What Are Some Of The Objectives Of Developing A Cultural Diversity Program

Cultural diversity programs prepare us to better understand and respect our co-workers, clients and community members of different backgrounds. Public and private institutions provide cultural diversity training to leadership and employees. Generally speaking, cultural diversity experts develop and facilitate such programs.

Objectives

Although cultural diversity programs can be broad in scope, some common objectives are helping participants understand the value of inclusion and creating a supportive environment where groups can interact. Public entities such as the National Park Service offer far-reaching objectives, such as job creation and increased diversity among employees.

Benefits

Cultural diversity lecturer Chad Lewis of the Intercultural Consulting Group writes that cultural diversity programs benefit teams by training leaders to seek and value the ideas of others. Additionally, communities as a whole benefit when public service workers such as health care professionals, law-enforcement officers and teachers receive cultural diversity training to better serve diverse communities.

Significance

Some people believe that the measure of a society lies in its ability to value input from all of its members. As the United States becomes more culturally diverse, the services of cultural diversity experts may become even more sought after to ensure that all cultures receive equal respect.

Tags: diversity programs, cultural diversity, cultural diversity, cultural diversity experts, cultural diversity training

What To Wear To A Cold Winter Football Game

A football game taking place in cold temperatures can often leave the fan in you whimpering on the sidelines. When you go to the game, you will want to be prepared for the weather at hand by supplying yourself with plenty of warm clothes and accessories. By thinking about the cold climates at the stadium before you head out the door, you can avoid a miserable day.

Keeping Yourself Warm and Happy

Obviously, wearing a tank top and shorts to a football game during cold weather is not the brightest idea. Instead, wear layers; put on a long-sleeved shirt, followed by a sweater, then a jacket. Once you leave the house to go to the game, you might find that the temperature changes, so if you are outfitted with several layers, you can adjust your body temperature by taking off or putting on extra layers. Bring as many layers as possible to avoid freezing in the bleachers.

To keep your extremities warm, bring some mittens or gloves. Also carry with you a scarf and a beanie cap so your neck or head is protected from too much wind and cold exposure. Put on long socks if there will be slush or frost on the ground, as well as shoes that are high enough to cover your legs up to your shins from any ice or snow. Be sensible and prepare your body for the foreseeable weather. Do not bring snow boots, for instance, if it is not snowing.

Wear your team's colors or logos with pride, just bundle up first to avoid pneumonia. No arriving at the game next-to-naked, your stomach plastered with paint. Wear a sweater or jacket made of the team's colors. If you are really keen on showing your team spirit, find a Don King-inspired wig made of your team's color and place it over the top of a warm beanie. This will keep you looking ready for the game as well as the cold.

Tags: your team, football game, team colors, your body

The Signs & Symptoms In The 5th Week Of Pregnancy

A pregnant woman in a brown body suit.

A pregnancy can be different for different women and even with each pregnancy itself. However, there are symptoms that remain fairly consistent throughout a pregnancy and are shared by most women. Usually, by the fifth week of pregnancy a woman starts to detect the changes in her body, mood and overall physical condition.

Frequent Urination

Frequent urination is one of the common symptoms signaling a pregnancy. However, it could also signal a urinary tract infection, so it may not be one of the more reliable methods of detecting a pregnancy. Frequent urination occurs because the volume of blood in the body increases dramatically. It places pressure on your kidneys, causing you to feel the need to empty.

Morning Sickness

While this may be a miserable time for many a mother-to-be, some women do not get morning sickness. For the unfortunate ones that do, symptoms can vary. The precise cause of morning sickness is unknown. However, two of the most common factors associated with morning sickness include extreme blood sugar level changes and active hormones during pregnancy. The hormone progesterone is believed to be responsible for queasiness. It can relax muscles including those in the digestive system. Digestion is slowed down and a buildup of stomach acids occurs.

Exhaustion

One of the earliest pregnancy signs for some women may be fatigue and exhaustion. It may be more difficult stay up at night or get up in the morning. Every activity seems like an effort, leaving you exhausted and drained. Because of all the changes in your body you may start going to bed sooner, or find it harder than usual to get out of bed in the morning. If you are working, by noon you may feel like you need to lie down. Exercising seems like too much effort. A simple activity like shopping may leave you feeling wiped out and lightheaded. This early pregnancy symptom is caused by all of the changes that your body is going through, plus the increasing levels of hormones.

Tags: morning sickness, Frequent urination, seems like, some women, your body

What Causes Burning Back Pain

What Causes Burning Back Pain?

Burning back pain can be the result of a variety of circumstances. It may be the consequence of bending over and picking something up the wrong way, or from years of poor posture. Back pain can also be a sign of something more serious, even life threatening. If the condition worsens, make an appointment and follow through with what your physician suggests.

Tired and Tight Muscles

Woman slouching in chair

Burning back pain can be the result of tired and tight muscles. Perhaps you have sat for an extended period or maybe did some heavy lifting that has caused your muscles in the back to tighten up. Sometimes relieving this type of back pain requires a hot compress placed on the back, in 15-minute intervals, at the point where it's burning. Soaking in a hot bath may also relieve the burning pain from the tight muscles.

Diseases and Conditions

Doctor touching patients back

Burning back pain may also be a sign of paresthesia. If the burning pain slowly turns into a tingling or numbness, there may be some nerve damage to your back or some kind of injury. Consult with your doctor so he can rule out any type of disease that relates to the nerves such as diabetes, neuropathy or even multiple sclerosis.

Kidney Infection

Woman with stomach ache

A problem with the kidneys can produce burning back pain. A kidney infection begins when there is bacteria present in the urine. This can lead to a urinary tract infection, which rises into the urinary system and can result in a kidney infection. A person with a kidney infection can also experience painful urination, vomiting and even abdominal pain with the burning back pain.

Ruptured or Herniated Disk

Doctors looking at XRay

As aging occurs, we are prone to experiencing a ruptured or herniated disk. The nucleus of the disk may begin losing its fluid content, which causes it to become less firm and therefore becomes easily injured. A ruptured or herniated disk may be the cause of burning back pain--whether this is the result of poor lifting habits, a sports-related accident or the body's aging. Proper posture may prevent a ruptured or herniated disk.

Pregnancy

Pregnant woman

A woman's body changes dramatically during pregnancy. The added weight of the baby can add pressure on the back, causing a burning pain. During pregnancy, hormones can have a change of laxity with the joints. If the woman already had poor posture before the pregnancy, it may be harder for the body and back to adjust to the added weight of the pregnancy. Burning back pain during pregnancy can sometimes be relieved by strengthening the muscles through exercise. Ask your obstetrician which exercises he recommends.

Tags: back pain, burning pain, herniated disk, kidney infection, ruptured herniated disk, added weight

The History Of The Guinness Book Of World Records

The history of the Guinness Book of World Records goes back to the 1950s and stretches around the world.

Sir Hugh Beaver

Sir Hugh Beaver, the managing director of the Guinness Brewery, had the initial idea for a book of facts and records from around the world.

The Fastest European Game Bird

The idea for the original book was inspired by a dispute between Sir Hugh Beaver and a guest at a shooting party at his estate in County Wexford, Ireland in 1951. The dispute centered on which was the fastest European game bird. No reference book could give a definitive answer.

McWhirter Twins

Record-breaking British athlete Chris Chataway, a Guinness employee, recommended English twins Norris and Ross McWhirter to compile the book.

First Copy

The original Guinness Book of World Records was published on August 27, 1955.

Worldwide Publishing

Over one hundred million copies of the book have been published worldwide in 25 different languages.

Annual Sales

Over 3 million copies of the book are sold every year throughout the world.

Tags: Book World, Book World Records, Guinness Book, Guinness Book World, Hugh Beaver, World Records

The Best Retro Sneakers

Retro sneakers come in a range of colors and styles.

Sneakers have been a mainstay style statement in American culture for decades. Famous musicians wear them; celebrities wear them. They are popular because of their level of comfort and fashionable appearance. There are all types of retro sneakers, but there are only a handful of brands that continue to have the reputation of being the best retro sneakers on the market. Does this Spark an idea?

Adidas Originals

Historically known for three stripes on side of the sneaker, the Adidas shoe is a legend. Most popular in black with white stripes and white with black stripes, they feature a rubber sole.

Reebok Classics

The Reebok shoe is the first athletic sneaker to become a fashion statement. Comfortable, perfect for running and available for men and women, Reebok has been popular since the 1980s.

Converse Chuck Taylors

Chuck Taylors continue to make the mark of class and sophistication in the sneaker world. Still sold today, the popular shoe is made in several different colors, but the shoe is most widely known for the white lacing on black canvas.

Vans

The sole of a sneaker is important for running and playing sports.

Known as a sneaker for the skater crowd, the vans slip-on-shoe includes a black-and-white checkerboard design. The shoe is made of canvas and provides a "waffle" design offering flexibility and grip.

Nike Air Jordan

The Air Jordan has been first and foremost an athletic sneaker for playing basketball. Endorsed by basketball star Michael Jordan, the Nike Air Jordan features an insignia of the famous Nike swoop.

Saucony Originals

Jazz by Saucony is the retro sneaker to rival all others. Made with a nylon/suede upper and rubber sole, the Saucony is durable and comfortable. This sneaker provides superior shock absorption, according to the Zappos website.

K-Swiss

A classic sneaker design, K-Swiss is an American-based brand. The classic luxury design is sold in white with white laces or black with black laces; the sneaker is made of soft cashmere leather.

