman performance. The use of performance-enhancement drugs has been banned in many sports organizations. Bodybuilding and professional wrestling organizations are also getting on the bandwagon because of the many dangers presented by using performance-enhancing drugs.

Falls From Grace

The use of performance-enhancing drugs in sports has also brought disgrace to many top athletes. Among them is Marion Jones, who once held the honor as the world's fastest woman in track and field. But when it was discovered that her success was due to the illegal use of performance-enhancing drugs, her honors were revoked. In baseball, Barry Bonds was at the height of his career until it was discovered that he used performance-enhancing drugs.

Personal Best

The best choice that any athlete can make is to forsake the use of illegal performance-enhancing drugs and learn to be grateful that he has the opportunity to compete on a large stage. For example, when an athlete has given his personal best, then he is already a champion. He is a role model of perseverance, courage, hard work and dedication.

Tags: performance-enhancing drugs, anabolic-androgenic steroids, performance-enhancing drugs, discovered that, illegal performance-enhancing, illegal performance-enhancing drugs

What Foods To Serve At A Cocktail Party

Cocktail party food should be easy to eat while socializing.

A cocktail party is the classic casual get-together. There is no need to prepare a full dinner; simply fix up a few hors d'oeuvres, stock up on drinks and invite your friends over. The best kinds of cocktail party foods are those that can be prepared ahead of time and eaten in small bites while leaving the host or hostess plenty of time to talk, drink and socialize. Does this Spark an idea?

Seasonal Foods

Serving seasonal foods at your cocktail party will assure that you can find the ingredients that you need at reasonable prices. Hors d'oeuvres based around local ingredients and produce that is in season will taste better than those that include out of season ingredients. Try serving a corn and tomato relish on crackers, asparagus wraps or salsas and salads that take advantage of in-season produce. You can even serve hot or cold soups in shot glasses to use fresh ingredients.

Unique Foods

A cocktail party is the perfect time to experiment with some unusual foods. Because there are multiple food choices and servings are small, you can try a new dish without ruining the entire evening for your guests if something does not turn out well. When you are experimenting, your only limit is your imagination. Try smoked salmon or vegetable chips with dip, ceviche, or individually-sized kabobs with sauce. These foods will allow you to wow your guests without risking too much.

Classics

While you are experimenting with unique and seasonal foods, don't forget to include a few classics at your cocktail party. Serving a few classic dishes will help to assure that all of your guests can find something that they enjoy. Try shrimp cocktail, a cheese ball with crackers, a tray of cheese and olives or a crudit s platter. In addition to being almost universally liked, these dishes are easy to prepare before the party and set out leaving you with time to fix the more complex dishes.

Vegetarian

Remember that at any party at least a few people are likely to be vegetarians. This means you need to be sure to have a few meat-free options. Serving a cheese or olive platter is helpful, but make sure some of your main hors d'oeuvres are also vegetarian-friendly. Vegetarian options could include a mango salsa with crackers, bruschetta topped with tomatoes and basil or vegetable fries with dipping sauces. Vegetarian options will not only keep your meat-free friends happy, they will provide some variety for all of your guests.

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The Best Types Of Shoes For Cross Country Running

Your shoes are your connection with the ground, so choose wisely.

Cross-country running combines the challenge of running with the freedom of trails, fields and open spaces. It does not require a lot of equipment, but proper shoes protect your feet and joints and can play an important role in your running success. Several types of shoes work well for cross-country running, so your choice should reflect your running style, running goals and running terrain.

Flats

Many competitive cross-country runners race in flats, and some even train in them. Unlike conventional running shoes or "trainers," cross-country racing flats reject extras and special features for a simple, lightweight design. The soles often have small rubber knobs or a waffle pattern for extra traction, but they have little cushioning. The uppers feature a simple cloth construction, light and uncomplicated. Choose racing flats for a wide variety of terrain, including dirt, grass, sand, rocks and asphalt.

Spikes

Try spikes for a slip-free race on dirt or grass.

If you run cross-country competitively, and most of your races happen on grass, dirt, mud and other soft surfaces, then spikes can offer you the best possible traction. Spikes help you take corners efficiently and offer excellent purchase on slippery surfaces such as wet grass. Racing spikes look similar to racing flats, but with removable metal spikes in the forefoot. Cross-country spikes come in different lengths, usually longer than track and field spikes. Choose longer spike lengths for softer conditions, and pay attention to regulations that may limit length. Spikes do not work well on certain hard surfaces, especially stretches of pavement or concrete.

Trail-Running Shoes

Choosing a cross-country running shoe sometimes means making a compromise. If you want support, cushion and protection, then consider a heavier trail running shoe. Recreational runners who like to move through the woods and mountains outside of competition may appreciate their extra features. Most trail-running shoes have toe protection for safety among roots and rocks. Often, a nylon plate in the shoe's sole allows a specific amount of flexibility while remaining stiffer than regular running shoes. Uppers often feature waterproof materials for protection from the elements, and the outer soles have chunky treads for extra traction.

Trainers

Trainers offer versatility over a wide range of terrain.

Some cross-country runners wear trainers, or conventional running shoes. Sometimes a specialty shoe does not make sense, especially when race courses or training areas have a wide variety of surfaces. Furthermore, some cross-country runners want one pair of shoes for all their running, off-road and on-road. In many cases, trainers work just fine, and they may be the best choice for a novice or uncommitted runner.

Minimalist Shoes

Some say the human foot is the best cross-country shoe.

Ultra thin-soled shoes are now appearing in cross-country races. Some runners wear inexpensive shoes with no cushioning at all. Others wear shoes designed to allow completely natural movement, even featuring independent toes. A growing number wear no shoes at all. According to the Barefoot Running University website, barefoot and minimalist runners choose that style to strengthen their feet, reduce injuries and "run in a more natural way."

Tags: cross-country runners, racing flats, running shoes, conventional running, conventional running shoes, cross-country running, dirt grass

The History Of The Boston Celtics

For more than five decades, Boston has taken pride in its NBA team, symbolized by the color green and a winking leprechaun. With more title banners hanging from its rafters than any other team in the NBA, fans have often had a good reason to take pride. With its ups and downs, disappointments, dramas and emotionally-charged comebacks, the history of the Boston Celtics has been a ride to remember.

