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How to find the right training shoes

Taking the time to choose the correct training shoe for your sport or exercise is easily one of the most important things you can do. Most people do not appreciate what we ask of our feet on a daily basis, until they start hurting. For example, when we walk, every foot strike exerts 1 1/2 to 2 times our body weight per foot strike on our feet, and for running, it is 3 times or more. Athletes especially need to take care in selecting the right training shoe as it can mean the difference between being injured or healthy.

Read more: http://www.livestrong.com/article/102976-right-training-shoes/#ixzz1geyGLVPP

Step 1

Walk into a specialty footwear store that you have carefully selected. Finding the right store with knowledgeable, experienced staffers who are familiar with your sport can be a key factor in finding your correct training shoe. Your sales person should be able to help identify what type of foot you have, and thus find a shoe that is correct for your foot and special needs. If you have a flat foot, you will need a shoe that can stabilize your foot, knee and entire leg. If you have a high arch and stable foot landing, you will need a shoe that has no extra compensation and allows your foot to do what it does naturally.

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Step 2

Choose a training shoe that is made for your sport. If you are doing sports such as tennis, aerobics, basketball, soccer or basketball, make sure to find a shoe that will give you both lateral and medial stability. The quick sideways, sprinting movements of these type of sports require shoes that will keep your foot in a very stable position to prevent injury. If you are a runner, because of the high impact foot strike, you need a shoe with excellent cushioning, and also preferably light in weight and breathable. Too many athletes select a training shoe because of its looks or low cost, and end up causing themselves avoidable problems and injuries.

Step 3

Toss out the foot measuring instrument. This may seem illogical, but in light of the industry-wide fluctuations in sizing of all training shoes, no matter what your sport, you will have to try new shoes on first, and then size them accordingly. Almost all training shoes are made overseas in various factories, and while they all make a great product, the sizes have become only an average gauge of traditional sizing.

Step 4

Dismiss the cost factor when choosing the correct training shoe. This, too, may seem illogical, but when we again realize the impact and abuse we inflict upon our feet from daily walking to the rigors of your sport, it is amply clear that this is a smart decision. Most athletes who consistently buy a shoe because of a cheap price will more than likely, 20 years later, pay the orthopedic surgeon the money they thought they were saving. If you do anything right in choosing equipment for your sport, choose the correct training shoe for it is your foundation.

Tips and Warnings

• Try to find a training shoe that also has the correct width for your foot. Wear a shoe that is too tight for too long, and you can cause bunions, hammer toes and even pinched nerves. Wear a shoe that's too wide, and you chance bruising, and blistering from excessive foot movement. Consider an over-the-counter or custom orthopedic insert that you can add for extra arch support or cushioning. Many training shoes such as soccer cleats or track spikes have little to zero cushioning or support.
• Not choosing the training shoe specific to your sport and foot type can lead to prolonged injury that may hinder or keep you from participating in your sport.

Things You'll Need

• Knowledgeable, experienced sales person to fit you properly.
• Specialty footwear store specific to your sport.

References

• "Lore of Running": Dr. Tim Noakes; 1991
• American Academy of Podiatric Sports Medicine: Selecting An Athletic Shoe

Read more: http://www.livestrong.com/article/102976-right-training-shoes/#ixzz1geyNjMfj

Durian Fruit Nutrtition Facts

 

One of its own kinds, Durian fruit is delicious, soft, succulent and very popular for its unique characteristics. Durian is widely revered as the "King of Fruits" in the South-East Asian countries.
The tree is tropical in origin and belongs to the genus Durio, family of Malvaceae; a large family of plant species which also include hibiscus, okra etc. It is botanically known as Durio zibethinus.

