Tourist Safety In New Orleans

Tourist Safety in New Orleans

Although the violence in the wake of Hurricane Katrina introduced the world to the sometimes-dangerous underbelly of New Orleans, Louisiana, the tourist areas of this historic city are generally safe. Police presence is high and the risk of injury low. Nonetheless, New Orleans is a big city and proper precautions are essential to ensure tourist safety.

Boundaries

Post-Katrina, many New Orleans neighborhoods are in a state of transition as new areas become gentrified. Rather than trying to navigate the maze, when in the French Quarter, stick to the traditional boundary lines of Rampart, Esplanade and Canal Streets where you will find a large number of tourists and residents.

Con Games

Con games are an easy way for New Orleans hustlers to separate tourists from their money. If someone says "I bet I can tell you where you got them shoes," smile and keep walking. If you run across teens and children with bottle caps on their shoes tap dancing for donations, plan to donate or keep walking--or be harassed endlessly by their older siblings. Locals sometimes befriend tourists, get them drunk and then play on the "friendship" to get cash for "rent" or "medicine." The dancers at New Orleans' famous strip clubs are notoriously good at convincing drunk tourists to tip far more than they had in mind.

Cemeteries

New Orleans' above ground cemeteries are breathtaking, but see more than their share of crime. Visit the cemeteries in a group or take one of the city's many guided cemetery tours.

Taxis

Taxis are plentiful and inexpensive in New Orleans. If you have been drinking, are unsure of exactly where you are going, or are uncomfortable in any way, hail a cab so you can be sure to get to your destination safely.

Drinking

Drinking is New Orleans' favorite pastime. When you are drunk, you are more likely to lose track of your money or take increased risks. Know your tolerance and plan ahead. Don't carry large sums of money with you. Travel in groups, and pay attention to your surroundings.

Tags: more than, Safety Orleans, Tourist Safety Orleans

Tips For Training At Altitude

Most people acclimate to high-altitude training in about 10 days.

When training at high altitudes, the human body must adapt to the lower air pressure available, which makes it hard for oxygen to enter the blood and be used by muscles. The body initially responds by increasing its heart rate to get more oxygen throughout the body. Over time, the body will create more red blood cells and capillaries to help produce and carry more oxygen. According to National Outdoor Leadership School Wilderness First Aid Guide, about 80 percent of people are able to adjust after 10 days, and 95 percent are able to acclimatize by six weeks at altitude.

Monitor Nutrition

Higher altitudes will affect the body's appetite and metabolism. Individuals usually experience a decrease in appetite but an increase in metabolism because of the extra work the body must do to carry oxygen throughout the body. Barry Braun of the University of Massachusetts estimates that an individual's metabolism can increase by 100 to 200 calories per day. A loss of appetite and an increase in metabolism can result in insufficient energy, vitamin deficiencies and muscle loss. Individuals should adjust nutrition to maintain sufficient energy when training at altitude. Because of a decrease in the body's ability to use fat as an energy source, a high-carbohydrate diet is suggested. Janet Pidcock of Peak Performance recommends that diets composed of 70 percent carbohydrates are appropriate for high-altitude training.

Hydration Recommendations

Dehydration is common when training at altitude. Cooler air temperatures can lead to less thirst and less sweat levels, resulting in individuals drinking less water. More water vapor is exhaled at altitude because of the increased heart rate and rapid breathing. Drink two to three times more fluid than when training at lower elevations. Minimize alcohol and caffeine during the first few days, as altitude increases the body's sensitivity to alcohol and sedatives.

Sun Protection

Sun rays are much stronger at altitude than at sea level because of the thinner air. Sunburns and skin damage occur easier and more often. When training outside, use sunscreen with both UVA and UVB protection, especially during 11 a.m. and 2 p.m. when the rays are the strongest.

Training Recommendations

Individuals will notice a decrease in their ability to exercise when training at altitude. Dr. Robert Girandola at the University of Southern California estimates that above 5,000 feet, cardiovascular fitness decreases 10 percent to 11 percent for every increase of 3,000 feet. If running an eight-minute mile pace at sea level was 70 percent intensity, then at 8,000 feet it would be an intensity of 80 percent. Reduce your exercise intensity by 10 percent when adjusting to altitude.

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What Is Better To Lose Weight Walking Outside Or On The Treadmill

Is exercising on a treadmill better than walking or jogging outside when it comes to working out to lose weight? It all depends. Each method has distinct advantages as well as limitations. The answer to which method provides a better workout for you is contingent on fitness level and what works best for you.

Level of Challenge

Walking outdoors provides a greater level of challenge on many fronts. Outside, you have to contend with wind resistance. There also is unpredictability of the course, such as dips in the road, people and obstacles in your path, which may call for you to stop and start suddenly, or make side-to-side movements. There are changes in terrain, which may alternate between concrete, grass, gravel, dirt or sand. And there is the need to sometimes manage upward and downward inclines. The range of challenges to your muscles makes for a more dynamic workout than what you can simulate on a treadmill. However, the level of control you have with a treadmill not only reduces the risk of injury, but can also be more demanding with respect to the consistency of speed you're pressed to maintain. Outside, you naturally speed up or slow down, based on the variables you encounter. The only way to cheat the speed on a treadmill is to hold onto the bars.

Enjoyment

It's a matter of personal taste. For some people it's easier to take their mind off the effort they're exerting when they work out on a treadmill because they can watch TV, listen to music or even read. They also don't have to deal with the elements outdoors. Indoors on a treadmill, weather is non-factor. You don't have to be concerned with allergies being aggravated, and the time of day you choose to work out is irrelevant. This may be preferable for some people. For other people, the consistency of exercising on a treadmill may translate to monotony. Some favor the fresh air of outdoors, the difference in scenery and the constant changes encountered throughout the course. The question is which scene holds more appeal to you? Which will you be more inclined to actually do on a regular basis? Because it doesn't really matter which method is technically most effective if you're less inclined to follow through.

Calorie Expenditure

So which is the more effective calorie burner, outdoor walking or a treadmill? Studies vary. Some suggest that by raising the treadmill incline 1 percent to compensate for resistance factor, you get an outdoor workout, coupled with the consistent speed offered on the treadmill. You probably burn more calories on a treadmill than outdoors because you tend to run faster longer. Other suggest that the greater range of challenges encountered outdoors makes it a more effective calorie burner. The difference, however, is nominal. Greater consideration should be given to the level of challenge and enjoyment that best meets your needs and tastes.

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What Are Personal Goals

What are Personal Goals?

A goal is a result which requires effort to meet. Personal goals are goals set by an individual to influence the direction of his efforts. Personal goals are dreams trying to become reality.

Significance

Personal goals are sensible and achievable. They are challenging, but realistic. They take effort to attain. They inspire an individual to do more, achieve more, and become a better person.

Features

Personal goals focus on personal life, who you want to be, what you want to achieve. They can inspire improvements in all areas of life. Career, family, hobbies, education, finances, and physical fitness are some of the aspects of life to which personal goals can be set.

Benefits

Personal goals are used to improve quality of life, love, and happiness. They inspire a positive behavior that helps work to achieve a desired outcome. They are used to take a dream and make it reality.

Potential

Personal goals recorded in a highly visible area will be a constant reminder of a desired outcome. A set of written personal goals have motivated many highly successful people. Oprah Winfrey, Abraham Lincoln, and Ronald Reagan have all been vocal about the importance of goal setting in their successes.

Timeline

Personal goals are meant to be accomplished in a set time; this may take as little as one day or many years to achieve. A set personal goal of buying a dream house may take years, but setting it as a personal goal inspires a higher level of effort toward the goal.

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What Are The Benefits Of Teamwork In Hospital

Working in a hospital is stressful; teamwork will create less tension among workers.

Often effective teamwork in hospitals can be disrupted by diverse styles of management, gender and status differences, lack of communication and competitive demands on different departments. Teamwork among the members of a hospital can result in better patient care and a more enjoyable work environment, if everyone remembers that the main goal is the same: quality health care.

Better Patient Care

Priorities are necessary in hospital settings. Just because a doctor has been employed by the hospital for many years, it does not mean that his patients, lab work or demands are any more important than those of other doctors, or other members of the staff. If proper teamwork regulations are in place to establish priority, better patient care will result and the hospital as a whole will be a less stressful environment (see ref. 2).

Quality Work Environment

People who work in a hospital situation know manage high-stress situations, but frustrations can build. Working as a team will reduce situations where an employee feels overwhelmed by his workload or the temperament of an unpleasant staff member. Compassion and common courtesy are appropriate not only when communicating with patients; they are also vital in how you treat your coworkers.

Cost Cutting Benefits

Teamwork will not only cut down on duplicating efforts within a hospital setting, it also will cut costs (see ref. 1). During tough economic times, hospitals and health care providers decrease their number of employees in order to save costs. If everyone does his job in an efficient manner and is aware of the needs of other staff members, he can contribute to the overall morale. If for instance, he passes by the lab on the way to another department to pick up something for a coworker, he will instill a sense of camaraderie in that employee and make her want to do the same for others.

Improved Communication

Effective teamwork skills rely on basic communication within departments and all personnel. Often, different floors, wings and buildings of a hospital can seem like they are worlds apart, yet they all have the same goal. Using the intranet, regular staff meetings and high-priority e-mails will keep all members of the team updated on current policies, parts of the team that are short-handed and any aspects of the job that need fine-tuning.