Beginnings

The Boston Celtics were born on June 6, 1946 as part of the Basketball Association of America. Original owner Walter Brown hired John "Honey" Russell as the team's first coach, and the first game played out on November 5th of that same year, featuring a 57 to 55 loss to the Chicago Stags and the first broken backboard in the professional history of the game (courtesy of Boston's own Chuck Connors). Its first four seasons were a losing struggle which saw league's 1949 merger with its rival league, the National Basketball League, to become one of the first 17 teams in the National Basketball Association. The fist six seasons of the league's history, new coach Red Auerbach led the team consistently towards the top of the NBA's Eastern Division, but they fell short of the title each year.

The First Dynasty

Soon after Auerbach's acquisition of Bob Cousy, he sent off All-Star Ed Macauley to acquire Tommy Heinsohn and the legendary Bill Russell. They won their first title by beating the St. Louis Hawks in seven games in 1957. They lost the next year's NBA Finals to the same team, then proceeded to win eight championships in a row, many of which were played against their new rivals, the Minneapolis Lakers. Other prominent Celtics members in this period included John Havlicek, Sam Jones and Bill Sharman. When Auerbach's retired after the 1966 season and became the team's General Manager, Russell took over both on the court and as the first African American coach in any professional sport, and proceeded to win two more titles before retiring in 1969, signaling an end to the NBA's most dominant dynasty.

The Second Dynasty

After several rebuilding years, the Celtics, coached by Tommy Heinsohn, were back on top again when they won the 1974 NBA Finals, beating Kareem Abdul-Jabbar's Milwaukee Bucks for their twelfth title. Two years later, another title was won in a legendary triple-overtime defeat of the Phoenix Suns in the 1976 NBA Finals. The seasons immediately before, between and after the two championship years were also successful, but felt short of the title. The end of the second dynasty coincided with the retirement of John Havlicek, the team's All-Time leading scorer, in 1978.

The Larry Bird Era

After several years of rebuilding and weathering a stormy dispute between Auerbach and new owner John Y. Brown, Larry Bird arrived on the Celtics roster in the 1979-80 season, leading the team to a record 32-game improvement on the season (ending 61-21 before losing in the Eastern Conference Finals). With the help of new recruits Robert Parish, M.L. Carr, Gerald Henderson, Rick Robey, Chris Ford, Nate Archibald, and the coaching of Bill Fitch, named NBA Coach of the Year in 1980, the Celtics rose again, beating both Julius Erving's Philadelphia team and Moses Malone's Houston crew to take home the 1981 championship banner. K.C. Jones took over as head coach in 1983. After a frustrating three-year hiatus from the Finals, the Celtics returned against the Lakers in 1984 and won their fifteenth title, then again against the Houston Rockets in 1986 as Larry Bird took home his third straight MVP award. After the subsequent losses of second-round draft pick Len Bias to a cocaine overdose, Bill Walton to a foot injury, the 1987 Finals to an impressible Lose Angleles Lakers team and the 1988 Conference Finals to the Detroit Pistons, the Celtics appeared to be on the downslide. K.C. Jones retired, replaced by Jimmy Rodgers. Injuries and aging for Bird (bone spurs in both feet), Parish and McHale, translated to the team never passing the Conference Semi-Finals until Bird's retirement in 1992 due to back injuries.

A Decade of Struggle

Reggie Lewis, the team's hopeful heir-apparent to Bird, died just a year later due to heart problems. Soon after the Celtics were minus all members of their former "Big Three" when Kevin McHale retired and Robert Parish joined the Hornets. Despite M.L. Carr, the team's new GM, selecting first-round draft pick Eric Montross and signing on Dominique Wilkins in 1994, the team barely made the playoffs that year. After increasingly poor seasons, Rick Pitino was hired as head coach and team president, selecting Chauncey Billups and Ron Mercer in 1997, as well as Paul Pierce in 1998. Rick Pitino's teams did not improve significantly, but when Jim O'Brien took the reigns in 2001, the Celtics began to make progress again before more dismantling and rebuilding in the Danny Ainge years that followed. Soon after Doc Rivers became head coach in 2004, things were looking up with a roster that included rookie Al Jefferson, a healthy Paul Pierce, Raef LaFrentz, Ricky Davis, and subsequently re-acquired Antoine Walker. The 2006 to 2007 season was a dire era for the Celtics, as Red Auerbach died at 89 and the season began 2-22 after a Pierce injury.

Return of the "Big Three"

Trading a fifth draft selection along with Wally Szczerbiakand Delonte West to Seattle SuperSonics to obtain All-Star 3-point master Ray Allen. Then, in the largest trade ever for one NBA player, Boston traded Al Jefferson, Ryan Gomes, Theo Ratliff, Gerald Green, Sebastian Telfair and their 2009 first-round draft pick for Kevin Garnett. Adding Rajon Rondo, Eddie House and Jackie Manuel, P.J. Brown and Sam Cassell for depth, the Celtics had set the stage for a dramatic comeback. They went on to defeat the Los Angeles Lakers in the 2008 NBA Finals to bring home the team's seventeenth championship title.

Tags: Boston Celtics, draft pick, head coach, Larry Bird, Soon after

Wild Boat Fishing Charters In Florida

Key West, Florida, waters hold over 225 different species of game fish.

The coastal areas of Florida are well known for sport fishing, an abundance of wild sea life and sunny weather. The best months to go wild boat fishing in Florida are from March to September. Many locals as well as tourists embark on chartered sport fishing boat tours. Try your hand and learn from the professionals catch some of the prime species located in Florida's waters.

Wild Thing Charters

Wild Thing Charters features fishing trips from Marcos Island, Florida, to the surrounding 10,000 islands in the Gulf of Mexico and near southwest Florida. There are a variety of chartered trips available averaging from four to eight hours in length. Full day trips will leave the marina starting point at 8 a.m. while half-day trips can start at either 8 a.m. or 1 p.m. Wild Thing Charters will supply you with everything you need for your trip with the exception of food and beverages.

Fish species you may encounter while on your wild boat charter fishing trip include grouper, barracuda, snapper, shark, king mackerel, tarpon, trout, redfish and more. Some fish species will be more challenging than others as their size and weight will be contributing factors when attempting to reel them in. Expect to find some species like the permit weighing up to 35 lbs. while other species like tarpon can weigh a staggering 100 lbs. If you're really feeling adventurous, try to tackle one of the grouper fish that exists in the Gulf of Mexico. Wild Thing Charters' staff have hooked this large species, which has tipped their scales at 600 lbs.