Puma Suede

Puma became popular in 1968 when Olympic athlete Tommie Smith wore them to the Olympics. The Puma Suede comes in a black-and-white design. This sneaker comes in men's and women's sizes.

Asics

The Onitsuka Tiger by Asics was founded in 1949 and originally worn by athletes in Japan, according to classicsportshoes.com. By the 1960s, athletes around the world were wearing the Asics sneaker.

PRO-Keds

The Royal by PRO-Keds was originally worn by NBA basketball players.

The Royal is the most popular style in the PRO-Keds line. Made with a canvas upper and metal eyelets, the shoe features a removable insole and the PRO-Keds logo. The Royal has been worn by athletes since the 1950s.

Tags: athletic sneaker, black with, Chuck Taylors, Made with, Nike Jordan, originally worn, Puma Suede

The Jets In My Spa Tub Will Not Turn On

Inoperable hot tub jets can indicate problems in your spa.

Jets that fail to turn on or work in your hot tub can be an indicator of either a minor or major problem. Diagnose the exact issue via a series of maintenance checks. Starting with the simpler tasks and then moving to the more time-consuming tasks is typically the best way to complete this process. . Does this Spark an idea?

Instructions

1. Re-prime the spa's pump. Turn off power to the spa and turn it back on after a few minutes. Listen to the spa and make sure it begins to prime the pump -- you should hear the motor turn and the spa begin to cycle. Look at the control panel to see if any error messages are present.

2. Cycle through each jet pump settings after re-priming the spa. Place your hand over the jets to test the water flow from the jets. Add water to the spa if it is below the skimmer in the spa tub.

3. Remove the spa's access panel from the external skirting with a screwdriver. Loosen the airlock plug to bleed air from the spa's internal plumbing. Close the airlock when water begins to leak out. Open all air valves located around the pump.

4. Remove the filter to clean out the spa's skimmer. Inspect the filter and clean off any loose debris. Replace the filter if necessary. Clean any water intake inlets in the spa tub.

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Upper Abdominal Pain Diagnosis

Abdominal pain is pain that occurs in the abdominal area, which is from just below the ribs down to the pelvic area. Upper abdominal pain is situated just below the ribs and can arise from a number of causes.

Symptoms

Depending on its causes, the symptoms of upper abdominal pain can include a short stabbing pain that comes and goes, a feeling of cramping, a dull lingering pain or the familiar pain we call simply "stomach ache."

Causes

There are many causes of upper abdominal pain, the most prevalent being gastrointestinal distress caused by an ulcer or malfunction of the gall bladder. The pain may arise from swelling of tissue, excess stomach acid or a digestive blockage.

Diagnosis

Diagnosing upper abdominal pain involves seeing a doctor who will conduct a tactile examination of the abdominal area to isolate the pain, and ask questions about the specific type of pain, such as its severity, time of onset and other factors.

Other Diagnostic Techniques

In the event an office exam is insufficient to diagnose the cause of abdominal pain it may be necessary to see a specialist such as a gastroenterologist. Additional diagnostic tests may be conducted, including blood work, x-rays, ultrasound or CAT scan.

Seeing a Physician

If abdominal pain is severe or long-lasting, see a physician. Once diagnosed, most abdominal problems can be treated effectively.

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What Are The Benefits Of Using Curcumin

The spice turmeric contains an active chemical compound known as curcumin, which has been found use in herbal medicine for over 4,000 years, according to the University of Maryland Medical Center. Even today, modern natural medical practitioners recommend the herb for the treatment of many conditions.

Function

Herbalists credit curcumin with lowering levels of chemicals in your body that contribute to inflammation, reports the University of Maryland Medical Center. Curcumin is also an antioxidant, a type of nutrient believed to remove from your body harmful particles that contribute to cancer and other diseases.

Uses

Reported uses of curcumin by herbalists include the treatment of indigestion, colitis, stomach ulcers, osteoarthritis, hardening of the arteries, cancer, diabetes and uveitis or inflammation of your eye. Herbalists also use curcumin for treating jaundice, hepatitis, diarrhea, fibromyalgia and headaches, according to RxList.com.

Clinical Evidence

A 2005 research study conducted at the Anderson Cancer Center in Houston, Texas, and published in the journal "Clinical Cancer Research" found that curcumin slowed the growth of breast cancer in laboratory mice and also prevented the spread of the cancer to distant sites in the animals' bodies.

Expert Insight

Although clinical evidence supports the use of curcumin for cancer, research has only included animal test subjects, and it is unknown whether the effects of curcumin are similar in humans, explains the University of Maryland Medical Center.

Considerations

Although curcumin is safe for most people, women who are pregnant or nursing, people with gall bladder disease or those scheduled for surgery within two weeks should not take curcumin despite its possible benefits, cautions RxList.

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Things To Do Before A Baby Is Born

Get organized before baby's arrival.

Pregnancy is an exciting time as you wait in anticipation to meet your baby. It is also a busy time as you prepare for your little one's arrival. Spend some time preparing yourself and your house for the new addition. Once your baby arrives, you will be all ready to welcome him into your family.

Research

Look around for gently used items.

Create a list of baby items you will need. This includes large items such as a car seat, stroller and crib, as well as smaller items such as diapers, wipes and bottles. Research items to determine which brands to buy and where to purchase them. Find out if friends or family have things you can borrow. Determine which items are essential and will be needed right away and which items you can buy after the baby is born.

Organize

Sort baby clothes by size.

Set up the baby's nursery. Stock the changing table with all the supplies you will need during diaper changes. Put baby clothes away in a dresser or purchase a closet organizer. Stock the bathroom with bath supplies such as baby shampoo, washcloths and lotion. Choose an area in the kitchen to store feeding items like bottles and bibs.

Cook and Clean

Seize the opportunity to de-clutter and clean your house. You will be happy you did when the baby arrives and time and energy are at a premium. This is also a good time to prepare meals such as casseroles that can be frozen and used after the baby is born. Stock the cupboard with healthy snacks you can grab quickly.

Plan for Delivery

Be prepared when it is time to go to the hospital.

Consider taking a prenatal class. If you will be delivering at a hospital, take a tour and preregister. Pack your hospital bag as well as your diaper bag. Arrange childcare if you have other children and have someone ready to take care of your pets while you are away. If you will be delivering at home, make sure you have all the necessary supplies ready.

Relax

Enjoy some quiet time with your partner.

Take some time to relax before the baby arrives. Write in a journal or begin your child's baby book. Get lots of rest and relish the days of sleeping in. Spend some "couple time" with your partner. See a movie, go out for dinner and enjoy each other's company.

Tags: baby arrives, after baby, after baby born, baby born, baby clothes, items such, some time

What To Expect During Pregnancy At 5 Weeks

As early as 5 weeks, exciting things are happening in your pregnancy. The mass of cells making up the embryo now begins to form a distinct shape, and body systems begin to develop. If you haven't already, you may begin to have nausea.

Size

By now, the baby is about 1/17 of an inch long. That's approximately the size of a pen tip.

Heartbeat

The first functioning organ system, the circulatory system, takes shape this week. Blood circulation begins and the baby now has a heartbeat that can be detected by ultrasound.

Placenta

The placenta develops during this week. It is through the placenta that the baby receives nourishment from the mother.

Spinal Cord And Brain

During this week, the baby's brain and spinal cord begin to develop. The neural tube, which eventually evolves into the spinal cord and brain, now runs the entire length of the embryo.

Eating

Some foods can cause illnesses such as toxoplasmosis and listeriosis, which can cause miscarriage or birth defects. You should not eat foods such as soft cheeses, unpasteurized milk and juices, raw eggs or foods containing raw eggs, raw or undercooked meats, raw shellfish and pate.

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Tips To Lose A Lot Of Weight

Walking for at least 30 minutes is excellent exercise.

The best way to lose a lot of weight and keep it off is to change the eating habits that contribute to weight gain. This includes portion sizes, quality of food eaten and how often food is taken in. Avoid fad diets as they are not set up for lasting success.

Plan and Set Goals

Setting realistic goals and planning meals is the key to weight loss success. If you have 60 pounds to lose, start with 10 as the first goal and then work on the next 10 and so on. Focusing on smaller steps helps to stick with the plan and stay motivated. Planning ahead for meals is crucial to creating new habits. This will ensure total control over what is being consumed.

Eat Regular Meals

Many people skip meals in an attempt to lose weight more quickly, but this tactic can slow the process down. The body transforms food into energy to be used as needed for everyday activity. When calories are not regularly replenished, the body will go into conservation mode and burn calories more slowly, thus making it harder to lose weight. Three moderate-sized meals a day, plus snacks are needed to keep the body's metabolism running efficiently. Eating at regular intervals will also keep hunger to a minimum and avoid the impulse to binge.

Get the Necessary Nutrients

The basic nutrients the body needs are vitamins and minerals, protein, complex carbohydrates and fiber. Meat and fish are excellent sources of protein, but you should eat them in small portions. Whole grain or multigrain breads and pastas, fruits and veggies, and brown rice are examples of both complex carbohydrates and fiber. Milk, yogurt, cheese and dark greens are adequate sources of calcium needed for bone strength. A quality multivitamin will make up for any elements that may be missing from day-to-day meals.