Tags: Benefits Teamwork, better patient care, health care, patient care

The Health Benefits Of Turmeric Powder

The Health Benefits of Turmeric Powder

The health benefits of turmeric powder have been known for centuries. Recently, scientists have uncovered how turmeric powder benefits health. The exciting news that curcumin, the main constituent of turmeric, has genuine disease fighting capabilities should lead to the development of more potent curcumin compounds that could help fight a variety of diseases. Recently, scientists discovered how curcumin in turmeric behaves at a cellular level to provide health benefits--information not previously known.

History

Turmeric is widely used as a spice in South Asian recipes. Turmeric health benefits include use as a tonic for a variety of maladies that include wound healing, aiding digestion disorders, as an anti-inflammatory and as an anti-bacterial.

Benefits

Discovery of the health benefits of turmeric is nothing but good news. Developing disease-fighting compounds from nature can eliminate harmful side effects that come from synthetic pharmacologic agents. Natural health enthusiasts have already discovered how turmeric can lead to better health.

Potential

Researchers have been studying the health benefits of turmeric powder for years, discovering that curcumin found in turmeric boosts immunity and reduces cytokine (a marker of inflammation) levels in the body. The results of research make turmeric powder appealing for use in a wide array of diseases, including heart disease prevention, Alzheimer's disease, diabetes and cancer. A more recent study shows that curcumin in turmeric enters the cells of the body and "induces segmental ordering in the membrane," acting like a pharmaceutical drug.

Features

Turmeric creams, poultices, teas and milk laced with turmeric powder can be used for healing. Turmeric capsules can also be purchased to tap into the health benefits of curcumin in turmeric powder.

Warning

It is safe to use turmeric powder for its potential health benefits. High intake of turmeric can cause gastric upset. No other ill effects have been found when using turmeric powder to benefit health. Tell your health care provider if you are using turmeric powder supplements.

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What Are Meter Runs

Most track and field events are measured in meters.

Meter runs are a series of runs in recreational, amateur, scholastic, and professional track and field ranging from 55 meters to 10,000 meters. Meter runs are contested in the Olympics and world championships each year, and are competed on both indoor and outdoor circular tracks.

Short Sprints

Short sprints are anything between 55 and 200 meters. The 55 meter dash and 60 meter dash are only run indoors. The 150 meter dash is competed occasionally in special outdoor events. As of July 2010, Usain Bolt of Jamaica holds the 100 (9.58 seconds on 8/16/08) and 200 (19.19 on 8/20/08) meter dash world records, both set during the 2008 Beijing Olympics.

Long Sprints

Long sprints range in distance from 300 meters to 600 meters. The most commonly contested event--and only Olympic event--in this sub-genre is the 400 meter dash. The world record 400 is held by Michael Johnson of the United States, a 43.18 run in 1999.

Middle Distance

Middle distance races include everything from 800 meters up to 3,000 meters. The 1,000 is run in college competitions, but is not common elsewhere. The 1,200 is run as the first leg of the distance medley relay. The 2,500 is run only in middle school cross country. The 3,000 is an NCAA event and run in international competition, but not in the Olympics. The 800 (world record of 1:41.1 by Denmark's Wilson Kipketer on 8/24/97) and 1,500--often considered the "metric mile" (world record 3:26 by Morocco's Hicham El Gueroujj on July 14, 1998) are contested in the Olympics.

Long Distance

Long distance races range from the 5,000 meters to 10,000 meters, each of which are contested in the Olympics. The 4,000 is a common distance in youth cross country races, the 6,000 is run by college women in cross country and the 8,000 is run by college men. The world 5k and 10k records are both held by Kenenisa Bekele of Ethiopia, who has run times of 12:37 (May 5, 2004) and 26:17 (Aug. 26, 2005), respectively.

Hurdle Races

Hurdle meter races are run over many distances between 60 and 3,000 meters. The 60 is only run indoors. The 110 (for men) and 100 (for women) are run in the Olympics, as are the 400 meter hurdles and the 3,000 meter steeplechase.

Tags: meter dash, from meters, from meters meters, meters meters, contested Olympics, cross country, world record

Things To Do In Boston For Kids

The New England Aquarium includes African penguins.

People know Boston for New England clam chowder, the Red Sox baseball team and historical sites related to the Revolutionary War. Massachusetts' capital and largest city also is an education hub featuring such metro-area institutions as Boston College, Northeastern University and Harvard University. Kids also can find plenty of things to do.

Boston Children's Museum

The Boston Children's Museum has encouraged kids to use curiosity and imagination since it opened in 1913. It features interactive exhibits that teach about the arts, culture, the environment, science, and health and fitness. The exhibits include an art studio where kids can make projects with their parents, a construction zone where kids can pretend to work on a building site, and a Japanese silk merchant's house that teaches about Japan's culture. Adults must accompany children under age 16.

Boston Children's Museum

308 Congress St.

Boston, MA 02210

617-426-6500

bostonchildrensmuseum.org

Museum of Fine Arts, Boston

The Museum of Fine Arts, Boston, has almost 450,000 items of art and dozens of collections, as of 2010. Items such as musical instruments from around the world should appeal to children, and the museum offers programs geared for kids and families. The red Family Art Cart, stationed in the Sharf Visitor Center, gives away self-guided activities like puzzles and ancient Egyptian mysteries for kids and parents to do together in the galleries. The cart, available two or three days a week, also offers sketch books, colored pencils and books. The museum also offers a family guide for seeing the museum through children's eyes and presents family-focused events such as art workshops all year.

Museum of Fine Arts, Boston

Avenue of the Arts

465 Huntington Ave.

Boston, MA 02115

617-267-9300

mfa.org

New England Aquarium

The New England Aquarium offers children's activities such as the Sea Squirt program, a series of four classes for toddlers and preschoolers and their parents. The program includes art projects, games, songs and stories. The aquarium also sponsors field trips to aquatic habitats for kids age 5 and older and their parents. Plus, children can gaze at animals such as African penguins, jellyfish and Atlantic harbor seals, visit exhibits including an Amazon rain forest, and watch IMAX movies.

New England Aquarium

1 Central Wharf

Boston, MA 02110

617-973-5200

neaq.org

Tags: England Aquarium, Arts Boston, Boston Children, Boston Children Museum, Children Museum, Fine Arts, Fine Arts Boston

Winter Running Apparel For Women

Winter roads present a distinct set of concerns for runners.

Running apparel comes in a wide range of options for women, and the possibilities only get more complicated when it comes to winter gear. While a summer run can be completed in a comfortable T-shirt and shorts, you will need to be more thoroughly prepared for winter activities. Some special concerns come into play with cold weather and darker evenings.

Footwear

Trail running shoes are much better for the job than other types of running shoes. These provide additional grip to help keep runners strong and steady on slick, snowy roads. Those with waterproof uppers or liners are best. Some trail running shoes, such as La Sportiva Ultranord Gore-Tex Trail Running Shoes for Women, come with separate ankle gaiters for added protection from the elements.

Layers

Apparel that consists of several lightweight layers is ideal for winter running conditions. Women should begin with a base layer of long underwear and build on this with a vest to keep the core warm and an outer shell. Comfortable stretch pants and a waterproof Gore-Tex jacket work well. Those who run on a regular basis may be more inclined to invest in top-quality gear for the occasion, such as women's winter jackets designed for running. Those building layers from their existing wardrobe should focus on comfortable fabrics that aren't too bulky or heavy.

Safety

Winter brings shorter daylight hours, resulting in an otherwise well-lit evening run becoming dark and hazardous. Drivers are less likely to expect runners to be out in the colder weather. Winter running apparel should include plenty of light reflective surfaces for safety. Wear bright colors and include light-reflective accessories in your apparel. Apply light-reflective tape in an array of neon colors to jackets and pants to make your outfit more readily visible.

Accessories

The right socks, gloves and head gear are as important as clothing for a winter run. Women should wear lightweight gloves to protect their hands from the chill. Full-length socks keep feet warm and dry. A loose knit hat helps keep the head warm, but avoid anything too bulky. As you warm up, head wear may end up stashed in a pocket. Keep this in mind and don't rely on your hat to keep your hair out of your face for the entire run. Come prepared with a headband or hair elastic as well.

Considerations

When putting together an outfit for a winter run, plan to dress as though the conditions are about 20 degrees warmer than they actually are. You may start out chilly, but the exercise will quickly warm you up and overdressing can cause you to become too hot. It is important to opt for wicking fabrics. If your layers quickly get soaked with sweat, you run the risk of getting chilled in winter conditions.

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What Would Cause Calves In Legs To Tighten Up

High heels are a common cause of calf tightness.

Tight calf muscles pose a common problem for runners and other athletes. The calf muscles consist of the large gastrocnemius muscle and the deeper soleus muscle. When these muscles tighten up, even everyday activities, such as walking, can become painful. The calf muscles may tighten up gradually and loosen up during running, or may tighten up or spasm only during running. According to The Sports Injury Clinic, most cases of calf tightening can be treated by stretching or sports massage.

High-Heeled Shoes

High-heeled shoes hold the calf muscles in a shortened position for hours, while the wearer may walk great distances and up stairs. After prolonged time in this position, the calf muscles shorten and become tight, especially when they are challenged by flat-soled shoes that require the muscle to stretch into a normal position. Wearers of high-heeled shoes suffering from tight calves should stretch their calf muscles frequently and thoroughly and remove the shoes for a stretch whenever possible --- for example, when seated at a desk.