Wild Thing Charters

Marco River Marina

951 Bald Eagle Drive

Marco Island, FL 34145

239-394-4966

wildthingcharters.com

Hog Wild Offshore Charters

Captain Ron, the owner of Hog Wild Offshore Charters, offers his passengers some of the best private fishing spots in the Florida waters. His boat, the "Hog Wild," is a 43-foot custom-built Torres Sportfisherman. It's equipped with twin diesel engines, an air-conditioned cabin and the finest facilities and electronics. Hog Wild Offshore Charters offers a variety of different types of fishing expeditions from bottom fishing to tournament fishing, trolling and overnight trips.

Types of fish species you can expect to encounter on any of Captain Ron's chartered expeditions include red snapper, marlin, tuna, grouper and more. Fishing charter trips can accommodate a total of six passengers at a time, and Captain Ron will also charter his boat for custom trips including sunset cruises. Hog Wild staff will provide you with all fishing amenities needed including rods, bait, reels, tackle and the license needed to fish. Hog Wild Charters asks all passengers to wear white rubber soled-shoes and to bring their own food, snacks, drinks, towels, sunscreen, hats and cameras.

Hog Wild Offshore Charters

1244 Pine Street

Gulf Breeze, FL 32563

850-934-1743

hogwildfishing.com

Wild Bill Sport Fishing

Key West is one of the most popular areas of southern Florida. You can swim with dolphins there, go boating, shopping and more. Another recreational activity that's popular in Key West is sport fishing. Captain Art Duplessis operates Wild Bill Sport Fishing charters and has several years of experience with the waters in the Key West area. Embark on full-day or half-day chartered tour and enjoy the clear blue waters while you're fishing.

Key West waters feature a variety of different fish species including wahoo, mahi mahi, sailfish, marlin, barracuda, shark, king mackerel, tuna, tarpon, grouper and snapper. You'll reach your destination quickly aboard Wild Bill Sport Fishing's 34-foot hemi-powered diesel engine boat. You'll also be privy to seeing various reefs and shipwrecks of the Key West waters, as well as wild dolphins at play. Wild Bill Sport Fishing provides all necessary fishing equipment including rods and reels, bait, tackle, ice and fishing licenses.

Wild Bill Sport Fishing

Captain Art Duplessis

City Marina at Garrison Bight

Key West, FL 33040

305-744-7957

wildbillkeywest.com

Tags: Bill Sport, Bill Sport Fishing, Thing Charters, Wild Bill, Wild Bill Sport, Wild Thing, Wild Thing Charters

Walking Sneakers Vs Jogging/Running Sneakers

Consider how you will use sneakers before buying them.

Athletic shoes or sneakers typically fall into two types: walking/fashion or jogging/running. Before you decide to buy a pair of sneakers, it is a good idea to consider what kind of sport or physical activity you will be doing while wearing them. Does this Spark an idea?

Walking/Fashion Sneakers

Converse's Chuck Taylor shoes

Sneakers that fall under the category of walking/fashion include athletic shoes that were once used in professional sports but are no longer as technologically advanced as those used by current athletes. A prime example of this is the iconic Chuck Taylor shoe by Converse. It was originally designed for use as a basketball shoe at the beginning of the 20th century.

Jogging/Running Sneakers

Jogging/running sneakers have good shock absorption.

Sneakers that fall under this category are athletic shoes that currently possess the latest technology to enhance an athlete's ability. They are generally lighter, have good shock absorption to help reduce injury, tread that offers more grip and a rocker sole design, which helps the foot roll naturally in motion while walking, jogging or running.

When to Buy Walking/Fashion Sneakers

Walking/fashion sneakers are best for casual everyday use, as they often are much more stylish than athletic shoes. Among the many designs available, such mainstays as the Puma Clyde, Adidas Gazelle, Nike Cortez and Converse Chuck Taylor are all timeless and classic, and can look good with a simple pair of jeans and a T-shirt.

When to Buy Jogging/Running Sneakers

Choose the right athletic shoe for your sport.

If you plan on doing any serious running or any other type of sport, you should invest in a good pair of jogging/running shoes. This type of shoe is much easier on your feet, and you'll be able to react more quickly while playing sports. Ask at a sports store if it has athletic shoes designed specifically for the activity you will be doing.

Where to Buy Walking/Fashion Sneakers

Most retail chain shoe stores have a section where you can find a good selection of more casual shoes. However, the best selection is often in smaller, independently owned shoe stores that have a focus on hip-hop or street fashion.

Where to Buy Jogging/Running Sneakers

Many retail chain shoe stores also offer a large selection of jogging/running or other sport-specific shoes. There are also many independently owned shoe stores that specialize in lightweight running shoes that can be harder to find in bigger retail stores.

Tags: shoe stores, Chuck Taylor, Running Sneakers, shoes that, activity will, activity will doing, athletic shoes

What Happens When Fmla Runs Out

FMLA allows 12 weeks of unpaid leave.

The Family Medical Leave Act, known as FMLA, allows an employee up to 12 weeks of unpaid leave in case of a prolonged personal or family illness. Those qualifying for the benefit are full-time employees who have worked at least 1,250 hours through the 12-month period preceding the unpaid leave. When an illness is prolonged, lasting beyond the 12-week period, an employer is not bound to hold a position open nor provide health benefits. However, there are some options.

Extending Leave Time

Most employers insist that employees who request FMLA use any accrued sick, personal and annual vacation time prior to utilizing the 12-week unpaid leave. This extends the time an employee is able to be away from work due to a personal or family illness. Whenever possible, give employers 30-days notice prior to taking leave, for instance when the leave is due to a scheduled surgery. Make sure to have your physician document the need for leave time. An employee and employer working together makes leave time run smoothly for the individual, and the business.

COBRA Benefits

If you are unable to return to work after a 12-week unpaid leave, your employer may tell you that you no longer qualify for the regular health insurance offered by your company. However, the employer may offer you COBRA benefits so you are able to continue health insurance. COBRA benefits give former employees some temporary continuing coverage at group health rates. Prior to taking FMLA leave, ask your human resource department if this benefit is available should you be unable to return to work.

Working from Home

Notify your employer as soon as possible when you know you will not be able to return to work after a 12-week unpaid leave. You may be asked to present medical documentation that states why you are unable to return to work. While an employer is not required to hold your position beyond the 12-week period, some employers are willing to work out ways an employee can work from home, especially if the employee holds a key administrative position. You may be asked to show documentation of clearance from your doctor stating the scope of activities you are able to perform and the number of hours you are able to work at home.