Drink Plenty of Water

Plain water is necessary for optimal metabolism. Water keeps cells hydrated and functioning, and acts as a toxin remover through sweat and urination. Soda, milk or fruit juices do not count as sources of water.

Plan for Eating Out

Eating out is part of meal planning. Know what is on the restaurant menu and decide what to order beforehand. Many restaurants have a "light" section on the menu to choose from.

Get Moderate Daily Exercise

Exercise keeps the muscles from atrophying and prevents skin sag while you're losing weight. Walking, running or riding a bike outdoors is the perfect everyday exercise and will help to keep mood elevated. Working out in a gym or swimming a few days a week are good additions, but don't overdo it. Too much exercise can create fatigue and a loss of motivation due to the inability to keep it up over a long period of time.

Tags: lose weight, carbohydrates fiber, complex carbohydrates, complex carbohydrates fiber

What Makes A Laptop Fast

A slow laptop may hinder work production and limit the number of programs you can run.

A slow laptop may affect how you work, causing programs to run slow or freeze. Knowing what makes a laptop fast may help you decide whether it is time for an upgrade as well as determine the speed you require.

RAM

RAM, or random-access memory, is measured by the amount of time it takes for the memory module to deliver the data requested by the laptop user. The lower the speed in nanoseconds, the faster the RAM or memory, the faster the laptop. A fast laptop should have approximately 3 to 4 GB of RAM.

Processor

Laptop speed is also affected by the processor, also known as the CPU. The laptop processor will change its speed and power consumption depending on the number of applications open. The speed of the processor will change if the laptop is inactive or when the user is running an application that does not demand a lot of power. For a fast laptop, a dual core processor can improve the speed, but it will affect the battery life of the laptop.

Hard Drive Speed

A fast laptop is also determined by the speed of the hard drive, as it affects how quickly programs will load. There are four categories for hard drives: 4300 rpm, 5400 rpm, 7200 rpm and SSD---or solid state drive. When the rpm of the hard drive is fast, the programs will load and run more quickly. SSDs are three or four times more expensive, but they are also three or four times faster than other hard drives.

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What Causes A Bulging Disc

A bulging disc is also called a slipped, ruptured or herniated disc, and can occur in any of the discs (vertebrae) of your spine. The symptoms of a bulging disc include pain in your back, arms and legs; muscle spasms and numbness or tingling in your extremities. According to the Mayo Clinic and the National Library of Medicine, the causes of a bulging disc include age and back injuries.

Age

As you get older, the disks in your back become sharper and can break through the lining and press on your spinal nerves, resulting in pain.

Arthritis

Arthritis in the bones of your back can cause inflammation that pushes a disc out of its normal position, and this condition is common in the upper back and neck.

Injury

A fall or injury from an auto accident can cause one of your spinal discs to move from its normal position, resulting in a bulging disk.

Lifting

Using improper techniques when lifting a large or heavy package can result in bulging of one of your disks, usually in your lower back.

Overweight

Being overweight or having extra pressure on your back as a result of pregnancy can shift the disks of your spine and cause them to bulge.

Posture

Wearing high heels, slouching or even sleeping on your stomach can change your posture enough that disks in your back may bulge out of position.

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Types Of Exercise For Diabetics

According to doctors at The Mayo Clinic, exercise reduces the risk of heart disease and nerve damage associated with diabetes. Exercise plays a key role in managing your diabetes. However, it can also be dangerous if you don't first find out how your body responds to exercise and what exercises are the safest for diabetics.

Lace Up Those Shoes

Before starting any exercises, as a diabetic, you should consult with your doctor. Walking is a good place to start. According to the American Diabetes Association, diabetics should try to get 30 minutes of exercise five days each week. Strenuous exercise is not recommended for people with diabetes, and this makes walking perfect. Check online or in the newspaper for local clubs or groups you can join to find walking friends. School tracks are smooth, well-lit areas for walking. However, wherever you like to walk, the key is to get moving.

Splashing Around

Relaxing Exercise

Swimming is another low-impact exercise that is great for diabetics. Swimming helps to relieve pressure in the body and takes your weight off your feet. By moving and kicking in the water, you promote circulation without having to support your body weight. Swimming is the easiest low-impact exercise to do if you are overweight. Swimming is the only low-impact exercise that allows you to raise your legs up level or above your heart, which helps with swelling in the legs and feet. Most cities have public pools, some heated, so you can swim all year. Plus, most public pools offer water-aerobics classes!

Keep Those Wheels Turning

Biking Buddy's

Bicycling is another form of exercise that is safe for diabetics, but there are some restrictions you should consider before starting. Even if you are an avid bicyclist, it's best to stick to easy terrain, avoid uphill or downhill bike routes. Avoid bike routes where the terrain is rough and you could fall. With diabetes, your body takes longer to heal cuts and scrapes, and you have a higher chance of contracting an infection from those cuts. The safest bike riding for diabetics is on a stationary bicycle. If you prefer the great outdoors, make sure you never bike alone; diabetics can experience sudden changes in blood-sugar levels, causing fainting. Always have someone with you or bike in a public area.

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The Difference Between Oakley Gascan & Gascan S

Finding the right pair of sunglasses for your face can take much trial and error. You might like one style of sunglass but find that it is not the right shape for your face. American sunglass manufacturer Oakley released the Gascan wrap-around sunglass range and an extra Gascan S range for people who found that the Gascan sunglass design did not fit their face. Does this Spark an idea?

Frame Size

The frame of the Gascan S has been reduced in size to be worn by a smaller face than the Gascan was designed for. The bridge on the Gascan S is closer to the sidearms and the height of the lens holders have been reduced.

Frame Design

While primarily the same design as the Gascan, the Gascan S does have a sleeker design with a longer sidearm. It also has no extension of the main frame down the sidearm that the Gascan has.

Lens Size

The Gascan S lenses are smaller than that of the Gascan. Lenses are available for both in Plutonite and Polarized versions.

Availability

The Gascan S has been discontinued by Oakley but is still available from a number of sunglass retailers around the world.

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The Best Shoe Inserts For Arch Support

Shoe inserts can provide suppport and ease lower body pain.

Lower body pains seem to slow down the day and limit the things you want to do. A good shoe insert can help align your body and relieve some of that pain. Inserts that support the soles, balls and heels of your feet will be the best to purchase. Another thing to look for is an insole made of material that molds to your feet and resists moisture. Does this Spark an idea?

ProFoot 2oz. Miracle

This shoe insert is designed to fit inside your shoes to provide support for your arch and a softer surface to walk on. ProFoot custom made shoe inserts have been given high reviews by an article written for the website Womens Health Mag. These shoe inserts are made with shock absorbers attached to the bottom that will support the arch of your foot. The bottom shock absorbers work with the top layer made of memory foam to cushion your foot all the way around.

Birkenstock BirkoSport

Birkenstock BirkoSport are quality shoe inserts designed to support the arch of your foot. According to the website Insoles for Flat Feet, "Birkenstock BirkoSport Arch Support Insoles are a very good example of an appropriate insole type that will guarantee comfort and vitality in terms of health." These insoles are designed with shock absorbers that provide a soft surface to comfort your feet. The compressed foam heel cup of Birkenstock BirkoSport Arch Support Insoles will cushion the impact of each step.

Spenco Arch Supports

Spenco arch supports are known for providing comfort and stability to the arch of those who wear them. The Spenco brand of arch supports are listed as one of the most reputable companies in a article written for the website Best Arch Supports. These inserts are designed to align your feet and spread weight evenly when you are walking or running. Spenco inserts can also be moved from one pair of shoes to another because they do not need any adhesive to stay in your shoes.

FootShox

The Foot Shox brand of insoles are listed as one of the best in an article at the website Tango Kat. The design of these insoles uses Poron which is rated as one of the top shock absorbing materials for insoles. Foot Shox insoles can cushion the arch and provide a soft surface for those who are putting a lot of pressure on their feet. They will also work to stop foot problems before they occur and relieve pain in the feet of those who have already have foot problems.

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What Does Catching A Cramp While Running Mean

Cramping can stop you in your tracks.

Catching a cramp while running means you are suddenly stricken by an uncontrollable tightening of a muscle. A cramped muscle contracts and will not relax, usually causing extreme discomfort and often causing you to have to stop your workout. Common places for runners to cramp include the calf, the hamstrings and the quadriceps. Runners can also catch a cramp in the diaphragm, your primary breathing muscle, or in the stomach, both of which make continuing to run a near impossibility. Cramps can occur for many reasons, including dehydration and fatigue, but are not always preventable.

Cramp Symptoms

When running, a cramp comes on suddenly. A cramp's severity varies from a slight annoyance to stride-stopping pain. You may be able to feel or see the muscle spasms under your skin or it might feel hard. Cramps can last for just a few seconds or for 15 minutes or longer.

Muscle Cramps

Endurance athletes often experience muscle cramps at the beginning of the training season when their muscles are not as conditioned to feeling fatigue. You may also experience cramps more often on long runs, when your body is tiring. Fatigue can negatively affect your muscles' ability to contract and release. Dehydration can sometimes be a cause of muscle cramps, so drink 16 to 20 ounces of water before training and 2 to 4 ounces for every 15 minutes you are out running. If you are exercising for longer than 90 minutes or running in intense heat, consider consuming an electrolyte-enhanced beverage that regulates these important minerals in your body. A lower concentration of electrolytes in your system can interrupt the electrical systems in your body that control muscle contraction.