Overuse

Runners and athletes, especially those who run frequently or uphill may experience overuse injuries. Overuse may result in micro tears in the calf muscles that cause them to spasm, cutting off blood flow, which can lead to further tightening. Overuse injuries to the soleus muscle are common, and may be accompanied by pain in the mid-calf region. The Sports Injury Clinic recommends ice, ibuprofen and rest to allow the calf muscles to recover from injury, followed by maintenance of a reasonable exercise plan that includes plenty of stretching. Anyone who has experienced a calf injury or swelling should consult a medical professional.

Lateral Compartment Syndrome

Athletes, or anyone who trains rapidly and intensively --- such as for a marathon --- may experience calf tightening as a result of lateral compartment syndrome. Calf muscles essentially outgrow the connective tissue sheath that surrounds them, causing the sheath to press on the muscles resulting in tightness and pain. This syndrome may also be caused by traumatic injuries, when bleeding or swelling causes the muscle to tighten within the sheath. The Sports Injury Clinic recommends sports massage to help loosen the sheath while the athlete undergoes a period of rest from exercise.

Biomechanical Imbalance

The muscles of the human body work to stabilize joints so that other muscles are able to function properly and often serve as opposing forces that perform two halves of a movement. Sports training and weight lifting may result in imbalances, and muscle weakness in one area of the body may result in overexertion of another area. The Flexibility Coach and The Sports Injury Clinic recommend strengthening the shin muscles to properly balance the lower leg and strengthening the thigh and hip muscles to stabilize the joints of the leg and improve function.

Tags: calf muscles, Injury Clinic, Sports Injury, Sports Injury Clinic, calf muscles, calf tightening

Turning Sixteen Party Ideas For A Boy

Allow your teen to choose the party that he wants for his 16th birthday.

Sixteen-year-old boys and 16-year-old girls are very different. Most girls look forward to their "sweet 16" party and want to plan a big event. Boys typically only look forward to the 16th birthday because it gives them the ability to drive. However, many teen boys still enjoy a party for their 16th birthday. Stay away from anything that might be seen as girly to avoid embarrassing him. Allow him to choose what he wants to do and plan the event accordingly. Does this Spark an idea?

Gaming Party

Provide the birthday boy and friends with games to play all day or overnight. These games could be video games, computer games, board games or sports games outdoors. Allow your son to choose what games to offer at the event. Allow the boy's friends to bring their gaming equipment and portable televisions so that all guests can play games at one time. The boys will be able to network the computers or video game consoles so that all guests can play the same game. Provide the boys with plenty of food, drinks and snacks.

Scavenger Hunt

Some boys may like an active scavenger hunt party for their 16th birthday. A scavenger hunt allows boys to eliminate excess energy by driving around town to find all of the items on the list. Make the items challenging to keep the boys occupied all day. Have the boys find local landmarks, historic sites or unusual items such as a car with painted flames, a turquoise house or a certain kind of animal. The boys go out in small groups to find the items and take pictures. The first team back wins.

Amusement Park

Teen boys love visiting an amusement park or arcade. Depending on what options are available, book an amusement or arcade party for your 16-year-old and his friends. Provide each guest with a specific budget so that the party does not get too expensive. Many amusement-style venues also offer food and drinks and offer birthday packages that offer a variety of services for a set price. Some locations even provide a birthday cake for the event.

Hanging Out

A 16-year-old boy may not want a large event for his 16th birthday. Some boys might feel more comfortable just hanging out with a few friends at home or at a local hang-out place. Do not pressure your son into having a party that he does not want. If your son chooses to hang out on his birthday, provide him and his friends with plenty of food, drinks and snacks. Even if your son chooses a low-key party, you can still celebrate with cake and ice cream.

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The Salary Of Track Officials

Track and field sports have a variety of competitive events that require officials to oversee. Track officials closely monitor these events to ensure accuracy in distance throwing, jumping and running events, and that athletes adhere to rules and regulations. The U.S. Bureau of Labor Statistics estimated the salary for track officials under the broad occupational title of umpires, referees and other sports officials in May 2010.

Salary

Track officials can work in a variety of industries related to amateur and professional track and field competitions. Most track officials played track and field sports in the past and understand the rules and regulations of one or several events. Employers require passing an exam to ensure each track official has specific knowledge of the sport. Organizations such as the USA Track and Field, which is the governing body for track and field sports in the United States, requires different levels of certification to officiate sporting events. The average salary for this occupation was $28,900 per year in 2010.

Percentiles

Salaries vary depending on the level of competition track officials oversee. Many of these professionals work part time. Salaries ranged from $16,310 to $50,350 per year, including the BLS's 10th through 90th percentiles. The 25th percentile earned $18,180 per year and the 75th percentile earned $34,100 per year.

Industries

Among the amateur and professional sports industries track officials work in, the spectator sports industry paid an average salary of $27,050 per year. In schools, including elementary, middle and high schools, the average salary was $36,320 per year. Local government agencies paid an average salary of $27,420 per year.

Job Outlook

Among all athletes and sports officials, the BLS expects 23 percent growth between 2008 and 2018. Employment of umpires, referees and sports officials is expected to increase 10 percent during this timeframe. The best opportunities are expected for part-time sports officials for high school events. Growth is expected due to many officials retiring through 2018 and the growing interest of those participating and watching many spectator sports.

Tags: average salary, sports officials, average salary year, field sports, salary year, amateur professional, earned year

What Meals Did The Spartan Men Eat

Ancient Sparta's men would eat a well-rounded diet.

Ancient Sparta was one of the most feared and respected city states within Ancient Greece. The Spartans exercised a philosophy on life that was very different from other Greek city states, such as living in a city without walls and forcing all men to dedicated their lives to the military. Boys were reared from childhood for the sole purpose of providing protection to Sparta, enduring grueling military training. Coupled with this training was a diet consisting of many differing food groups that forged Spartan men into supreme fighting machines. Add this to my Recipe Box.

Cereals

Cereals were a staple of the Spartan diet.

Cereals made up the bulk of the Spartan diet. The two main grains consumed by Spartan men were wheat and barley. Heavy breads or flat cakes were made by softening the grains in water and then grinding them into a flour paste. In Ancient Sparta's time, this was dried in the sun to form cakes, as stone ovens were not in use yet.

Fruits and Vegetables

As in any well-rounded diet, the Spartans made great use of fruits and vegetables. Fruits and vegetables of this time were very expensive due to Greece's agriculturally challenged rocky landscape. These foods included a wide variety such as apricots, grapes, dates, eggplants, potatoes, green beans, olives and okra. Olive oil was mixed in with virtually every dish of the Spartan diet.

Meat and Seafood

Deipnosophists, the ancient book about banquets, tells of Milo of Croton, a Greek wrestler that "would eat 20 lbs. of meat and as many of bread, and drink three pitchers of wine" before an Olympic competition. This kicked off a meat craze within Ancient Greece. Spartan men would hunt for their meat as well as consume domesticated animals such as ducks and pigs. Seafood also played an important role in the Spartan diet.

The Black Broth

The most well-known food consumed by Spartan men is the black broth. The only source for the ingredients comes from the book Deipnosophists; this black gruel consisted of pork, blood and vinegar. This mixture was a great point of pride among Spartan men and of much derision by outsiders as evidenced by one ancient source quoted as saying "no wonder the Spartans prefer to die, 10,000 times."

Tags: Spartan diet, Ancient Sparta, Ancient Greece, city states, consumed Spartan, well-rounded diet, within Ancient

Why Do People Get Stomach Cramps When They Run

Why Do People Get Stomach Cramps When They Run?

Even the experts cannot fully explain why some runners are troubled by stomach cramps when they run. The clues lie in which treatments effectively relieve the cramps once they begin.

Slow Down

Adjusting your pace to make the effort of breathing easier often relieves cramping. Greater exertion and running at a pace which outstrips the oxygen need by the muscles can also set the scene for potential cramps.

Fatigue

When a runner tires, form begins to slip. Poor balance and posture may lead to ragged breathing patterns--shorter, shallow, faster sips of air higher in the lungs. This combination can lead to a cramp or side stitch.

Dehydration

Failure to drink enough water can lead to an imbalance in electrolytes and cause cramping because the muscles are not working optimally, not getting the fuel they need, and not experiencing the lubrication and detoxifying effects water brings.

Extreme Conditions

The greater the heat or cold, the harder the impact on your body with each step. This can stress the muscles which power breathing.

No Air

Greater exertion makes it more difficult to maintain form or acquire adequate oxygen to feed muscles. This lack of oxygen may lead to cramping.

Tags: Cramps When They, Greater exertion, People Stomach, People Stomach Cramps, Stomach Cramps When

Things To Do In San Francisco At Thanksgiving

The city of San Francisco is quiet on Thanksgiving. Museums and attractions are closed. Public transportation runs on a reduced schedule, and businesses are closed for the holiday. However, there is no need for boredom. Join runners and walkers at a joyous Turkey Trot. Go mountain biking with dedicated riders on a long-favorite trail. Indulge yourself in a Thanksgiving meal. Walk it off on the streets of the city by the bay.

Turkey Trail Trot

Stretch your legs in the traditional Turkey Trot 5-mile run in Golden Gate Park. You may also walk the 3-mile Pilgrim Promenade from the same starting point at the polo grounds in the Park. Kids can get in on the act with the 100-meter Gobbler Chase. Many participants dress up in Thanksgiving theme costumes.