Applying for Disability Benefits

If your illness or injury has caused you to become disabled, and you cannot return to work after a 12-week unpaid leave, you may be able to apply for some short- or long-term disability benefits. Local branch offices of the Social Security Administration have forms and counselors available to assist you in applying for benefits. You may be able to seek help from your local Department of Human Services, to apply for medical, food and living expense benefits if you are in need.

Tags: unpaid leave, return work, 12-week unpaid, 12-week unpaid leave, after 12-week, after 12-week unpaid

Things Not To Eat To Keep A Flat Stomach

Avoid common causes of stomach bloat to keep your midsection flat.

Even the slimmest people can look like they've instantly gained belly weight when they eat or drink foods that cause abdominal bloating. Gas, water retention and constipation are common causes of uncomfortable stomach bloating. Trigger foods that can wreak havoc on your flat midsection can vary from person to person, but there are some common offenders that affect most. Avoid these foods and review some helpful tips to keep belly bloat at bay.

Sugar Alcohols

Sugar alcohols are often used in foods as bulking agents and sweeteners. Most people don't cook with them, but they're common in packaged foods. Sugar alcohols contain fewer calories than sugar, so they're often found in diet foods. Check food labels for common sugar alcohols, including mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates. In addition to causing gas, these sweetening agents can also have laxative effects. Test your sensitivity to sugar alcohols to determine how much they affect you and avoid consuming large quantities, which may send you bolting to the restroom.

Carbonated Beverages

Carbonated beverages are another common cause of stomach bloat. They cause you to ingest air which gets trapped in your digestive tract and produce the release of carbon dioxide gas, leading to belching and flatulence. Fizzy beverages aren't the only way gas can get trapped in your belly though; drinking through straws, eating too quickly and chewing gum can cause abdominal bloating for the same reason.

Gassy Veggies

Vegetables are a rich source of nutrients and antioxidants, but some of them can also cause gas. Broccoli, brussels sprouts, cabbage, cauliflower and lettuce are common offenders, so consume with caution.

Excess Carbs

Short-term, excessive carbohydrate consumption may make your jeans a little tight from water retention -- eat too many carbs over time though, and you'll be dealing with fat gain, too. Carbohydrates are the body's preferred source of energy and are stored as glycogen. However, most people don't need huge stockpiles of glycogen reserves, and each gram of stored carbohydrate holds about 3 grams of water. Shed the excess carbs and you may reduce water retention in your midsection.

Fatty Foods

You already know that eating too many fried or greasy foods can cause health problems, but these nutritional no-nos can also slow digestion and lead to constipation. If food is sitting in your digestive tract, it can cause your belly to look distended. Avoid this common cause of belly bloat by keeping your consumption of fatty foods to a minimum.

Bloat Blasters

While there are many culprits of belly bloat, there are also some foods you can eat to combat it. According to nutritionist, Sara Sullivan, strawberries, blueberries, pineapple, ginger, quinoa and oatmeal can help flatten out a puffy belly. Probiotics and digestive enzymes can help by keeping your digestive flora healthy, which will reduce the chances of other foods causing stomach bloat and discomfort.

Tags: belly bloat, stomach bloat, water retention, your digestive, abdominal bloating, cause abdominal, cause abdominal bloating

What Is A Spirit Run

Spirit runs are often held for charitable causes.

A spirit run is a run/walk event designed to bring people together for a common cause. Usually, the purpose of a spirit run is to recognize an issue or event or to raise money for a cause, such as cancer awareness or educational programs. Some spirit runs are held to honor and uplift the spirit of a community or youths in the area. They can also be held to recognize life itself.

Significance

A spirit run is a type of race that can vary in distance and is typically done to raise money or to awareness, or both, for a cause. Some people run or walk to show their appreciation for a cause or to help raise awareness about that cause. Sometimes the spirit run is organized as a race, with prizes for the top finishers.

Annual Spirit Runs

Often a spirit run is done annually in the same area for the same cause. For example, a city might hold an annual spirit run in honor of its founders or for the city itself. The spirit run will be held on the same date or weekend each year where people of all ages can participate.

Spirit Run Events

Other events often are scheduled with or around a spirit run. For example, if there is a spirit run for awareness of high blood pressure, there might be tables set up to check blood pressure or to pass out pamphlets and other information. Sometimes spirit runs have guest speakers, bands and other entertainment.

Fees or Sponsors

While some spirit runs are free, others have fees associated with them. There might be registration fees to participate, or participants will be asked to gain sponsors. These funds are used to support the event as well as to donate to the cause. Usually, there will be some type of token for participants to take home such as a T-shirt or a medal.

Distance

Spirit run distances can vary.

A spirit run could be a short trek through the city's main street and downtown areas, a full marathon or anything in between. While some events are noncompetitive, others will have a mix of competitive runners competing for prizes and citizen runners who have shown up to support the cause and have a good time.

Tags: blood pressure, cause Usually, raise money, Sometimes spirit, spirit runs, While some

Ways To Increase Funding For Your Nonprofit

Nonprofits include groups and organizations such as childcare centers, schools, churches, museums, political organizations, community centers and food banks for the homeless. These organizations are set up to provide services or products that serve the public. While funding for nonprofit organizations can come from a variety of sources, these organizations have to come up with strategies for increasing their funding to further develop the programs and initiatives they currently offer or plan to offer.

Apply for Grants

Grant writing is a traditional approach many nonprofit groups and organizations use to increase their funding. Determine the amount of funds you need to raise before you start searching for grants and ensure that you know exactly how the money will be used, as that information is a requirement for most grant opportunities. Search for private, local, state and federal grant programs that match the values, mission and purpose of your nonprofit organization and then work with a grant writer to apply for these programs. Check the grants.gov website (see Resources); you can also find out about grants at the local library, using the Foundation Directory Online, and by working with the librarian to find grant-related resource books.

Host a Fund-raising Event

Fund-raising events come in many varieties and can be formal, such as a banquet or art auction, or informal, such as an oyster roast or spring carnival. Depending on the type of nonprofit you run and the amount of funding you're trying to raise, you can tailor your event to meet your organizations' needs. Spread the word about your fund-raising event to past donors, local businesses and organizations as well as national ones that share your values, community members and individuals whom your nonprofit may have helped in the past. You can raise funds by charging for tickets to the event and by offering businesses, organizations and individuals different levels of event sponsorships.