Side Cramp

If you experience cramping in your side, shallow breathing may be to blame. Running coach Jeff Galloway recommends slowing to a walk for several minutes so you can breathe more deeply into your lungs. You can also press your first two fingers into the location of the side stitch and breathe deeply. Hold the pressure for about 10 seconds, recommends exercise physiologist and running coach Susan Paul. Stretching by leaning to the side away from the location of the side cramp can also be helpful in alleviating the discomfort.

Stomach Cramps

Catching a stomach cramp will definitely impair your run. Eating too close to your workout, choosing hard-to-digest foods and improper hydration can all be to blame. Stick to a preworkout snack that you know agrees with your system, such as a banana or toast with a small dab of peanut butter. Drinking a large volume of water or liquid during your run can also cause cramping in the stomach. Sip regularly throughout your workout.

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What To Wear To Run In Fall And Winter

What to Wear to Run in Fall and Winter

Running provides much more than just exercise for the seasoned runner. Changes in weather won't prevent many runners from enjoying this outdoor experience. But when you go out in colder, wetter weather, you need to consider some slight changes while suiting up. Being prepared is the best way to continue your enjoyment of running.

Core Layer

Keeping your core warm and dry is very important when going outside during the fall and winter, whether you are running or not. Any clothing that lies against the skin should be tight, and made of synthetic, moisture-repelling material. If you wear cotton, it will absorb your sweat and keep the moisture next to your skin, causing you to lose body heat. This is a scenario that you want to avoid in colder temperatures.

Inner and Outer Layer

Wearing layers is highly recommended during cold weather. An outer layer protects your body against the elements, especially if it is windy, raining or the temperature is below 40 degrees. This layer should be water-resistant with ventilation. If the temperature drops below freezing, keep your body warm with a long-sleeved inner layer. Fleece is a good insulator for this. Zippers on both of these layers make it easy to adjust to a comfortable temperature.

Head and Finger Protection

Protect against heat loss from your head by wearing a hat. Wearing gloves will keep your fingers warm. This is a good idea just in case you have to tie your shoes or pick something up while you are out. Choose a material that is lightweight, warm and will not absorb sweat or moisture.

Footwear

Dry socks are highly desirable in these weather conditions. If you can find water-resistant material, it will make the experience more pleasant. Your regular choice of running shoes can be used throughout the year. Make sure they are supportive, sturdy and have shock-absorbing soles.

Tags: Fall Winter, keep your, Wear Fall, Wear Fall Winter, What Wear

The Best Sports Water Bottles

Hydration is essential for athletes of all kinds, and if you drink multiple bottles full of water a day, you should own reusable bottles so you can avoid adding more plastic to the world's landfills. Reusable bottles have other advantages, too, such as durability and fashion. And, luckily, you can choose from a variety of models and brands.

Nalgene

Nalgene water bottles are relatively cheap (under $10), and have been popular for years among athletes and non-athletes alike. They are large enough to carry your water supply for a full day at school or work, or for a long run. The cap is attached to the bottle with a loop. These bottles come in a wide variety of colors, and many people enjoy personalizing them with stickers.

CamelBak

CamelBak makes several different soft plastic water bottles. Compared to the rigid shape of a Nalgene, these bottles' soft frames might be easier to drink from while moving or running. They are also inexpensive (under $10), but they do not come in nearly as wide a variety of colors as some other water bottles.

Sigg

Sigg water bottles have become particularly popular recently, thanks in part to their flashy colors and designs. They are made out of recyclable aluminum rather than plastic. While this material is better for the environment, it does tend to dent if dropped. These bottles are more expensive than plastic water bottles, and can cost up to $20.

Klean Kanteen

Klean Kanteen also makes recyclable water bottles, out of stainless steel rather than aluminum. This material makes Klean Kanteen bottles slightly more durable than Sigg bottles. These bottles usually cost between $15 and $20.

Tags: water bottles, Klean Kanteen, These bottles, bottles have, plastic water, plastic water bottles, rather than

What Food Is Good To Eat While On A Diet

Whether you are a first-time or regular dieter, making good food choices is at the top of the list. Here are suggestions for good foods to eat while you are on a low-calorie diet.

Start with the Basics

Salads are a top choice for dieters. Fill your bowl with romaine lettuce, leafy spinach, tomatoes, cucumbers, red onions and chickpeas. Add almonds for protein. If you don't like nuts in your salad, add grilled shrimp, canned tuna or grilled chicken. Eat as much salad as you like, but limit the amount of seafood or chicken to two or three ounces. Use low-calorie, low-fat salad dressings in moderation and try balsamic or red wine vinegar for extra flavor.

Enjoy Sandwiches

Build a sandwich that is high in protein and fiber. Take two slices of whole wheat bread and add grilled chicken, smoked turkey, tuna mixed with light mayonnaise or two slices of your favorite cheese. Top it with lettuce, tomato, green peppers, light salt, pepper, oregano and red wine vinegar. Olives, pickles, sweet or hot peppers, cucumber and light guacamole are also tasty condiments. Use reduced-fat mayonnaise or mustard to add flavor. Add zest with onion powder, garlic powder, adobo or low-calorie Italian dressing.

Go Meat

Choose low-fat proteins, such as lean beef, turkey, grilled chicken or seafood.

Do Dairy

Enjoy skim milk, cheese made of skim milk, cottage cheese and low-fat yogurt. Both regular and low-fat yogurt contain protein and calcium. Choose yogurt with 100 calories or fewer per serving.

Snack Carefully

No one ever said you can't eat snacks. Enjoy them, but in moderation. Try low-fat baked potato chips or regular and honey-mustard pretzels.

Eat it Raw or Steamed

Fill up on vegetables. Steam broccoli, cauliflower, snow peas and carrots. If you love eggplant, slice and add light olive oil, salt and pepper. Use an indoor grill or cook on the stove over medium heat.

Other Carbohydrates

Bake a potato and top it with low-fat, instead of regular, sour cream. Make it a meal by adding turkey or low-fat chili. Eat leftover chili with brown rice. Other hearty carbohydrates include black, red and white beans or whole-wheat pasta. Toss spaghetti with vegetables instead of meat, or use lean ground beef.

Tags: grilled chicken, low-fat yogurt, salt pepper, skim milk, wine vinegar

The Best Restaurants In Chinatown Chicago

Chopsticks

Chinatown is a south-side ethnic neighborhood in Chicago consisting mainly of stores and restaurants that appeal to Asian culture. There are dozens of restaurants in Chicago's Chinatown, and while many come and go, a few staples remain in the neighborhood. The best restaurants in Chinatown have the quickest take-out, family-friendly environments and even romantic atmospheres for dates.

Joy Yee's Noodles

The best take-out restaurant in Chicago is Joy Yee's Noodles. There are two locations, one in University Village, but the original is in Chinatown. The most popular item at Joy Yee's is its bubble tea. Especially popular during the summer months, Joy Yee offers a walk-up window for fast to-go orders. It's take-out is very fast and always fresh, but dining in is one of the best sit-down options in Chinatown, as well. Joy Yee's Noodles doesn't accept reservations, but wait times generally will not exceed 20 minutes.

Joy Yee's Noodles

2159 S. China Pl.

Chicago, IL 60616

(312) 842-8928

joyyee.com

Phoenix Restaurant

Phoenix may be the most popular restaurant in Chinatown, and maybe even in all of Chicago. It is regarded for its dim sum offerings on Saturdays and Sundays. Phoenix's dining space is expansive, full of family-sized tables that seat up to 10 guests. A top choice for families looking to experience the best Chinatown offers, the affordable prices make it a regular go-to for locals and tourists. Reservations are not accepted at Phoenix, but with a seating capacity of 350, a table is almost always available.

Phoenix Restaurant

2131 S. Archer Ave.

Chicago, IL 60616

(312) 328-0848

chinatownphoenix.com

House of Fortune

House of Fortune is well known for its delivery options, excellent customer service and Peking duck. Specializing in Mandarin and Cantonese cuisine, House of Fortune also has a full bar. For a special feast, parties of eight or more should get the seafood banquet. Try the Dungeness crab or baked Maine lobster to experience the best food that the House of Fortune offers. The restaurant recommends reservations, but take-out is offered as well. House of Fortune also offers banquet facilities, catering service and private party space.

House of Fortune

2407 S. Wentworth Ave.

Chicago, IL 60616

(312) 225-0880

Tags: House Fortune, Chicago 60616, experience best, Fortune also, House Fortune also, most popular

What Does It Mean To Have A Strong Work Ethic

Professional behavior is born out of work ethics. To have a strong ethic, you must commit yourself to honesty, integrity and accountability. Such characteristics tell others they can count on you to perform consistently and at a high standard regardless of the situation. Work ethics apply at the office and at play.

Identification

When a person makes a commitment to do what is right and culturally acceptable, versus what is wrong and socially harmful, he is choosing to have a strong work ethic. Examples of strong work ethic include questioning and reporting questionable behavior, telling the truth no matter what the consequence may be, doing a job well done, valuing your work and acting with a sense of purpose.

Work Ethics at the Office

Work ethics involve how well you perform the duties of your job and how effectively you communicate with management and co-workers. In other words, work ethics involve how you respond to work-related situations and how you handle the day-to-day responsibilities of your job.

Work Ethics Outside the Office

Work ethics also relate to sports. Having a strong work ethic as a team player means effectively communicating with team members, attending scheduled practices and games, following instructions and safety procedures, staying in good physical condition, and being an honest and dependable player in all situations.