The exotic durian is native to Brunei, Indonesia and Malaysia. While there are 30 known species of Durio exist only nine of them have been identified as producing edible fruits. Durian tree starts bearing fruits after four or five years after plantation. The tree grows up to 50 meters in height depending on the species.
Durian is a seasonal fruit; its season lasts typically from June till August, which coincides with that of the other tropical specific fruits like mangosteen, jackfruit, and mango.
The fruit is distinctive for its large size, unique odor, and formidable thorn-covered husk.  It can reach up to 30 cm (12 in) long and 15 cm (6 in) in diameter, and typically weighs one to four kilograms (2 to 7 lb).  Shape wise, it varies from round to oblong; color of its husk (rind) is green to brown; and its flesh has creamy-yellow to saffron color depending on the species.
The flesh or pulp can be consumed at various stages of ripeness, and is used as flavor base in a wide variety of culinary and sweet preparations in Southeast Asian cuisines. Round to oval shaped seeds can also be eaten when cooked and tastes like almonds.
Edible flesh emits distinctive odor which can be described as strong and penetrating even when the husk is intact; this unusual stinky flavor and intense odor of the fruit have prompted many people to express diverse and peculiar opinions ranging from deep appreciation to intense disgust about durian.

Health benefits of Durian fruit

• Durian fruit, like Banana, avocado and jack fruit, is rich in energy, minerals and vitamins.
  
• The fruit is made of soft, easily digestible flesh with simple sugars like fructose and sucrose and some amount of simple fats that when eaten replenishes energy and revitalizes the body instantly; can be used as supplement food in the treatment plan for underweight children. Although it contains a relatively high amount of fats among fruits, but it is free from cholesterol.
  
• Durian is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
  
• Durian fruit is a good source of antioxidant vitamin-C (about 33% of RDA). Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
  
• The fruit is an excellent source of many health benefiting B-complex groups of vitamins; a rare feature among fruits, such as niacin, riboflavin, pantothenic acid (vitamin B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish.
  
• It also contain good amount of minerals like manganese, copper, iron and magnesium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Iron is required for red blood cell formation.
  
• Fresh durian fruit is a very rich source of potassium. Potassium in an important electrolyte of cell and body fluids that helps controlling heart rate and blood pressure.
  
• It also contains high levels of essential amino acid, tryptophan (also known as "nature's sleeping pill") which in the body metabolizes into serotonin and melatonin; these neuro-chemicals have an important functions like sleep induction and in the treatment of epilepsy.
  
  

  Selection and storage

  The durian fruit is native to Southeast Asia. It is sold in markets all over the Asian world and is also imported in the United States and Europe. People have differences in preferences regarding ripeness, while some like slightly ripened, tart flavored durians while others might like to cherish over ripened. Usually, ripe fruit that falls off the tree is collected and put to sale.
  In the store, choose a durian fruit with firm stalk. It is one of the expensive fruit; some of its varieties like D24 (Sultan) is in high demand and commands higher price. The fruit can also be stored in the refrigerator for few days.
  
  
  

  See the table below for in depth analysis of nutrients: Durian fruit (Durio zibethinus), Nutrition value per 100 g. (Source: USDA National Nutrient data base)

  Principle	Nutrient Value	Percentage of RDA
  Energy	147 Kcal	7%
  Carbohydrates	27.09 g	21%
  Protein	1.47 g	2.5%
  Total Fat	5.33 g	20%
  Cholesterol	0 mg	0%
  Dietary Fiber	3.8 g	10%
  Vitamins
  Folates	36 mcg	9%
  Niacin	1.074 mg	7%
  Pantothenic acid	0.230 mg	4.5%
  Pyridoxine	0.316 mg	24%
  Riboflavin	0.200 mg	15%
  Thiamin	0.374 mg	31%
  Vitamin A	44 IU	1.5
  Vitamin C	19.7 mg	33%
  Electrolytes
  Sodium	2 mg	0%
  Potassium	436 mg	9.5%
  Minerals
  Calcium	6 mg	0.6%
  Copper	0.207 mg	23%
  Iron	0.43 mg	5%
  Magnesium	30 mg	7.5%
  Manganese	0.325 mg	14%
  Phosphorus	39 mg	6%
  Zinc	0.28 mg	2.5%
  Phyto-nutrients
  Carotene-α	6 mcg	--
  Carotene-ß	23 mcg	--

  
  
  
  
  
  
   Outer surface of the Durian fruit is fully covered with sharp thorn like spikes, capable of causing cuts; it is therefore, one should be careful while handling it. Cut open the fruit longitudinally the same way you do in Jackfruits to expose underlying creamy yellow pulp. Slice the pulp to remove seeds.
  