Fast Twitch Productions

Attn: Chief Executive Turkey

San Francisco, California

(415) 595-6934

www.turkeytrailtrot.com

Mountain bike the Thanksgiving Appetite Seminar

Celebrate the classic mountain biking experience at the interestingly named Thanksgiving Appetite Seminar. As noted in "Mountain Biking the San Francisco Bay Area: A Guide to the Bay Area's Greatest Off-Road Bicycle Rides", the trail includes a ride down Repack where the first downhill mountain bike race was held. The Thanksgiving ride is not officially organized, but riders gather faithfully at the Java Hut in the small town of Fairfax, California to face the challenge together. Prepare for climbing, fast downhills and picturesque views of San Francisco Bay. Bring along snacks to share and a change of clothes after fording the wet areas near trail's end.

Brunch and a room at the Marines' Memorial Club

Settle in for a holiday hotel stay and Thanksgiving brunch at the Marines' Memorial Club on Union Square. Work-out passes to ClubOne Fitness Center on the first floor give access to fitness equipment, massages and the heated lap pool. Take advantage of low traffic volumes in the city to walk San Francisco's hills and neighborhoods. Climb the stairs of Nob Hill, Russian Hill or Telegraph Hill. Enjoy a full Thanksgiving brunch in the Commandant's Ballroom. Relax amongst the artifacts and books that honor the Marine Corps in a living memorial.

Marines' Memorial Club

609 Sutter Street

San Francisco, CA 94102

(415) 673-6672

www.marineclub.com

Tags: Marines Memorial, Marines Memorial Club, Memorial Club, Appetite Seminar, Thanksgiving Appetite

What To Wear In Cold Weather For Tennis

What to Wear in Cold Weather for Tennis

When the weather cools enough to tighten up your muscles, but not enough to force you off the tennis court entirely, some smooth dressing strokes off the court should lead to more aces on the court. Dress with care in colder weather to prevent injuries and make the game more pleasurable and productive.

Layers

First of all, dress in layers. You'll be warm enough to step out of your warm car and onto the cooler court, and then you can peel off unnecessary layers as your body warms up.

For instance, you might wear a long-sleeved wicking shirt under your usual tennis polo shirt and cover up with a hooded sweatshirt, vest or both. On the bottom, you can wear your usual socks and shoes as well as shorts (if you think it will be warm enough eventually) covered by a pair of easy-to-remove sweatpants; add leggings if needed. Just make sure you still have a pocket for your tennis balls.

Accessorize

In addition to the layers of clothes, think about the accessories you'll need in colder weather, including sunglasses, a hat or visor and gloves to keep your hands warm. And don't forget about sunscreen and lip balm. Some cold-weather tennis players also recommended heated hand warmers. You can put them in your pockets and put your hands in between points to keep them warm.

Listen to Your Body

Finally, listen to your body. It will tell you if it's too cold for outdoor tennis, if you need more water, if you're wearing too many or too few layers. Give yourself extra time to warm up and cool down and to enjoy your cold-weather tennis games.

Tags: Cold Weather, Cold Weather Tennis, colder weather, cold-weather tennis, warm enough

Wheelchair Tours Of New York City

Wheelchair tours are available in New York.

There are many great tours in New York City that can be educational and entertaining. These tours are are wheelchair accessible and offer personal guides throughout the tour. Physically disabled or handicapped people can enjoy a wonderful experience and see a number of wheelchair accessible tourist destinations. Some of these sites include the Statue of Liberty, Rockefeller Center, Times Square and more.

Family in New York

Family in New York is a tour company offering sightseeing tours and transportation in New York City. The company specializes in creating a unique experience for each guest. According to its website, the company is well versed in wheelchair tours and offers private tours to all sites in the city. It offers special wheelchair tours to Rockefeller Center, Grand Central Station, Saint Patrick's Cathedral, Central Park, Little Italy, Chinatown and other sights. It provides all transportation in a wheelchair accessible van. All prices are based on the areas or tourist destinations.

Big Apple Greeter

The Big Apple Greeter is a hospitality company that organizes transportation and tours for those visiting New York City. The company is comprised of volunteers who are local residents with valuable local insight. They offer resources for travelers with disabilities who wish to tour New York City independently. These resources give information about the accessibility of the tourist sites in New York as well as transportation and other valuable information for those who are disabled. The company also has volunteer greeters in the city to welcome each traveler to New York.

Gray Line New York Sightseeing

The Gray Line New York Sightseeing Company offers tours that are wheelchair accessible. It offers escorted tours which include bus tours with wheelchair accessibility, Broadway show tours, cruise tours, and day trips outside of New York City. The company has been in business since 1926 and has just recently started offering freestyle tours that allow travelers to tailor their own tours based on special needs and interests. This is one of the oldest tour companies in New York.

Tags: York City, wheelchair accessible, City company, York City company, Apple Greeter

Treadmill Miles Vs Road Miles

When you train for long distance running events like marathons, it is important to put in a lot of miles each week to train the muscles of the legs, the heart and the lungs to handle the stress of running for a few hours at a time. Logging running miles indoors on a treadmill can be a useful way to supplement road running; both types of running have their own advantages and disadvantages.

Impact

One advantage that treadmill running can have over road running is the impact on the joints and muscles of the body. Treadmills have surfaces made of plastics and rubber that have a fair amount of flexibility, which pads the joints as the feet stride through miles. Running on hard pavement like blacktop and concrete may be more stressful on the joints and may result in a higher incidence of repetitive stress injuries like plantar fasciitis or pain and soreness in the ball of the foot. That said, most races are held outdoors on roads and other hard surfaces, so if you intend to race it is important to run on hard surfaces for at least part of your training.

Speed

Another feature of treadmills that can be both an advantage and a disadvantage is that you must set them to a certain speed and make a conscious effort to alter speed during your running. This can allow you to maintain an even pace and prevent you from slowing down when you are pushing yourself through a hard training run. On the other hand, the set speed can make you run too fast for too long, which can cause your form to break down and lead to injury. When you run on the road, you will naturally slow down as you tire to conserve energy and maintain your form.

Wind

Wind is another important difference between running on treadmills and the road. When you run on the road, there will likely be at least a breeze, and even when there is no wind, your body moving through the air as you run creates wind. For instance if you run at 6 mph through still air, it is like you are facing a 6 mph wind. When you run on a treadmill you face no wind resistance. This means the body may not be able to cool itself as effectively as normal, since it relies on the evaporative cooling effect of sweat. This can make you sweat more than normal when you run on treadmills as the body tries to compensate. Using a fan can help alleviate this issue.

Obstacles

One advantage of running on roads is that the terrain constantly changes. This forces you to get use to avoiding obstacles and be aware of where you are stepping, which can be important in a road race. Another difference is that roads often include steep and gradual inclines and declines. While treadmills sometimes have the ability to decline or incline, elevation changes provided by roads are more natural and force the body to make adjustments subconsciously. It can also be more difficult to stay motivated on a treadmill when it is possible to stop at any moment; it is not as easy to stop on a road run when you are still several miles from home.

Convenience

In the end, there is not a huge difference between treadmill and road miles in terms of the way it works your muscles--the main reason to choose one over the other is preference and convenience. During cold months or bad weather, it can be great to have access to a treadmill to log miles. Treadmills also allow you to stop in the event of injury, to go to the bathroom, get food and water, or communicate with others during a run.

Tags: difference between, hard surfaces, road running, running have, speed make, When road

What To Do For A Pinched Nerve

MayoClinic.com says the pressure causing a pinched nerve "disrupts the nerve's function, causing pain, tingling, numbness or weakness." A pinched nerve can happen anywhere in the body. Those with a pinched nerve normally "with rest and other conservative treatments...recover from the effects...within a few days or weeks." But it could be serious enough to require a doctor's visit.

Rest

Depending on the affected area, rest can help a lot. If the pinched nerve is in the neck or shoulder, make sure the area is fully supported. Do not compress the area around the pinched nerve as this will cause further pain.

Over the Counter Pain Relievers

Over-the-counter pain relievers can ease discomfort of the pinched nerve and allow internal inflammation to reduce. Avoid muscle relief creams with menthol or heat-inducing formulas. Because you are dealing with a compressed nerve, the cold or hot sensations can be much more acute than with muscle strain.

Other Self Treatment

Treating the pinched nerve yourself by trying to move the affected area in ways that cause pain can actually cause more harm than good. A pinched nerve is not the same as a muscle strain or stiffness, it does not improve temporarily with use. A couple of self-treatment techniques that can help are meditation, hydrotherapy and other relaxation techniques. In a spa or hot tub, do not position the sore area in front of the jets because this can cause additional pain.

Doctor Time

If it has been a week or more and your efforts at home are not working, it's time to go to a doctor. For neck, back or sciatic-related nerve problems, a chiropractor should be your doctor of choice. However, your general practitioner is okay for other areas of the body. There are times, according to MayoClinic.com, when there is too much damage to the area and surgery must be done to alleviate the pinched nerve. Waiting too long to go to a doctor can result in nerve damage. Be open to the treatment options your doctor offers, but don't be afraid to seek a second opinion if you don't agree.

Tags: pinched nerve, pinched nerve, affected area, muscle strain, your doctor

The Causes Of Rhabdomyolysis In Greyhounds

Exertional rhabdomyolysis is common in racing greyhounds, sled dogs and horses.