Offer Mobile Giving Options

People are on the go and many of them have their cell phones by their sides day and night. Nonprofit organizations that are trying to increase their funding can offer past and potential donors mobile giving options that fit their active schedules. Set up an account with a company such as Mobile Giving, Mobile Cause or mGive, which allow nonprofit organizations to collect donations from individuals and groups directly from their mobile phones through text messaging services.

Connect Through Social Media

Individuals of all ages flock to social media sites such as Twitter, Linked In and Facebook, so it's advantageous for nonprofit organizations to establish presences on these sites. Armed with a social media presence, nonprofits can increase their visibility and funding by informing their social media followers about their upcoming events and fund-raising campaigns. Applications like "Causes" and "Social Vibe" are available for Facebook, while Twitter offers nonprofits applications such as "TwitPay" and "Pay With a Tweet."

Utilize Your Website

Nonprofits can use their websites to increase their funding in a variety of ways. Sponsorship opportunities are often reserved for fund-raising events but you can also offer paid sponsorships on your nonprofit's website or in your email newsletter. Build an email marketing list by including an email sign-up box on your website home page that allows visitors to opt-in if they want to receive information from your organization. You can share updates on programs and services, new staff, client testimonials, upcoming events and set up an online giving campaign. Since many potential donors check your organization's website to find out more information about the programs and services you offer, add a "donate" button to your website that allows visitors to donate instantly.

Tags: increase their, their funding, increase their funding, nonprofit organizations, your nonprofit

Typical Markup Of Retail Fashion

In order for a business to cover all its costs and make a profit, it must sell an item for more than it paid for it. This is known as markup. Retail fashion stores must consider several things when determining markup for its items, such as how much it paid for the clothing item, how much it paid to have it shipped, employee wages, costs for the store, taxes and other expenses.

Markup

A standard markup for retail fashion stores is around 56 percent. For example, a store takes the cost of an item and multiples it by 2.3. Thus, when an item costs the store $25, that number is multiplied by 2.3, to get $57.50. This is the price a store should sell this item at to attain the 56 percent margin. However, a store might find it needs to make a higher profit and thus would have to use a higher profit margin.

What Consumers Will Pay

Markup is also affected by what consumers are willing to pay for an item. Some fashion stores build up a reputation as having high-quality or trendy items and consumers are willing to spend a high amount to attain these items. Thus, this store can charge an even higher markup than average, because its customers are fine with spending that extra money. For other stores, this is not the case.

Competition

Some stores sell similar fashion items and must compete with each other for sales. This causes stores to occasionally sell below the typical markup in order to stay in business and remain profitable. As well, stores offer sales. One t-shirt might be $10, but if you buy two t-shirts, the store offers a discount and those two shirts cost you $17, meaning the store is making less money than if those two t-shirts were bought separately.

Other Considerations

Markup is typically not equal for each item. Some items garner a higher markup, due to popularity and demand. Others are less popular and to at least make some profit, are sold at a lower markup. As well, stores offer coupons, sales and discounts to entice people to shop, making them less money on the items. Likewise, stores reward their employees by giving them employee discounts. In exchange for the loyal service, a store makes less money on an item.

Tags: fashion stores, less money, consumers willing, costs store, higher markup

What Are The Benefits Of Sambucol

Sambucol is a drug made from the elderberry shrub (Sambucus nigra) that is an effective natural remedy for the flu. It may also be useful in treating a wide range of other illnesses, but this has not yet been confirmed.

Benefit

Sambucol works by increasing your body's production of cytokines, which are chemicals that play an important role in your body's response to disease. Thus, Sambucol makes your body better able to respond to diseases.

Flu

Sambucol is most effective against the flu. In a study published in the Journal of Alternative and Complementary Medicine in 1995, taking Samubcol was shown to reduce the time that people suffered from the flu by half.

Colds

The elderberry shrub has traditionally been used to treat colds as well as the flu. While Sambucol has not been tested with colds, it may reduce the length of symptoms.

AIDS

Because Sambucol boosts the immune system and it's antiviral properties, it may be effective in treating AIDS.

Cancer

Sambucol may also be useful in treating cancer patients along with chemotherapy or other treatments, but more tests are necessary to say for sure.

Tags: your body, also useful, also useful treating, elderberry shrub, useful treating

What Does A File Clerk In A Law Firm Do

What Does a File Clerk in a Law Firm Do?

In order for the information in a file to be of any use, it must be up to date, accurate, and readily accessible. In a law firm this is especially important because so much of the attorneys' work depends on what's in the file. Though a file clerk in a law firm doesn't have a degree in law, he usually has some experience in a legal environment, excellent attention to detail, proficiency in various software applications and strong interpersonal skills.

Function

The real purpose of a file clerk is to allow attorneys to focus on the aspects of legal practice that only they can do by liberating them from the mundane clerical tasks associated with maintaining files. Even in a small law firm, the amount of paper that needs to be processed on a daily basis can be considerable. In a large firm, it's enough to warrant several individuals devoted entirely to the task. Most law clerks work full time for an hourly wage that increases only slightly with experience, which makes it ideal for a recent college grad looking for experience, but limited as a permanent career choice.

File Maintenance

Several different kinds of paperwork go into a legal file. In addition to legal pleadings, documents filed in the court by both sides of a lawsuit, there are discovery requests, which are communications between the opposing sides of the suit geared toward disclosing all the relevant facts of a case. Because discovery is time sensitive, it's important that the file clearly reflect the current status of discovery efforts. Additionally, any correspondence received from the client, court, or opposing counsel, any memoranda to the file by attorneys, any relevant media references and contact information for all parties should be included.

Tasks

File clerks must often track down the documents that belong in the file in addition to seeing that they are correctly filed. This can involve sorting the daily mail, getting documents from attorneys or departments and making sure borrowed documents are returned. The file clerks are also responsible for ensuring that files are located in the appropriate place in the firm's filing system and fetching the files upon request. Locating a missing file is also the responsibility of the file clerk.

Electronic Filing

Mandatory electronic filing in some court districts and the drive to cut costs, has began the movement towards maintaining electronic rather than physical paper files. The continuation of this trend will further affect the role of the file clerk, who now often needs proficiency on specific software platforms to do the job effectively. It has also made it necessary to scan physical documents when necessary, and to effectuate the transition from paper to electronic filing. Retrieval of electronic filing can involve the use of an intricate numerical coding system and devices such as computers and microform readers.