Improving Work Ethics

To improve your work ethic, make work a high priority, arrive on time and give your employer or coach sufficient time to cover your shift if you must be absent or tardy. Other steps you can take include learning self-discipline, being respectful and cooperative, possessing a positive attitude, and staying well-organized.

Tags: strong work, work ethic, ethics involve, have strong, Office Work, Office Work ethics

What Are Some Cardiovascular Workout Programs

Cardiovascular exercise is also popularly known as aerobic exercise. Cardiovascular workout programs are designed to get the blood pumping and to get you moving and breathing, to exercise the heart and lungs. Cardiovascular workouts are designed to build strength, stamina and general health. They can be simple or complex, and take many forms. The common factor is that the workout must last 20 minutes or more and increase your heart rate.

Simple Cardiovascular Workouts

The simplest cardiovascular workout programs require almost no equipment and can be done right from your own home. Walking at a brisk pace for 20 minutes or more is a cardiovascular workout. So is running, bike riding, roller skating, jumping rope, or dancing around your room listening to your favorite songs. If it gets you moving, and increases your pulse (you can tell by taking your pulse before, during and immediately after) then it is a cardiovascular workout. Some of these activities are obviously more strenuous than others (running, for example, usually is better exercise than walking) but you can engage in a mix of different activities or start with lower impact cardiovascular workouts and work your way up to more challenging exercise.

Aerobics Classes

Aerobics classes are another form of cardiovascular workout program. Like the simple cardiovascular workouts you can do with little equipment, there are a wide variety of different aerobics classes. Take an aerobics class of sorts at home, by watching an aerobics video. You can go to a gym and join a formal aerobics class. Do step aerobics, which involves using a step to perform a series of choreographed motions involving walking up, down and around the step. Attend an aerobic dance class which involves doing ballet, jazz and disco moves to get your body moving. Do water aerobics, which offers the benefits of a cardiovascular workout with less strain on your muscles.

Unique Cardiovascular Workouts

Some unique cardiovascular workouts have also taken hold. Activities like kickboxing or Pilates can also be cardiovascular workouts, if they are strenuous enough to get your heart going. Kickboxing classes, for example, involving doing a series of punches and kicks. The simplest kick involves standing in a solid position with both feet on the ground and shoulders facing forward, pointing your right knee slightly to the right, pivoting your left foot to the right, and kicking your right leg out.

When doing a unique cardiovascular workout, or any aerobic workout, it is important to start with basic warm-up exercises associated with cardiovascular exercises like push-ups and jumping jacks.

Tags: cardiovascular workout, cardiovascular workout, aerobics class, aerobics which, cardiovascular workouts, cardiovascular workouts, minutes more

Top 10 Energy Supplements

Find an energy supplement that fits your fitness needs.

Whether are you looking for energy as an athlete, energy for sexual stamina or you just need to stay up all night cramming for a test, find the perfect energy supplement for you. These formulas combine the best ingredients to fuel your body for maximum energy potential.

Bolt 260 Formula

Bolt 260 is designed for busy business professionals.

Designed for everyone from busy business professionals to busy moms, Bolt 260 energizes the brain, bringing clarity and increasing mental focus. This supplement leaves your body feeling refreshed rather than just highly-caffeinated. It claims to release energy directly to the cells, giving your body and brain a boost. This supplement contains caffeine and NADH (nicotinamide adenine dinucleotide), which aids the production of dopamine, a brain chemical that helps regulate energy levels, mood and concentration.

Yellow Subs Xtreme

Take Yellow Subs to keep you dancing all night long.

Take Yellow Subs when you are ready to party all night. Yellow Subs Xtreme is often categorized as a party pill or dance pill and is popular with those who love to stay out all night. Take this supplement if you need a quick and heavy energy boost, some positive energy, or an increase in stamina. Because it also contains NADH, it can help produce dopamine, which has the potential to help clear your head, as well. Yellow Subs Xtreme also contains cocoa bromine, cayenne pepper, EGCG (a green tea extract), L-phenylalanine, yerba mate leaf, and green coffee bean extract.

Red Chinese Super Caps

Influenced by an ancient Chinese formula, Red Chinese Super Caps are an herbal energy supplement designed to give you lasting energy without the sugar-crash effect. One of the main ingredients is green tea, which is safe and full of antioxidants. Ingredients for this product include a mixture of Mormon tea, ephedra viridis, cinnamon twig, apricot seed, Chinese honey, licorice root and green tea. Be warned, however, that the ingredient ephedra has a long warning label associated with it. It is best to consult a physician before taking this supplement.

Destim Green and Clear

If you are feeling fatigue and need an extra eight hours, try Destim Green and Clear.

Destim Green and Clear gives you a potent dose of caffeine. Destim Green and Clear has special time-release capsules that spread the energy in an even manner. This formula will last for a long time--up to eight hours. Use it when you are tired and trying to fight fatigue.

Destim Magnum 357

Destim Magnum 357 is a self-proclaimed high-powered caffeine stimulant that contains 200mg of concentrated caffeine. It is recommended that you take this product in moderation. Those 18 and younger are advised to not take this product. Take this product when you are fatigued or need to stay up for a full night.

Pic Me Up

Pic Me Up is a caffeine supplement used by people attempting to fight fatigue. The 200mg of caffeine is paired with 25mg of vitamin C for a natural energy boost. Use this product only if you need a big energy boost.

Orange Rush Pre Workout Drink

Drink Orange Rush right before your workout.

Made specifically with athletes in mind, Orange Rush Pre Workout Drink is packed with proteins and carbs, preparing your body for exercise and to build muscle. Other ingredients in this product include yerba mate, guarana, Korean ginseng, green tea extract, orange peel bioflavonoids and more. Use it before going for a run or lifting weights. It will both energize you for cardio training and maximize your muscle workout.

Appress Glucapress PCL

Appress is both a weight loss supplement and an energy booster.

Appress is best-known as a weight loss supplement, but can also be used as an energy booster. Appress works to decrease your appetite while increasing your energy. This product was specifically developed for those who struggle with losing weight. Ingredients on the product label include chromium brotin, Glucappress patented, gahwa bean extract, chomium polynicotinate, vanadyl sulfate and green tea extract.

Super Caps Xtreme

Take Super Caps for maximum athletic performance.

Developed for athletes, this product promotes physical endurance as well as athletic performance. Super Caps Xtreme improves strength and increases energy and endurance levels. This product is used primarily by runners, dancers, basketball and hockey players, as well as other athletes. Ingredients contained in this product include green tea extract, cocoa bromine, cayenne pepper, L-phenylalanine, jaborandi, and NADH.

Testora NX

This product, specifically for males, is a sexual performance booster with natural ingredients. Testora works with your body to increase desire and arousal while also improving stamina, as well as your sexual performance. Quebracho, niacin American ginseng, choline bitartrate, ginkgo biloba, cnidium monnier, xanthoparmelia scabrosa, epimedium longjack, GABA (gamma-aminobutyric acid), jujube date, and L-arginine HCL.

Tags: Super Caps, Yellow Subs, your body, Destim Green, Destim Green Clear

Tips For Athletic Socks

Sports Socks and Shoes

Athletic socks are every bit as important as shoes when it comes to healthy feet and maximum fitness performance. Wearing inappropriate socks can lead to toenail problems, blisters, infections, bursitis and bunions, among many other conditions. Fortunately, you can help prevent such problems by keeping a few simple tips in mind when choosing the right socks.

Materials to Look For

While cotton is an excellent fiber for most clothing, it isn't as effective when used to make athletic socks. Cotton absorbs moisture, and active feet have 250,000 sweat glands which can perspire four to six ounces a day. Cotton will hold the moisture against your skin, where it increases friction and provides a breeding ground for bacteria and fungi. The best materials will instead wick moisture away from the skin, transferring it to the outside of the shoe via a breathable shoe texture (standard on athletic shoes). New synthetic fibers are the best, found in such materials as CoolMax® and Smartwool. Also, look for a double-layer acrylic sock as opposed to a single layer sock. A study of 1,079 U.S. soldiers in 1993 found synthetic fiber socks significantly outperformed wool socks, and adding a CoolMax® liner to the wool socks reduced blisters. The study also found that double-layer socks further reduced blisters still.

The Right Fit

Socks that are too big for your feet can rub, and socks which are too small will prevent your toes from spreading out; either extreme causing blisters. For the best fit, have your feet measured by a shoe salesperson or podiatrist to determine the proper size for you. Wear your socks when getting a fitting for athletic shoes or the fit might not be right.

Sports-Specific Considerations

Consider sock height when choosing athletic socks for different sports. Over-the-calf socks are more appropriate for baseball, basketball, skiing, snowboarding, and soccer. Mid-calf socks are best for skating. Slouch style socks are good for aerobics. Crew socks are best for running, golf, tennis, racquetball, and hiking.

Thickness is another consideration. Thin socks or liners are used for cycling, running, and skiing; padded or thicker, double-layered socks are used for jogging, skiing, hiking, tennis, and basketball.

Sports with side-to-side movements (aerobics, tennis) require more cushion for the ball of the foot. Hikers, runners and walkers need added padding in the soles. Basketball players should choose socks with cushioned soles as well as extended heel pads to protect the Achilles tendon.

Look for athletic socks authorized to use the American Podiatric Medical Association's seal of acceptance.