Rhabdomyolysis is a condition in which damaged skeletal muscles begin to break down. This breakdown releases compounds such as creatine phosphokinase into the bloodstream. In severe cases, rhabdomyolysis can damage the kidneys or even cause death. The form of rhabdomyolysis commonly found in racing greyhounds is exertional rhabdomyolysis, also known as focal rhabdomyolysis, according to the "Introduction to Veterinary Pathology." In this form of the disease, muscle damage results from overuse.

Overexertion

The muscle damage in exertional rhabdomyolysis is focal necrosis of overworked muscles fibers. The necrosis occurs when the blood supply to the muscle fibers is not adequate to keep up with demand. This can occur when a greyhound is raced at a level above its physical capability. If disease or injury interrupts your dog's regular training schedule, give the animal time to build back up to peak performance before racing.

Electrolyte Imbalance

Under normal conditions, hard-working muscles trigger a boost in blood supply by giving out potassium ions. The potassium dilates nearby blood vessels to increase blood flow. If the greyhound is low in potassium or related electrolytes, the dilation effect might be too weak. This can happen if the dog has a pre-existing electrolyte imbalance or if electrolyte depletion occurs during extreme physical exertion. One cause of low potassium in a greyhound is racing too frequently, according to "Nutrient Requirements of Dogs and Cats."

Stress

According to "Welfare of Dogs," rhabdomyolysis is more common among greyhounds that experience stressful conditions. This can include both emotional stresses such as pre-race excitement, overwork or fighting as well as environmental stresses like overcrowding. Keeping or racing a dog in hot or humid conditions is another environmental stress and one that can also contribute to rhabdomyolysis through deyhdration and electrolyte loss.

Tags: blood supply, exertional rhabdomyolysis, muscle damage, racing greyhounds

What To Expect In The First Trimester Of Pregnancy

Along with excitement about pregnancy, women will also notice myriad changes in their bodies during the first trimester. Not all women will feel the same symptoms, but there are common changes a woman might experience.

Nausea

Nausea during the first trimester is common. While it is often called morning sickness, it can happen at any time of day. Nausea occurs because of normal hormonal changes. Eat small, low-fat and easily digestible meals frequently during the day to combat nausea.

Tiredness

As the body prepares for pregnancy, a woman may feel extremely tired. Try to get as much rest as possible to help with the tiredness.

Breast Tenderness

As the first trimester progresses, breast tenderness often occurs. Increased hormonal activity in the woman's body will make the breasts more sensitive.

Frequent Urination

As the enlarging uterus presses down on the bladder, the need to urinate more frequently will occur.

Heartburn and Constipation

Slowed digestion can often lead to heartburn and constipation. Eat small meals more often, and avoid spicy, citrus or fried foods to help with heartburn. Also drink plenty of water and eat foods high in fiber to prevent or aid constipation.

Dizziness

Normal circulatory changes can bring bouts of dizziness. Avoid standing for long periods of time, and rise slowly after sitting or lying down.

Tags: during first, during first trimester, first trimester, help with, women will

Toilet Repair Water Keeps Running

A toilet tank, with the fill valve on the right and overflow tube in the center.

After you flush your toilet, the water should run until the tank is full and ready for the next flush. If the water keeps running and never shuts off, the problem is in the tank. Does this Spark an idea?

Fill Valve

Inside every toilet tank is a fill valve, which begins filling the toilet when you flush. The valve has a float that rises with the water level and shuts off the valve when the tank is full. You can adjust the height at which the float considers the tank "full."

Overflow Tube

The tank also has an overflow tube, which has an opening set just above the toilet's "full" level. If the float malfunctions and the water keeps running, the excess goes through the tube and into the bowl.

Float Set Too High

If the float's "full" position is set too high, water will start going into the overflow tube before the float has a chance to shut off the valve, so the water keeps running. If you see water pouring into the tube when you remove the tank lid, adjust the float height.

Flapper Leaking

The other possibility is that the float never reaches the full position because water is leaking into the bowl around the flapper, the hinged plug that seals the opening from the tank to the bowl. The flapper should form a tight seal after every flush. Put a few drops of food coloring in the tank near the flapper, but don't flush. If you see that color in the bowl, adjust or replace the flapper.

Tags: keeps running, overflow tube, tank full, water keeps, fill valve, full position, into bowl

What To Do When Sod Turns Brown

Provide sod ideal growing conditions to prevent browning.

A homeowner has two options when establishing a grassy lawn -- to plant seed or lay sod. Although more expensive than seed, sod provides instant gratification by covering bare soil with thick grass. However, improper cultural practices, failure to provide good roots-to-soil contact and poor growing conditions weaken the sod, causing it to turn completely brown or feature brown patches or spots. Treat browning sod immediately to control the problem and help it regain natural color and vigor. Does this Spark an idea?

Limit Foot Traffic

Excessive foot traffic and heavy equipment compact the soil, preventing moisture and oxygen from reaching the roots of the sod and causing it to turn brown. Use a core aerator to remove plugs of soil and allow water and oxygen to reach the roots of the sod. Divert the traffic to another part of your lawn or install a stone or gravel walkway to lead people from one point to another without walking over the grass.

Improve Cultural Practices

Sod also turns brown due to excess water or fertilizer. Feeding the sod excessive nitrogen causes it to turn brown and burn. The problem becomes apparent soon after a fertilizer application. Douse the brown spot with water to dilute accumulated nitrogen reserves. Remove brown patches of sod that fail to regain natural color and replace them with fresh patches. Reduce watering if you notice a pool of water long after you irrigated your sod. Roots planted in poorly draining or heavy clay soils fail to absorb oxygen, thus turning brown. Dig out and roll the patch of sod from the soil carefully and install drainage pipes or fill low spots with quality topsoil before laying the sod again.

Treat and Prevent Diseases

Diseases such as brown patch cause sod to turn brown and die in extreme cases. Improper cultural practices increase susceptibility to the disease that infects sod when temperatures remain consistent between 80 and 90 degrees Fahrenheit. Grass that remains wet for long periods of time during warm weather has a greater chance of contracting the disease. Symptoms include a doughnut-shaped spot on the sod with green grass inside. Treat the disease with a registered fungicide applied every 10 days to two weeks until symptoms disappear and the grass regains its natural color and texture. Maintain good cultural practices to limit chances of disease.

Considerations

Frequent dog urination on sod causes the spot to turn yellow and eventually brown. Dog urine contains a high amount of nitrogen that causes grass burn. Douse the area with water immediately to dilute the effect of urine and train your dog to urinate elsewhere. Improper rolling immediately after laying sod prevents direct contact between the roots and soil, causing it to turn brown. Run a roller half filled with water over the sod to remove air pockets and press the roots closer to the soil.

Tags: turn brown, causing turn, natural color, with water, brown patches, causing turn brown, cultural practices

What Does A Blood Metabolic Panel & Lipid Panel Test For

What Does a Blood Metabolic Panel & Lipid Panel Test For?

The basic and comprehensive metabolic panels are blood tests that show information about a patient's metabolism. The lipid panel is a blood test that measures a patient's risk of developing atherosclerosis. These blood tests are widely prescribed by doctors.

BUN and Creatinine

According to the U.S. National Library of Medicine, BUN, or blood urea nitrogen, is a basic metabolic panel test that measures the breakdown of protein by the kidneys. The creatinine basic metabolic test measures the ability of the kidneys to break down creatine from muscles.

CO2 and Glucose

The CO2 basic metabolic panel test measures carbon dioxide in the serum, or liquid portion of the blood, and is used to identify potential electrolyte imbalances, kidney disorders or lung problems. The glucose basic metabolic test measures blood sugar and is used to monitor diabetic patients and to identify the development of diabetes.

Chloride Potassium Sodium

Basic metabolic tests measure blood serum levels of chloride, potassium and sodium to identify electrolyte and body fluid imbalances.

Comprehensive

According to the U.S. National Library of Medicine, comprehensive metabolic panel tests include the same tests as the basic metabolic blood panel ands also test blood levels of albumin, calcium and bilirubin. Other blood tests in a comprehensive metabolic panel include uric acid, total protein and total cholesterol.

Lipid

According to the Mayo Clinic, a blood lipid panel test measures total cholesterol, HDL cholesterol and LDL cholesterol to determine a patient's risk of developing atherosclerosis. Triglycerides are also tested in a lipid panel test.

Tags: basic metabolic, panel test, test measures, blood tests, comprehensive metabolic, metabolic panel

Ways To Paint Your Face

Festivals hire face painters with experience painting generic images.

Face paint is a non-toxic, easily washable form of paint safe for use on sensitive skin. Face painting is popular at carnivals, birthday parties, festivals and other events. Anything can be painted on your face, but there are a few selections you commonly find at face painting stands.

One or both cheeks

Your face can be painted on one or both cheeks. This style of face painting would include single images, like animals, insects, flags or abstract images, on one cheek, or partial animal features, like whiskers, or words, sentences or abstract images on both cheeks.

Entire face

Painting your entire face takes more time than painting one or two cheeks, so children will have to sit still longer. Common face painting subjects are animals, superhero masks and flag colors. Full face painting is popular at zoos, festivals and fairs for children who wish to look like their favorite animals or superheroes.

Mask

A mask style of face paint entails painting around the eyes and over the nose to create a half face mask. Mask styles are typically abstract with the child's choice of colors and styles. This technique is typically available anywhere you can get your face painted and subjects may include spirals, shapes or glitter.