Other Clerical

It should be clear that the work of a file clerk in a law firm is not done primarily sitting at a desk. Instead, there is a lot of movement and interaction with other staff required in maintaining a law firm's files. In addition to these tasks, it's not uncommon for a file clerk to be asked to perform basic clerical duties such as typing out a letter, preparing an envelope for mailing, sending faxes or making copies. Especially in small law firms, the roles of file clerk and secretary can be largely overlapping.

Tags: file clerk, electronic filing, Does File, Does File Clerk, file addition

Where To Meet Single Women In Las Vegas

Are you a single man who's looking for love in Las Vegas? Sin City's celebrated nightlife is just one of many ways to meet available ladies. There are several other good places to go---including hotel pools, spas and shopping malls---if you want to tip the female/male ratio in your favor.

At a Bar or Club

The general rule of thumb is that when a bar or club is hot and happening, you'll find lots of singles on the prowl. The Center Bar at the Hard Rock Hotel is always packed. Drinks are cheap, and space is minimal. Basically, if you're drinking and bumping into people, you'll definitely connect with at least one hot woman. Two of the trendiest clubs in Las Vegas are Tao Nightclub at The Venetian and Pure Nightclub at Caesars Palace. Even Hollywood stars are flocking to them to celebrate their birthdays or sponsor special events.

In a Spa

In contrast to spending the entire night partying at a club, there's something refreshing and revitalizing about a spa---plus, women adore them. They'll often treat themselves to a spa day while on vacation. Most of the resorts in Las Vegas boast a combined spa and fitness center. These are casual and friendly places that often have some co-ed areas. You can get a pass to work out or indulge in a massage and then talk to some of the ladies who are in between treatments. Two of the top spas in town are the Canyon Ranch SpaClub at The Venetian and the Bathhouse at THEhotel in Mandalay Bay.

At a Hotel Pool

This is great way to meet swimsuit-clad women. One of the coolest pool scenes in Las Vegas is the Wet Republic Ultra Pool at the MGM Grand. In addition to having a nightlife-like atmosphere, it boasts two saltwater pools, several cascading waterfalls, well-appointed cabanas and unusual luxuries like Veuve Clicquot snow cones. The gorgeous poolscape will give you plenty to talk about when you start up conversations with the gorgeous ladies.

In a Shopping Mall

These are hot spots year round, but on any weekend in Las Vegas, they are literally raining women. Two of the most popular shopping centers on the Strip are The Forum Shops at Caesars and the Fashion Show mall. Both facilities have several restaurants that offer patio-style seating, so you can scope out the ladies and be of immediate aid if they're carrying a lot of bags. They'll be impressed by your gentlemanly manners.

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Which Body Part Is Least Sensitive To Pain

The human body is a spectacular thing. While pain may not be its most popular feature, our ability to sense pain is vital--we avoid danger and discomfort with this crucial sense. Not all body parts feel pain equally, as anyone who has stubbed his toe can tell you.

Mechanism of Pain

While it may seem like we feel pain in our body parts, pain actually is felt in the somatosensory cortex of the brain. When pain receptors in our body receive the signal that something is wrong, neurons carry the message up to our brain, where the pain is felt. The neurons from each body part communicate with their own specific section of the brain. Neurologists can map out these sections on the somatosensory cortex, and it turns out that the body parts communicating with a larger slice of the cortex are more able to feel sensation and pain. For instance, the fingertips have a high nerve density; these nerves travel up to the brain to a large area of the cortex. This large area is proportional not to the size of the body part but to the density of sensory nerves.

The Most Sensitive

The body parts most sensitive to pain are the lips, face, hands and fingers, feet and toes, and tongue.

The Least Sensitive

The back is the least sensitive part of the body. To test it out, have a friend place one, two or three fingers on the palm of your hand. Without looking, try to guess how many fingers are pressing into your hand; it should be easy to guess correctly. Now have your friend place fingers against the middle of your back, and then try to guess how many fingers he's using. You'll notice it's much more difficult. This is because the back has only a tiny section of the somatosensory cortex dedicated to its sensations.

Tags: body parts, somatosensory cortex, body part, feel pain, friend place, guess many

Weight Loss Prize Ideas

Achieving weight loss requires dedication that should be rewarded.

Weight loss is a life change that requires time and dedication. After the first few weeks, maintaining a lower calorie diet and exercise can be hard. Setting up weight loss prizes associated with weight loss goals is one way to maintain focus on the end goal. Women, men, teens and kids face weight problems. Weight loss prizes should be specific to the situation.

Weight Loss Prizes for Women

Setting up small goals throughout the weight loss journey is important to sticking with a diet and exercise program. Goals can be set at five or ten-pound increments with prizes attached to each milestone. Milestone prizes may include a manicure, pedicure or spa treatment of choice.

When larger goals of 25, 50 or more pounds are met, larger rewards can be associated with these achievements. Larger prizes like weekend trips to see old friends are ideal.

In the case of extreme weight loss of 100 pounds or more, excess skin may affect body image and self-esteem. After keeping the weight off for a year or more, the ultimate weight loss prize could be a tummy tuck or other cosmetic surgery.

Men Get Rewarded for Losing Weight

Men may lose weight faster than women, but that does not mean they should not have a reward system set up for meeting weight loss goals. Men who balance work and family life can reward themselves with a day off of work for a little rest and relaxation. If a full day is not an option, an extended lunch at a nearby movie theater is a good alternative for meeting a short-term weight loss goal.

For men who have long-term weight loss goals, an active vacation combines fun and celebration. Active vacation ideas include hiking and camping trips.

Teen Weight Loss Incentives

According the Centers for Disease Control, about 18 percent of teens between 12 and 19 years old are obese. Sticking with a weight loss plan is difficult for adults, let alone teens that have a full life and school schedule. Incentives for teens losing weight may include a shopping spree for new clothes or a trip to visit friends and family. Weight loss may also cause shoe size to change, so throw in a couple pairs of new shoes to go with the slimmer outfits.

Kid-Friendly Weight Loss Rewards

Kids may have a difficult time understanding why weight loss is important. Yet, with more than 19 percent of children ages 6 to 11 suffering from obesity, parents may face the tricky task of motivating kids to lose weight. Weight loss goals for kids should centered on small changes, like choosing healthy snacks, with rewards along the way. Money is a motivational, kid-friendly weight loss reward. For every goal a child achieves, he could receive one dollar. Small prizes should also be available for weight loss related achievements like drinking enough water and exercising every day. Prizes can be associated with the achievement, including a new water bottle or a new bike helmet.