Tags: athletic shoes, athletic socks, reduced blisters, socks best, when choosing, wool socks, your feet

The Best Ways To Raise Money For Charity

Maximize the money you raise for charity by hosting events that require minimal spending money up front and are easy to organize. These activities depend on volunteers to help with planning and execution and building partnerships within your community. Some suggestions:

Yard Sales

Ask your organization's volunteers, friends or family members if you can use their yard or garage. Call on this same group to donate clothing, housewares, electronics and jewelry to sell at the event. Give your donors receipts for their items for tax purposes. To serve refreshments the day of the event, solicit food and coffee donations from local businesses. Host a sign- and flier-making event in advance and post these materials around the neighborhood several days before the yard sale. Add your event to church bulletins or local newspapers where they offer free calendar listings.

Recycling Drives

Start by selecting a recycling center that will redeem your aluminum cans, plastic goods or paper products. Ask the business about any requirements, such as whether you will need to crush the bottles and cans or bundle the papers in stacks. Check to see if they will pick up the recyclables or if a representative can attend the event. If the center does not provide transportation for the recyclables, ask a volunteer with a truck to help you. The best places to host recycling drives are school or church parking lots---anywhere there is ample space for traffic and storage.

Raffles

Write a request-for-donation letter that explains who you are and where the proceeds will go. Include your Tax ID number if you have one. Send the letter to local businesses that can offer prizes, such as a trip for two, dinner at a local restaurant, a set of golf clubs or tickets to a sporting event. List these sponsors in all of your marketing and publicity materials. Buy a roll of raffle tickets at your local office supply store or have them custom-made for $35 to $50 for 500 to 1,000 tickets.

Car Washes

The ideal location for your car wash is on a busy street with easy access to a faucet. If your event is in the parking lot of a business, such as a restaurant, it will invite customers to the eatery. This is an incentive for businesses to allow you to use their parking lot. The materials you will need: hoses, car-wash soap, buckets, step stools and chamois rags. For safety purposes, have drinking water and sunscreen available for your volunteers.

Silent Auctions

Use your request-for-donation letter to send to businesses in exchange for pre-publicity and a sponsor listing alongside an item. Host your silent auction in conjunction with a pre-arranged event, or make it a separate activity at a library, museum or community center. Ask the library staff or curator if space can be donated or rented for a small fee to showcase your items. You will need one to two volunteers to oversee the event.

Tags: will need, local businesses, request-for-donation letter, your event

The Top Necessary Scrapbook Supplies

Scrapbooks make excellent heirlooms that can be passed down through generations.

Creating a scrapbook is one of the most entertaining and creative ways to store photos. For your scrapbook to be a success, it is important to start with the right supplies. A few essential tools will help you to create a scrapbook that can be used for weddings, baby shower or anniversary gifts, or simply to showcase your most prized family photos.

Paper and Cardstock

Selecting the right paper or card stock can create a tremendous difference in the color and personality of your scrapbook. Brightly colored paper and card stock that feature an array of backgrounds are available at most craft and scrapbooking stores. Having a variety of colors on hand will allow you to color coordinate your scrapbook according to theme and event and helps to ensure that you have a broad range of options from which to choose.

Trimmers and Scissors

Scissors and trimmers are essential tools for creating a scrapbook. While the two are often thought of as one in the same, scissors and trimmers are actually very different tools that can be used to perform varying tasks. Scissors are best used for general cutting, and can be purchased with specially shaped edges to add a decorative touch. Trimmers, however, are best used to create precise, straight cuts and crop photos. For best results, look for scissors and trimmers that are coated in Teflon to prevent materials from sticking to the edges while cutting.

The Proper Adhesive

The success of your scrapbook relies greatly on the type of adhesive you choose. For scrapbooks, glue that is acid-free is best in protecting the quality of photos, and preventing discolorations. Spray adhesives are good for use when gluing large areas and help to prevent photos from wrinkling. Glue sticks and traditional school glue work well for smaller photos and securing decorative trim.

Photo Album

When it comes to selecting a photo album for a scrapbook, be sure to look for one that has pages that are acid free. Photo albums that contain pages that are treated with acid can cause discolorations to photographs, particularly older ones. The size of the album you will need depends greatly on how many photographs you intend to include, however, when in doubt, larger is better. Larger albums allow more room for individual photo displays and creative touches.

Tags: your scrapbook, best used, card stock, essential tools, pages that

What Are The 3 Types Of Carbohydrates

Bread made from white flour is a complex carbohydrate.

Muscles and the brain need carbohydrates to use as energy. Present in bread, rice, potatoes, fruits, vegetables and sweets, carbohydrates are converted to sugar during digestion. A lot of dieters believe it is healthy to remove carbohydrates from the diet in order to lose weight. The fact is that the body needs carbohydrates for fuel. Instead of eliminating carbs altogether, it is a better idea to choose the healthiest carbohydrates possible, so that the body can use most of what it takes in.

Simple Carbohydrates

Candy is a simple carb and can be avoided.

Simple sugars are one type of carbohydrate. These refined carbohydrates have very little nutritional value. Some examples of simple sugars are table sugar, corn syrup, candy and soda. These items taste very sweet, are usually high in calories and contribute to weight gain if not consumed in moderation.

Complex Carbohydrates

Complex carbohydrates are more likely to provide nutrients and minerals that the body needs. Athletes usually prefer complex carbs, which do not turn into sugar as quickly as simple carbs. Complex units are burned to help fuel the body or are "stored in the liver and skeletal muscles for future use," according to a Georgia State University website. Some examples of complex carbohydrates are potatoes, white rice and bread made with white flour.

There are ways to improve a diet by increasing the amount of complex carbohydrates consumed. Try eating brown foods instead of white ones. Brown rice is better than white rice, and whole grain bread is better than white bread. Similarly, sweet potatoes can be substituted for white potatoes when making fries or baked potatoes.

Dietary Fiber

Dietary fiber, or roughage, comes from the parts of plants that human bodies cannot digest. According to an Iowa State University website, "It is a complex carbohydrate, and can be classified as soluble or insoluble. Soluble fiber can be broken down and provides energy. Soluble fiber is found in many fruits and vegetables including green leafy vegetables, celery, carrots, apples, pears, among others. Insoluble fiber cannot be digested in our digestive system, and does not provide energy. Insoluble fiber is commonly found in whole grain cereal, bread, and rice."

To increase the amount of fiber in your diet, try starting each day with a high-fiber cereal or substitute a sugary snack with the dry cereal.

Cutting Carbs

Fruit is a good choice of carbohydrate.

Carbohydrates should not be completely eliminated from the diet. Choosing the best foods possible is the better option. Candy bars and soda are not necessary, but vegetables, fruits and whole-grain products actually help the body function.

Tags: that body, better than, better than white, body needs, bread rice, complex carbohydrate, complex carbohydrates

Wisconsin Snowmobile Trails

Wisconsin has more than 25,000 miles of groomed snowmobile trails.

Winters in Wisconsin can be long and snowy making the state one of the best places in the United States to enjoy snowmobiling. A snowmobile can glide over snow or ice. It's a winter recreational activity that anyone of any age can enjoy. All snowmobilers are required to display a Wisconsin Department of Natural Resources (DNR) trail pass while riding any state trails. Take a snowmobile safety course through the DNR before hitting the trails this winter.

Florence County Blue Ox Trail System

Florence County is in the northeast corner of Wisconsin along the border with Michigan's Upper Peninsula. The area’s Blue Ox Trail System offers a total of about 180 miles of trails for snowmobiles. They run through wooded areas, open fields and over lakes and provide access to many restaurants and bars as well as local towns. Because nearly half of the system's trails cross private property, riders should keep to the designated trail and obey the speed limit. A group of snowmobile enthusiasts founded the Blue Ox Trail System in the 1960s. The all-volunteer Florence Snowmobile Club maintains the trail in partnership with private landowners, Florence County, the state and the federal government.

Wisconsin Department of Natural Resources Forestry Office

Florence Natural Resource Center

5631 Forestry Dr.

Florence, WI 54121

715-528-3207

florencecountysnowmobileclub.org

Dodge County

More than 320 miles of interconnected snowmobile trails throughout Dodge County in southeastern Wisconsin connect to corridor trails in neighboring Columbia, Dane, Washington, Jefferson and Fond du Lac counties. This trail system crosses fields and lowlands, cuts through forested areas and follows an abandoned railroad grade. The snowmobile season in Dodge County officially begins on the first day of December, but the trails won’t open until they have been groomed and there is at least 4 to 6 inches of snow. It’s typical for Dodge County trails to open and close several times throughout the season due to fluctuating snow levels. Parking facilities are available in public areas or at private commercial businesses along the trail system.

Dodge County Land Resources and Parks Department

127 East Oak St.

Juneau, WI 53039

920-386-3705

co.dodge.wi.us

La Crosse County

La Crosse County is located along the Mississippi River in southwest Wisconsin and is one of the state's most geographically distinct areas with many river valleys, bluffs and rolling hills. A group of local snowmobile clubs jointly groom and maintain the more than 130 miles of snowmobile trails in La Crosse County. Several hotels, restaurants and bars along the trail system provide snowmobile parking. In addition, the county hosts professional extreme snowmobile racing events throughout the season.