Partial face

Unlike the mask or full face style, the partial face might use the forehead, one total side of the face, or bits and pieces of the entire face. Partial face painting styles include objects like the moon and stars, animals or abstract images. Partial face painting is typically available anywhere face painting is done.

Tags: face painting, abstract images, both cheeks, Partial face, available anywhere

Yoga Certification In Texas

Texas has many trainings through which Yoga Alliance can certify yoga teachers

The Yoga Alliance is the top international certifying agency for yoga teacher certification. It lists dozens of yoga schools in Texas that offer either the 200-hour certification, the advanced 500-hour certification or both. Prices for the programs range from $1,500 to more than $3,000. They can take place either at the yoga schools in the evenings or on weekends or in intensive sessions at retreat centers.

Yoga Yoga, Austin

Yoga Yoga in Austin offers 200-hour teacher certification in Kundalini and Hatha yoga styles as well as 500-hour advanced studies certification through the Yoga Alliance. Yoga Yoga offers various course options, including an intensive class that takes a few weeks and evening or weekend classes that can take more than a year. Costs for the programs vary according to which course you choose and your payment plan. Upfront payment for Thursday evening level one Hatha yoga class, for example, was $3,000 for 2011

Yoga Ananda, Fort Worth

Yoga Ananda in Fort Worth offers a 200-hour Yoga Alliance-certified training over two four-day weekends at the Margaret Austin retreat center in Chappell Hill, Texas, outside Houston. This is a residency program that costs $2,500. Applicants must have taken at least 10 classes at Yoga Ananda and be at least 18 years old.

Gaia Flow Yoga, Dallas

Gaia Flow Yoga in Dallas offers a 10 weekend intensive course that fulfills Yoga Alliance's 200-hour certification. The school has created its own approach to yoga that blends three traditions of yoga: Hatha, Raja and Bhakti. Classes meet from 1 to 6 p.m. on Saturdays and Sundays. The cost is $2,450, though there is a discount for people who pay early.

Purple Lotus, Allen

The Purple Lotus in Allen uses multiple yoga styles and offers both 200- and 500-hour certifications through the Yoga Alliance. The 200-hour classes take place over six weekends, and the 500-hour class takes place over eight weekends. The school has a recommended donation of $250 a weekend or $1,500 for the 200-hour certification.

Tags: Yoga Alliance, 200-hour certification, Yoga Ananda, Yoga Yoga, Alliance 200-hour

What To Eat Before A Basketball Game

Bastketball

Basketball is a sport that requires players to run and remain in constant motion for extended periods of time. Because of this, what players eat during the day before a game is very important. The way in which certain foods affect a player can have a positive or negative effect on how they play the game.

Eating Before a Game

Man eating spaghetti

If a player eats something with a lot of sugar, he may feel a quick energy boost in the short term, but he'll most likely have a crash in energy as the game progresses. It is best to eat a meal rich in complex carbohydrates an hour or two before the basketball game starts. This will give the player a consistent boost of energy throughout the entire game. Foods rich in complex carbohydrates include pasta, cereal, vegetables, peanut butter and bread. It is also important to stay hydrated by drinking plenty of liquids throughout the day as well as during the game itself.

Eating After a Game

Man eating a granola bar

Some basketball players say that not eating before a game makes them feel faster and lighter on their feet. Having only breakfast the day of a game and then waiting until after the game is another option that some players use. Players can also choose not to eat anything before the start of a game, and then have a nutrition bar or something small at halftime to give them an energy boost for the second half while not making them feel weighted down by a meal. Also, from a weight-control standpoint, exercising before eating can boost metabolism which breaks down the food faster.

Tags: complex carbohydrates, energy boost, Game eating, game then, rich complex, rich complex carbohydrates

Top Exercises To Build Speed

Resisted sprints can build speed.

Getting strong, fitter and leaner is all well and good, but if you're an athlete you also need to work on increasing your speed. Just sprinting during games or going on long steady jogs won't cut it -- you need speed-specific exercises in your training plan. Power equals your strength multiplied by your speed, according to coach Kelly Baggett of Higher-Faster-Sports.com, so if your sport involves powerful movements such as running, jumping or leaping, more speed can increase your overall performance.

Strength Exercises

To get faster you must get stronger. The old notion that heavy weight training makes you big, bulky and slower is untrue. By putting more force into the ground when you run, you exert a greater amount of power which makes you quicker, according to strength coach Charles Poliquin. Stick to basic strength movements with your feet in contact with the ground, such as squats, deadlifts, stepups and split squats and work in the one to six repetitions range to build strength.

Plyometrics

Jumping and leaping exercises are known as plyometrics and are a highly effective tool for increasing speed, writes trainer Chad Wesley Smith in "The Juggernaut Method." You can train your vertical jump by performing squat jumps, jumps onto a box or standard vertical jumps or train your forward jump by bounding. Both types can also be performed on one leg or both. Plyometrics can be very taxing on your joints, so focus on quality movements and landings rather than aiming for a high number of reps. Even experienced athletes should perform no more than 200 jumps in a session, advises athletics coach Brian Mackenzie.

Resisted Sprints

Resisted sprints involve running against an external resistance. The most common types of resisted sprints include pulling or pushing a weighted sled, sprinting hills or wearing a weighted vest while sprinting. Your focus should again be on maximum speed and power, advises trainer Mike Boyle in "Functional Training for Sports." You can add as much resistance as you like, but your speed shouldn't drop below 90 percent of your normal un-resisted sprint speed.

Programming

Add one speed session focusing on jumping and sprinting into your routine every week. If you're already performing normal strength-training sessions, add the strength exercises to these. Pick two jumping exercises and one resisted sprint exercise to do in your speed session. Split the sets and reps up for the jumps however feels most comfortable, but stick within the 150 to 200 total contacts range and perform eight to 12 sprints lasting 15 to 20 seconds each.

Tags: your speed, Resisted sprints, speed session, train your

What Clothes Do I Need To Buy To Go Snow Skiing

Well-prepared skiers stay comfortable in winter conditions

Skiing is a heavily gear-dependent sport. Not only do you need skis, boots and bindings that fit you perfectly, you also need a plethora of outerwear to keep you warm on cold winter days. With all the options in ski clothes, it's understandable if you're confused about where to start. Fortunately, you can simplify the process by starting at your feet and working up to your head and by focusing on dressing in layers. When you know what clothes you need for your next ski adventure, you'll stay warm, dry and comfortable on the hill.

Socks

You lose most of your body heat through the extremities--that's why the importance of a high-quality sock can't be overstated. Natural wool and polyester will keep your feet warmer and drier than cotton, which absorbs and holds on to moisture. Sock thickness doesn't automatically translate into more warmth--look for the thinnest sock possible that keeps your feet warm so you'll be able to move your toes.

Lower Body

You need waterproof pants that are also "breathable," which means they allow moisture to evaporate quickly. When you're skiing on a warm day, breathable clothing can mean the difference between a great experience and misery. Ski pants are rated on a breathability scale--for wet and warm days, ski pants rated at 15,000mm or above are optimal. Look for pants made with Gore-Tex: This synthetic material is breathable and waterproof. If your pants are waterproof and breathable but not warm, buy long underwear to be your base clothing layer. Again, avoid cotton. Look for materials that allow perspiration to evaporate while also providing warmth. Buy a heavier pair for really cold days and a lighter pair for when the temperature rises.

Upper Body

Make sure you have a warm base layer made of synthetic material and an outer shell that is waterproof. It's easier to outfit the upper body because you can add and remove clothing layers as necessary. You might start with a long-sleeve base layer (which can be part of a set of long underwear), a thick fleece pullover and a waterproof ski jacket for cold days, and a short-sleeve base layer, light fleece pullover and waterproof shell for warmer days. If you like clothing that serves double duty, buy a ski jacket with a removable liner or shell.

Gloves

Don't make the mistake of buying cheap gloves for skiing. Ski gloves can wear quickly because they come into constant contact with your poles. It's better to buy one expensive high-quality pair that lasts than several cheap pairs that fall apart during the season. Look for gloves that are reinforced in contact areas such as the palms and thumbs. If you have problems with cold hands, consider gloves that incorporate removable mitten covers. Avoid cotton--look for breathable, waterproof insulated material.

Hat

You need a hat to keep your head warm. Better yet, buy several for different weather conditions. A thick wool hat with flaps to cover your ears will be a blessing on nippy, windy days, whereas a thin polyester beanie can be perfect on sunny spring days.

Tags: base layer, your feet, breathable waterproof, cold days, fleece pullover, fleece pullover waterproof

The Role Of A Sports Massage Therapist

Sports massages can ease the aches and pains of your active body.

Any active person in high levels of training will feel aches and pains in muscles, joints, tendons, ligaments and bones. According to the Sports Massage Association, sports massage is an effective way to physically help the body recover and repair and allow a person to continue to train to the best of his ability. As a sports massage therapist, you can relieve the aches and pains of training before they become career-ending injuries.

Role

As a sports massage therapist, you have to use the pressure of your palms, elbows and fingers to relieve the aches and pains of your client. You should listen to your client and ensure your massages are tailor-made to their needs in order to reach the most effective and efficient results.

Benefits

Sports massage benefits athletes in many ways. According to the Sports Massage Association, sports massage improves circulation and lymphatic flow in the body, assists in the removal of metabolic waste which causes sore muscles, stimulates nerve endings, increases or decreases muscle tone and length, remodels scar tissue and assists in pre-competition mental preparation.