  
  
  

Dream your Gym room at home

or you can decorate your room at the Gym home. I think it is good idea because it saves our money that we don't have to go to the gym, spend our money for gas and blah.

RETOUCH UP PHOTO IS REALLY DESTRUCTION PEOPLE'S LIVES.

I believe that Most young ladies who are very low-esteem because Magazines are really bad influenced them such as depressed, eating disorder, overtraining, obsessed about sizes and more. Most young ladies want to be like famous women who are very sexy or tone up. It is really sad, but I have seen some magazines are not real because it is retouch up and modified people's size. You can see some pictures that what they look like and what media does on magazines or TV. What do you think about these pictures and how is your reaction?

Foods to Stay Young: Pumpkin Seeds

Rich in protein, minerals, omega fatty acids, pumpkin seeds are full of youth-enhancing nutrients and eating them will help you renew and revitalize.

Pumpkin seeds contain high levels of protein, essential in the renewal of skin and bone, and also in making the hormones and brain chemicals that we rely on to stay feeling energetic and mentally vibrant. The protein in the equicalent weight of pumpkin seeds contains more tryptophan than a glass of milk. Ttyptophan is the amino acid , or protein building block, from which we make the brain chemical serotonin, which helps keep us positive and youthful in outlook. What's more, studies have shown that pumpkin seeds are as effective as some anti-inflammatory medications at reducing inflammation. While these medications may have a side effect of harming the joints, pumpkin seeds contain fatty acids and minerals that actively promote mobility. 

• Contain phophorus, manesium, and vitamin B3, which helps the body replace any damaged bone.
• High levels of phytosterols, zinc, and selenium protect the male prostate gland.
• Soluble fiber keeps us free from the toxins that age us so quickly. 

Practical tips:

Add seeds to salads, soups, and vegetables as a garnish. Although they are delicious roasted, it is best to add them to a omega-6 fatty acids, which are unstable in heat and light.

Did you know?

Also known as pepitas. Pumpkin seeds play a large part in traditional Mexican cook. They  also have a long history as a food and medicine in native American culture.

Pumpkin Loaf Recipe

Benefits:Skin, hair, nail; Mobility and Strength; Brain health; and Immunity-supporting antioxidant.

Serves 6.
1. 1/4 cup (1 stick) butter, softened, plus extra for greasing
2. 1lb 9 oz/700 g pumpkin flesh
3. Scant 3/4 cup raw brown sugar
4. 2 eggs, lighten beaten
5. 1 1/2 cups all-purpose flour
6. 1 1/2 tsp baking powder
7. 1/2 tsp salt or sea salt-optional
8. 1 tsp ground allspice
9. 2 tsp pumpkin seeds

Direction/Method

1. Preheat the oven to 400F/200C. Grease a 9 x 5 x3-inch/23 x 13 x8-cm loaf pan.
2. Pare and skin the pumpkin, then chop the flesh into large pieces and wrap in greased foil. Cook in the oven for 30-40 minutes, until tender. Reduce the oven temperature to 325F/160C. let the pumpkin cool completely before mashing well to make a thick paste. 
3. In a bowl, cream the butter and sugar together until light and fluffy. Add the beaten eggs, a little at a time. Stir in the pumpkin paste, then sift in the flour, baking powder, salt and allspice.
4. Fold the pumpkin Seeds Gently through the mixture in a figure-eight movement. Spoon the mixture into the prepared loaf pan. Bake in the oven for about 1 1/4-1 1/2 hours, or until a skewer inserted into the center the loaf comes out clean. 
5. Transfer the loaf to a wire rack to cool, the serve, sliced and buttered, if liked. 

Enjoy!! :-)

Women's Health Magazine info about the Age--20-40s

This is very interesting to know about age. When you are becoming an older and your body will be changing. Those information are good for you to understand about your health and age. It is great tips. I wish I could get more information about 50s to 100s, unfortunate Women's Health Magazine did not say about 50s to 100. I guess it is not relating for senior citizen but it really does not matter of age.

 Your 20s

 Your 30s

 Your 40s