La Crosse County Snowmobile Coordinator

400 4th St. North, Room 1370

La Crosse, WI 54601

608-785-9770

co.la-crosse.wi.us

Marathon County

The Marathon County snowmobile trail system in central Wisconsin is one of the longest in the state with more than 800 miles of trails that cross lakes and fields and wind through forest. Several motels provide direct trail access with many restaurants and bars offering respites along or near the trails. At least 30 snowmobile clubs in Marathon County, who together own more than 40 groomers, jointly groom and maintain the trails with the help of the trail coordinator.

Marathon County Snowmobile Coordinator

212 River Dr., Suite 2

Wausau, WI 54403

715-261-1550

co.marathon.wi.us

Tags: Dodge County, Crosse County, Marathon County, more than, than miles

Uses For Duct Tape

Duct tape is a strong, durable material made with rubber-based material backed by fabric and adhesive. It is easily ripped for ease of use but holds very strongly once it is applied. Duct tape comes in a variety of colors to hide repairs. Duct tape is used in households all over the country for multiple repairs and other applications. There are almost always new uses being developed for duct tape by consumers and manufacturers. Does this Spark an idea?

History Of Uses

Duct tape was originally used to create a waterproof covering for ammunition cases during World War II. The water-repelling abilities and duck cloth used to make the tape led to the name "duck tape." The tape was named "duct tape" after the war because in homes, the primary use for duct tape was to seal heating and air conditioning ducts. The color was also changed after the war from army green to silver to match the color of the ducts in homes.

Modern Uses In General Home Repair

Homeowners and handymen use duct tape for more than just ducts. The tape has been used to temporarily patch holes in many household surfaces and items. The strong hold of duct tape will cover the holes until a proper repair can be completed. Some examples are holes in upholstery, holes in walls, leaky pipes and damaged floor tiles. Duct tape can also serve as a permanent solution for common problems in homes, including taping electronic wires together and out of the way, kitchen cupboard lining and securing the air hose from a clothes dryer to the vent hole.

Crafting Uses

Duct tape is even used for crafts. As the tape is available in many colors and designs, it is often used to create accessories or to decorate ordinary items. One example of an accessory is a belt made completely from duct tape. One of the manufacturers of the tape has a website devoted to making objects with the their product. Handbags and wallets are also made from duct tape. Ordinary items, such as books, journals and folders can be covered in duct tape both for protection and decoration.

Automotive Uses

Duct tape is a handy tool for the car. Duct tape can temporarily hold a crack in a windshield until it can be repaired or replaced. Duct tape can also stop the leaks in coolant hoses or containers until the car can be serviced. Although most of the fixes on vehicles with duct tape are temporary, there are some permanent or long-term fixes that are acceptable. If the interior of the vehicle is damaged, duct tape can be used to patch dashboards or upholstery.

Packing Uses

Duct tape is used for sealing and labeling moving boxes. Duct tape is often chosen over packing tape because of its ability to be ripped, rather than needing scissors to be cut. The cloth fibers in the tape allow the tape to be ripped into straight pieces. A rip in packing tape could run lengthwise, causing the tape to be split in half lengthwise. The surface of duct tape makes it easy to write on with permanent markers for easy labeling.

Tags: Uses Duct, duct tape, Duct tape, tape used, Uses Duct tape, Duct tape, duct tape

Typical Plant Safety Procedures

A solid safety program should encompass all of the activities of your business organization. You want to be sure to make hazard assessments to cover the office, manufacturing areas and driver safety if you have an outside sales force or trucking team. There are a number of typical plant safety procedures that you should expect to have addressed in your safety program.

Basic Hazard Assessment

Perform a basic hazard assessment on each functional work area. Your goal is to observe each area generally with the expectation of documenting the most immediate and obvious potential hazards your workers. Document the findings so that you can begin to establish the documented safety procedures for each of those areas.

Facility Environment Generally

The first place you look for hazards are along the floor. Trip and fall hazards are the most common hazards and the easiest to eliminate. These likely exist throughout your facility, so apply your procedures to cover the office, warehouse, manufacturing and shipping environments. Ensure that procedures address cording, "homemade" floor mats, spills and general housekeeping.

Office Environment

You will want to observe how personnel are positioned at desks, including their seat height, proximity to computer monitors, arm positions in relation to computer keyboards and the duration of computing tasks. Your procedures should cover office ergonomics. Addressing your employees' body positions in the work space will protect against repetitive motion injuries (carpal tunnel syndrome), leg pain, back pain and eye strain.

Manufacturing Environment

Your typical machine shop or other industrial operation will be rife with basic hazards. Your hazard assessment has likely uncovered potential accidents that are best prevented with personal protective equipment (PPE). Create procedures that include protections for eyes, hearing, hands and feet, clothing, and machine guarding as a minimum. For maintenance operations, a detailed lockout-tagout program to control hazardous energy is extremely important.

Warehouse Environment

If you have a large storage environment, which includes forklift operations and storage of items overhead, your basic safety procedures will include those for forklifts, industrial gloves and shoes, eye protection and hardhat use.

Shipping Environment

Your shipping area will likely require forklift operation procedures, too. Depending upon the product your company is making, procedures covering properly prepare boxed and skidding materials may be necessary.

Building Security

An often overlooked aspect of basic safety procedures is building security. Create procedures that detail how visitors will check in and the appropriate permissions for areas of visitation. Make sure visitors follow your basic safety procedures. Procedures should also include handle unauthorized visitors and what employees should do in the event of an emergency.

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The Cheapest Motels Near Lowell Ma

Lowell, Massachusetts, is home to the American Hockey League Lowell Devils and the baseball team Lowell Spinners. In addition, canoeing, fishing, sailing and water rafting are available on the Concord and Merrimack Rivers. The town has 42 tennis courts and three public golf courses.

Motel 6 Boston

Motel 6 Boston is close to Interstate 495 in Tewksbury, about four miles from Lowell. The motel offers an outdoor pool and a coin-operated laundry facility. Pets are allowed. The guestrooms have a blue and red decor and amenities include free local telephone calls and wireless Internet. The Yokohama Japanese Steakhouses is about seven miles from the hotel. The Kittery Outlets are about five miles from the motel. Rates start at $53.99 a night, as of February 2011.

Courtyard Boston Lowell/Chelmsford

Courtyard Boston Lowell/Chelmsford offers 118 guestrooms and two suites. The hotel is within a mile of Interstate 270. The hotel offers an outdoor swimming pool, free Internet connection and an onsite laundry facility. Rooms feature flat-screen televisions, ergonomic chairs and mobile desks. Some rooms include living areas, kitchens and dining tables. The hotel offers a daily a grab-and-go breakfast. Restaurants within 10 miles include the 99 Restaurant, Feng Shui and Outback Steakhouse. The Western Avenue Studios, Lowell Memorial Auditorium and Lowell National Park are all within 15 miles of the hotel. Rooms start at $84, as of February 2011.

Towne Place Suites Tewksbury/Andover

Towne Place Suites Tewksbury/Andover offers studios, one-bedroom suites and two-bedroom suites. The hotel is near Interstate 93 and Interstate 495. Suites have complete kitchens, separate living rooms, dining tables and lounge chairs. Hotel amenities include an outdoor pool and an onsite exercise facility. Eateries within three miles include Cappellini's and Cracker Barrel. Attractions within 10 miles include the New England Quilt Museum and Canobie Lake Park. Rooms start at $79, as of February 2011.

Best Western Chelmsford Inn

Best Western Chelmsford Inn is about three miles from Lowell and 27 miles from Boston Logan International Airport. Rooms include sofas. The inn offers complimentary breakfast, a pool and a health facility. The onsite restaurant, Moonstones, serves lunch and dinner. Other eateries within five miles include Outback Steakhouse and Hong Kong Chinese Restaurant. Rooms start at $89.99, as of February 2011.

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The Best Running Shoes For Bad Feet

Most big-name shoe brands carry multiple shoe options for runners troubled by foot problems.

Bad feet are usually the result of being flat-footed or having high arches. Runners who are flat-footed often over-pronate while running, meaning that the foot rolls too far to the inside of the shoe when the foot makes contact with the ground. Those with high arches most commonly under-pronate when running, causing the foot to roll slightly to the inside or the outside of the shoe upon contact with the ground. The best running shoes for these types of foot disorders are specifically designed to hold the feet in place better when running. They are usually light-weight with better body-mass distribution in order to take unneeded stress off the troubled areas of the feet.

Asics Gel Evolution 5

The Asics Gel Evolution 5 is designed for runners who are severe over-pronators, or flat-footed, and provide maximum support without maximum weight stress. The Impact Guidance System featured in the shoe enhances the foot's natural gait from heel contact to toe-off, allowing for support to all areas of the foot as it touches the ground. Other features of the shoe include the Solyte Midsole Material, which is lighter than the material in a standard shoe and provides cushion and durability. The Space Trusstic System creates a pocket in the shoe that allows for more efficient foot function and greater midsole deformation to help return the foot to its natural state. The DuoMax Support System and Biomorphic Fit Upper in the shoe give a supportive fit and function throughout the running process. The Asics Gel Evolution 5 is made in sizes for both men and women, and though the shoe does not come in many colors it is made in a wide range of sizes that can be tailored to the specific wearer's foot length and width.

Brooks Beast

The Brooks Beast running shoe is designed for runners with low arches, flat arches and excessive pronation. The shoe comes equipped with special features such as the Brooks DNA, a cushioning material that customizes for runners of all sizes and responds to every step by dispersing impact and protecting the foot as running pace changes. Other features include the Progressive Diagonal Rollbar, which is engineered to provide progressive pronation control and enhanced transitions from the midstance to the propulsion phase of foot contact, and the HPR Green, an outsole compound that has wet-dry traction for skid-resistance. The Brooks Beast is made in sizes for both men and women.