Massage Techniques

As a sports massage therapist, there are three main techniques you will use, according to BrianMac Sport Coach. Effleruage is a stroking motion used at the start of the massage. It increases blood flow to the area, relaxes muscles and puts the client at ease. It can also be used at the end of the massage, once the more pain-provoking processes have finished to relax your client once again. Petrissage is the kneading of deeper tissues for mobilizing fluids, stretching muscle fibers and inducing relaxation. Frictions is a exploratory technique for deeper muscle tissue and, if needed, the painful process of breaking down lesions and scar tissue. You should use the sensory pad of your thumb and move it over the skin to feel for any abnormalities which will be trigger points to the muscle tissue beneath. While completing frictions, you should warn your client it will be painful and not do it for a long length of time.

Courses and Training

To become a sports massage therapist, you must take part in an accredited course at a sports massage school or college. To go to a sports massage school, you must have achieved a high school diploma and may need to attend an interview. After graduating from the sports massage school, you must pass exams and tests to achieve your diploma in sports massage to ensure you are competent enough to conduct your own massages without injuring any of your clients. Licensing requirements differ from state to state so research the requirements in your local area to gain a license and start your career.

Non-Athlete Clients

Sports massage are not just for athletes training at a high level. For example, your client might be an office worker with neck and back problems, problems instigated from sitting hunched at a computer all day. The exploratory and deeper methods used to manipulate the muscles in a sports massage can benefit anyone.

Tags: sports massage, your client, aches pains, massage therapist, massage school

Treadmill Exercises To Develop Calves

Treadmill workouts can develop calves

Treadmills allow fitness enthusiasts to run from the comfort of their home. Controls allow users to adjust the speed and incline of the treadmill running belt creating possibilities for a varied running workout to target the calves. Strengthening and conditioning your calf muscles will enhance power and acceleration, useful for sprint and jump-based athletes or fitness enthusiasts.

Sprinting

Running, by nature, targets the calves. The calf is activated as you extend your ankle to push off at the end of each stride. As you sprint, your calf is required to fire more vigorously to propel you forward at a quicker pace. Try cranking up the speed on the treadmill until it is close to your sprinting speed. Sprint for 20 seconds, then rest for 40. Repeat five times.

Incline

As you increase the incline, the force of gravity will place more emphasis on the calf muscles. Incline is the key here, so keep the speed at a steady walking pace and raise the incline as high as possible, being sure to work within your own capabilities. Keep your trunk straight and refrain from gripping the hand rails. Engage your calves with each step by pushing off from your toes and taking large strides.

Walking Backwards

Walking backwards on the treadmill can help develop the calves and strengthen the postural muscles throughout the body. This technique requires coordination and a little practice so start out slowly before building up the pace. Adding incline to your backwards walking workouts will also place more stress on the calf muscles.

Weighted running

Using ankle weights will increase the resistance when taking each stride, helping to further develop the calves. With the exception of sprinting, once mastered, the above exercises may be performed with ankle weights. Start light; two to five pound ankle weights on each leg will suffice. You may wish to increase the load to 10 pounds on each side as you progress.

Tags: ankle weights, calf muscles, develop calves, each stride, fitness enthusiasts

When To Call The Doctor For Tenderness In The Armpit Area

As one of the more vulnerable parts of the human body, the armpit can be subjected to discomfort caused from rashes, fungal infections and pain from infected or enlarged lymph nodes. Most of the time pain from under the armpit will easily go away on its own; however, in some serious cases knowing when to call the doctor is important.

Common Reasons for Armpit Tenderness and Pain

There are several circumstances that can result to tenderness in the armpit. Most of which are not serious and tend to go away on their own or after being prescribed an antibiotic. Rashes and cysts can occur after shaving or using soap and deodorant to which the body is allergic. To prevent rashes, some doctors recommend using special shaving cream, razors that are not dull or other methods, such as hair-removal creams.

When it comes to tender lumps under the armpit, there can be various causes. Cysts and abscesses sometimes produce tenderness due to shaving or from wearing antiperspirant deodorant. To treat this, doctors recommend not shaving and using non antiperspirant deodorants, at least until the lump heals. Another reason for a lump appearance could be from infected sweat glands that are draining from the armpit or breast. Physicians will often prescribe an antibiotic in such instances.

Reason for Concern

Lumps can also form from infected lymph nodes. Lymph nodes are small organs of the immune system that contain white blood cells which help the body fight infection. Sometimes, lymph nodes can form an infection and enlarge causing inflammations which can results in pain and tenderness in the armpit. A heightened form of this occurrence is called lymphadenitis. Lymphadenitis will cause tenderness under the armpit, in the groin and around the neck. It also forms red painful streaks just under the skin. If left untreated, the infection can eventually find its way to the blood stream and can lead to death.

Lymph nodes can also swell from tumors located in the armpit or in the breast. Because lymph nodes work with the immune system, they may become enlarged due to an infection or even breast cancer.

If you feel a tender lump under the armpit it is a good idea to consult with a doctor. Most of the time there will be no need for alarm, and there is a simple process of healing, but it is best to put those worries to rest after seeking a professional opinion.

Tags: under armpit, from infected, armpit breast, doctors recommend, immune system

What Are The Causes & Symptoms Of Low Blood Sugar

Low blood sugar is referred to by doctors as hypoglycemia,which is a treatable condition if you carefully manage the foods you eat and when you eat them. The symptoms of low blood sugar may develop quickly without warning, and can be caused by your diet and certain medical conditions. Consider this information from the Mayo Clinic and the American Diabetes Association about the symptoms and causes of low blood sugar.

Neurological Symptoms

If your blood sugar gets too low, you may experience neurological symptoms including confusion, anxiety, unusual behavior, double or blurred vision and seizures.

Cardiac Symptoms

Low blood sugar may cause you to have a rapid heartbeat, low blood pressure or loss of consciousness if your blood sugar stays low for too long.

Increased Appetite

Your appetite and thirst may increase when your blood sugar gets low, and you may crave sweets, fruits and breads or pasta, which are foods with high amounts of sugar.

Medications

Medications such as large does of insulin, metformin, and quinine may cause low blood sugar.

Alcohol

If you drink alcohol on an empty stomach, your blood sugar may remain low due to the effects of alcohol on your liver's ability to release glucose (sugar).

Digestive Disorders

Disorders of your digestive system, including pancreatic tumors, toxic hepatitis, kidney disease, malnutrition and complications from weight loss surgeries can cause low blood sugar.

Hormone Disorders

If you have disorders of your pituitary, adrenal or thyroid glands, you may have hormone deficiencies that cause low blood sugar levels.

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The Best Tracksuit Bottoms

Tracksuit bottoms are great for excercising and lounging, but you can dress them up with a pair of high heels.

Tracksuit bottoms are some of the comfiest pants around. They are made with a relaxed fit, perfect for any body style. Tracksuit pants aren't just for exercising or lounging around the house anymore. Many designers are pairing these bottoms with high heels and dressy tops. No matter what your style or budget, there's a tracksuit bottom out there for you.

Adidas

Adidas began producing their track pants in the 1980s, and they've been a global fashion statement ever since. Olympic athletes and celebrities have sported them over the years. Rap pioneers Run DMC released the song "My Adidas," making the brand synonymous with hip hop culture and fashion. Today, pictures of singers Gwen Stefani and Fergie pairing their Adidas track pants with sneakers or high heels grace the pages of fashion magazines.

Adidas Originals Supergirl Track Pant is 80 percent nylon, 20 percent polyester shiny fabric. It features Adidas's trademark three stripes down the side and trefoil logo on the front. Supergirl is available in colors like Cosmo (bright pink) and Future Ocean (blue).

Adidas teamed up with designer Stella McCartney to create what she calls "good-looking sportswear clothes for women." Adidas by Stella McCartney Core Woven Pant is lined with jersey and features a tie cord at the hem.

Nike

Nike has created special fabrics that enhance their tracksuit bottoms. For example, the Dri-FIT material is microfiber, polyester that keeps you dry while you sweat by moving the moisture to the surface of the fabric.

Nike Adult Warm-Up Track Pants are made with Dri-FIT fabric and also includes zipper vents at the hem for added breathability.

Nike Storm-FIT pants are made of an ultrafine microfiber polyester that is waterproof and is ideal for wet and windy weather. It also keeps you dry inside as you sweat.

Other specialty brands

Victoria's Secret Pink Slouchy Pant has a banded bottom that can be worn scrunched or long. They have various graphics and you can even get them with an official collegiate logo.

Old Navy Women's Logo Fleece Active Pants is a low-rise pant made of soft fleece material. They are available in petite and tall sizes too.

Abercrombie Perfect Butt Boyfriend Pants are made to fit like you're wearing guys' pants. They feature the "Abercrombie" applique down the front and can be worn cuffed.

Tags: high heels, made with, microfiber polyester, microfiber polyester that, polyester that, Stella McCartney, them with

What To Wear While Skiing

Skiing is a sport that can provide endless thrills and an opportunity to relax at the same time. But if you're not prepared for the slopes, your skiing experience can end up being miserable. By knowing what to wear and what not to wear, you'll be able to not only survive the cold weather but tear up the snow while you're at it.

What Not to Wear

Perhaps the most important part of dressing for your ski trip is knowing what not to wear.