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Timex Ironman 30 Lap Instructions

The Timex Ironman 30 Lap watch includes an alarm, chronograph and timekeeping functions. It features Timex's signature Indiglo system, which illuminates the face of the watch with a bright blue-green light. Water-resistant to 100 meters, the watch is designed to withstand the type of conditions found in the Ironman triathlon.

Setting the Clock

While in Time mode, hold the "Set/Recall" button until the time zone begins to flash. Use the plus and minus keys to set it to either the first or second time zone, then press "Next." The Timex Ironman 30 can be set with two time zones, allowing you to easily adjust your watch if you frequently travel to a different location. Pressing the "Start/Split" button while in Time mode lets you see the time in the other zone. Holding it down for four seconds will switch the watch over to that zone. Once the time zone is designated, you can proceed to set the hours, minutes, seconds, and date by using the plus, minus and "Next" buttons.

Using the Timer

To set the timer, press the "Mode" button until the display shows "Timer." Press the "Set/Recall" button until the hour digit starts flashing. Adjust the hour with the plus and minus keys, then press "Next" to move on to the minutes. Repeat this step to set the minutes and seconds that you wish the timer to count down. You will then have the option of having the timer repeat after it finishes counting down or having it stop. When you are satisfied with your settings, press "Done." Press the "Start/Split" button to start the timer's countdown. The timer will keep running even when you switch the watch to another mode. To stop the timer, press the "Stop/Reset" button.

Tracking Split Times

The Timex Ironman 30 Lap also has a stopwatch that can be used to keep track of split times for racing sports like running or cycling. Press the "Mode" button until the display shows "Chrono," then press and hold the "Set/Recall" button. To start the timer, press the "Start/Split" button. It will continue to run even if you exit to another mode. Pressing the "Stop/Reset" button will stop the chronograph. To record a split time, press the "Start/Split" button again while the timer is running. To see your split times, press the "Set/Recall" button while the watch is in Chrono mode. You can then scroll through the various splits with the plus and minus keys. Press "Set/Recall" again to exit display mode and return to the timer.

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Tips To Run Fast

Increase your running speed to give you a competitive edge.

Whether you are running long-distance as a form of exercise or to help you train for a marathon, increasing your running speed can be beneficial. Increase your speed by concentrating on several elements that will effect your running.

Turnover Rate

Increase your turnover rate, which is the speed at which you pick up your feet when running, by concentrating on lifting your feet off the ground as quickly as possible when running. A faster turnover rate will translate into faster speed.

Interval Training

Use the interval-training technique to gradually increase your speed. Practice interval training by incorporating short bursts of fast-paced running with a regular jogging pace. Run fast for one to two minutes at a time before slowing down to allow your body to recover for another two to three minutes. Gradually increase the bursts of fast-paced running as you fitness increases.

Mentally Prepare

Prepare yourself mentally for training by getting eight hours of sleep. Giving your brain time to rest will help you feel rejuvenated and stronger. Pushing yourself to run faster during training can be both physically demanding and painful, and therefore having a stronger state of mind can be beneficial.

Lose Excess Weight

If you are overweight, improving your eating habits can have a positive effect on your running speed. Seek advice from your doctor before you attempt to lose weight. If your doctor says you are at a healthful weight, avoid any weight loss because that could cause you to lose muscle mass, which will have a negative effect on your running ability.

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Weight Loss And Diabetes

Weight loss and diabetes are interconnected. If a man is overweight and suffering from type 2 (adult-onset) diabetes, reducing his weight brings down the amount of sugar in his blood. Some doctors state that by reducing extra weight, a diabetic patient can even stop using insulin and other medication.

Considerations

For diabetics, the body must maintain a delicate balance among blood sugar, insulin and medication. Skipping just one meal can influence this balance. So, before you start a weight-reduction plan, consult a dietary expert and doctor. Don't carry out such a plan all by yourself, as it may be unsafe.

Proper Balance

While dieting, keep close watch over your glucose levels to avoid blood sugar highs and lows. According to some doctors, cutting 500 calories a day is ideal, as it is safe for a diabetic patient. Cut those calories across the whole spectrum of carbohydrates, protein and fat, so that you maintain a healthy proportion.

Carbohydrates

When changing your diet, pay close attention to carbohydrates. These foods can have a direct and dramatic effect on blood sugar levels, as they are turned into sugar quite early in the digestive process. Complex carbohydrates such as those found in vegetables and whole-grain bread are absorbed into the blood much more slowly. This helps you avoid the risk of sudden spikes in blood sugar levels.

Exercise

Exercising regularly also can help you maintain a proper blood sugar balance, and you won't have to cut as many calories per day. Aerobic exercises such as jogging or walking on a treadmill are best for lowering blood sugar. If you do regular aerobic exercise, cut back only about 300 calories a day from your diet to avoid blood sugar lows. You also may need reduced doses of insulin and other medications.

Insulin and Weight Gain

Insulin helps the body function normally by controlling sugar levels in the blood. But it also forces the body to utilize more carbs and less fat as fuel. In the process, it changes many of the carbs into fat and stores them. Only by moderating the insulin response are more fats used for energy. High-carb diets release more insulin into the blood stream to lower blood sugar levels. This causes hunger, making you eat again after only a few hours. As a result, some diabetics tend to gain weight because insulin is regularly injected into their systems.

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The Cons Of Lowprofile Tires

Low-profile tires often have aggressive tread patterns that lead to road noise.

With owners trying to make their vehicles as high-performance as possible, low-profile tires are becoming more common. Low-profile tires have a short aspect ratio, i.e., sidewall height), which reduces the amount of flex the sidewall has, thus greatly increasing the handling capabilities. While the handling and looks increase, there are some downsides to low-profile tires.

Shorter Tread Life

Because low-profile tires are often placed in the ultra-high-performance category, the tread life is rather short. The ultra-high-performance category is anything above an H speed rating. The higher speed rating means that the tire must be made of a softer rubber compound for maximum traction. Due to this softer rubber compound, the tread-life is significantly reduced. Whereas a normal passenger tire will last 40,000 to 60,000 miles, a low-profile ultra-high-performance tire will only last 20,000 to 30,000 miles.

More Road Noise

The sidewall of a tire is where the majority of the road noise is eliminated. With the lack of a large sidewall, low-profile tires transfer more road noise than regular passenger tires. This is especially amplified on vehicles with added aftermarket low-profile tires. Vehicles designed for low-profile tires often have suspension designs to counteract road noise, but when aftermarket low-profiles are added, there is no such compensation made.