Nike Zoom Vomero+5

The Nike Zoom Vomero+5 is a women's shoe designed for under-pronators, or high arches, and is modeled to accommodate the shape of the female foot which usually has a wider forefoot than the male foot. The interior of the shoe is seam-free, allowing for minimal irritation as result of a close-fit, and has stretch mesh panels that help to lock down the midfoot while stretching and flexing the foot for support. The Nike Zoom Vomero+5 also has a more segmented crash pad than recent models, which enhances the cushioning effect of the shoe while allowing for a smoother run. Additional special features of the shoe include open mesh along the top of the shoe to enhance breathability, reflectors for low light, an external heel wrap that secures the foot, arch support and flex grooves.

Tags: Asics Evolution, Brooks Beast, high arches, Nike Zoom, Nike Zoom Vomero

Tips To Lose 10 Pounds

There are healthy ways to lose weight without fad diets or unnecessary stress.

While 10 pounds may not seem like a lot, it can make a difference in zipping up those favorite jeans or wearing that fitted dress without a problem. You can easily gain 10 pounds during a holiday season or a time of inactivity or illness. Fortunately, it can also be taken off in a relatively short amount of time as well.

Commitment

Losing 10 pounds requires a commitment. Identify a reasonable goal that is within your ability to reach without stress and frustration. Deciding to lose 10 pounds in a week is not a safe or realistic goal. Furthermore, you are setting yourself up for failure, causing frustration and possibly leaving yourself worse off than you were to begin with. Losing 10 pounds over several weeks or a month, however, gives you ample time to replace bad habits with good habits and a creates better chances that you will stick to your commitment. Before starting any diet plan, check with your doctor.

Exercise

Exercise can take many different forms depending upon your abilities, interests, available time and finances. Exercise tones and strengthens your muscles and helps you lose weight by burning fat. Walking or jogging alone or with friends is an inexpensive way to incorporate exercise into your daily routine. In the house, you can lift cans of food, do leg, body and arm stretches and even jog in place. Time at a gym each day provides another way to add exercise to your daily routine and can be a good break from daily responsibilities.

Nutrition

A healthy diet is a central part of any weight-loss goal. A few key concepts will make reaching your goal much easier. First, it is very important to stay hydrated in order to encourage the body to eliminate toxins and facilitate weight loss. Second, weight loss and gain are a direct result of how many calories you consume versus how many you burn. Therefore, you must sensibly limit the amount of calories you take in. Third, as important as the number of calories is the type of calories. Start eating a well-balanced diet high in fruits and vegetables. Eat whole grains and limited amounts of whole fat dairy. Limit meat consumption. Whenever possible, purchase free-range and/or organic dairy, meat and vegetables. The fewer hormones, fertilizers and other chemicals in your body, the more you are likely to eliminate fat. Finally, eat slowly and deliberately, avoid salt, sugar and processed foods.

Don't Quit

If you go off track and don't stick to your diet, don't get frustrated and give up. Don't decide to eat less the next day to make for your failure. These reactions only create more stress and tension around your weight. Be patient with yourself and focus on building healthy habits that will last you a lifetime rather than focusing solely on calories and pounds.

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Why Is Michael Jordan Considered A Leader

Why Is Michael Jordan Considered a Leader?

Michael Jordan is considered one of the greatest basketball players of all time, having earned six world championships during his tenure with the Chicago Bulls and setting a slew of records in the process. His leadership qualities stem from more than his skills on the court, however. Michael Jordon is a leader due to his character as well as his accomplishments.

NBA Career

Jordan was widely recognized as the leader of the Chicago Bulls, and his on-court statistics back that claim up: He led the league in scoring seven times from 1987 to 1993, then three more times from 1995 through 1998. His ability to share the ball and work with fellow players such as Scottie Pippen and Dennis Rodman earned the Bulls three consecutive world championships from 1991 until 1993 and three more from 1996 through 1998. During those championship runs, Jordan led both by example and by keeping his eyes on the shared glory of a title rather than personal statistics and fame.

MVPs

Jordan won the NBA's MVP award five times between 1987 and 1998, a figure exceeded only by Kareem Abdul-Jabbar (though Wilt Chamberlain also has five MVP awards). He also won the NBA Finals MVP award all six times the Bulls claimed the championship, cementing his importance to the team. He made the NBA's All-Star team 14 times and was selected as the All-Star Game's MVP three times.

Olympian

As a college student, Michael Jordan played on the 1984 U.S. Olympic basketball team, winning the gold medal in the sport with his teammates. He was again selected for the 1992 Olympic team, which included other NBA legends such as Magic Johnson and Larry Bird. Even among such stellar teammates Jordan shone, leading the team with an average of 17.1 points per game in their successful drive for the gold medal.

Endorsements and Business Dealings

Jordan's leadership qualities became a cultural phenomenon when he moved into the realm of endorsements. Nike shoes created an entire brand of sneaker centered around him-the Air Jordans-and he was also featured in high-profile campaigns for Wheaties cereal and Gatorade beverages. He then starred in a 1996 movie, "Space Jam," opposite an animated Bugs Bunny. The endorsements had a profound effect both on the profile of the associated brands and in the image of the NBA among the public-so much so that the "Journal of Advertising Research" coined it "the Michael Jordan Phenomenon" in 1997.

Legacy

"Sports Illustrated," ESPN and other sports media outlets have cited Jordan's influence on players who came after him. Subsequent NBA stars such as Kobe Bryant and LeBron James name Jordan as a role model, and numerous up-and-coming players have been dubbed "the next Michael Jordan" by members of the media, a sign of how much of an impact Jordan had on the game.

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What Is The Stock Symbol For Apple Computer

You only have to see the many people with iPods and iPhones to realize that Apple Inc. has some winning product lines. If you are interested in finding out more about the company from the investor's perspective, you'll need the stock symbol for Apple Computer. In addition to the stock symbol, this article gives you an overview of the company's products, finances and history. Under Resources, you'll find a link to Apple's Investor Relations website for more information.

Identification

Apple Inc. (formerly Apple Computer) is traded in the United States on NASDAQ with the stock symbol AAPL. In addition, the stock is listed on the Frankfurt Exchange in Germany using the symbol APCD. You can use either to find stock quotes and information on the company on financial websites. As an alternative, Apple has daily stock quotes on its American investor's website (see Resources).

History

The first Apple was a personal computer kit marketed by Apple founders Steve Jobs, Steve Wozniak and Ronald Wayne (who sold his share in 1977 to the others for $800). They incorporated the business the following year and introduced the Apple II, which featured an open architecture and color graphics that drew praise--and customers. With the later addition of the first business-quality spreadsheet software, the Apple graduated to a serious business tool. The company went public in 1980. In 1984, Apple introduced the Macintosh computer and LaserWriter, the first moderately priced laser printer. However, the challenge of the rising power of Microsoft nearly ended Apple's history. After losing much of its market share, the company joined with IBM and Motorola to reconfigure its product line, introducing the iMac shortly thereafter. Apple's fortunes turned more to consumer electronics, with a chain of retail stores inaugurated in 2001 and the spectacular successes of the iPod and iPhone.

Types

Headquartered in Cupertino, California, Apple markets computer hardware, software and consumer electronics both wholesale and through a chain of retail outlets. Major lines besides the iPod and iPhone include the newest Mac and iMac computer systems, peripherals and software developed by Apple Inc.

Size

The company's stock was originally offered in 1980 at $22 a share and has split many times since. Apple employs tens of thousands of people.

Features

Apple Inc. provides excellent information resources on its Investor Relations website, including annual reports, SEC filings and other financial documents. Current stock prices are updated several times daily. Apple also offers stock charts and historical financial information.

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Where Buy Thigh High Socks

Socks are worn to keep the feet warm and dry from perspiration, but socks may also be worn for style and sex appeal. Looking for thigh high socks can be a fun thing to do once you shop for them. These days there are many styles to choose from, so don't be surprised if you wind up buying more pairs than you planned on purchasing. The following strategy will help you find the thigh high socks you want.

Types

Before beginning your search, try to determine the type of thigh highs you want. Determine if it's comfort and warmth you're looking for in socks that hug your thighs, or if you're more interested in making a fashion statement. Is it a sexy look you're after, or do you need thigh high socks that will improve the blood flow in your veins, or help with the swelling in your legs? Maybe you want to show off your thigh highs when you roller skate in the rink. Ask yourself these questions so you will know exactly what type of thigh high socks you want and where to go to find them.

The Right Store

Once you know the type of thigh high socks you want to purchase, finding a store that carries them is the next step. If comfort and warmth are what you're after, shop for your thigh high socks in a sock specialty store. Look for high-fashion and sexy thigh high socks at this type of store as well. Many of these stores also carry fish net thigh high socks, thigh high socks that lace up the back, bulky knit thigh high socks and thigh high socks trimmed with beads, ribbons and bows. A lingerie shop may also carry sexy thigh high socks. If you're a bride-to-be, you may want to tuck a few pairs of these thigh high stockings in your suitcase before you go on your honeymoon. If you need thigh high stocks for health reasons, look for them in a store that sells support hosiery or compression socks. There are also many sites on the internet that sell thigh high socks.

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