The most important thing to avoid is any cotton products. Wearing jeans, sweatshirts or sweatpants may keep you warm for a short time, but once you hit the slopes, the fabric will absorb the snow as well as your sweat and keep you cold. This is especially important for beginners who may end up taking a tumble or two.

While layering up is generally a good idea while skiing, think the opposite when it comes to your socks. Multiple pairs or even one pair of thick socks will end up blistering your feet, so it's best to stick to one thin, non-cotton pair of socks and let your boots keep you warm.

The Essentials

It's important to layer up everywhere but your feet. Start with a good synthetic pair of thermal underwear to make sure your skin will stay warm and dry when you're in the cold. Your second layer should consist of a sweatshirt or a vest to add extra warmth (fleece or wool is a good idea). The top layer of your clothing should include a jacket (often called a "shell") and a pair of pants designed for the slopes. A good combination will allow you to "breathe"---let perspiration escape while repelling water and snow at the same time.

You'll also need some equipment to keep your head and face safe from the elements. A knit hat would be suitable for a more experienced skier, but beginners may want to wear a helmet as well for protection from both the weather and the ground. Eyewear is equally essential when covering your face. If the weather is mild (sunny, no snow falling) you may be able to get away with a pair of sturdy sunglasses, but a pair of goggles is best when the weather is biting and snow is falling.

Keep your hands and feet covered. Any good pair of gloves or mittens will do, but pick up a pair of boots designed specifically for skiing and/or snowboarding. Mobility is crucial when you're skiing, so keeping your hands and feet warm is important.

Tags: good idea, hands feet, keep warm, knowing what, knowing what wear, most important, same time

Weight Loss Secrets Of The Biggest Losers

"The Biggest Loser" is a popular television reality show that houses 16 people on a compound and has them lose large amounts of weight. One of the two contestants who lost the least amount in a week is voted off the show. The show's winner gets $250,000. Contestants lose enormous amounts of weight in a short amount of time, often dropping more than 100 pounds in 16 weeks. They also have a lot of help.

The Ranch

The show is based on a housing and exercise compound, known as "The Ranch." Contestants are housed there and are allowed to leave only for supervised visits home. The outside world is not allowed to interfere. Since contestants are paid for being on the show, jobs are not a concern. The only things contestants have to be concerned with are exercising, eating according to plan and losing weight.

Exercise

Contestants train like professional athletes, seven days a week. Even in the beginning weeks, when players may be more than 100 lbs. overweight, trainers will make them work out six to eight hours a day. Enormous amounts of calories are burned off, with workout sessions getting progressively more intense every week.

Competition

The spirit of competition runs throughout the show. Every day is a contest between all the players, just to see how they are doing. Weekly competitions up the ante, with prizes ranging from cash and exercise equipment to immunity from being voted off and visits from loved ones. Alliances are made and broken, and competition can be fierce.

Trainers

One of the biggest secrets to the enormous weight loss by the contestants is their trainers. Bob Harper and Jillian Michaels are coach, boss, friend, counselor and buddy to their team members. They yell at them, they cry with them and they cheer them on. Both trainers are emotionally invested in having their team members win, and contestants are constantly trying harder to win for Jillian or Bob. The emotional tie is very real, and contestants seem extremely close with these trainers. They will do everything humanly possible to not disappoint their coach.

Tags: amounts weight, more than, team members, their team, their team members, them they

The Difference Between Good Minded & Lazy In A Horse

A horse's personality matters when you are riding it.

Horses, like people, have their own personalities and temperaments. The differences between a good-minded horse and a lazy one can be very noticeable. Certain types of riders tend to work better with some horses than others, and sometimes a horse that is fantastic for one rider will not cooperate well for another. It is important to be able to accurately assess a horse's personality and temperament when you ride it.

Good-Minded Horse Defined

When someone describes a horse as having a good mind, the person typically means that the horse is generally good-tempered, intelligent and cooperative. A good-minded horse is not necessarily a beginner's horse. Just because a horse is considered to have good mind, it does not mean that just anyone can climb on and go for a ride. A good-minded horse should be easy to work with, fairly easy to train and willing to learn new skills.

Lazy Horse Defined

The lazy horse is the equine equivalent of a couch potato. Lazy horses are generally slow moving, sluggish in response to cues and not eager to learn new or more-difficult maneuvers. A lazy horse may require multiple cues before responding and may require the rider to put a significant amount of effort into keeping it moving along at an appropriate pace.

Riding a Good-Minded Horse

Good-minded horses will often carry riders competently through difficult situations and may figure out what to do in the show ring or during competitions to the point where the rider is simply a passenger. The downside of a horse with a good, quick mind is that it will learn bad habits just as quickly as good habits. A horse typically has to be born with this type of personality, whereas laziness can be -- and often is -- learned.

Riding a Lazy Horse

Lazy horses can be good horses, depending on the rider. Some lazy horses will only behave lazily if they know they can get away with the behavior or that the rider is not experienced enough to counteract the behavior. Lazy horses tend to be passive-aggressive with riders. Such horses are unlikely to buck or bolt and may even refuse to go, refuse to leave the barn or try to scrape the rider off on a fence post or tree during the ride.

Tags: Lazy horses, good mind, Good-Minded Horse, good-minded horse, Horse Defined, horse personality

Why Do People Lose Limbs From Diabetes

Why Do People Lose Limbs From Diabetes?

For people with diabetes, the idea of losing a limb to disease is not just a scary thought. For diabetics, injuries can easily become life-threatening problems requiring amputation if they are not cared for properly.

Nerve Damage

Diabetes can cause nerve damage, especially in the feet. That nerve damage can mask injuries to the feet due to a lack of sensation.

Limited Blood Flow

Diabetes causes a narrowing of the arteries. Reduced blood flow means longer healing time when recovering from injury.

Ulcers

With reduced sensation and reduced blood flow, injuries can easily become open sores (ulcers) which are more difficult to treat.

Bone & Skin Infection

Open sores can quickly lead to serious infections to the tissue and bone. These infections can become serious enough that they require amputation to save a life.

Avoiding Amputation

There are several steps diabetics must take to prevent injuries from becoming serious. Maintain a healthy lifestyle, including diet and exercise, and quit smoking. Wash and inspect feet daily, and keep toenails trimmed. Treat any injuries to the feet immediately, and seek medical attention if injuries do not begin healing in a couple of days. Finally, do not go barefoot. Always wear clean, dry socks and shoes.

Tags: easily become, From Diabetes, injuries easily, injuries easily become, injuries feet

What Is The Difference Between Underpronation & Overpronation

Looking at your footprint can determine your pronation.

Pronation describes the way in which your foot moves as you walk or run. Generally, as you step down on your heel your foot rolls inward as you move forward; this helps your body absorb impact, especially when running. Underpronation means you aren't rolling enough, while overpronation means you are rolling too much. While some pronation is natural, too much can lead to injuries including problems with your feet, hips and back. Wearing the right kind of shoe can help correct pronation problems.

Shoe Wear Test

Examine the wear patterns on your shoes to assess your pronation.

Check the pattern of wear on a pair of shoes that you have worn regularly. Since most people step down on the heel, look towards the front of the shoe. If there is excessive wear on the inside of the shoe, you are an overpronator; if the wear is more visible on the outside of the shoe, you are an underpronator. Even wear across the shoe means you have a neutral stride.

Footprint Test

Wet your feet and stand on a brown paper bag. Step off carefully, being sure not to drag your feet. Examine your footprint. Both neutral steps and underpronation will show a clear curve on the inside of your foot, whereas overpronation will barely leave any curve. If you tend to overpronate, almost your whole foot will be visible in your print due to low arches; if you underpronate, only a tiny band will show connecting your baby toe and heel because of high arches. Neutral pronation footprints show less than half of the foot on the outside edge.

Money Test

Use coins to check the height of your arch.

Stand with your feet flat on the floor and ask a friend to slide a coin underneath your arch. If a dime doesn't easily fit, you likely overpronate and have flat feet. If a nickel can disappear you have a normal arch, while if a quarter can slide in easily you have a high arch and probably underpronate.

Proper Footwear

It is important to buy shoes that will support the type of pronation you have, especially if you run, jog or spend a lot of time standing. Proper support from your footwear will help prevent injuries. A specialty shoe shop or running store can help you choose the best shoes for your needs.

To ensure the best fit, shop in the afternoon when your feet are likely at their largest. If you haven't been tested for gait or pronation, bring a pair of your old running shoes to show the salesperson and wear the same kind of socks you will be wearing with the shoes normally. People who wear orthotics should try new shoes with their orthotic to ensure a proper fit. If your feet are different sizes, buy your shoes in the larger size.

Choosing Your Shoes

Picking the proper shoe will prevent injuries.

If you overpronate, choose a straight shape for your running shoe; If your overpronation is severe you should look for motion-control shoes, but if you just overpronate a little choose support shoes. Motion-control shoes will provide support to your feet and prevent your foot from rolling inwards. These shoes will be very rigid due to the level of support provided.

If you lean towards underpronation, choose a shoe with a curved shape; this encourages motion of your foot in the right direction. You also need to look for running shoes that are cushioned to act as shock absorbers for your feet.

Semi-curved stability shoes are best for neutral pronators. These shoes mix cushioning, arch support and strength, but don't control the direction of your foot as much a motion-control shoe.

Tags: your feet, your foot, shoes that, prevent injuries, running shoes