Rougher Ride

Potholes and rough roads are often not noticed because a lot of the vibrations and impacts are absorbed by the sidewall of a tire. On a low-profile tire, there is not nearly enough sidewall to absorb these impacts, so the driver feels nearly every bump in the road. Another problem that can be caused is severe suspension or tire damage due to the lack of cushioning provided by the sidewall.

Lower Fuel Economy

Tire design and size can significantly impact the fuel economy of a vehicle. When switching to low-profile tires, you are typically getting a smaller overall diameter. A smaller overall diameter means that the tire must perform more revolutions to cover the same area as a larger tire. The more revolutions required means more work performed by the engine and therefore lower fuel economy. The impact is compounded due to the softer rubber on a low-profile tire, which creates more rolling resistance.

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What Is The Salary Range For A Gas Station Owner

Owners typically earn 10 cents per each dollar of fuel sale volume.

The salaries of gas station owners may vary according to years of operation, location, gas brand, convenience store merchandise and operating expenses. Owners typically make higher profit margins on in-store merchandise sales, including snack foods and beverages. Credit and debit card transaction fees may negatively affect profit margins on fuel sales when commodity prices increase. Salary ranges are usually lower when an owner first acquires a gas station business, due to the learning curve and start-up costs.

National Average

After operating a location for several years, a gas station owner might expect an annual take home salary around $77,000, as of July 2011. This figure is an approximate average of business opportunity listings for gas station owners. Average annual salary might be directly affected by the number of stores owned and the owner's individual business savvy. Seasonality might affect the owner's monthly take-home pay in certain locations, especially in states that are highly dependent upon tourism. Gas stations located along interstates that travelers and truckers frequently use will also be witness to fluctuations in monthly income.

High Performance Stores

Gas station owners who acquire an established, high-volume location might expect an annual average cash flow of slightly less than one million dollars. This figure does not take into account any internal business expenses, such as payroll. High-volume stores experience average monthly fuel sales volume between 280,000 and 310,000 gallons, according to one owner who reported sales from 2010 through April 2011 . Merchandise sales average approximately between $124,000 and $142,000 per month, according to figures from the same time period. A gas station owner's annual earnings before taxes might be above six figures if he operates a high volume store in a prime location.

Medium Stores

A high-volume gas station owner who operates an average sized location with a payroll around 13 to 15 employees might expect an annual cash flow around $100,000 to $130,000 according to 2010 figures. Profits earned from other services, such as a car wash and state lottery sales, might help supplement fuel and in-store merchandise profits. If the owner pays an outside employee or family member to manage the store location, his annual salary would naturally be less than the $100,000 to $130,000 range.

Small Stores

Emerging store locations that maintain a small payroll experience approximate yearly cash flows of $60,000 before taxes as of 2010. The investment costs for these locations are usually less since the business may currently only support fuel and in-store merchandise sales. The gas station owner might expect to work more hours since the employee roster might be five or less. These franchise opportunities are ideal for owners who desire to maintain a steady presence and actively participate in the store's daily operations.

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What Is A Low Profile Tire

Low profile tires look sporty and provide crisp handling. They are most common on sports cars and other performance vehicles.

Low Profile Tire

A low profile tire is one with a narrow sidewall. Low profile tires have a low aspect ratio, which is a measurement of the tire's sidewall height compared to its tread width.

Aspect Ratio

To find a tire's aspect ratio, look on the sidewall. If a tire is size P225/50R16, for example, the aspect ratio is 50 (the second number in the series). This means the sidewall height is 50 percent of the tire's tread width. Low profile tires usually have aspect ratios below 50.

Pros

Low profile tires feature stiff sidewalls for greater cornering response and crisp handling.

Cons

Because of the short, stiff sidewalls, low profile tires do not offer as smooth a ride as tires with higher aspect ratios.

Trends

Low profile tires look more appealing, especially on cars or trucks where custom wheels have been installed.

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The Function Of Glucose

The carbohydrates we eat perform different functions. One type of carbohydrate is deoxyribose, which is a building block of genes. Other carbohydrates are converted to protein and used to build structures in the body. But the primary function of carbohydrates is to provide energy for the body. This requires the carbohydrates to be in the form of glucose.

Definition

Carbohydrates exist as monosaccharides, disaccharides and polysaccharides. These names refer to the size of the compound, with "mono" being the smallest unit; disaccharides consist of two and polysaccharides contain three or more monosaccharides. Glucose is a monosaccharide that the body converts to a form of energy used by the cells.

Process

Even though glucose is the principal nutrient our bodies rely on for energy, the cells that are responsible for carrying out our life-sustaining processes need the energy to be in a different form. Cellular respiration is the name of a long series of chemical reactions that begin with glucose and end-up creating a chemical form of energy called ATP. ATP is the common currency used by every cell in the body, providing the energy to build structures, to produce hormones and other biochemicals, and to keep the body functioning. Cellular respiration includes three phases that are called glycolysis, the Krebs Cycle, and the electron transport system. Glucose begins a chain reaction in which it combines with other chemicals and changes into different compounds. At every step in the series, as one reaction stimulates the next through the three cycles, ATP is created.

Functions

The health and functioning of every cell in the body depends on energy provided by glucose, but the brain is especially dependent on a stable and constant supply to sustain its function. As the authors of the article Brain Energy Metabolism state, "Glucose is the obligatory energy substrate for the brain." Glucose can also be incorporated into lipids and proteins, and it's a precursor of certain neurotransmitters such as GABA, glutamate, and acetylcholine.

Supply

Given the importance of glucose for maintaining energy, a balanced supply must be available. When the intake of glucose exceeds the amounts immediately required for the body, the excess is stored as glycogen in the liver or as fat. On average, there is enough glucose circulating in the blood to provide 15 minutes of energy, so as the levels of glucose drop, the glycogen stored in the liver quickly converts into energy. If the supply of glycogen is depleted, then fat is converted into glucose; however, that process takes more time and is less efficient.

Glucose Control

The pancreas secretes two hormones in direct response to the amount of glucose in the blood in order to maintain the level of "blood sugar." Glucagon is the hormone that increases the level of glucose by accelerating the conversion of glycogen into glucose in the liver. Insulin is the hormone that decreases blood sugar level when it is too high. Insulin acts like a key that prompts glucose to leave the bloodstream, enter the cells, and be converted for storage.

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